The Next Step

Started the New Year off with an easy 5 miles today.  It was nice around 38 with just light wind.  I felt a little sluggish today. Probably from staying up late and eating a bunch of junk.  Time to get in gear.  I spent most of the day having fun with the family but did jot down some goals for this year.  I am going to shoot high this year with running and see what I can do.  My first goal is to stay healthy.  If I can't do this all of the goals go out the window. I finished 2010 off poorly due to injuries and lack of motivation so time to turn that around.  Here is what I am shooting for this year:

 1.  Sub 3 marathon.  I am not getting any younger so need to go after this now before I slow down too much.

2. Sub 1:25 half.  I love the half marathon distance and would like to improve my PR in this area.

3. Sub 39:00 10k.  I have run a 10k in a long time and want to see what I can do.

4.  Run 2600 miles for the year.  That is 50 miles a week avg and I will need to do this to accomplish the other goals.

5.  Run more races.  I didn't race much in 2010 and it seems that when I race more I get faster.  Just need to set aside the time to make it happen.

There it is so now time to get busy.

 Happy New Year!! 

Today was my last day of vacation so waited and ran in the afternoon when it was warmer.  It was 37 but windy so it felt much colder.  I felt good today but just ran easy.  Nothing special just trying to get the miles back up.  I did see a car wreck right in front of me.  I was waiting at an intersection and a car was waiting to turn and another car came by the other way and just drifted into his lane and side swiped him.  They are probably lucky that he didn't drift over enough to hit him head on.  Other than that pretty normal run.  Back to work tomorrow and need to get into a good routine.

56:45 (8:07 avg) 

It was very windy today (20 mph+) and I didn't feel like battling the wind so just stayed in on the TM.  It was an easy day anyway and just took it nice and slow.  I felt ok but a little sluggish.  I am trying to just build back up slowly and got to realize that Dec was really bad month and lost a lot of base.  It is going to take me several weeks to get that back.  

41:02 (8:12 avg) 

It wasn't as cold this morning (30) and only a light wind.  Started off real easy this morning since I was having a hard time getting going.  I felt good once I got into the groove and ran smoothly the rest of the way.  Might get some snow tonight so that might mean the TM for tomorrow.  Hopefully not.

49:51 (8:19 avg) 

It was 10 degrees and very windy today so stayed in on the TM.  I started off real easy around 9:15 pace and took it slow the first couple of miles.  Then I started picking it up and ran the last couple of miles in the low 7's.  It felt good to run a little faster for a change.

48:21 (8:04 avg) 

I have to leave this morning for travel so wanted to get out early this morning.  Didn't want to run on the snowy roads in the dark so just ran on the TM.  I felt good this morning but just ran easy.  Not a bad run on the TM as the time passed pretty fast since I was watching TV.  Watched a lot on the tragdey in AZ.  That is a really sad story.

57:01 (8:08 avg) 

It was snowing this morning and slick roads so ran inside on the TM.  I was dragging today for some reason.  I just felt tired so I took it real easy and shortened the run.  Hopefully will feel more energy tomorrow.  Other than being tired the run went ok.  Nothing special just trying to get in the miles and get back up to normal mileage.

41:50 (8:22 avg) 

Huntsville, Al:  The big snow in the south made it impossible to run outside.  They had the roads clear but the shoulders were still covered and piled up from the plows so nowhere to run.  I ran on the hotel TM and started off easy then picked it up as I went along.  I felt kind of tired today and the pace seemed harder than it should have.

48:34 (8:05 avg) 

Huntsville, Al:  Wed was a super long day and I was wiped out.  I had an early morning on Thurs as well so got some extra sleep and didn't run yesterday.  Had another long day on Thur but got up early today to get the run in.  On the TM again since conditions outside haven't changed.  I felt better today but still started off easy.  Today I picked it up more and the last 3 miles were closer to 7:30 pace.  Extra rest yesterday probably helped.

47:35 (7:56 avg) 

It was warmer today around 30 with a light wind.  I started out easy and was running good but my nose started bleeding after about a mile and I couldn't get it to stop so I ran back to the house.  I got it stopped and then continued on the TM in case it started again. The rest of the run went ok and I didn't have any more problems.  I felt pretty good running and picked the pace up as well.  It has been crazy the last few days and I didn't get any runs in.  I hope this week goes better.

Raining and very foggy out this morning so thought it was safer to stay inside on the TM.  I felt pretty good this morning and just cruised along.  Nothing special but nice to get the run in and start the day off right.  Feel like I am starting to get back in the routine.  I need to make sure I keep my commitment and stay consistent.

56:40 (8:06 avg) 

My wife had a meeting this morning and the girls were had a two hour delay from school so I stayed inside with them and ran on the TM.  I felt good this morning and wanted to get in some faster miles.  I started off easy and picked it up every 1/4 mile until I was running around MP for the last 2 miles.  I am not really sure what MP is any more but it did feel good to get some faster miles in.  

38:06 (7:37 avg) 

Snowing this morning with slick roads so back on the TM today.  I am starting to get tired of the TM.  I am not a big hater of the TM but after being stuck on it for over a week I am ready to get back outside.  Such is life in Indiana in Jan.  Today was just an easy day.  I kept it slow and steady nothing much else to say.  I felt pretty good and hope I can finally get a full week of running in.  If so, it will be the first of the year.  Off to a slow start but hopefully I can get it in gear and make some progress.

58:40 (8:23 avg) 

It was -2 outside today with a -17 WC so on the TM again.  I felt good today and started out easy.  I picked it up some the last couple of miles but nothing special.  Good to finally get into a consistent routine.  Going to be a cold weekend so don't see getting off of the TM anytime soon.

39:29 (7:54 avg) 

It was another cold (2) and snowy morning so back on the TM.  I felt good this morning and started out easy.  After a couple of miles settled into around 7:45 pace for the rest of the way.  It was the longest I have ran in awhile and finished up my first complete week of running since around Thanksgiving.  That is hard to believe.  Hopefully, I can stay in this routine and keep building back up.

70:28 (7:50 avg) 

Still cold out and the roads are not much better.  The roads around are clear but no shoulder to run on or no place to go if a car passes by close.  Because of this I have just stayed in on the TM.  I would really love to get out but rather be safe than sorry as they say.  I felt pretty good this morning but was a little tired and had the Monday blues.  I just took it easy today nothing special just trying to stay consistent and build up the miles.

47:44 (7:58 avg) 

Roads still not good for running so back on the TM.  I felt good this morning but just ran easy.  Nothing special just getting in the miles.  It is supposed to warm up some today so maybe that will melt enough snow to be able to get back outside.  Tired of winter.

65:56 (8:15 avg) 

Still on the TM.  Today I planned to do some faster miles at MP.  I started off easy for the first mile then slowly built up the pace.  The MP miles were at 7:08, 7:03, 6:58.  This is probably faster than MP for me but it felt good and relaxed.  I didn't feel like I was pushing.  I plan on increasing the distance of these MP runs for the next couple of weeks then I should be ready for some tempo paced runs.  Hopefully, starting to get back on track.

45:30 (7:35 avg) 

Still on the TM. I was dragging this morning.  I didn't have a lot of motivation and had a hard time getting going.  Once I got going it was ok.  I just took it easy today nothing special.  My energy was down for the whole run and just good to get it in.

65:45 (8:13 avg) 

More snow last night so another day on the TM.  Felt a little sluggish this morning but once I got going I felt better.  I started off real easy for the first mile and then slowly picked up the pace.  I actually got into a pretty good groove the last couple of miles.  Turned out to be a pretty decent run.  

48:05 (8:01 avg) 

Finally got outside this morning.  It was around 25 but felt colder with the wind.  It might be that I have just gotten soft will all of the TM running.  I started off easy and just kind of cruised the the whole way.  I have been having some problems again with my achilles the last couple of days and it was worse today.  It was just kind of a dull ache from about 4 miles on.  I was going to go 10 today but decided to turn around early because of the foot.  I am hoping that I can get it back without to much trouble.

66:02 (8:15 avg) 

Huntsville, AL:  I traveled to Huntsville yesterday and still had some pain in the foot so skipped the run yesterday.  I didn't want to over do it today since the foot has been acting up.  It felt pretty good today but caused me a few problems toward the end.  Took it easy the whole way.

Huntsville, AL:  The foot felt better today so went a little longer.  It started bothering my around 4.5 miles so cut it off at 5 to keep from causing more problems.  I will try to go a little further tomorrow to see how it does.  Just ran pretty easy the whole way around 8:15 pace.

Huntsville, AL:  Ran on the TM at the hotel because I wasn't sure how my foot would react.  The plan today was to just run until it started bothering my and then quit.  I just took it easy and the achilles started to bother me around 3.5 miles so I stopped at 4 miles.  It is starting to get pretty frustrating with my foot.  It has been a tough couple of months and hope that I can get over this problem.  At this point I am not sure what to do about it.  I have considered taking off for an extending period of time and just cross training to see if that will take care of it.  I am not quite ready to give up on running with it yet so will see how it goes for the next week or so then reevaluate it.

Finally back to running today.  I had some problems with my foot then everyone in the family was sick with the flu besides me so spent most of my time playing Dr.  It was good to get back but had to run on the TM because of all the ice we have had around here.  The roads are still not in the best shape and pretty dangerous with the cars.  I felt good today and the running seemed easy.  Shows what some rest will do for you.  I didn't have any problems with the achilles either which was very good.  I will try to just resume normal running this week and see how the foot responds.

41:02 (8:12 avg) 

Washington, DC:  Traveled up to DC today and ran on the TM after work today.  Nothing special just easy 6 miles.  My achilles was good again today so that is a good sign.  Just trying to stay consistent and get my motivation up.  I am not really motivated to do much right now running wise.  I have a lot going on in life right now with the family and work.  It seems like running is starting to get crowded out.  Maybe the spring weather will snap me out of it soon.

47:48 (7:58 avg) 

Washington, DC:  Crazy busy day yesterday plus didn't feel the best so didn't get a run in.  Had early morning meetings today and then flying back home so was able to squeeze in 5 miles on the TM this morning.  I felt good but just ran easy.  

39:45 (7:57 avg) 

Back home today but stayed inside on the TM because still a lot of ice on the roads.  It is going to warm up the next few days so that should take care of the ice finally.  I felt pretty good today.  Started off easy and gradually picked up the pace as I went along.  I finished around 7:30 pace which felt good.  No problems with the foot so that is a good sign.

55:05 (7:52 avg) 

Honolulu, HI:  I traveled out here yesterday so left early and got in later than planned. I was tired when I got in and missed running yesterday.  I got out early this morning and it was great to be able to get out in shorts and short sleeves.  I felt good this morning and just cruised along.  I ran up to Diamond Head and back which is always a great run.  I have been spending a lot of time on a TM so it was great to get outside.  No problem with the foot which was great.

 49:55 (8:20 avg) 

Honolulu, HI:  It was warm this morning and very windy.  I was very sluggish getting going this morning.  I started off easy and pretty much stuck there.  I just couldn't get going.  I am not sure if I was tired from the trip or maybe running the hills yesterday took more out of me than I thought.  Anyway, I did the same loop up around Diamond Head and just tried to enjoy the morning and scenery.  I did have a few dull pains in the foot but nothing too bad.  Hopefully tomorrow will be a better day.

60:45 (8:36 avg) 

Honolulu, HI:  Last day in HI and another warm and windy morning.  I ran the same route up around Diamond Head.  It was a beautiful morning with the full moon reflecting off the waves.  Pretty cool.  I felt sluggish again this morning and took it real easy.  I was especially slow going up the hills.  That is something that I am not used to and show how much fitness I have lost.  It reminded me of how far I have to go to get to where I would like to be.  I had some pain in the achilles but nothing too bad.  It still concerns me because it is not getting any better and is holding me back from really getting back into my training.  I am not sure what the next steps will be to get over this.  I did experience a first today.  As I was getting back in the city and close to my hotel a rat ran across the sidewalk in front of me and had to jump over it to keep from stepping on it.  Not all is excellent in HI.

51:02 (8:40 avg) 

Traveled back from HI on the red eye. No sleep at all so wiped out when I got in.  Had some family activities as well so no running.  Foot hurting also.

Morning choir concert with my daughter then spent the rest of the day with my other daughter and didn't run.  My foot was hurting anyway so probably wouldn't have ran.

My foot was better today but I thought I would give it some more rest so I rode the bike for 45 minutes and around 14 miles.  It was a pretty good workout and I felt good.  I am not sure what to do about the foot but it gets better after resting a few days then when I run about 3 days in a row it hurts again.  It doesn't seem like I can get back to normal running without causing problems.  I am going to try a cross training routine and see if I can build back up that way.  I guess the bike ride is equal to around 5 miles running.

Philly:  Traveled up to Philly today.  I did 30 minutes on the bike then did some core work.  The foot is better today but I am going to be conservative with it to see if I can finally get this thing healed.

Philly, PA: I thought I would try to run some on the hotel TM today to see how the foot was feeling.  I started off and it was hurting so I just stopped and did the ellipitcal for about 45 minutes.  I did some core work after as well.  Not bad but would rather be running.

Philly:  Busy day at work and just did my core workout before a dinner meeting.  

Philly:  I thought I would try to run on the foot again today and see how it went.  I started off easy and didn't have any pain.  I decided to run until I felt the first sign of pain and then stop.  I made it 2 miles and it started to bother me some so I shut it down then moved to the elliptical for another 25 minutes. It is frustrating but will have to work on other things to stay in shape until I can get this foot fixed.

Puerto Rico: My wife and I are on a company trip for meeting sales goals last year.  It is really pretty here and good time relaxing. I have been doing some cross training on the bike and core work but haven't blogged it.  Today was the first day that I ran in over a week.  I ran on the TM since it was almost 90 outside and I didn't think my body would make the adjust well for the cold temps we have been having.  I felt good running and the foot didn't cause me any problems.  I had a few aches but nothing bad and felt good the whole time after I warmed up.  I am going to take it very easy and see if I can get over this injury.

39:35 (7:55 avg) 

Puerto Rico:  I had a little time before dinner today and squeezed in 4 miles on the TM.  I felt good and the foot didn't cause me any problems.  My legs were a little heavy and didn't have much energy but it was good to get some miles in. I am going to continue to try to build back up slowly and keep the achilles problem under control.

33:20 (8:20 avg) 

Norfolk, VA:  Got back from Puerto Rico and had to head out the next day for Norfolk.  With travel and meetings yesterday didn't get a run in.  Today I ran on the hotel TM because there was not really a good place to run around the hotel.  I felt very tired and sluggish running today.  Could be from all the travel lately.  The foot was really good though.  I didn't have any problems at all.  Still want to be conservative to see if I can put this behind me.

 42:30 (8:30 avg)

It was a cool morning (33) and windy.  This is the first time I have ran outside in awhile and was looking forward to it.  I left the watch at home and just planned a real easy run.  I started off slow and felt pretty good.  My foot was good the whole way and didn't cause any problems.  Good to get outside.

It was warmer today (46) but super windy.  I took it easy and especially when I was running into the wind.  I felt pretty good and the foot was good for the most part.  It hurt a little one time when I was going up a hill and ached a little the last mile.  Nothing bad though so going to try to get building up and continue treatment/strengthening.

42:10 (8:26 avg) 

It was warmer today (48) with light wind so went on a bicycle ride with some friends.  We rode up to Fort Harrison park and went around the loop to get in some hill work.  I was feeling good and worked the hills hard.  On the way back out of the park. I was following one of the other guys when we were about to go back on the road and there was a pole in the middle of the path to keep cars off of the path.  I didn't see the pole and hit it with my peddle.  It threw me over the handlebars and landed pretty hard.  I hit on my left side knee and elbow and also stuck out my right hand which dislocated my thumb.  When I got up had to put my thumb back in place but other than that wasn't in too bad of shape.  After walking around a little I was able to ride back to the house.  My hand was really sore and swelled up pretty bad.  All in all I feel luckily that it wasn't worse. My knee is still sore and tight so not sure if I will be able to run tomorrow.  The hand should get back to normal after a few miles.  I did get in 25 miles and some good hills during the experience.

Philly: Traveled up to Philly today and was able to get in a run after meetings and before dinner meetings.  Stayed inside on the hotel TM because I am at the airport and not many good places to run.  I felt some better today from the bike accident.  At least my knee was good so I could run.  Still a lot of pain in the shoulder and elbow but was ok while running.  I felt good running and would have liked to go a couple of more miles but had to get to dinner meeting.

39:50 (7:58 avg) 

It was a great day outside today with temps in the mid 50's but it was very windy.  I felt pretty good starting out and just took it easy.  I didn't wear a watch and just ran by how I felt.  Nothing special just good to get back outside.

It was another great day today with temp in mid 50's and still windy.  I went out and back on 300S.  Luckily it was out into the wind and had the wind coming back.  I felt pretty good but just ran easy.  Started off real easy and came back the last half a little faster.

40:25 (8:05 avg) 

It was an awesome day today with temp around 70 but very windy.  I went on a 35 mile bike ride with a friend.  The wind was tough and we kept a pretty good pace.  We got stuck in a rain shower for a couple of miles so got soaked.  My hand was a little sore from the road vibrations but is doing better and hopefully will be back to normal in a couple of weeks. 

It was a little cooler today (48) but still nice and less wind.  I felt sluggish and tired this morning.  Probably a result from the longer than normal bike ride yesterday.  My legs are still not used to that and I could feel it today.  Because of that I just took it easy today.  I don't even know the pace since my Garmin battery died after about 1.5 miles.  No problems with the foot so I am going to continue to try to get back to full time running then slowly build up the miles.

Another warm day with temp around 60 but super windy.  I went for an 18 mile bike ride today and pushed the pace pretty good.  The wind was horrible.  Some of the times I was going into the wind I was working hard but was barely moving.  It was awesome fun when I was going downwind just wish there had been more downwind.  I ended up with a 17.5 mph average which was bad considering how much the wind slowed me down.  Looking forward to getting out without any wind but spring in Indiana it is pretty much expected.

Gulf Shores, AL:  Drove all day yesterday to get here so didn't run.  I got out this morning for a few miles but the girls were excited to get to the beach so I didn't go very far.  It was an awesome day and very warm.  I felt pretty good running nothing special.  I did tweak my achilles on the beach today playing volleyball.  Going to have a couple of days off to get it better.  This injury is starting to get very old.

Gulf Shores, AL: The achilles was really sore the last couple of days but felt better last night so thought I would try it today to see how it felt.  It was warm and humid this morning.  I started off real easy to see how I would feel.  It felt ok so kept going.  It actually didn't bother me the whole way so was very excited to get in a few miles.  I didn't have my Garmin so just ran by time.  Ended up with 42:50.

I am taking off a few weeks from running to try and get over this achilles problem.  I have been biking and doing the elliptical but haven't blogged those.  Just kind of hard to get motivated when I am not running but here goes.

I did about an hour on the bike today for somewhere around 18 or 19 miles.  I felt pretty good.  I did about 3 x 2 min hard sessions as I went along to break it up. 

It was raining this morning so rode the bike on the trainer today for one hour. I kept a pretty good speed the whole way and felt good.  Just kind of boring on the trainer.  Can't wait for some nice weather.

Honolulu, HI:  Traveled out here yesterday and was up early this morning because of the time change.  I am still taking off some time from running to see if I can get the achilles healed up.  I hated not to go outside while I am here but stayed in and did 30 minutes on the elliptical and 30 minutes on the bike.  I pushed it pretty good and felt good but just hate not running while I am here.

Honolulu, HI:  Stayed in again today and did 30 minutes on the elliptical and 30 minutes on the bike.  Felt good and pushed it pretty good. Really wish I was outside but trying to stay on course and see if I can get these injuries behind me.

Honolulu, HI: Same routine as yesterday.  Did 30 minutes on the elliptical and 30 minutes on the bike.  I felt good and turned out to be a good workout.  

Honolulu, HI:  Inside again today on the elliptical and bike.  I was a little tired this morning and felt like cutting it short but made it for an hour.  Glad to get something in everyday while I was out here.  Heading back home tonight and sad I didn't get to do any running outside while I was here but should be back in a few months and hope I am running then.

It rained most of the day but got a window so went out for a bike ride.  I made it 13 miles before the rain started coming down hard again.  It was good to get outside.  It is the first time outside in about 2 weeks.  I wanted to go longer but I guess you have to take what you get.

It was raining again today so stayed inside on the trainer.  I did an hour on the bike and felt pretty good.  I did just a solid steady ride today.  Nothing special.  Hope to be able to get outside tomorrow.

More rain this morning so stayed inside on the trainer.  I rode the bike for an hour at a pretty good pace.  I didn't get to ride over the weekend just because of too much going on with the family.  It was good to get the heart pumping again.  It has been a month since I have ran and the foot is feeling better.  I might start to run again slowly building back up with I continue to bike.

At least it stopped raining and I was able to get outside but it was still cool and windy.  I ended up riding the bike for around 55 minutes and covered around 16 miles. It was slow going in some sections because of the strong wind.  It made for a good workout though.  It was nice to get outside but still looking for some warmer temps.

Finally got a nice day even though it was still pretty windy. I went out on the bike and did around 20 miles in about an hour.  My bike computer was acting up so I didn't get an accurate distance.  I went out into the wind and that was pretty tough but had a good time coming back with the wind.  I was averaging around 24 or 25 mph on the way back which felt good and was a lot of fun.

It was cool this morning and the rain was on its way so I went out on the bike early to try to beat the rain.  I got in 35 miles and the rain started about 4 miles before I finished.  Luckily it wasn't very hard until about 10 minutes after I got home.  Pretty good ride today. Not too hard but good to get more time in the saddle. 

It was warmer today but super windy (20 mph).  I was able to get in 18 miles on the bike but had to be back for a meeting or would have done more.  I went out mostly into the wind which was tough but had a good tail wind coming back which was fun.  I was able to average 19 mph which is not bad with that much wind.  I worked it pretty hard and felt good.

Another nice warm morning.  It was less windy today but still blowing around 10 mph.  It was most coming from the side today so didn't effect me as much as yesterday.  Because I worked it hard yesterday I just went at a nice steady pace.  I did 27 miles at an average of around 18 mph.  Not a bad ride.

After taking off 6 weeks to see if I could get my achilles fully recovered, I started back running today.  I have been biking to keep in shape but really been wanting to get back to running for some time.  I have been holding off because I really wanted to finally put this achilles injury behind me. I am hoping that this did the trick.  It was really warm today (almost 80) with a slight wind.  I did some stretching then walked for about 5 minutes to loosen up the foot.  I started off super easy on the running and never ran much faster than about 8:30 pace.  The foot felt good and I didn't have any problems.  Probably could have went further but I really want to take it easy coming back and make sure I don't create any problems for the achilles.  My plan is to continue biking most days and then run every other day as I build back up to full time running.

17:38 

It was a beautiful day today (80) but pretty windy.  I went out on the bike and did 20 miles.  The route that I took didn't take advantage of the wind.  It seemed like it was always blowing from the side into me.  I pushed a pretty good pace and ended up with an average of 18.4 mph.  Believe it or not my legs had some soreness from running just 2 miles yesterday. Ha.

Another warm and windy day.  Second day of running this week as I try to build back up.  I did some warmups and walking before starting off real slow.  I felt good and didn't have any problems.  I picked the pace up faster than planned on the 2nd mile.  I am trying to keep these super easy until I get more confident that my foot is fully healed.  Glad to get another run in and looking forward to getting back to full time.

16:55 

It was a nice warm day and was able to get out for a run on back to back days.  I am still working on building back to normal running and felt good so decided to run again today and increase a mile.  I felt kind of tired today but just ran super easy.  It is amazing how much you lose not running.  Even though I have been biking it is different and uses different muscle groups.  Really looking forward to getting back into the normal routine.  I ran at around 8:30 pace but battery on my Garmin died before I finished so not sure of the exact pace. 

It cooled down today (48) and was pretty windy.  Just continuing to do some easy running as I come back from the achilles injury.  I started off real easy today and had some pain in my foot about 1 mile into it but it only lasted about a minute then I didn't have any more problems.  It scared me because I am afraid after taking off all this time I still am having problems with it.  Hopefully, it was just tightness and not anything serious. I will continue to run every other day and monitor it.  Also, I am not going to increase the mileage until I can run every day without any pain.  The pace today was easy around 8:30.

It was cool and misty rain today.  Felt good this morning and was excited to get out.  I started off easy to let the foot loosen up and then after about a 1/2 mile got into the normal groove.  I didn't have any pain or problems in the foot which was very exciting.  Just hope I can keep patient and buildup without any problems.

25:10 (8:23 avg) 

It was a perfect day for running with temp around 50 and no wind.  I felt good this morning but still started off real easy to make sure I got loose and warmed up.  After that I ran along comfortably and felt easy.  I didn't have any pain or problems with the foot so far so good.  It is hard to stay patient and build up slowly.  I am ready to get back to normal running.  With just the little I have been doing I am starting to feel better and my attitude is definitely better.

34:05 (8:31 avg) 

Still mixing in some biking as I try to get back to full time running.  Today was a nice day around 80 with pretty good wind (15mph).  I did a 40 mile back ride and maintained a pretty good pace considering the wind.  I never did feel like the wind was helping much.  It was mostly from the side which alway seems like it is hurting.  I ended up avg 18.3 mph but would have like to have been faster.

I was able to get in a few miles this afternoon and it was hot and humid compared to what I have been running in.  I felt very sluggish.  We went out to eat with some friends after church so I was still kind of stuffed from that.  I just wanted to get in some miles and keep trying to build back up to full time running.  I did have some slight pain in my foot.  I am starting to think that it is the shoes because same thing happened last time I ran in them.  I will definitely try some others for awhile and see how that goes.

24:56 (8:19 avg) 

Nice morning for running.  Pretty cool (60) and no wind.  I felt good this morning but still started off easy to get loosened up.  After that I ran a little faster and felt really good.  I didn't have any pain or problems with the foot which was a good sign.  Starting to feel a little bit like a running again but still have a long way to go.

32:55 (8:14 avg) 

It was warmer today but I felt good.  I started off faster than normal and continued at a steady pace.  I was out of town the last couple of days on a very busy business trip so didn't get any running in.  It was good to get back out today.

32:30 (8:07 avg) 

Somerset, KY:  Quick trip to see the family and was able to get out early this morning for a few miles.  It was warm (72) and very hilly to what I am used to.  I didn't feel the best today.  I felt very sluggish.  Could be from the recent traveling and been very busy lately.  Just took it easy today.

34:05 (8:31 avg) 

We went to the lake today and got back around 5 and I was able to get in a few miles.  It was 91 when we got back so I decided to stay inside on the TM.  I just took it easy. I was kind of tired after spending the day on the lake.  It was good just getting the run in and trying to be more consistent.  I started off real easy and then progressed down to around 8:00 pace.

33:50 (8:27 avg)

I got out early this morning but it was already 75 degress and humid.  Seems like we are in the middle of summer already.  I felt tired this morning.  It could be from the busy day yesterday and also I ran late yesterday and not used to running again with little rest.  Anyway, I just took it easy and was glad to get in the miles.  I think I am going to start increasing the mileage since the foot seems to be cooperating.

33:20 (8:20 avg) 

Washington, DC:  Flew out early yesterday and meetings all day so didn't get to run.  I ran early this morning on the treadmill.  I was downtown and not very good area to run. I would have spent most of the time waiting for lights.  I felt pretty good and started off easy then picked it up.  I wanted to go further but had a early meeting so had to cut it short.

Ran in the afternoon while the girls were out on some errands.  It was very warm (85) and humid. Because of this I just took it easy. I didn't wear the watch so no idea on the pace.  I felt good and was glad to get out after missing a couple of days.  I had to go out of town for my nephew's graduation and it was a quick trip.  I didn't run because I was trying to visit with the family.  Hoping that this week I can get back to a full schedule but it will probably be running and biking but want to make sure I do something everyday.  I have to get back in the routine.

It was a very warm morning (80) today and the humidity is getting high.  I started off easy and gradually picked up the pace.  I didn't run with my watch again today so not sure how fast but just trying to run how I felt.  I can feel the body starting to get back in shape but still have a long way to go.

Another hot and humid morning.  It was around 80 with a light wind.  I felt kind of tired this morning so started off extra easy and finally got moving good after about 1/2 mile.  The hot weather was getting to me so I kept it pretty easy.  I didn't have the watch on so not sure of the pace but it was definitely easy.  Just glad to get a couple of days back to back.  I have an early meeting tomorrow so will probably have to run on the TM later in the day because of the temp.

It was a little cooler this morning (73) but still pretty warm.  I felt good this morning but still started out easy and picked up from there.  I wore the watch today and did the first half of the run at 8:30 pace and the last half at 8:00.  It felt good to run a little faster toward the end.  It was a good run and the foot is feeling great.  Hope it stays that way.  Now just need to get back into the routine.  It is harder than I thought to readjust my schedule for running everyday.  I am getting closer but still having to changes some things with work.

41:38 (8:20 avg) 

Still warm and humid (76) this morning.  I felt tired and sluggish this morning.  We had a Birthday party for my daughter last night so was up pretty late.  Because of this just took it easy this morning.  I was glad to get the run in and just keep building up the miles.  My weekly mileage is about half of where I want to be when I get back to normal. Finally starting to feel like I am making some progress.

42:02 (8:24 avg) 

Los Angeles, CA:  Came out to CA for vacation.  Got in late last night so didn't have a chance to find a good running place so just ran on the hotel TM.  Nothing special just a easy 5 miles. 

Huntington Beach, CA:  The last couple of days been getting out early and doing stuff in LA with the family so didn't get to run.  We came down to Huntington Beach yesterday and got out this morning and ran along the ocean.  It was misty raining which is unusal but still was beautiful watching the waves coming in.

41:14 (8:15 avg) 

Huntington Beach, CA: Last day in CA and got out on a beautiful morning to run along the beach.  There were a lot of people out today and very nice to see and hear the waves rolling in.  It is certainly motivating to run in this kind of environment.  I didn't get a time today because the battery in my Garmin died but picked it up the last part of the run.

Portsmouth, NH:  I flew back from CA yesterday then had to fly out this morning early.  Pretty tired after all the travel but was able to get out after meetings on a beautiful day here.  I just took it easy and couldn't get my Garmin to turn on so might have to get a new one.  I just ran what felt like 5 miles but got back to the hotel and mapped it out at over 6 miles.  That made me feel like I am making progress since it didn't seem to be as long as it was.  Now after having some dinner I am ready to crash and get caught up on sleep.

It was a nice day in Indiana.  It was around 70 but very windy.  I got back from Portsmouth late last night and wasn't able to run up there the last couple of days.  Was in meetings from early in the morning to late at night.  It was a very tiring trip.  Glad to be back home and get in some miles.  I felt good today and ran at a little faster pace then normal.  It was a little tough running back into the wind but other than that a good run.

40:21 (8:04 avg) 

It was a pretty nice day today but got out a little later than normal so it was warming up. I felt good but just ran easy.  I did through in a few surges in during the run just to see how it felt running faster.  That went pretty good but it is evident that I have lost a lot of fitness based on running faster for just a couple of minutes.  

Went out for a 52 mile bike ride this morning.  I am planning a long ride in couple of weeks so needed to get some time on the bike to get ready for it.  I felt pretty good most of the way and it was a get morning to be out.  It was cool and cloudy with not much wind.  I need to get closer to 100 miles in before I will feel comfortable for the ride.

Knowing that I would be out of town most of the week, I decided to get in another bike ride to get ready for the ride across the state in a couple of weeks.  It was a good day but pretty windy.  I felt good and pushed the ride pretty good.  The wind was from the side on an out and back route which made it feel like I was riding into the wind both ways.  I did 25 miles before I had to get back to start work.

I had to leave this morning for a trip so didn't have much time.  I was able to get in 4 miles easy.  I felt kind of sluggish and tired this morning but glad I got in a few miles before heading to the airport.

Philadelphia, PA:  I didn't have my Garmin with me today (been having problems with it) so I mapped out a run on the computer.  I had planned on running 6 miles but got mixed up on my turn around point and ended up going an extra mile.  I was glad to get in the extra miles and felt pretty good the whole way.  There was about a 1/2 mile hill at the end that I was definitely not used to.  It was a good run on a good day.

I had early meeting today then flew back home.

Still getting ready for the bike ride across the state in a couple of weeks so did a 67 mile ride today.  It was warm (87) but cloudy so didn't feel as hot.  I felt good for most of the ride but ran out of water and Gatorade with about 20 miles to go.  I was really feeling bad afterward.  I was sick to my stomach and very light headed.  I thought I was going to pass out.  I am not sure if it is a stomach bug or if I was dehydrated.  Felt better after a couple of hours but still wasn't back to normal.  Other than that glad to get in the miles.

Today I did the bike ride across Indiana.  It was a 170 mile ride on a very hot and humid day.  It started at 7:00 am and was already feeling pretty warm.  I tried to take it easy through the first half and got into a couple of groups that helped.  The wind was coming out of the SE which is backwards of normal and meant that we had kind of a side/head wind the whole way which made it much hotter.  Around lunch time the sun came out strong and it got really hot.  I was still doing pretty good here but was starting to feel it.  After around 90 miles I hooked up with a couple of other riders about my capability and we worked together most of the rest of the way.  One of the things that is an issue is that when you exercise that long you have to eat to keep your energy up and at the last stop I must have had something that totally disagreed with me because about 15 miles from the finish I got really sick to my stomach.  Combining that with just be tired I struggled the rest of the way in.  I was glad to see the finish line and after getting some solid food/liquids in me I started feeling better.  I am glad that I did it but not sure I will do it again.  It ended up being just over 10 hours of riding time and my back/bottom were really feeling it.  My legs were in pretty good shape which was encouraging.  Also, I waited until about 3 weeks ago to really start getting ready for this and I just didn't have enough time on the bike.

Honolulu, HI:  Well I am back to running after taking a break to do the bike ride across Indiana.  After the ride on Sat took it easy on Sun and then headed out here yesterday.  I was still tired this morning but wanted to get back to the running routine.  After I got going I felt pretty good. I still had a few aches and pains from the bike ride but other than that it was pretty good.  I just took it easy and enjoyed getting out again.

Honolulu, HI:  I had some early morning conference calls back to the east coast so didn't have much time this morning.  I just got in a few miles but it is always nice to get out here and enjoy the scenery.  I felt good but just ran easy.  I am flying back tonight but don't get home until around 6 PM on Friday so doubt I will get a run in tomorrow.  Need to get back in the groove of running.

It was warm (76) and humid this morning but better than it has been.  I felt good this morning getting out but just ran easy.  Good to get back out and looking forward to getting back into the running routine.  It has been awhile.

42:06 (8:25 avg) 

Warm and humid this morning but better than last week.  I was slow getting going this morning.  I just felt tired and sluggish.  I started off real slow and it took a couple of miles before I felt like I could get going.  I finished up at a better pace and felt better the last couple of miles.  The body might take a while to get back into the routine.

42:21 (8:28 avg) 

Bremerton, WA:  What an awesome day here.  It was in the mid 50's and felt great to have a break from the hot and humid weather.  Also, it was awesome seeing all the beautiful scenery.  I got out just as the sun was coming up and it was beautiful reflecting off the water and the mountains.  I felt good this morning and it was good getting in some more hills than normal.  

42:00 

Back to the heat and humidity.  I slept in this morning from the jet lag so didn't get out until later. It was almost 80 and humid.  I actually felt pretty good and just ran by feel.  I got very hot toward the end but luckily it was a short run so didn't effect me too much.  

49:54 (8:19 avg) 

Yesterday I went to Chicago with the family to see Paul McCartney in concert.  The concert was great and today I did some things in Chicago with the family so didn't get to run.

It was warm (75) and humid this morning.  I was dragging this morning.  It might be from the trip to Chicago and the lack of sleep the last couple of days.  I took it easy during the run and was glad to get it in.  I did get a new Garmin since my last one stopped working.  I like the new size and interface to it.  

41:44 (8:21 avg) 

We had some storms over night so it was cloudy but still warm and humid.  Still feeling tired and had a early morning meeting so just did 4 miles.  I did feel a little better as I went along but need to catch up on my sleep.

33:24 (8:21 avg) 

It was cooler today and less humid.  It felt much better and I had a little more energy this morning.  I still just ran easy as I am trying to get my legs back after the long biking break.  It seems like I have a long way to go but just trying to be patient and slowly build back up. I'm trying to take the long view and be back up to speed for next spring.  I have a few races this fall I am going to do but mostly just for fun and conditioning.

42:08 (8:25 avg) 

A pretty nice morning today since the heat and humidity is staying down.  I am still just working on getting back into the routine and running everyday.  These makes 4 days in a row so far so good.  I am taking it easy on the miles until I get back into a normal routine then build from their.  Just took it easy again today but did add .3 miles of barefoot running at the end.  Going to give this a try and slowly build up to see if it will help with some of the foot issues I have been having.

 36:29 

It was warm (76) and humid this morning.  I felt better this morning than I have the last couple of days.  Still just ran easy as I am trying to build up the miles.  Glad to get in a full week of running.  It has been awhile since I have ran 5 days in a row.  Will try to take it up a notch next week.

50:05 (8:21 avg) 

Not too hot this morning (70) and no wind.  I felt good after resting yesterday.  Just took it easy and continue to build back up the miles.  Looking for my first full week of running in several months.  Just hope the foot and body continue to feel good with no problems.

41:06 (8:13 avg) 

We had some storms move through in the night and it cooled things down.  It was around 68 this morning and not as humid.  I was dragging this morning.  I had a meeting out of town last night and didn't get to sleep until around 1:00 so feeling the effects this morning.  I only ran 4 miles easy and was pretty much tired the whole way.  Just wanted to get in some miles and make sure that I run everyday this week.  

33:21 (8:20 avg) 

It was cooler this morning (65) and no wind.  A great morning for running.  I felt better today and more rested.  I just took it easy though and crusied along just enjoying the morning and being outside.  I am starting to feel stronger as I am getting back into a normal routine.

50:49 (8:28 avg) 

Beautiful, cool (60) morning today.  I felt good today and was running easy but had a bathroom emergency and had to get back so had to cut the run short.  I would have liked to do a couple of more miles but it probably won't hurt too much but just glad to get in a run every day. 

33:10 (8:18 avg) 

Beautiful morning today.  I felt good and was able to run at a little faster pace than normal.  The body feels like it is starting to get back into the running mode which feels good.  Hopefully, I can keep building up and get back to normal running mileage in a couple of more weeks.

40:26 (8:05 avg) 

It is starting to heat back up but still a pretty nice morning.  Temps in the upper 60's.  I felt good today and wanted to go a few extra miles today.  No problems with the foot or anything and it was good to get in a full week of running.  This is the first week that I have ran 6 days straight in many months so happy about that.  Just want to keep building up next week and take if from there.  Thinking of signing up for a half marathon on Nov to keep the motivation up.

58:41 (8:23 avg) 

Very nice morning today with temp in low 60's and no wind.  I felt good today and ran pretty easy.  This mornings run was a good time to reflect on the tragedy that happened at the State Fair over the weekend.  It makes you realize how fragile life is and how important it is to live every day with purpose.  Praying for all of the families that were effected by this.  

49:22 (8:14 avg) 

Philadelphia, PA:  I just ran on the hotel TM this morning.  I got up here last night and I'm staying in a different location than I normally stay so didn't have a chance to map out a running route.  I felt pretty good this morning and just took it easy.  I averaged around 8:20 pace but didn't really watch the total time.  't wasn't too bad since I haven't been on a TM in awhile.  However, I don't want to make it a habit and hope to get outside tomorrow.

Philadelphia, PA:  I was able to get outside this morning and ran down by the river.  It was a nice morning and enjoyed it after having to run on the TM yesterday.  I slept later than planned so had to cut the run a little short to make it to my meetings.  I felt good and ran easy as usual.  

8:18 avg 

Back home in Indiana and it was a really nice morning with temps in the upper 60's and very light wind.  I felt good this morning but had some early morning conference calls so only got in 5 miles. Glad to be able to get out and trying hard to stay consistent.

40:49 (8:10 avg) 

Nice morning today.  Around 65 and cloudy.  I felt good this morning and the running seemed a lot easier than it has been.  Maybe the body is starting to react to the more consistent training.  I know I am feeling better and glad to get back into a normal routine.  Just hope I can stay injury free and keep building the mileage.

49:40 (8:17 avg) 

Pretty nice morning with temp around 68 and very foggy.  Felt pretty good this morning and just trying to add a little more mileage to my longer runs.  This is just getting me back to where I want my daily mileage to be but still have a ways to go.  I had a little pain in the foot today but I am trying not to get to worried about it.  Will keep stretching it and trying to strengthen it.  Other than that nothing special.

8:18 avg 

It was a great morning to run today.  It was cooler (around 60) and no wind.  I felt really good this morning but I keeping with the program of just running easy until I get around 4 weeks of solid running under my belt.  I can definitely feel like my shape is starting to improve but still have a long way to go especially on pace.

49:29 (8:15 avg) 

Honolulu, HI:  I flew out here on Tues and was beat when I got in so didn't get a run in.  Yesterday I started work at 2 am local and didn't get finished until 7:30 pm so again was beat and didn't run.  Today I was able to get out and run up around Diamond head.  It was a warm and humid morning but great to get out especially hearing the waves breaking on the beach.  I felt good and just ran easy.  I was pretty slow going up the hill at Diamond Head which lets me know I still have a ways to go to get back in shape.  Passed some homeless people down by the park and just reminded me of how blessed I am to have a family, home, job, health, etc.  

51:26 (8:34 avg) 

Honolulu, HI:  Yesterday was another crazy day at work so didn't get to run.  No one probably wants to hear me complain while I am in HI but this has been a really busy trip.  Most days been working around 14 hours plus dinners with customers.  Today I have a free day since I don't fly out until 9 PM.  It was a nice morning as usual warm and humid.  I ran the route up around Diamond Head.  Around 3 or 4 miles started having this random pain behind my left knee.  Started hurting pretty bad and stopped a couple of times to stretch but didn't seem to help.  It helped running slower so I just slowed way down and came back.  Not sure what it is because it just came out of nowhere.  Hopefully, it will go aways as quickly.  Now I am going hiking with a co-worker and then hit the beach before flying out tonight.

51:06 (8:44 avg) 

San Diego, CA:  My left leg was hurting pretty bad all day Sat and Sun just walking around so decided to take off Sun and Mon to rest it.  That seemed to help and today it felt good so decided to run again.  I started off easy and no problems for the first 2.5 miles.  When I turned around to come back I put stress on the outside of my leg and it started hurting again bad.  I stopped and walked for about 1/4 mile and did some stretching which seemed to help.  I started running again and at first is was painful but started to go away and felt better as I went.  When I got back I could feel tightness and mild pain but much better.  I will see how it is again in the morning but something when I twisted my body to turn caused the pain.  Not sure what it is but feels like a tendon or ligament. Hopefully, not something that will cause a long term problem.  I am really ready to get back to normal running.

Somerset, KY: Tried running again today to see if my leg was better.  It was tinder the whole way and then had a sharp pain again right before I got back.  I am not sure what the problem is but when it hurts it is bad and really effects my stride.  I need to figure this one out so I can get it better.  I feel like I am falling apart.  I went so long with no injury and now it is one after another.  Not happy right now.

Tried running again this morning to see if my leg was better after several days of rest.  I started off easy to see how it would feel.  It was pretty good for about 1/2 mile but I started to have some dull pain and just decided to come back and not cause it to flare up again.  This is real frustrating.  I will continue to stretch, strengthen and rest and see if I can get back soon.

Another unsuccessful run.  I tried to see how my leg was doing and it seemed to be going ok.  I just had some dull pain for a little over 2 miles but then all the sudden it just tighter up and starting hurt to the point where I couldn't take a step.  I stopped and massaged it for a few minutes and it felt better.  I tried to run again but the pain shot down my leg.  After stretching and massaging it some more I was able to walk back home but every time I tried to run on it it hurt really bad.  I am going to have to go to the sports doc on this one.  I am as discouraged as I have ever been with my running.  I feel I have lost so much and can't seem to get back to running without some other injury popping up. Not sure what my future is as a runner at this point.  It is very frustrating!!

I have been struggling with a calf injury and haven't run for about a month.  I have been able to bike and do the elliptical without any problems.  I thought I would get back to blogging since I did my first run in awhile.  After a lot of stretching I started off easy and didn't have too many problems.  My calf started tightening up so I stopped and stretched then felt better and completed the run.  I am going to try to get back to running very slowly so will continue to bike/elliptical while adding in a few runs to the routine.  If I can get back to full time running by the first of the year I will be happy.

I didn't really plan on running today but my schedule got tight and it was easier to get in a couple of miles then spend an hour on the bike.  I felt pretty good today and was able to get through the run without having to stop and stretch.  I could feel a little tightness in the calf but it never got to the point where it was causing any problem.  I have to travel tomorrow early then meetings all day so probably won't be able to get a workout in.

Huntsville, AL: I traveled yesterday and then had a long day of meetings so didn't get to exercise.  This morning I started out with 25 min on the elliptical then ran a couple of miles on the TM.  I felt good and didn't have any problems with my leg.  The elliptical was probably a good warmup and my legs was loose.  

It was a nice day in the low 50's but very windy.  I traveled back from Huntsville yesterday and had a very long day so didn't get in a workout.  I am currently planning on an every other day run for now until I can build back up anyway.  I felt good today and didn't have any problems with the leg.  It was a little tight the first mile but felt good after that.  Today was the first time I wore a watch since I started back running again and I was surprised at my pace.  I thought I was running much slower.  It seems like my leg does better when I keep a better pace.

24:35 (8:12 avg) 

It was a nice day but very windy.  I felt good and started out easy to loosen up.  I felt good most of the way but started to feel tightening up in my calf so I cut it short and not risk any problems.  Really trying to take it easy and be start.  In the past when my calf went it went hard and then would take a couple of weeks to recover.  I hope that I can build it back up without any damage and get the strength back.

It was a great morning to run with temps in the mid 50's and light wind.  I felt good this morning and the leg felt better.  I didn't have any problems with my leg on the run.  I started off easy but then picked up the pace some as I went along.  I guess that this would have been about 8:30 pace but didn't time.  It really feels good to be out running again and I am trying to stay conservative so I don't have any setbacks.

Another great morning for running.  It was low 50's and no wind.  There was also a beautiful sunrise this morning which always helps to improve the run.  I felt good this morning.  Even though I have been battling injuries it seems like the cross training helped me stay in shape because the running seems easy to get back to.  I know I am only running a few miles but it feels like I could easily go much farther but have to continue to hold back and not cause more problems for my leg.  I did start to get some tightness and pain toward to the end but nothing to be concerned about.  I sometimes wonder if I am so focused on it that it is like a false problem.  Anyway, another good run and plan to continue building back up.

It was cool and raining this morning so I stayed inside on the TM.  Nothing special just trying to get in some miles.  Still concerned about my leg.  For 98% of the time it is fine but seems like every run there is a time when it feels like it is going to go bad again.  It is one of those injuries that when it goes to completely goes where I can hardly walk much less run.  Anyway, I have successfully made it through a couple of weeks back so hopefully it will continue to improve and become a non-issue.

It was a cool (34) but nice morning for running.  Felt good this morning and had no problems with the leg during the run.  That is a first!!  Just took it easy around 8:30 pace.  I am just trying to get back to running every day and then I will start increasing the miles.  Trying to keep it conservative but really itching to crank it up.

First morning below freezing this year.  It was around 28 but luckily no wind.  Good run this morning.  Took it easy getting started and ran mostly around 8:30 pace.  I did pick up the 3rd mile to around 8:00 pace just to see how it felt with the leg.  No problems this morning so looking forward to finishing off a full week of running tomorrow.  It has been awhile since I have done that so I guess I will celebrate the small accomplishments.

It was a nice day for running with temp about 60 but very windy.  I started off easy as usual and then got into my routine.  I ran into one of my neighbors around mile 1 and ran with him for the rest of the way.  It was nice to have someone to run with since most of the time I am by myself.  He is getting ready to head off to college in Jan and a really good kid so enjoyed chatting with him while we ran.  The pace was mostly easy and averaged around 8:30.  Glad to get a full week of running in.  It has been a long time since I got in my normal 6 days of running.  Will rest tomorrow and hope I can build next week.

Rainy morning today but was able to get the run in during a break in the rain.  Felt great this morning.  The day off yesterday certainly helped.  No issues with my leg and just crusied along at a pretty even pace.  Looking forward to continuing to build the miles this week and trying to do it very slowly.

33:16 (8:19 avg) 

It was a great morning to run with temperature of 52 and light wind.  I was a little sluggish getting going this morning.  Just kind of tired.  I started off easy but got going after about a 1/2 or so.  Took it pretty easy the rest of the way but felt better as I went along.

34:06 (8:31 avg) 

A little cooler today around 48 and pretty windy so felt colder.  I felt good today and started off at a faster pace then usual.  My body seems to be responding and getting back in shape.  I was able to push the last mile down to around 7:30 pace and felt good.  I am looking forward to being able to increase the mileage and the pace.

32:51 (8:13 avg) 

I was up late last night working at the school for my daughter's musical so ended up oversleeping and didn't have a lot of time.  It was super windy outside so I just ran on the TM instead of fighting the wind. I felt pretty good and just ran along easy nothing special.  Averaged around 8:30 pace for the run.  Upset I didn't go farther but just trying to make sure I do something every day.

Nice day today (52) but still very windy.  I wasn't able to get out until the afternoon and ran pretty soon after lunch so felt a little bloated but otherwise all was good.  Just took it easy and didn't fight the wind to much.  Increased the distance by another mile so continuing to try to build back up.  So far so good.  

41:58 (8:24 avg) 

It was cool (47) with misty rain today.  I was cool starting off so started faster than normal to get warmed up and then just kept going at that pace and felt good the whole way.  As I getting back my cardio seems to be pretty good so guess the cross training worked just need to get more miles in my legs.

40:26 (8:06 avg) 

It was raining today so just stayed inside and ran on the TM.  I felt good again today and ran a little faster each mile.  So far so good on the build up of the mileage.  Still trying to take it slow.  This is my 3rd week back to running consistently and just want add a few miles each week until I get back to normal. I am shooting to be back to normal running around the first of the year.  Hope the body holds up with that plan.

32:30 (8:08 avg) 

A little cool and windy this morning but pretty nice day for running.  I felt a little sluggish this morning getting going but got into a groove after a mile or so. Today was one of those days where it was just getting in the miles.  

42:32 (8:30 avg) 

Nice morning today for a run.  It was low 40's and sunny.  I felt sluggish this morning probably from staying up late and eating way too much on Thanksgiving.  We had family in town so had to get back for the festivities so didn't get to run any longer.  Hopefully, I can add some distance tomorrow.

Honolulu, HI:  I got off track over the Thanksgiving holiday.  Had my wife's family in town and just busy with activities with them.  Then traveled yesterday out here and had a dinner meeting as soon as we landed.  Got out early today and felt really good.  It was a nice morning around 70 and pretty windy.  Ran up to Diamond Head and back.

Honolulu, HI:  Out early again this morning and it was beautiful.  It was around 70 with no wind and clear skies.  The stars were so bright and made for a real peaceful run.  I felt good and ran easy.  I ran up to Diamond Head and back. I was really slow on the hills and could tell my conditioning has really slipped since the last time I ran that route.

 50:48 (8:28 avg)

Flew back last night and got in around 10:00 this morning.  Got out around lunch time and was pretty wiped out from the trip.  It was really tough going the first couple of miles but then started to wake up and feel better.  It turned into a pretty good run and I added some strides the last half mile to stretch out some.

40:23 (8:06 avg) 

Had a busy morning so ended up running in the afternoon.  It was a great day with temp around 50 and no wind.  I felt pretty good today and started off easy but picked up the pace fairly quickly.  I stayed pretty consistent with the pace and felt good the whole way.  I picked it up the last 1/2 mile and felt good to run a little faster.

49:03 (8:11 avg) 

Philadelphia, PA:  Traveled yesterday to DC first then took the train to Philly after a full day of meetings so no time to run. I ran on the TM at the hotel this morning and was so tired.  My legs felt like they weighed 100 lbs each.  Just had no energy and it felt hard the whole way.  Decided to stop after 4 miles since it was not getting any better.  Not sure what is going on.  Could be from all the travel lately but will try again in the morning and hopefully it will be better. 

Philadelphia, PA:  Ran on the TM again this morning.  Still felt sluggish.  I am not sure why.  It was really warm in the workout room so that could be a factor.  Also, I think I found out today that the TM was not calibrated correctly.  For the pace it said I was going it seemed really hard.  I also noticed that the one next to me was going much slower even though we were supposed to be running the same pace.  Anyway glad to get in the miles and the run but more glad that I will be heading home and looking forward to getting outside.

It was a cool day but felt good and had an easy run.  I am just way too inconsistent right now.  I need to get back into a good routine.  Just been crazy with work and a lot of family activities which I wouldn't trade for anything.  The main thing I need to work on is getting to bed earlier and getting up earlier to squeeze in more running.

41:23 (8:16 avg) 

Huntsville, AL:  I traveled down yesterday and with meetings did not get a run in.  I got outside this morning on a great day.  It was around 48 with no wind.  I felt pretty good but did have some pain in my knee in a totally different place.  It went away after about a mile and hopefully is nothing.  I ran without a watch and just enjoyed the morning.

Huntsville, AL:  Another good morning for running today with temp around 48 and no wind.  I ran today again without a watch and ran a new route so wasn't sure how far I went. I wanted to do 6 but when I got back and mapped it it was only 5.5.  I did feel good on the run and picked up the pace the last half.

It was raining and very windy outside so stayed in on the TM. I felt pretty good but started off easy and then built up the pace.  I got to around 7:30 pace for a couple of miles which is probably around MP for me right now.  Felt good the whole way and was glad to get in some faster mileage.

 40:22 (8:05 avg) 

It was cool (32) today but no wind so pretty good day for running.  I felt pretty good but a little bit tired today so just took it easy.  Nothing special today just getting the miles in. We are going out of town for the next two days to visit family for Christmas so will be very busy and probably won't get any running in.  Four families in two days won't leave much extra time.  

42:02 (8:24 avg) 

It was a nice day but did have a little misty rain.  I felt pretty good but just ran easy.  I was kind of tired today not sure why but just couldn't get going very good for some reason.  I think part of the reason is I have not got back into a consistent routine and that makes it harder on the body.

41:23 (8:16 avg) 

It was unseasonable warm this morning (54) and a beautiful day for running.  I felt a little sluggish today so just took it easy and crusied along.  I need to start kicking up the mileage but since I didn't feel the best decided to keep it to 5 miles.  Hopefully, I can get a few more miles in on the next run.

It was cooler this morning (34) with some light wind.  I felt ok but a little tired from a long day yesterday.  I took the girls to KY for a basketball game then drove back and went to the Colts game last night (great comeback!) and was out late for that.  I just took it easy most of the way.  The battery on my Garmin died on the way back so didn't get the time but was running around 8:20 pace.

It was cooler this morning (26) than it has been lately but still felt pretty good.  I just got out for an easy few miles before getting back to hang out with the family today.  I hope everyone had a great Christmas!  We sure feel blessed this Christmas and had a great time together as a family.

Still cool (28) this morning with some light wind.  I didn't feel good yesterday so skipped the run but felt better today.  I didn't do anything special just got in some miles.  I can't seem to get going very well.  Something is always coming up to keep me from taking the next step back to normal running.  Need to get this sickness behind me and hopefully move back to normal.