The Next Step

Stayed up real late and slept in this morning.  Got in a few miles before New Year's activities with the family.

Nice day out today (38).  Nice easy run.  Felt good and glad to be outside.  Supposed to cool down next week so trying to get out as much as possible.

32:52 (8:13 avg)

Cold (8) and windy this morning so ran on the TM.  Felt good today.

Taking Ashtin back to school today so didn't have a lot of time but was able to get in a few miles.  Felt good with a little tightness in right hip.

Another cold (4) and windy morning so back on the TM.  Just an easy run.  Right hip felt much better and no issues.

Very cold (-7) and windy this morning.  Thankful to have the option of running on the TM on days like this.  Nice easy run.  Just trying to get back to everyday running then build from there.

Warmer today (14) but still windy and the roads were snowy so another day on the TM.  Felt good today and just ran easy.

Another cold (0) morning so off to the TM.  I had planned to run 6 today but my calf tied up around 4 miles and I had to stop before I hurt it more.  Hopefully a little ice and massage will work it out.

My calf has really been hurting over the last few days but decided to give it a try today.  I was able to get in a mile without too much pain but started tightening up so I didn't go further.

Tried running again today but same issue as yesterday.  I am going to have to take some time off to get this healed.

After taking a week off to let my calf heal I tried it again today and seemed to be much better.  It was a little tinder but it didn't tighten up like before.  I am going to continue to baby for a few more days and then hopefully I can get back to normal.

I was able to get in two consective days on the calf without any problems so hope that I can continue on as normal from here.  I will try to get back up the mileage more next week.  I think my problem has been a change in shoes.  I had great success in the past with the shoes I was using but changed a couple of years ago and I have been having problems ever since.  I am going back to more traditional shoes and see how that works.

Felt much better today.  No tightness or soreness in the calf.  Hopefully, I have put this one behind me.  

Cold and snowy this morning so ran on the TM.  Felt good today and no problems with the calf.  Going to continue to build up.

Cold and windy morning today so ran on the TM.  Felt pretty good today but just ran easy.  Glad to get a couple of consective days in.

Cold out so ran on TM.  Had a breaker blow on my TM so had to stop early. Otherwise it was a pretty good run.

It was cool (30) this morning but clear. Felt pretty good but got some tightness in my calf so cut the run short.  Didn't want to do any more damage.

Pretty nice day (39) with light wind.  Felt pretty good today just an easy run.

Beautiful day today (49) that made me look forward to spring.  Felt good and just ran easy.

34:20 (8:35 avg)

Haven't been keeping up with the blog for awhile so thought I would get back in the habit.  After some up and down running I am trying to be more consistent and build back up.  It was a nice morning today and just got in a few miles before church.  Felt pretty good and ran easy.

Got a break in the rain and only had a few sprinkles to deal with.  Felt pretty good and ran easy as I am trying to build my base back up. Feeling pretty slow right now.

53:44 (8:58 avg)

Starting to warm up (69) and a little more humid.  Felt good this morning and just ran easy.  Still working on building back up.  My goal now is to get back to running 6 days a week and then start building the miles from there.  Maybe next week will be my first full week running.

42:33 (8:31 avg)

Warm (70) and more humid today.  Felt a little sluggish today but pretty good.  Just nice and easy.  Have a little pain in the hip so need to keep an eye on that and stretch good to make sure it doesn't turn into a problem.

52:36 (8:46 avg)

I got out late this morning so it was warmer (76) and humid.  Just took it easy because of that and cut it a little short.  Summer has definitely kicked in.

44:44 (8:57 avg)

Heavy rain this morning so stayed inside and ran on the TM.  Felt pretty good but just ran easy. 

It was rainy again this morning but was able to get my run in without getting wet.  Felt pretty good today.  Just continuing to run easy and get back to a full week of running.

51:49 (8:38 avg)

Another rainy morning so ran on the TM.  Just another easy morning.  Did some core and body weight exercises after running.

Cloudy and warm (72) this morning but at least no rain.  Just another easy run.  Felt a little tired today.

42:36 (8:31 avg)

Another rainy morning.  I think it might be time to start building an ark.  Ran on the TM and just took it easy.  Pretty good week so far and the body seems to be holding out ok.  Need to get another run in tomorrow for my first full week of running in a long time.

Warm (72) and humid this morning but at least no rain.  Glad to get my first full week of running in.  It has probably been over a year since I ran 6 days in a row.  Mileage not up where I want but glad to get back to my normal schedule.  Now just need to build the miles up from here.  Had to leave early to go out of town so not a long run but got it in.

Warm (72) and humid this morning.  I was tired getting going today but felt better as I went along.  Did 4 x 100m strides after.

42:57 (8:36 avg)

Very warm (77) and humid this morning.  Luckily it was cloudy and windy so that made it feel a little better.  Felt pretty good this morning and glad to be able to build up the miles.

60:30 (8:34 avg)

Huntsville, AL:  Staying a new hotel and didn't map out a running route so just ran on hotel TM.  Nothing special just trying to get in the miles.

42:46 (8:33 avg)

Huntsville, AL: Warm (72) and humid this morning.  Felt pretty good as I went along.

42:31 (8:30 avg)

Huntsville, AL:  It was hotter today (77) and still humid.  I had some early meetings so cut run short.  Felt pretty good today.

34:06 (8:32 avg)

Great morning (65) but very windy. Felt good and glad to get another solid week in.

75:41 (8:25 avg)

Misty rain and cool (65).  It started raining hard so ran back to house and finished on the TM.  Half outside half inside.  Felt pretty good this morning.

Cool (66) this morning.  I was tired this morning so took it pretty easy.

42:34 (8:31 avg)

Beautiful morning (63).  Felt good today and picked up the pace as I went along.

59:46 (8:32 avg)

Another great morning (63) and calm.  I was a little slow getting going today but felt better as I went along.  Did 8 x 1 min pickups at around 6:45 to 7:00 pace with 1 min recovery.  Felt good to run a little faster.  Just trying to get back into some structured training.  

41:34 (8:19 avg)

Nice cool (62) morning.  I was dragging a little this morning.  Didn't feel bad but not really good either.  Just kind of made it through the run.

50:26 (8:24 avg)

A little warmer today (67) but a nice morning.  Felt tired this morning so just took it easy. Pretty good for me.

67:58 (8:30 avg)

Nice morning (65) today.  Took me a little while to get moving but felt better toward the end.  Picked up the last couple of miles to around 7:45.  Nice run.

49:19 (8:13 avg)

Warmer today (76) and humid.  Felt good today but just an easy run.  Definitely was feeling the warmer weather.  

59:19 (8:29 avg)

Cooler this morning (62) but light rain.  Felt pretty good starting out.  Easy run for 2.5 miles then did 9 x 1min with 1min recovery.  Most of the time I was between 6:30 and 6:45.  These felt good and recovery seemed pretty easy.  

48:26 (8:04 avg)

Cool this morning (62) with some misty rain.  Just an easy run today.  Felt good and just trying to continue to build back up the miles.

50:39 (8:27 avg)

Cool (65) with some light rain.  Easy run today then did 6 x 100 m strides at the end.  

50:13 (8:22 avg)

Beautiful morning (60), sunny and no wind. Can't ask for a better day to run in the summer.  Was kind of sluggish getting started but felt better after about 3 miles.  Glad to get a 10 miler in.  Build up is going good.  It has been over a year and a half since I ran 10 miles so thankful to get back here and stay healthy.

1:23:37 (8:22 avg)

It was warmer today (72) with some wind.  I am planning on running another marathon in Nov and it will be my first one in 5 years so thought I would try the Hansons Marathon Method training plan as something different.  So today it called from 12 x 400 with 400 recovery.  Goal was 1:40.  Went pretty well.  A little slow getting going but got into a groove toward the middle.  Was feeling the effort in my legs on the last couple so pace seemed to be about right.  Here are the splits:

1 - 101, 2 - 98, 3 - 98, 4 - 95, 5 - 99, 6 - 99, 7 - 97, 8- 97, 9 - 98, 10 - 97, 11 - 98, 12 - 96

Warmer today (73) and humidity is picking up.  Just an easy run today.  My legs were tired from yesterday but felt better as I went along.  My Garmin battery died in the run so just took it easy by feel.

Nice morning (67) with some light wind.  I had a little bit of a head cold last night so still didn't feel the best this morning.  Once I got going I felt better and turned into a good run.

49:40 (8:17 avg)

Topsail, NC:  I have had a nasty cold for the last few days.  Felt really bad and all congested so didn't run.  Traveled yesterday for vacation so today was the first day I have been able to get out.  It was hot (78) and humid and still didn't feel the best so kept it short and easy.

Topsail, NC: Another hot (80) and humid morning but I guess that is normal for this area.  Felt better today but still not back to 100%. Just took it easy.

43:48 (8:49 avg)

Topsail, NC: Another hot (80) and humid morning.  Just an easy run again today.  Don't feel like pushing it in this heat.  Definitely not used to this since we have had such a cool summer at home. Played golf yesterday so didn't run.

43:18 (8:39 avg)

Topsail, NC:  It was cooler today (74) with lower humidity.  Felt good today but just an easy run.  Just trying to maintain this week while on vacation.  

49:14 (8:13 avg)

Drove back from vacation this morning so ran a few miles on the TM when we got home (raining out).  Just good to get the legs moving after being in the car most of the day.

Warm (73) and humid this morning but at least it was cloudy with a breeze so didn't feel too bad.  Today I did 6 x 800 with 400 recovery.  The goal was to run them in 3:20.  I did a 1.5 mile warmup and then started.  The first one was tough getting going but then I felt good on the middle ones. The last two I was really starting to feel the effort but I didn't feel like I had to push to hard to hit the pace.  Cooled down with a mile.

1 - 3:17, 2 - 3:17, 3 - 3:15, 4 - 3:17, 5 - 3:14, 6 - 3:16

Warm (70) and humid.  Felt good this morning.  Just an easy recovery run.

43:19 (8:40 avg)

Warm (74) and humid this morning.  Today I planned on doing a 5 mile MP run with goal around 7:40 pace.  Did a 2 mile warmup and felt pretty sluggish.  Started the MP run and didn't feel the best.  It was pretty much a struggle the whole way.  Definitely didn't feel like MP but faster.  I managed 4 miles and called it.  Not sure if it is just my conditioning or the weather or both but might need to adjust my expectations on the marathon pace.

Splits: 7:37, 7:35, 7:38, 7:48

Philadelphia, PA:  Ran on the TM at the hotel.  Felt really tired this morning so only did 4 miles.  Hopefully cutting it short will put some spring back in the legs.  They just felt heavy this morning.

Philadelphia, PA:  Better morning today (72) and lower humidity.  What a difference a day makes.  I felt so much better today and it seemed so much easier.  Good choice cutting it short yesterday.

40:49 (8:10 avg)

Nice morning (64) and lower humidty with a nice breeze.  Felt good this morning but just an easy longer run.  Want to continue to build up the weekly mileage and add to these long runs.

1:22:56 (8:18 avg)

Pretty good morning (69) with more humidity and some wind.  Today's plan was to do 5 x 1000 with 400 recovery in 4:10 (6:40 pace).  Went to the track and did a 1.5 mile warmup then did the repeats and finished with a mile cooldown.  Most of them felt good.  The first one was tough getting going but after that they went good and felt like it was about the right pace.  Not too easy but not to hard either.  Here are the splits:

1 - 4:07, 2 - 4:06, 3 - 4:05, 4 - 4:06, 5 - 4:05

Nice morning (62) and sunny.  Just an easy recovery run after the workout yesterday.  My legs were a little tired but felt better as I went along. Good run.

50:31 (8:25 avg)

Had an early morning meeting so missed my run and just busy the rest of the day.

Raining today so ran on the TM.  Just an easy run.

42:50 (8:34 avg)

Beautiful morning (59).  Felt good this morning but just another easy run.

50:19 (8:23 avg)

Nice morning today (65) and sunny.  Building back up on the long runs so glad to get this one in.  Started off I felt tight and sluggish but felt good later.  Picked up the last four miles to between 7:45 and 8:00.

1:39:44 (8:19 avg)

Honolulu, HI:  Got in and it was hot (90) and humid so ran a few miles on the TM.  Felt good to do something after being in the plane all day.

Honolulu, HI:  Got out around 4am but it was still hot (79) and humid with no wind.  I took it super easy and was kind of tired from the trip.

45:15 (9:03 avg)

Honolulu, HI:  Out early again today. It was still warm but a good breeze so felt better.  I ran around 5 miles at MP just based on feel.  Most of the miles were between 7:45 and 8 so not very fast but not bad in the warm and humid weather.  Ran down the canel and around to the beach.  Nice run for me.

Honolulu, HI:  Warm (78) and humid again this morning but a good breeze.  I ran down the canal and up around Diamond Head.  Felt pretty good.  I got to the point at Diamond Head and the sun was about to come up.  It was beautiful day.  Also, funny thing happened while running down the canal.  I saw a mouse and it was between me and the water so it didn't have anywhere to go so it was running along beside me for about 30 yds.  I guess I can't out run a mouse.

61:12 (8:44 avg)

Slept in late because of the jet lag and was only able to get in 4 miles but glad to get out after traveling the last two days.

Warm (70) and a little humid.  Felt better today.  Ran a couple of miles warmup then ran 4.5 miles at MP (around 7:40).  Felt comfortable and didn't have to push. Glad to get in some faster miles.

Ran later in the day so ran inside on the TM since it was hot and humid outside.  Just an easy run.

Beautiful morning (59).  Felt good this morning but just an easy run.  I did pick up the pace the last few miles since I was feeling good.  

50:05 (8:21 avg)

Awesome morning (55) and sunny.  I ran longer today since we are taking our daughter to college tomorrow and will have a hard time squeezing a run in.  I felt pretty good for the most part but was feeling tired the last couple of miles.  Kept the pace good but the effort was definitely increasing.

1:40:25 (8:22 avg)

Ran later in the day so ran inside on the TM.  Just an easy run.

It was a beautiful morning (56).  Ran easy but picked it up a little over the last couple of miles. Felt good today.

58:14 (8:19 avg)

Nice morning.  I had an early meeting so had to cut the run short.  Glad to at least get out for a few miles.

33:33 (8:23 avg)

Great morning (55) and calm.  Today I wanted to do 6 miles at MP which I was planning around 7:45.  Started off with 2 mile warmup then picked up to MP.  I felt tired and sluggish getting started but after a couple of miles started feeling better and the MP felt comfortable.  I still don't know what I am capable of for the marathon since I am building back up but today was an encouragement.

MP Splits: 7:43, 7:37, 7:34, 7:31, 7:36, 7:27

Nice morning (59).  Felt really good this morning and the run felt real easy.  Maybe the body is starting to get back into shape.

57:17 (8:11 avg)

Played golf early in the morning.  Came back and ran on the TM since it was hot outside. Just an easy run.  Glad to get in a few miles but really need to get some long runs in.

Raleigh, NC:  After 18 years at the same company, I started a new job today at a new company.  I traveled down early for orientation and was able to get a few miles in during the lunch break.

Warmer (72) and humid this morning.  Felt pretty good after not running yesterday.  I was still in the orientation class and then traveled back late last night.  Good to be able to get back out this morning.

Missed yesterday because I left real early for a customer meeting and got back late last night.  Felt good today and ran 5 x 800 m with 400 recovery.  Ran these on the road so was just watching the Garmin as I went.  Tried to keep them around 6:40 pace.  They felt good but was feeling the effort on the last one.

55:20 (7:54 avg)

Got out real early this morning to beat the heat.  It was not too bad (68) but humid.  I felt pretty good on the run.  I started out easy (around 8:40) then picked it up as I went along and finished the last 6 miles around 8:00.  Good run and glad to get in a longer run. I am starting to feel the pressure that I need to get more mileage in to be ready for the marathon in Nov.

1:56:04 (8:17 avg)

Played golf early this morning then did some things with the family.  Had some time later in the day but it was really hot so stayed inside on the TM.  Just an easy run and felt pretty good.

41: 34 (8:19 avg)

It was hot (74) and humid this morning.  Looking forward to those cool fall mornings.  I felt pretty good today and just did an easy run.  My Garmin was acting funny so didn't get a time.

Raining today so ran on the TM.  I did around 4 miles at tempo pace (7:00) and felt pretty good. I did the first couple a little over 7:00 pace and the last couple a little under 7:00.  Pretty good run for the TM.

Nice morning (65).  Just an easy recovery run today.  Nothing special but felt pretty good.

50:19 (8:23 avg)

Really nice this morning (60).  Just an easy run.  Felt good but had some pain in my right hip toward the last part of the run.  Hopefully just some tight muscles and nothing more.  Will do some extra stretching, etc.  Also, my Garmin is messing up and can't seem to get it to track my runs which is frustrating.

Had to go out of town for a family reunion so didn't have much time. Just ran a couple of miles to loosen up and stretch out the hip. Still tight and a little pain.

Beautiful morning (50) with some light wind.  Was a little concerned about the pain/tightness in my hip but it didn't bother me today so that was good.  I started off pretty easy for the first 6 miles and then picked up the pace some.  Ran the last 8 miles around 8:00 or slighty below.  Was feeling tired in my legs the last few miles but a good run.  Definitely encouraged me that I might be able to complete this marathon.

2:10:52 (8:11 avg)

Another great morning (52). Just an easy recovery run after the long run yesterday.  I have some pain if the hip and I'm starting to wonder if it is these shoes because it seems worse when I run in them.  I will drop them now and see if that helps.  Need to keep the stretching and strengthing up.

42:20 (8:28 avg)

Beautiful morning (52).  I skipped yesterday to rest the hip and it was just a busy day.  Started off easy today then plan was to run around 6 miles at MP.  My Garmin is broke so wasn't able to get very good splits but I most of the miles were in the 7:30 range.  I picked it up even more the last few to around 7:00.  These were more like tempo pace.  Overall good run and feel like the training is coming around if I can keep this hip problem under control.  It hurt some the last couple of miles but not bad.  

70:02 (7:47 avg)

Great morning (52).  I felt good for the first 4 miles but then had some pain in the hip the last 4 miles.  Nothing that required me to stop but very noticeable.  I am going hiking with some friends the next few days so will have some time off.  Hope that helps.

Spent the last few days hiking in the Smokies so no running but at least I got in some work on all the hills.  

It was a beautiful morning (50) and calm.  Felt pretty good but a little sore from the hiking.  Used some muscles that I don't normally use going up and down the hills. Glad to get back out today but just kept it easy.

50:00 (8:20 avg)

I was up late last night and slept in this morning so ended up running later in the day.  It was warm (78) so I missed running in the cool mornings.  I felt good but didn't have time for more than 5 miles.  Still some pain and tightness in the hip.

Evansville, IN:  I had early meetings so had to get out early and didn't want to run in the dark in a new area so ran on the TM.  Felt good with just a little pain in the hip.

Nice morning (54).  Today planned to do a progression run.  Warmed up a couple of miles then ran a couple of miles around 7:35 then picked it up and ran the next 4 between 7:10 and 7:20.  Nice run for me and felt pretty comfortable the whole way.

69:05 (7:40 avg)

Ran later this morning so it was warmer (68) but still nice.  Still having some pain in the hip.  I am trying to stretch and strengthen it to make it through this marathon.  Hopefully I can keep it in check to finish my training.  Planning long run tomorrow so kept it shorter today.

49:25 (8:14 avg)

Light rain and around 60 to start.  Ran to the park and did loops to run on the gravel for a softer surface.  My hip started to hurt around 6 but then went away and didn't bother me any more the rest of the way so that was good.  Felt ok not great and was starting to tire the last couple of miles.  Glad to get this in and hope to get in a couple more long runs before the race.

2:33:30 (8:32 avg)

Did a quick few miles at lunch time today on the TM.  Just glad to be able to get in a few miles.  Legs felt pretty good after the long run this weekend.

It was warmer (68) this morning but still nice.  Felt pretty good this morning on a nice easy run.

66:34 (8:19 avg)

Cool (52) and windy this morning.  Just an easy run.  The hip felt good most of the way with only a little pain a couple of times.

50:33 (8:25 avg)

Cool (52) and windy this morning.  I missed yesterday because of an early meeting then didn't feel good the rest of the day.  Felt better this morning but kept it short because of long run tomorrow and rest the hip.  Just trying to hold everything together and complete this marathon.

41: 54 (8:19 avg)

Cool (48) and very windy morning.  Today planned on cutting back the long run and doing a long MP run.  Started out with 4 miles easy then ran 10 miles at MP.  Felt good and was probably a little faster then MP for me at this point.  I ended up averaging 7:35 for the 10 miles.  Not the best weather to run in but turned out to be a good run.

1:48:22 (7:44 avg)

Nice morning (54) with some wind.  Just an easy shake out run to start the week.  Felt pretty good with just a little pain in the hip.

48:56 (8:10 avg)

Nice morning (56).  Just an easy run.  Still had some pain in the hip but it seems to be staying managable.  Will continue strengthening and stretching.

57:52 (8:16 avg)

Foggy (58) this morning so stayed in the neighborhood. Today planned to do 4 miles at tempo pace.  Target for us around 7:00 pace.  I did a 2 mile warmup then did the tempo.  Took me a little while to get going but after that felt pretty good.  The last mile I was feeling more effort but still under control.  Here are the splits: 7:17, 7:05, 7:00, 6:50.  Glad to be able to pick it up a little each mile.

53:47 (7:41 avg)

Nice morning (58).  Just an easy run today after the tempo yesterday.  Would have liked to run more but had to get back for a meeting.

49:46 (8:18 avg)

Got out a little later today so it was warmer (63) and I had to cut the run short.  Glad to get in a few miles today and felt pretty good.

40:26 (8:05 avg)

Nice morning (50) and sunny.  My first 20 miler in a long time.  Got off to a good start and felt good most of the way.  My legs were really feeling it the last 3 miles and especially the last mile.  I think I ran the middle miles a little fast.  Glad to get this in but I'm a little concerned about the marathon considering how I felt the last couple of miles.  Not sure I would have had 6 more miles in me.

2:47:01 (8:21 avg)

Nice morning (52) with some wind. Easy recovery run after the long run on Sat.  Had a little soreness in the legs but felt better as I went along.  

42:05 (8:25 avg)

Cool (52) and windy this morning.  Felt better today but just ran easy.  Turned out to be a nice run.

65:25 (8:11 avg)

Had an early morning meeting so ran after work.  It was warm (65) with some wind.  Felt good but didn't have a lot of time so only got in 5 miles.

40:55 (8:11 avg)

Had a busy work day yesterday so didn't get a run in.

Cool (48) with some wind.  Felt good this morning but just ran easy.

58:39 (8:22 avg)

Was in Cincinnati overnight with the family and got back in the afternoon.  Got out later but is was cool (52) and pretty windy.  Ran easy for a couple of miles then started picking it up.  Ran 4 miles at around tempo pace and picked it up as I went along.  Felt good but stomach was bothering me since I had eaten a pretty big lunch.  Good run.

Tempo miles: 7:21, 7:21, 7:10, 6:58

60:33 (7:34 avg)

Cool (37) with some wind this morning.  I was out later then normal so cut the run short.  Was a little tired because of less sleep.

41:41 (8:20 avg)

Cool (48) with some wind.  Felt good this morning but just an easy run.  Glad to get in a few more miles today.

66:00 (8:15 avg)

Cool (50) with some light wind.  Today planned to run a 4 mile tempo with goal around 7:15 pace.  Ran 3 mile warmup and felt pretty good.  The tempo was good and felt comfortable.  Maybe pushing a little too hard toward the end since the pace was a little faster than planned.  Starting to feel better picking up the pace but still a long way to go to get back to normal pace.  Here are the tempo splits: 7:09, 7:04, 7:06, 6:59

61:47 (7:43 avg)

Warmer (58) today.  Really nice morning.  A little tired today so took it real easy.

51:19 (8:33 avg)

Cool (50) but a nice morning for running.  Felt better today and after a easy first mile picked it up and felt real good.

48:50 (8:08 avg)

Warmer (66) this morning and windy.  Temp ended up in low 70's when I finished.  Would have liked one of the cool mornings we have had recently.  I felt pretty good throughout.  The first 7 or 8 miles felt like I was holding back and that was good because I was feeling it in my legs toward the finish.  I was able to keep my pace steady all the way to the end which is much better then my last long run.  I am not as ready as I would like to be for the marathon but considering my lack of training the past couple of years I feel good about it.  Now just taper down.

2:45:03 (8:15 avg)

Boston, MA:  In a training class this week so early morning and had to run late after gettting back from class. It was dark out and didn't know the area very well so ran on TM.  Legs were stiff and tired from the long run on Sat but felt better as I went along.

Boston, MA: It was mid 20's this morning and I didn't bring cold weather running clothes so just ran on the TM.  Easy run and could only get in 5 miles before training class.  Just an easy run.  I was tired today. Probably from long days and travel.

Boston, MA: Not having any luck on this trip getting outside.  It was pouring rain today so another day on the TM.  Just felt kind of tired and sluggish today.  I think the long days of training and work are catching up with me.

Cool (44) this morning but glad to get back outside.  Felt good this morning but just ran easy.

47:53 (8:19 avg)

Cool (45) and windy this morning.  Last longish run before the marathon next weekend.  Felt good the whole way and just ran easy.  Will just continue to cut back this week and pray for good weather next weekend.

1:30:02 (8:11 avg)

Cool (44) with some wind.  Today wanted to run a few faster miles. So after warmup picked it up as I went along.  Ran the tempo miles around 7:30.  Probably a little slow for tempo but felt good.  Last faster run before the marathon.

46:52 (7:48 avg)

Cool (45).  Just an easy run as I continue to taper.

32:39 (8:09 avg)

Lexington, KY:  Nice morning (58).  Just another easy run on taper week.  Feeling kind of sluggish which is normal.

33:48 (8:28 avg)

Warm (66).  Took yesterday off to rest/taper.  Just a short easy run this morning to loosen up and stretch afterward.  

Not sure what to expect for the marathon tomorrow.  I don't have a very good base built up so this is probably the least prepared I have been for a marathon.  Really nervious about what pace to try to run.  I'm thinking I will be conservative and try to make it without too much struggling.  So my goals for the race are

Main Goal: Finish and run under 3:40

Stretch Goal: Break 3:30 and BQ

Beautiful day for the race.  Low 40's at the start but warmed up and was sunny most of the way.  This went pretty much the way that I thought it would.  I started off easy and the running felt good but started having pain in my legs around 15 miles and it just went downhill from there.  I just didn't have enough base built up.  After cutting back the last few years on running this was a little too quick of a build up for me to run a decent marathon.  It was weird.  I felt good otherwise. Plenty of energy and no cardio problems just my legs were trashed.  The last 6 or 7 miles was just cramps and pain in various parts of the legs.  Just slowed down and was able to keep it somewhat manageable.  Glad to finish but disappointed that I was not really ready for it.  Need to get a more of a base built up before I try to tackle another marathon.  Went out in 1:46 and came back in 1:56.  For now I want to drop back and work on building a solid base and run some shorter faster races.  Then I will see if I want to tackle another marathon.  On a positive note, I ran for World Vision and raised money to provide clean water to people in Africa so that makes the day a success!

Took the last few days off after the marathon.  My legs have been pretty sore.  I have been walking some the last couple of days and today did a little run/walk.  Actually mostly walking.  Legs feeling better so might be able to run some tomorrow.  No rush in getting started again.  I want to make sure I am fully recovered.

Nice day (51) with some wind.  This is my first day of actual running.  Legs felt ok but still a little sore.  It was nice getting back out but going to continue to take it easy as I build back up.

17:03 (8:31 avg)

Just ran on the TM today as I continue to recover from the marathon.  I think all the soreness is out of my legs and I should be able to get back to a normal routine.  Just taking it easy on this recovery.  I have nothing coming up to worry about so just taking my time.

Great day (50) with some light wind.  Just another easy run today.  Felt pretty good and ready to get back into the routine.

33:03 (8:16 avg)

Cool (40) but nice to be outside.  Just an easy run and felt pretty good.

Cold and very windy out today so stayed inside and ran on the TM.

Cold (30) and windy this morning so I was a baby and stayed inside on the TM.  Just an easy run and felt pretty good.

Another cold (22) morning and I am not ready to start running in the cold so I stayed inside on the TM.  It was an easy run and felt good.  I am going to try to get back to normal running this week after giving myself a break after the marathon.

Nice day outside (45).  Just another easy run.

Missed the last couple of days spending Thanksgiving with the family.  It was raining all day today so just ran a few miles on the TM.

Cool (35) with some wind.  Felt pretty good today and good to be able to get outside.  Need to get back into a good routine.

Cold out so ran on TM.

Cold and rain so ran on the TM.

Nice day (45) and good to get outside.  Felt good today and ran at a good pace.

40:31 (8:06 avg)

Ran with some of the guys from church.  Trying to get them into running.  Worked out after running.

Cold and windy this morning so ran on the TM.  Easy run

Nice (45) this morning with some wind.  Just ran easy and felt good.

Unbelieveable weather  today (63).  Felt good and just had an easy run.

Raining this morning so ran inside on the TM.  Another easy day and felt pretty good.