Random Inspirational Quote

AM: Brown County State Park - trail running with the group.  moderate effort for the last half.  9.67 miles total in 1:32:33.

AM2: moderate out and back on bike similar to yesterday - harder effort on the way back.  8.18mi. in 23:46.

PM run home from work Seymour to Columbus - started this run at 2pm (exactly).  Every bit of 90 degrees the whole way.  struggled to stay cool after running out out water with 5 miles left.  Thanks to the nice fireman at the fire station that was still 3 miles from the house - the water fountain there was the best drought of wate I have ever experienced.  :)  No watch for this slog, but got in to the house as the clock switch ed over to 5:45.  I figure iwth the pee stop and the water stop, my moving average speed was about 8:15-8:30. 

Call it 19.85 miles - 2:45 total.  Definitely sweat out about 5 pounds.

AM: easy bike in to work.  about 70 degree average during the 4:45am-6:30am ride.  Stopped several times.  The new blinky safety lights were not working too well and the rear actually bouced off the mount once when I hit a hard bump.  The 4-5 mile section of SR 11 that I frequent on these run adn bike trips needs to have a debris cleaning crew come through.  The amount of road kill, tire fragments, and loose rock is ridiculous.  Shocked that I didn't blow a tire.  19.66 miles total - 1:19:22.  Safe to say that the bike ride is a little easier than the run of the route.

PM: easy 7 mi. around the neighborhood after all the crazy rain downpours.  75 degrees around 8 pm, with some still threatening looking skies.  ran pretty slow - about 9 min. pace, and felt pretty sore most of the way.

PM: run to Republic and back down SR 11 home.  3x1mi. @ 10k(?) - I hope this isn't my 10k pace... 6:06/2:30 recvoery, 6:11/2:30 recovery, 6:11.  Feeling strained at this pace right now.  Time to redfine current goals I think.  Got some good volume miles in and the weight is down at least.  Local paper is doing a weekly article/journal on me and some other folks for the Mill Race Marathon in the fall.  Wow - that should be interesting.  I feel like I'm that guy that runs enough and talks about it enough to really annoy non-runners, but I'm not fast enough to really get much thought from actual good runners. :)  

AM before work - 3 miles slow and easy - wonderful sunrise, about 65 degrees

PM - bike ride over to dentist and back - hard effort to get there in time - fairly easy most of the way back home - about 75 minutes total.  

did some planks, abs, linges, andsquats pu's back raise, etc - about 15 minutes worth at home.

pm run - 8 mi. - slowly building with 3x0.5 mi. pickups.  looks like what i think my 5k pace should be is really about mile pace... 1hr total on the run

weight is good - feeling some life returning again.  the morning runs need to continue - they really get (and keep) the motor running

PM1 - 3 slow and very fatigued/low energy miles right after work... no watch. seriously I could barely make it to the door.  A little scary.

AM: CR Series race:  this is the one that is in Tipton Lakes neighborhood about 3.5 miles from the house.  Good morning for running - overcast and about 70 degrees.  Jogged over from the house and ran a bit of the course with some strides to warmup.  About 5 miles of WU, which I liked this time - think I will stick with longer warmups for 5ks from now on.  Anyway, nothing too exciting about the race.  There were a couple high school kids there that did the usual 4:45 pace for about a half a mile and then faded.  Actually had one who I thought looked pretty strong hang with the moderate 5:50 pace for about a mile, but then he actually came to a stop and I never saw him again.  Solo in 1st at 5:50 pace in a 5k is pretty sad :)  The course has a nice little climb in the third mile, so my effort got pretty high on that, but I was pleased to see a time at a bit slower than my time from last year (this year was minus the moster finish kick I had to muster last year to hold off a guy).  5k Race - 18:36 -- Splits: 5:52, 6:01, 5:54 and about 5:40 pace for last bit.  Hoping it translates to a similar 10k performance as last year's around this time.  Finished up and got some water and then went back out for some MP paced stuff - 2mi. at MP - 13:00, jogged a bit and then about another half a mile pickup (about MP) to finish up before the awards were handed out.  CD with a jog back home at about 8:40 pace.  Other than some sore spots on the left leg, I am feeling like I have recovered from Spring and am rounding back in to shape. 

PM: easy bike over to Menard's to pivk up new fuacet head for kitchen sink.  kept really relaxed - 50 minutes for about 12 miles

the little guy was still napping when i got home.  Got to sieze ever one of those opportunities.  Snuck out for an easy 4 mi. jog - about 8:30 pace, after the bike ride.  Very hot outside - 90 degrees and sunny.