The Next Step

Happy New Year!  Last year was not much of a year from the running perspective.  Going to change that this year and get back to the routine.  Finally feeling better and glad to get in a run on the first day of the year.  Ran inside on the TM because still a lot of snow on the ground and not a good place to run.  Now going to have some fun with the family.

Still a lot of snow on the roads so stayed in on the TM.  Nothing special just trying to get back up to running daily without reinjuring the calf.  Going to err on the side of caution and hopefully not have another set back.

Got outside today.  It was cool (28) with some wind.  Felt good to get outside after several days on the TM.  Felt pretty good and pace wasn't bad but still a lot of building back up to do.  No problems with the calf so that was a good sign.

32:59 (8:15 avg) 

Pretty nice day today (31) with light wind. Just an easy run today.  Need to get back into the day to day routine so hopefully tomorrow I can keep it up.  No problems with the calf today so all is good.  Just one step at a time.

32:55 (8:15 avg) 

Nice day today temp in upper 30's and some wind.  I felt a little sluggish today but no problems with the calf.  Glad to get a couple of days in back to back.  Will keep building up.

32:49 (8:14 avg) 

Great day today with temp around 50 but a lot of wind.  Felt pretty good today.  No problems with the calf and feeling a little stronger each time out.  Plan is to get back to running 6 days a week then build up the miles again. Hopefully without a problem.

33:15 (8:17 avg) 

Another nice morning.  It was around 50, windy and very foggy.  Just ran in the neighborhood since I was afraid to get out on the roads with so much fog.  Felt good today and ran easy.  

41:05 (8:13 avg) 

Huntsville, AL:  Having our sales meeting for the year and it has been all day events so haven't got any running in this week.  Today it was raining and cold so went to run on TM but they were all taken so did the elliptical for 30 minutes and will count it for 3 miles.  Good to do something.

Nice day out today. Temp in upper 30's and pretty windy.  Felt ok today and glad to get back to running.  I have been so hit and miss lately. Need to get into a normal routine. Between injuries, sickness and work it has been a tough couple of months.  Ready to get back on a positive run.

Nice day today.  Temp around 50 but very windy.  Felt a little tired today. Didn't sleep good last night so just kind of tired.  Glad to get a few miles in and try to string together a few runs.

33:03 (8:15 avg) 

Cold, snowy and windy today so ran on the TM. Just took it easy and picked it up gradually as I went along. Felt good and was a nice run.

Philadelphia, PA:  Had some time and was able to get in a quick run on the TM at the hotel.  Was not long after I ate so my stomach was acting up some.  Glad to get a run in and felt good other than the stomach.

Philadelphia, PA:  Cold and snowy here and didn't bring my cold gear so just ran on the TM.  Felt good today.  Started slow and picked it up the whole way.  

41:06 (8:13 avg) 

Cold, windy and snow cover streets so ran on the TM today.  Felt good today so picked up around half way and finished off around MP.  Nice run.

40:06 (8:01 avg) 

Nice day today so was able to get outside.  Nice to get out after a lot of time on the TM.

Nice day today so was able to get outside. It was very windy but around 50.  Missed the last couple of days because of a college visit with my daughter and then felt bad yesterday.  Good to get back out.

Cold, snowy and windy out today so stayed inside on the TM.  Felt pretty good running and gradually picked up the pace the whole way. Really need to get into a better routine and get back to being consistent.

40:13 (8:03 avg) 

Cool (28), windy and snowy today but was able to get outside.  It was nice to get out even though it was not the best day.  I felt good and running was pretty easy.  Since it was cool I started off faster then normal to get warm and pretty much kept that same pace throughout.

40:04 (8:01 avg) 

Cool (26) and windy today.  Felt pretty good today but just ran along easily.  Just enjoyed being outside and getting a few miles in.

40:36 (8:07 avg) 

Warmer today (32) and just light wind so felt really nice out.  Felt good running but trying to ease back into a full time schedule so keeping the miles low.  Just want to get back to running every day then build from there.

32:13 (8:03 avg) 

Nice day today.  Temp around 35 with some wind.  Felt good today and ran pretty easy.  Picked up the last couple of miles which felt good.

39:55 (7:59 avg) 

It was super windy out today (25-35mph) and I didn't feel like battling he wind so I stayed inside on the TM.  Started out easy and felt pretty good.  Decided to pick it up and ran the last two miles at MP (around 7:00). Nice run.

It was nice out today with temp around 35 and light wind.  Felt pretty good today and just ran easy.  I had actually wanted to run slower but just kind of ran by feel.

40:17 (8:04 avg) 

It was a pretty nice day out for the middle of Feb.  Temp around 30 with light wind.  Felt good again today but just tried to keep it easy.  Feeling good just getting back in the normal routine and hope to keep it going.

40:26 (8:05 avg) 

It was a little cool (28) this morning but otherwise pretty good day for running.  I was a little tired and sluggish this morning running but seemed to get better as I went along.  Started off easy and tired to keep it easy the whole way.  

49:07 (8:11 Avg) 

Was at the girls show choir competition all day yesterday so didn't get to run so decided to sneak in a few miles today.  It was a nice day.  Temp around 30 with light wind but it was sunny which made it feel nice.  Felt pretty good and was glad to get outside and enjoy the sunshine.

32:06 (8:01 avg) 

It was cool (30) and windy this morning but nice and sunny.  Felt ok today.  I was a little sluggish but just took it easy today.  Had the day off today so got back and just had fun being with the family today.

Honolulu, HI:  I flew out yesterday and planned to run when I got in but my flight was delayed 5 hours so was late when I got in and didn't run.

I got out early this morning and it was nice other that being very windy.  It was a nice run and felt pretty good.  Ran up and around Diamond Head.  It was nice to be running this route again.  Last time I was here I was injuried so didn't get to run.  Glad to be back.

48:50 (8:08 avg) 

Honolulu, HI:  Out early again this morning.  Nice day since the wind was not as bad as yesterday but it did rain on me some of the way.  Ran up around Diamond Head again.  Felt good but just kept it easy.   Nice to be able to get some hills in my runs and definitely felt it going up.

58:03 (8:18 avg) 

Honolulu, HI:  It was rainy this morning but nice otherwise. I felt pretty good but just ran easy.  Had some meetings early so cut the mileage short. Looking forward to heading back later today.

41:45 (8:21 avg) 

Nice day today with temp around 40 but pretty windy. Felt good today and just ran by feel. Gradually picked it up as I went along and felt good to finish strong.

38:49 (7:46 avg)

Philadelphia, PA:  Flew up early this morning so had to run after meetings and before dinner.  Was able to get in 5 miles.  Felt sluggish and tired today.  Could be from a lot of travel lately.  Glad to get in a few miles.

41:15 (8:15 avg) 

Pretty nice day out.  Temp around 30 but light wind.  Felt pretty good today and just ran easy.  Had some medical tests done on Thur and Fri then was at girls choir competition all day Sat so been awhile since I have ran.  It was nice getting back out.

40:09 (8:02 avg) 

Was leaving to head out of town so didn't have much time today so only got in 4 miles.  It was nice around 33 with some wind.  Since I was only able to go a few miles I decided to do some MP miles to get in a little better workout.  Ran 2.5 at around 7:00 pace.  Felt good to pick it up some.

29:15 (7:19 avg) 

Huntsville, AL:  Didn't pack the right running clothes for the colder weather here so stayed inside on the TM.  Pretty good run just took it easy and glad to get in some miles. Hoping it warms up some tomorrow to get outside.

40:37 (8:08 avg) 

Huntsville, AL:  Ran on the TM at the hotel.  Felt pretty good.  Started off easy and picked it up as I went along.  Ran the last 1.5 miles between 7:20 and 7:00.  Felt good to finish strong.

39:42 (7:57 avg) 

It was cool (32) but sunny with only a light wind.  Just did an easy few miles this morning before heading to the girls show choir competition.  Been busy the last few weekends with their choir but enjoy see them perform.

Raining outside today so just stayed in and ran on the TM.  Felt really good today and the running seemed easy.  Just need to keep getting in consistent runs and maybe I will actually get back in shape.  It is coming along slowly but surely.

46:50 (7:49 avg) 

It was cool (38) and very windy today.  Didn't have a lot of time to get my run in so was glad to at least get in 5 miles.  Felt pretty good and the pace seemed easy.  Looking forward to some warm weather.

39:25 (7:53 avg) 

My wife was out of town and daughter home sick from school so ran on the TM.  Just an easy 5 miles.  Felt good but just took it easy.

40:18 (8:04 avg) 

Nice day today with temp around 44 and light wind.  Felt good today and the running seemed easy.  Just ran by how I felt and ended up with a good pace for an easy run.  Glad to get in some extra miles.

55:16 (7:54 avg) 

Nice morning today  with temp in low 40's only light wind.  Felt a little sluggish this morning but just ran easy.  Enjoyed watching a beautiful sunrise.  Now off to my daughters' state show choir competition for the day.

41:01 (8:12 avg) 

It was raining and cold today so ran inside on the TM.  I felt good today but just took it easy.  Heading out on a trip so was glad to get in some miles before leaving.

48:51 (8:09 avg) 

Washington, DC: Not a good place to run in this area so ran on the TM.  Just an easy run nothing special just getting in some miles.

48:55 (8:07 avg) 

It was really cold (22) and windy. Can't believe it is spring.  Looking forward to some warmer weather.  Felt good today and running seemed easy.  Not a bad day after I got warmed up.

46:48 (7:48 avg) 

Indian Shores, FL: Traveled down here Friday so didn't get any running in.  Today is was warm (70) but very windy.  I just took it easy and enjoyed running in the warm weather.  It was nice seeing the sights around the area and running in a new place.

Indian Shores, FL:  It was cool this morning (48) especially for this area.  Felt good today.  I started off easy and picked it up as I went along.  Ended up running the last couple of miles at MP.

37:40 (7:32 avg) 

It was cool this morning (35) with light wind.  Back from vacation and good to get out.  I felt good but just ran easy.  

40:16 (8:03 avg) 

It was cool again today (37) and windy.  I got out late and then had to get back for a meeting so was only able to get in 4 miles.  Still a little bit in vacation mode.  I felt good and ran easy.

32:18 (8:05 avg) 

A little warmer today but not up to normal.  Temp in high 40's but windy.  Felt good today and just ran easy.  Wanting to get in a full week of running this week and try to go from there.  

39:56 (7:59 avg) 

Nice day today.  First time out in short sleeves.  Felt good today.  Started off easy then picked it up to MP for the last couple of miles (7:13, 6:59).

38:02 (7:37 avg) 

Beautiful day today.  Temp around 60 but pretty windy.  Just did an easy run today.  Felt kind of tired so just took it easy and enjoyed the run.

57:58 (8:17 avg) 

Washington, DC:  Beautiful morning today.  Temp around 50 and no wind.  Nice easy run.  Felt pretty good but a little sluggish.  Just enjoyed the nice morning.

49:40 (8:17 avg) 

Washington, DC: Nice morning with temp around 60 and no wind.  Felt tired and sluggish this morning.  Been at a conference this week and spend all day on my feet so not sure if that is why I felt so tired.  Just didn't have any energy in the legs.  Took it easy and enjoyed the nice spring weather.

41:43 (8:21 avg) 

Washington, DC: Another beautiful morning with temp around 60 and light wind.  Felt kind of sluggish getting going but felt better as I went along.  Ran down one path that lead to a 3/4 mile hill so got a good workout on that.  I am not used to hills so was nice to get in some hill work.

50:20 (8:23 avg) 

It was cold (38) and windy this morning.  Sure didn't feel like spring.  I felt good running for the first time in a few days.  Nice run and looking forward for the warm weather to return.

40:03 (8:01 avg) 

Beautiful day today.  Temp was around 60 and windy.  I felt good today and just ran along by feel.  Normally don't run on Sunday but since I missed yesterday I wanted to get in a few miles today.  

38:38 (7:44 avg) 

Nice morning today.  Temp around 50 with some light wind. Felt good today.  Started off easy and gradually picked it up as I went along.  This is my longest run in awhile.  Felt good to get in a longer run.

1:12:38 (8:04 avg) 

Very sad this morning as I was thinking of the tragedy at the Boston Marathon.  As many of you know this is such a special event and I remember the special feeling of running toward the finish line with all of the spectators cheering.  It is so sad that many of those there cheering for their friends and loved ones were killed or seriously injured.  I pray that everyone on this blog and their loved ones are safe and for all those affected by this tragedy.

Nice morning today (63) but pretty windy.  Wasn't able to run yesterday because my wife had some early medical test and then got back and was crazy with work.  I felt good today and no run yesterday.  Just ran by feel and seemed to pick it up as I went along.

54:12 (7:45 avg) 

Cool and super windy out this morning. Didn't feel like fighting the wind so just ran on the TM. It was a short day anyway and just took it easy.  Watched all of the news about the Boston Marathon.  Still can't believe it.  

39:51 (7:58 avg) 

It was a nice day today.  Temp around mid 50's but pretty windy.  I was hoping to get out yesterday for a long run but the girls had a choir competition and we didn't get back home until late in the evening.  I was glad to have some extra time today to get it in.  I felt pretty good the whole way but could definitely feel that I haven't done any long runs toward the end.  This is the fartherest I have ran this year and for a long time.  Really happy to be getting back to more of a normal running routine.

1:27:57 (8:00 avg) 

Honolulu, HI:  Just did a short shakeout run after a long flight.  I was stiff from yesterday and the flight.  Kept it short so I could fit the sack.  I was tried after not sleeping much last couple of nights. Ran down the canal and there were a lot of rowers out which was nice.

Honolulu, HI:  Out early this morning on a nice day.  Ran up around Diamond Head.  I was still feeling pretty tired this morning so just took it easy.  I need to get some faster runs in but didn't have it in the legs today.  Maybe tomorrow.  

58:18 (8:19 avg) 

Honolulu, HI:  It was misty raining this morning and rained hard the last mile.  Felt tired this morning so just ran 5 easy.  Ran down by the canal and cut back to the beach.  

43:01 (8:35) 

Honolulu, HI:  Beautiful morning today with temp around 70.  Felt better this morning.  Ran up around Diamond Head and back.  Their was a beautiful full moon that was reflecting off of the ocean that was really cool.  I ran easy the whole way.  Good to get some work on the long hills and felt stronger toward the end.  Feel like I am starting to get back to normal running.

66:06 (8:16 avg) 

Nice morning.  Temp 50 and light wind.  Didn't get to run yesterday as I traveled back from HI and was beat by the time I got home.  Was a little tired getting going this morning but once I got going felt better.  Ran the first half easy then picked it up some coming back.  Glad to get in a longer run.

1:28:02 (8:10 avg) 

Nice day today with some light rain.  I felt good today.  Started off easy and picked up the pace as I went along.  Ended up running the last couple of miles around MP.  It was good to get the legs moving at a faster pace. I need to start working more speed into my runs.

38:33 (7:42 avg) 

Nice day today. Temp around 60 and light wind.  I felt ok today but was a little sluggish.  Just getting in the miles.

63:53 (7:59 avg) 

Beautiful morning today with temp in low 50's and light wind.  I planned to do 3 mile tempo today.  This is the first one I have done in awhile so trying to get started on some real training.  I didn't feel great this morning.  I was sluggish and the legs felt dead starting out.  I ran 2 miles to warm up but still didn't feel much zip in the legs when I started the tempo.  The first mile was a struggle just trying to get going.  Started picking up some on the second mile and felt better as I went along.  Stayed around the same pace for the 3rd mile.  Not too bad for the first tempo in awhile on tired legs.  Feels good to get some speed back into my running.  Interested to see how quickly I can get back to a respectable pace.  Tempo miles were: 7:09, 6:53, 6:52 

45:43 (7:37 avg) 

Another great morning.  Temp in low 50's no wind.  I was still a little sluggish this morning. Had a hard time getting going.  Felt a little better later in the run but still dragging some.  I assume it is my body trying to get used to the higher mileage.  Getting close to normal mileage so feels good.

65:56 (8:15 avg) 

Nice morning today.  Temp around 60 with some light wind.  I am running a half marathon tomorrow so just did an easy run today.  I don't have high expectations for the half.  I don't have much of a endurance base built up and have not done any speedwork so just going to have fun doing it.  Hopefully, it will get the competitive feelings going again and movitate my to pick it up some more.

32:33 (8:08 avg) 

Pretty nice day for the race.  Temp was around 60 it was cloudy but pretty windy.  I didn't have the best preparation for this race so not very high expectations going into the race.  Was out late last night and then had a hard time going to sleep but was glad to get out and race again.  Since I haven't ran a race in awhile I didn't have a qualification time so I ended up back in corral F.  It was very tough at the start because I was having to go back and forth to get around people.  I probably did this for the first 4 miles.  After that the spacing got a little better and I was able to pick up the pace.  I felt good most of the way and picked up the pace as I went along.  The time was not very good but based on my lack of training it is something to build on.  It does get me excited to start pushing harder and increase my training to get back to where I was before.  Here are the splits from the Garmin.  They don't line up with the mile markers (especially since I had to move around so much passing people) but give a good overview of my race progression.

1st - 7:40

2nd - 7:46

3rd - 7:40

4th - 7:21

5th - 7:27

6th - 7:17

7th - 7:19

8th - 7:06

9th - 7:06

10th - 7:00

11th - 7:02

12th - 7:03

13th - 7:02

Nice day today but pretty windy.  Was raining but managed to get my run in between the rain.  I felt a little sore today from the race on Sat but not bad.  Other than that felt good and just ran easy to work the soreness out of the legs.  Excited to get going again and build off of this race.

48:19 (8:03 avg) 

Nice morning.  Temp in high 50's with light wind.  I was tired this morning and had trouble getting going.  Just took it easy for the first couple of miles and then seemed to get in a groove.  Glad to get in the miles and hope some zip comes back in my legs.

65:56 (8:15 avg) 

Beautiful morning.  Temp 56 with light wind.  I was still dragging some this morning.  Just took it easy the first couple of miles and then started to feel better.  Did 4 x 100 m strides toward the end just to shake out the legs.

48:13 (8:02 avg) 

Another great morning for running.  Temp 58 and no wind.  Today I planned on doing a 4 mile tempo at around 6:50 pace.  Still felt a little tired this morning so took it easy on the 2 mile warm.  At the start of the tempo had to push it to get going.  After a 1/2 or so started to get into the groove.  Felt better on the 2nd and 3rd miles then started to feel some effort on the 4th. Overall a good run and starting to feel some fitness coming back. Had some tightness in my calf so have to keep an eye on that.  Same area as last injury.  Here are the miles splits for the tempo: 7:00, 6:48, 6:50, 6:44.

52:27 (7:29 avg) 

Rainy morning but I was able to squeeze in my run before it started again.  Felt better today.  Just ran easy but legs seemed to feel more alive.  Still some tightness in my calf so keeping a close eye on it and icing, etc.

66:05 (8:16 avg) 

It was a little cooler this morning (48) and windy so felt cold.  I felt good today but just took it easy.  Had to hold back the first part and then got into a good pace.  Nice to be getting the weekly mileage back to a respectable level.  Hopefully build up to the 50's in the next few weeks.  

1:34:29 (7:53 avg) 

Much colder this morning and pretty windy.  I have been enjoying the nice mild mornings so today was not nearly as much fun.  I did feel good.  The only issue was that my calf continues to tighten up on me on need to figure something out with it.  It does not cause any pain just makes me concerned.  Hopefully I can just run through it and it will get better.

62:41 (7:50 avg) 

Nice morning.  Temp around 55 but windy.  Felt a little sluggish getting going this morning.  Plan was for 4 mile tempo around 6:50 pace.  Ran same workout last week so hoping this time I can build on that.  The first mile of the tempo I felt tired and had to push to get going.  This always seems to be the case for me.  After that settled into a nice pace and the rest of the way was pretty smooth.  Started to feel some effort the last 1/2 mile so seem to be improving.  Here are the splits: 6:53, 6:47, 6:44, 6:42.

51:43 (7:23 avg) 

Just an easy run.  Going to take it easy next few days before half on Sat.  

55:17 (7:54 avg) 

The mornings are starting to get warmer.  It was mid 60's and no wind.  Felt kind of sluggish this morning which is suprising considering the day off yesterday.  Have the Half tomorrow and don't have very high expectations. It would be nice to improve on my race from two weeks ago but the course is hilly and weather will be much warmer so not sure what to shoot for pace wise.  Just enjoying being back out there at this point.

31:14 (7:49 avg) 

Geist Half Marathon just two weeks after running the Indy 500 Half.  I am using these to kind of kick start me to get back in shape.  I didn't have really high expectations going into this race but wanted to push it harder to see how the body responded.  It was a decent day.  Temp around 68 but overcast and hardly no wind.  This is a smaller race so was able to get real close to the front and got off to a good start.  Tried to settle into a pace that was just over 7:00 and see how it went.  Was able to stay pretty steady the whole way.  The only problem was the 12th mile.  I was starting to feel the effort and there were a bunch of rolling hills in this area and kind of knocked me out of my pace.  I was glad to bounce back and finish strong.  Overall very happy with the race.  Can definitely feel myself starting to get back in shape.  Kind of upset that I let my fitness slip so far but excited about trying to get back to where I was.  I was especially pleased that I was able to knock off 4 minutes from my half two weeks ago.  This was a much harder course and the weather was not as good.  I don't get a lot of practice on the hills but felt I handled the rollers pretty well.  Here are the splits off the Garmin.  They are a little off from the course splits naturally.

1st - 7:12

2nd - 6:57

3rd - 6:59

4th - 7:07

5th - 7:17

6th - 7:02

7th - 6:53

8th - 7:05

9th - 7:07

10th - 7:02

11th - 7:02

12th - 7:17

13th - 6:54

It was warm and humid this morning.  Felt pretty good coming off of the half on Sat.  Just a little bit of soreness in the legs.  Just did an easy shake out run to get the legs moving again.  I am planning kind of an easy week this week.  I have been pushing it hard the last few weeks trying to get back in shape so going to take it easy this week then kick back in next week.  Trying to be smart with my training and keep the injuries away.

34:22 (8:36 avg) 

Philadelphia, PA:  Nice morning with temp around mid 60's and cloudy.  Just another easy run.  That is pretty much the plan for the week.  Just some easy recover runs and then will go from there.  Ran down along the Schuylkill river.

48:32 (8:05 avg) 

Philadelphia, PA: Warm (69) and humid this morning.  Just another easy run today.  Felt better today and energy seems to be coming back.  Enjoyed running down by the river.  There were a lot of people out this morning which is cool to see so many other runners.

57:32 (8:13 avg) 

Philadelphia, PA: Warm (73) and humid again this morning.  Had some early meetings so just did 5 miles today.  Planned on this being an easy week so not to worried about the mileage.

41:25 (8:17 avg) 

Very cool this morning (46) but felt good after the humid days recently.  Felt good this morning but just took it easy.  The easy days and lower mileage seems to be helping with the recovery.  Look forward to getting back in training mode next week.

39:51 (7:59 avg) 

Worked outside in the yard all day so was pretty tired but glad I got out and ran a few miles.  After I got out I ended up feeling pretty good.  Turned out to be a decent week even though I planned a down week.

63:26 (7:56 avg) 

Nice morning.  Temp in high 50's but pretty windy.  I was really tired getting going this morning.  Maybe all of the yard work recently is catching up with me.  Started feeling better after a few miles but just felt like I was dragging the whole way.  Glad to get in a few extra miles though.

1:20:12 (8:01 avg) 

Nice morning (60) with light wind.  I went to the track this morning for the first time in a really long time.  The plan was 8 x 400 at around 90 and then 4 x 200 at whatever felt hard but under control.  

I did a 2 mile warmup and then ran the 400s with 200 jog in between.  I felt good on the first 5.  The next three I was starting to feel the effort on the last 100 of each one.  Seemed to be about right effort.  Not so hard that I had to slow but enough to feel like I was getting something out of it.  I ran the 400s in: 91, 90, 90, 90, 91, 90, 89, 91.

Did a 1/2 mile jog and then ran the 200s with 200 jog in between.  Just want to work on neuromuscular strength so didn't really have a pace in mind just wanted to run them hard but try to stay in control. Ran them in: 40, 41, 40, 41.

Ran a 1 1/2 cool down.  Felt like it was a good start to getting back to doing some workouts.  Still have a long way to go to get back to racing shape.  Want to work on 5k and 10k speed then back to the longer stuff. 

Got out a little late this morning and it was warm (68) with little wind.  The legs felt tired today. Probably from workout yesterday.  Just a real easy recovery run.  

58:50 (8:24 avg) 

Had an early morning call so got out later this morning and it was warm (75) and windy.  Felt better today but still a little tired.  Just took it easy and tired not to push too much.  

63:14 (7:55 avg) 

It was rainy and 73 this morning.  Just light rain so not too bad.  Felt tired this morning but still planned to follow through on the tempo run today.  I was shooting for 4 miles at 6:45 pace.  After a two mile warmup I got going on the tempo and knew from the start in would be a struggle.  Just didn't seem to have any energy in the legs.  The first couple of miles weren't too bad but on the third mile I was working pretty hard.  Much harder than what tempo pace should feel like so I cut it short and just did 3 mile tempo.  Still felt pretty good about the workout.  I was on pace and at least got in 3 miles.  Here are the splits: 6:46, 6:41, 6:44.

53:33 (7:39 avg) 

I missed the last 3 days running. My oldest daughter graduated from High School (hard to believe) and we had a lot of family in as well as many activities.  It was a great time and very proud of her.

Today was a beautiful day.  Temp around 60 and sunny with some wind.  I felt good (probably from the rest) but just ran easy to get back in the flow.  

63:11 (7:54 avg) 

Beautiful morning.  Temp in low 60's and light wind.  Went to the track today.  Plan for today was 12 x 400 at 90 then 4 x 200.

Ran a 1 1/2 warm up then ran the 400's with 200 m jog between.  Felt pretty good on these.  Was starting to feel it in my legs around the 10th one but didn't have to push too hard.  Ran the 200's fast but tried to stay controlled.  Felt like it was a good workout and starting to make some progress.  Here are the splits:

400's: 90, 89, 89, 90, 89, 90, 89, 90, 89, 90, 89, 89

200's: 38, 39, 39, 39

Nice morning today.  Temp around 60 and no wind. Felt a little sluggish this morning.  Probably from the workout yesterday.  Started feeling better as I went along.  Just an easy recovery run. 

65:30 (8:11 avg) 

Nice morning.  Temp around 60 and light wind. Still felt tired today and the legs didn't have any zip in them.  I still wanted to get something out of the workout so did 4 miles at MP (around 7:10).  It was a little struggle because I was tired but was a good simulation for how you feel at the end of a race.

 52:47 (7:33 avg) 

Got out a little later this morning.  It was still nice around 60 and cloudy.  Felt pretty good today and just crusied along.  Nice to get in a longer run.  Ended up being a decent week and now need to build on it.

1:36:17 (8:02 avg) 

A little warmer (67) and humid this morning.  Ran down to the park and ran on the trail.  Felt good this morning.  Had to hold back some to keep it easy.  Hoping to build this into a good week.

62:30 (7:49 avg) 

Getting warmer each day.  It was 68 and humid this morning with some wind.  What a difference a day makes.  Felt great yesterday but was dragging this morning.  Plan for today was 4 mile tempo at 6:45 pace.  Would have liked to have felt better but decided to stick to the plan.  Did a 2 mile warmup and then jumped into the tempo.  The first mile wasn't bad.  Felt ok on the second but had to start pushing some on the 3rd.  The 3rd and 4th miles were back into the wind so that didn't help.  Had to push it quite a bit on the 4th mile but glad I stuck with it.  

 Here are the splits: 6:41, 6:42, 6:44, 6:43

Good workout and glad to finish a 4 mile tempo.  

51:50 (7:25 avg) 

It was hot (78) and humid this morning with some light wind.  I was a little tired this morning and the heat didn't help things.  I just took it easy today on a recovery run. Supposed to have a weather front moving through today so looking forward to some cooler weather this weekend.

66:10 (8:16 avg) 

Had some strong storms this morning so ran during lunch.  Went to the track to do 6 x 800 with the goal at 3:05 and 400 jog recovery.  Did a 1 1/2 warmup then ran the 6 800s.  Here are the splits:

3:02, 3:03, 3:02, 3:04, 3:02, 3:05

Felt good on the first 3 but started feeling the effort on the 4th.  Had to push on the 5th one and was really feeling it on the 6th.  The pace is probably a little faster than I should be running these right now.  I would like to run these at 5k pace but this is faster than 5k for me right now.  However, it was good to finish them and gives me some confidence going forward. 

Nice morning today.  Much cooler (60) and less humid.  Felt pretty good today.  Legs were not tired from workout yesterday which is good.  Got a busy day today so short run.

48:51 (8:09 avg) 

I was busy all day Sat and then again yesterday with Father's day so missed a couple of days running.  It was good to be able to get back out today.  It was warm (70) and humid.  Felt good today but just ran easy.  Just getting back in the flow.

64:16 (8:02 avg) 

Honolulu, HI: Flew out today.  I was up early for the flight and didn't get in until around 5:00 so just got in a few miles to shake the legs out after the long flight.  I was pretty beat and just took it easy.

24:02 (8:01 avg) 

Honolulu, HI:  I was out early today and it was warm and humid but not much wind.  Today I wanted to do a 4 mile tempo at around 6:50 pace.  I was pretty tired from the trip so didn't want to push too hard.  I did a couple of miles for warmup and then ran the tempo.  It was hard to get going on the first mile.  The first two miles were into the wind so that didn't help.  I started feeling better about a 1 1/2 into it and picked it up from there.  Felt pretty good the rest of the way.  Ran the miles in 6:58, 6:56, 6:40, 6:41.  Was glad to be able to pick it up the last couple of miles and turned into a pretty good workout.

61:10 (7:39 avg) 

Honolulu, HI: It was a nice morning today.  Ran up around Diamond Head then ran up and down the hills on the backside.  I got a cramp in my left calf around 7 miles.  I think I might have overdone it on the hills.  I slowed down and it got better.  Felt a lot better when I got back down on the flat.

1:30:50 (8:15 avg) 

Honolulu, HI: Warm and windy this morning.  My left calf was still a little sore so I ran down the canal and back around by the beach to stay off of the hills.  It felt better as I went and didn't cause me any problems.  Just a nice easy run.

65:38 (8:12 avg) 

Honolulu, HI;  Played an early round of golf with my customer and flying back this afternoon so didn't get in a run.

It was warm (72) and humid today. I was tired this morning after the trip back.  Still have some jet lag.  After a few miles felt better and turned out being a nice run.  

64:02 (8:00 avg) 

Huntsville, AL: Warm (72) and very humid.  Today I planned to do 4 x 1200 at around 6:10 pace.  I was still a little tired from the last trip but started off with a 2 mile warm up.  I did the 4 x 1200 with 400 job in between.  I did these on the road so the first one I was off on my pace but felt pretty good.  Picked it up on the second one and felt good.  Started to feel the effort on the 3rd and had to push it.  The last one I was really feeling it.  Felt like stopping to pushed through to get it in.  The pace slowed but was glad to get them done.  Here are the splits (4:44, 4:34, 4:32, 4:39).

Huntsville, AL: Warm and humid again this morning.  Had some early meetings so did a short run today.  Felt good today after yesterday's workout.

48:31 (8:05 avg) 

Huntsville, AL: Was cloudy and just finished raining so a little cooler today.  Just nice easy run.  Felt good today.

57:26 (8:12 avg) 

Have a crazy busy day today so just got in a quick run.  Glad to get in a few miles.  I am trying to make sure that I at least get some running in 6 days a week.  Felt good today even though it is was hot and humid.

39:45 (7:57 avg) 

I didn't plan on running this but saw it advertised yesterday and thought I would make a decision when I woke up today.  It was a nice morning and the family was sleeping in so decided to give it a go.  I was in a wedding last night so was on my feet alot plus didn't get to sleep until late so thought of this more like a workout.  It was a really small race (maybe 50 runners).  There some some young HS runners who went out hard and a few others that followed them.  I was in about 10th place the first mile but then started to pick off people as they slowed.  First mile was 6:20.  Started felling better the 2nd mile and moved up into 4th where I stayed the rest of the way.  2nd mile was 6:15.  Was feeling the effort on the 3rd mile and as we were coming back one of the volunteer's sent us the wrong way so ended up making the course about a 1/4 mile short.  Held my pace pretty good to the finish.  The 3rd mile avg pace was 6:18.  So avg for the distance ran was 6:17.  I figure I could have easily avg 6:19 for the 5k so that would have been a 19:37.  I was hoping to break 20 so was disappointed that I didn't get to run the whole distance to see.  Still it was a good workout and gives me something to gauge my fitness off of.  Would like to do a couple more 5k this summer just to see how my fitness is progressing and work on my speed.  Would like to get down under 19:00 by the fall.

It was cooler this morning (65) and less humid so felt pretty good.  Just a nice easy run this morning.  I felt good and ran down to the park and back.

64:11 (8:02 avg) 

Nice morning.  Cool and cloudy with a light wind.  Today went to the track and planned to do 8 x 800 in under 3:05.  Did a warmup then ran the 800's.  The first one I felt kind of sluggish but the next few felt good as I started to get warmed up. Felt good on most of them but had to start pushing on the last two. The last one I could really feel it which is good.  I am not sure I could have ran another one and stayed on pace.  It was a good workout and gives me some confidence that I am starting to get my fitness back.  Looking forward to planning some upcoming races. Here are the splits:

3:03, 3:02, 3:01, 3:00, 3:02, 3:02, 3:01, 3:01 

Another nice morning. Temp around 67 and no wind.  Was tired this morning.  Could feel the workout from yesterday in my legs.  Just a easy recovery run today. Hope to have some zip back tomorrow.

65:17 (8:10 avg) 

Yesterday was my daughter's Birthday and got caught up in family activities so didn't get a run in.  Today was a nice morning about 68 and light wind.  Felt kind of tired getting going.  I wanted to do something significant today so decided on a progression run.  Ran the last 4 miles in 7:30, 7:15, 7:04, 6:46.  Ended up being a pretty good run.  Not a lot of zip in the legs but at least got some faster running in.

61:31 (7:42 avg) 

Took my daughter to Chicago for her missions trip so had a little time to run at the hotel. I was able to get in 5 miles while they were getting ready.  Felt good but just ran easy.  Tough day emotionally but very proud of her.

Starting to get warm and humid again plus I got out later than normal so felt pretty sticky.  I was dragging a little today.  Not sure why but just felt like a lot of effort to run this easy.  Maybe just the change in temp or could be from all the running around that I have been doing plus lack of sleep.

64:25 (8:05 avg) 

Warm and humid this morning.  I was dragging this morning and didn't feel like I had much energy.  My legs just felt heavy.  I planned a 4 mile tempo for today but didn't feel very good going into it.  I started the tempo after a warmup and didn't feel good from the start.  Pushed the 1st mile in 6:45 but there was no way I was going to hold that for 3 more miles.  Decided to cut it short and see how the rest of the week goes.

65:04 (8:08 avg) 

Hot (78) and very humid this morning.  For the third day in a row I felt really tired.  Just no energy and heavy legs.  I decided to just do a super easy recovery run and see how I feel tomorrow.  It was a struggle the whole way and the heat was really bothering me.  When I got back I felt kind of sick from the heat.  I have been fortunate to not have to run much in the heat this summer but because of this my body is definitely not adjusted.

60:36 (8:41 avg) 

Much cooler this morning (65) but windy.  The recovery run yesterday seemed to help restore some energy to the legs plus the better weather helped.  I felt pretty good.  

Went to the track today and ran 6 x 1k with 400 recovery then did 4 x 200 with 200 recovery.  Goal for the 1k was 3:50, goal for 200s was to run hard but under control.  After a warmup I started the first 1k.  Felt good but had a hard time getting the legs moving.  The next few repeats felt good and pace was good.  Started to feel some heaviness in my legs on the 4th one and the 5th was really feeling it.  The last one I couldn't hold the pace that I had on the other ones.  I probably ran the middle repeats a little fast. All of these were about 6:00 pace which I was really please with. I would like to be able to keep these consistent and not lose the pace at the end.  I would really like to be able to finish faster than I started.  The 200s were good but really had heavy legs toward the end of each one.  Overall I was really happy with this workout especially after the week that I have had so far.  Here are the splits:

 1k: 3:47, 3:44, 3:45, 3:46, 3:47, 3:53

200s: 37.4, 37.8, 37.4, 37.1

Another great morning with temp around 60 and lower humidity.  Felt pretty good today after yesterday's work out.  I was stiff and tight starting out so was pretty slow but got going better after a few miles.  Ended up feeling good.

65:31 (8:11 avg) 

Another great morning with temp in low 60's and low humidity.  Felt really good today.  Running seemed easy but I still didn't push it.  This has been a good week for me.  I think the highest mileage week of the year.  Just want to keep building slowly and working on my speed.

1:20:23 (8:02 avg) 

This morning we were able to Skype with our daughter in the Philipines (no way I was missing that) then had meetings so had to run later in the day.  By the time I was free it was 90 and high humidity so stayed inside on the TM.  Felt really good today.  Never know how to take it when it is on the TM.  So hopefully tomorrow I will get a better chance to see where I am at.  Hope the weather cools down.

62:36 (7:50 avg) 

Warm (78) and humid this morning.  Luckily there was some cloud cover so that helped.  Just an easy run today.  Actually felt pretty good.  Did 6 x strides toward the end.

64:34 (8:04 avg) 

Talked with Ashtin again this morning so was out later than normal.  It was hot (82) and humid.  Planned a tempo today but went to the track so I could have easier access to fluids.  Plan was for a 4 mile tempo at 6:40 pace.  Warmed up and then started the tempo.  Felt pretty good getting going.  It always seems like the first mile is tough.  Second mile I felt smooth and controlled but was wondering if I would be able to hold the pace because the heat was getting to me.  Third mile I really started feeling it and the last 1/2 of this mile I was starting to push hard.  I stopped after this because I felt like it would almost be like race pace to finish the last mile.  The heat was really getting to me and not really the best conditions for a tempo.  Just don't seem to be able to do well in the heat.  I was happy with the workout.  I hit the pace I was looking for and will give me something to build on.  I hope next week I can repeat in better conditions.

Here are the splits: 6:41, 6:36. 6:38 

 PM:  Still really hot outside so got in a few extra miles on the TM. First double I have ran in awhile.  Since it is so hot outside thought I would break up my runs into two shorter ones so I won't have to be out so long.  

40:08 (8:02 avg) 

It was hot (75) and humid again this morning.  I felt pretty sluggish this morning.  Probably from the workout and second run yesterday.  Definitely not used to that.  I did feel a little better as I went along.  I had an early meeting today so cut the run short and may try a second run again today if I have time.

49:23 (8:14 avg) 

Drove to NY yesterday so no run.  Ran this morning on the hotel TM.  Was in the city so didn't have a good route planned out.  Felt good but just ran easy.

Philadelphia, PA: Warm (79) and humid this morning.  Just ran easy but felt pretty good.  Kind of tired from all of the travel but glad to get outside and get a few miles in.  Trying to get back into a normal routine but the travel is making it difficult to get any workouts in.

Philadelphia, PA: It was warm (77) and humid this morning.  Felt good and just took it easy. Was soaked with sweat when I finished.  Looking forward to a break in the humidity.

64:02 (8:00 avg) 

Philadelphia, PA: Warm (72) and humid again this morning.  Wanted to run a 4 mile tempo this morning.  Ran a couple of miles warm up then started.  From the start I didn't have it today.  My legs just felt like lead and couldn't get going.  Decided to bring the pace down some and at least get some faster running in.  Managed 3 miles in 6:53, 6:53, 6:54.  Not bad but not where I want to be.  Just assume the heat and running around the last fews days has taken something out of me.

53:58 (7:43 avg) 

Philadelphia, PA:  Been working this week and have the family with me so doing site seeing with them so it has been hard to get my running in.  Got a few miles in before we went to dinner.  Felt good and ran easy.  It was a nice with temps in the 70's.

Back home from a lot of traveling around.  I had a great time with my family on a business trip but it didn't leave much time for running.  Also, picked up my oldest daughter at New York from here missions trip then drove home so missed running yesterday.  

Got back around 6:00 and it was absolutely beautiful day so got out for a run.  Felt really good (probably from the low mileage week).  After about 3 miles decided to do a progression run and see how it went.  I hated to waste a day when I felt this good.  Ran the last 4 miles in 7:15, 7:01, 6:45, 6:32.  Felt really good to push it some. Hopefully, I can get back to a normal schedule and get my mileage back to where it needs to be.

58:53 (7:21 avg) 

Another awesome day. It was around 70 and very windy.  Was able to get in an easy recovery run in the afternoon and felt good.

39:26 (7:53 avg) 

Honolulu, HI: Got in before the tropical storm hit but still raining pretty good so ran on the TM for a few miles just to shake off the effects of the long flight.  Took it real easy and felt pretty good.

42:12  

Honolulu, HI: The tropical storm fizzled out which is good so was able to get outside this morning.  Ran the loop around Diamond Head.  It was warm (79), very humid and very windy.  I felt a little sluggish this morning and just ran easy.  Ran 4 x 100 strides at the end.

1:15:36 (8:24 avg) 

Honolulu, HI:  Warm (78), humid and windy.  Planned a 4 mile tempo today so ran down by the beach and then up the canal to keep it flat so I could get more consistent splits.  Ran a 2 mile warmup and then ran the 4 mile tempo.  Felt pretty good most of the way.  Didn't feel like I was pushing too hard.  It was hard to check my pace on the Garmin since it was dark and misty rain but the splits turned out pretty good.  Ran 6:51, 6:49, 6:41, 6:41. The last mile was back into the wind so I was happy to keep the pace even.

53:05 (7:35 avg) 

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

65:49 (8:15 avg) 

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

1:20:09 (8:01 avg) 

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

47:25 (7:54 avg) 

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

63:36 (7:57 avg) 

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

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

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

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

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

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

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

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

66:11 (8:16 avg) 

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

40:26 (8:05 avg) 

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

32:30 (8:08 avg) 

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

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

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

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

63:11 (7:54 avg) 

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

64:07 (8:01 avg) 

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

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

66:18 (8:17 avg) 

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

1:33:16 (7:46 avg) 

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

57:02 (8:09 avg) 

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

40:36 (8:07 avg) 

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

1:52:05 (8:00 avg) 

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

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

1:21:59 (8:12 avg) 

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

1st - 6:47, 6:33

2nd - 6:39, 6:36 

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

40:13 (8:02 avg)

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

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

54:56 (7:51 avg)

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

1:15:11 (7:56 avg)

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

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

1:28:48 (8:04 avg)

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

56:40 (8:06 avg)

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

41:28 (8:17 avg)

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

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

64:59 (8:08 avg)

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

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

1:20:04 (8:01 avg)

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

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

400: 82, 84, 86, 81

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

59:16 (8:28 avg)

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

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

2:08:04 (8:00 avg)

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

1:18:57 (7:54 avg)

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

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

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

1:13:58 (8:13 avg)

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

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

59:26 (8:29 avg)

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

2:07:50 (7:59 avg)

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

1:28: 51 (8:05 avg)

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

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

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

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

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

66:06 (8:16 avg)

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

1st - 3:05

2nd - 3:02

3rd -2:59

4th - 3:05

5th - 3:06

6th - 3:03

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

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