Running in Life's Slow Lane

I had a great time with friends and family last night to see out the last moments of 2009 as well as to welcome 2010 into our lives. To get the new decade started off on the right foot I made sure to get out on the trails this afternoon.

7.00 mi in 01:24:57 @ 12:08/mi burning 860 calories with 156 bpm HRavg

Markers ---
1.00 mi in 11:58 144 bpm
1.00 mi in 11:33 158 bpm
1.00 mi in 12:03 167 bpm
1.00 mi in 11:43 164 bpm
1.00 mi in 12:18 156 bpm
1.00 mi in 12:20 152 bpm
1.00 mi in 13:00 154 bpm

As I finished up the sun was going down and the temperatures dropped quickly, leaving me a bit chilled.

Location: Elmer Thomas Park, Lawton, Oklahoma

After watching the Sherlock Holmes movie, I took time for a short -- but very cold -- jog to finish out this week of running. Under the clear skies, the wind was still but there was still a decent amount of windchill and I was COLD for the first mile or so. Then as I finished I made a point of getting into the vehicle quickly as what sweat I had generated began to chill with a vengeance.

3.01 mi in 36:29 @ 12:09/mi burning 374 calories.

Markers ---
1.00 mi in 12:01
1.00 mi in 12:03
1.00 mi in 12:21

Location: Elmer Thomas Park, Lawton, Oklahoma

This afternoon was overcast and a bit windy so that the 29*F air temperature generated a 20*F windchill. When I had to turn my face to the north and run straight into the wind my pace and my commitment to run suffered mightily. As the late afternoon turned over to darkness my face started wondering what it could have done that I should punish it so by running in the cold.

This is the first day of a cutback week on the schedule. I'm only planning for 15 miles this week.

5.01 mi in 01:01:18 @ 12:15/mi burning 599 calories.

Markers ---
1.00 mi in 12:16
1.00 mi in 12:16
1.00 mi in 12:40
1.00 mi in 12:50
1.00 mi in 11:11

Location: Elmer Thomas Park, Lawton, Oklahoma

Some days I can run a few miles, get warmed up and eventually find a groove where my mind is not preoccupied with the complaints coming from my body about running. Today was NOT one of those days as I struggled for every step. It seemed like my pace was too slow, the distance too long, the wind too cold, etc. When an excuse finally presented itself I cut my workout short of the 5 mile goal, gladly.

4.07 mi in 49:31 @ 12:11/mi burning 468 calories with 163 bpm HRavg.

Markers --
1.00 mi in 12:10  167 bpm
1.00 mi in 12:22  160 bpm
1.00 mi in 12:02  167 bpm
1.00 mi in 12:08  166 bpm

I will probably not get in the rest of my 15 mile week until Friday or Saturday as they are predicting some painfully cold temperatures for the next few days. Maybe I will break down and visit *gasp* the YMCA.

Location: Old Town North and Elmer Thomas Park, Lawton, Oklahoma

So back to the grind of the training schedule with the first workout of the next 3 week build-up phase. It all starts with a full 10 mile long run.

10.00 mi in 02:03:15 @ 12:19/mi burning 1132 calories with 164 bpm HRavg.

Markers ---
1.00 mi in 12:28  150 bpm
1.00 mi in 12:00  157 bpm
1.00 mi in 11:59  166 bpm
1.00 mi in 12:12  174 bpm
1.00 mi in 11:56  170 bpm
1.00 mi in 11:35  174 bpm
1.00 mi in 12:09  174 bpm
1.00 mi in 13:16  160 bpm
1.00 mi in 12:36  164 bpm
1.00 mi in 13:00  158 bpm

I am so glad the bitter cold has passed for a short time.

Location: All around central Lawton, Oklahoma

I am a creature of habit so I am not sure this schedule which only calls for 4 days a week works well for me. I'm going to stick to it though until after my half marathon and then I can adapt back to 6 days.

3.00 mi in 36:46 @ 12:15 burning 370 calories with 158 bpm HRavg

1.00 mi in 11:56  158 bpm
1.00 mi in 12:12  155 bpm
1.00 mi in 12:36  161 bpm

Location: Out and back on 45th street, Lawton, Oklahoma

The weather was mild and very, very humid so that I was sweating profusely but more from just the moisture collecting on me as I moved through the liquid atmosphere than from a need to cool off. I seem to be fighting some sort of ear-nose-throat thing and running got my nose started. I ended up stopping at the end of each 1 mile to clear the nasal passages and get a few unimpeded snorts of air.

8.06 mi in 01:32:34 @ 11:29/mi burning 1058 calories with 158bpm HRavg

Markers ---
1.00 mi in 11:57  139 bpm
1.00 mi in 11:26  155 bpm
1.00 mi in 11:05  153 bpm
1.00 mi in 11:19  165 bpm
1.00 mi in 11:24  162 bpm
1.00 mi in 11:25  163 bpm
1.00 mi in 11:00  167 bpm
1.00 mi in 12:10  161 bpm

First day in the new Asics Gel-1150s and everything felt fine. No tender shins after running and much less complaining from the heels this morning. As of this morning I have lost 6 pounds since I started paying attention to my food intake on 01 Jan which is much faster than I had intended. I have 4 more I want to be rid of before the half marathon on 14 March.

Location: Old Town North neighborhood and Elmer Thomas Park, Lawton, Oklahoma

My illness is holding on and seems to be unsettled on whether to remain in my ear-nose-throat area or to descend into my chest. When I woke this morning I was fearing I might be on my way to another bout of bronchitis but as the day wore on everything broke loose. To celebrate, I went for a run.

11.00 mi in 2:18:52 @ 12:37/mi burning 1248 calories with 156 bpm HRavg

Markers --
1.00 mi in 12:03  155 bpm
1.00 mi in 12:07  159 bpm
1.00 mi in 12:20  162 bpm
1.00 mi in 12:40  151 bpm
1.00 mi in 12:38  154 bpm
1.00 mi in 12:39  156 bpm
1.00 mi in 12:59  155 bpm
1.00 mi in 12:57  152 bpm
1.00 mi in 13:02  157 bpm
1.00 mi in 13:08  158 bpm
1.00 mi in 12:13  159 bpm

Upon finishing the workout I discovered that I had a distinct waddle to my walk as my legs muscles were very sore. I just held my head high thinking, "If I must waddle, then I shall waddle like a winner."

Location: Elmer Thomas Park, Lawton, Oklahoma

Trying to work a few shorter runs into the schedule when the weather, mood, and time presents an opportunity. The cold still lingers but I seem to be improving. Instead of a constant draining I now go through periods where I have focus and then wane into feeling like crap once again.

3.03 mi in 38:13 @ 12:37 burning 344 calories with 155 bpm HRavg

Markers --
1.00 mi in 12:50 157 bpm
1.00 mi in 12:31 150 bpm
1.00 mi in 12:28 158 bpm

The wind was gusting a bit and it was overcast, almost ready to spit rain throughout the run. Nice temperatures though so I am not going to complain one bit.

Location: Old Town North and Elmer Thomas Park, Lawton, Oklahoma

If I really wanted to torture myself I could find easier ways than heading out for a 3 mile jog. My heel has never stopped bothering me and after two weeks I gave up today and went for a run near my hotel in Suffolk, Va. Starting out, the heel did hurt but no worse than while I have been walking so I just went with it. I stopped to stretch a bit at the 1.5 mile mark and again once I had finished the run.

I can honestly say that I have no pain in my heel right now. Of course, I can also say I have very little feeling in my entire foot as it is submerged in ice hoping to reduce any swelling in the heel.

3.10 mi in 37:29 @ 12:05/mi burning 360 calories.

1.00 mi @ 11:54
0.50 mi @ 12:04
1.00 mi @ 12:05
0.60 mi @ 12:25

So with about 5 weeks to go until the half marathon I managed to run a 5K today. Not feeling the optimism right now.

Location: Harbour View Blvd, Suffolk, Va

Okay, first mileage in nearly a month as I see how the gout-ridden heel has recovered. Doesn't help that I twisted my ankle backstage on Saturday afternoon.

Limited myself to 30 minutes on the treadmill at a nice slow pace. Managed to cover about 2.27 miles. Ankle is a little tweaked but I shall see where I am tomorrow and will try to get more mileage built up.

Location: Denver, CO

USA! USA! USA!

Caught the last period of USA vs FIN Olympics semifinal match while I ran on the treadmill this afternoon. I managed to cover 3.1 mi in 41:20 with just a little soreness in the right ankle.

Location: Denver, CO

It has been more than a month since I have noted one of my runs here as a plethora of foot and leg issues have prevented me from running. However, I have had a week of good health and celebrated by participating in the inaugural Dallas Rock-and-Roll Half Marathon.

13.23 mi in 02:49:06 @ 12:47/mi burning 1480 calories.

I have never learned to drink from a cup while running so I generally just walked when I needed something to drink. Right around the 4.33 mile mark I stopped for a potty break and late in the race I had to walk more often as the quads, glutes and hamstrings were really complaining. All totaled though, I think I walked for less than 1.5 mi of the total distance. Not too bad.

Markers ---
1.00 mi in 11:35
1.00 mi in 11:37
1.00 mi in 12:14
1.00 mi in 11:42
0.43 mi in 05:39
1.00 mi in 14:32
1.00 mi in 12:23
1.00 mi in 13:05
1.00 mi in 12:19
0.22 mi in 02:46
0.36 mi in 06:06 (walking)
1.00 mi in 12:05
0.13 mi in 01:33
0.35 mi in 05:53 (walking)
0.75 mi in 09:29
0.25 mi in 04:20 (walking)
0.61 mi in 07:32
0.19 mi in 03:18 (walking)
0.93 mi in 10:54

Sadly, a racer died on the course today. I did not know of this until receiving an update on Facebook so it was either far ahead of me or somewhere behind me.

I plan to rest tomorrow and then try to get back to a regular schedule of running on Tuesday.

Location: Dallas, Texas

3.02 very slow miles on the hotel treadmill. Not terribly exciting but I am happy to have it done.

Location: Dallas, Texas

Okay, just to verify the fact that being away from a regular running schedule has affected my fitness, I tried a few harder segments in today's run. Yep, anything under 12:00/mi was definitely being felt so I have lost quite a bit off of my pace. Oh well, plenty of weeks ahead to get back into shape.

3.52 mi in 42:35 @ 12:07/mi burning 421 calories

Intervals --
0.50 mi @ 12:02/mi
0.50 mi @ 11:45/mi (this felt hard)
0.51 mi @ 12:43/mi (recovering)
0.50 mi @ 11:25/mi (this felt easier than the 11:45/mi, probably warmed up)
0.50 mi @ 11:34/mi (this was okay, but feeling the fatigue)
1.00 mi @ 12:39/mi (just coasting and getting the distance)

Most importantly, I stopped by a running store in Dallas and bought myself a "13.1" decal to be displayed proudly on my pickup.

Location: Elmer Thomas Park, Lawton, Oklahoma

First day in Orlando and my heel continues to hurt. Gave up and went for a run deciding that I would be able to quit if the pain was too intense. The first 0.5 mile or so was tough but once I was going it was not too bad.

4.00 mi in 49:35 @ 12:23/mi burning 421 calories

Breakdown ---
1.00 mi in 12:29
1.00 mi in 12:33
1.00 mi in 11:52
1.00 mi in 12:36

We shall see how the heel feels tomorrow morning.

Location: Orlando, FL

I arose this morning to find that yesterday's run had not exacerbated the pain in my heel so I decided that this evening would find me challenging wisdom and running once more.

3.00 mi in 36:21 @ 12:07/mi burning 340 calories with 143 bpm HRavg

Breakdown ---
1.00 mi in 11:41 165 HRavg
1.00 mi in 12:00 137 HRavg
1.00 mi in 12:39 131 HRavg

I challenged myself by starting off slow and then tapering back to a crawl but I think it's what I am capable of managing as I work back into a routine.

Location: Orlando, FL

I still don't have any true running goal or plan in mind other than attempt to get some miles back on my legs.

3.50 mi in 44:36 @ 12:44/mi burning 343 cal

Pacing ---
1.00 mi in 12:20
1.00 mi in 12:45
1.00 mi in 12:55
0.50 mi in 06:37 (13:04/mi)

The right heel was a bit more painful today and the humidity seemed much higher so it proved a bit of a challenge to get through the workout.

Location: Orlando, FL

Well, I was hoping for another mile or so for this week's long run but my legs are definitely telling me that I need to build up slowly. I will agree with them and be satisfied with a total of 5.0 miles.

I was in Duncan Oklahoma for my run while Kristoffer played some percussion for a Presbyterian Palm Sunday service. Very nice running through some of the older neighborhoods there.

Location: Duncan, Oklahoma

A 2.55 mile run while Kristoffer was in his dance lesson. Once I got through the first 2 miles I was able to run the last 0.55 at a better pace.

Location: Elmer Thomas Park, Lawton, Oklahoma

Slow miles as the 90F afternoon turned into evening.

Location: Elmer Thomas Park, Lawton, Oklahoma

A very short run while waiting on rehearsals for My Fair Lady tonight. Picked up the pace a bit since I knew it was going to be a brief workout. Everything seemed to work well together. No increase in heel pain.

Location: Campus of Cameron University, Lawton, Oklahoma

Another 2.00 slow miles for the week. I will try to add another 1 or 2 to the weekly total starting with tomorrow's long run. Woo hoo.

Location: Elmer Thomas Park, Lawton, Oklahoma

A nice slow jog in the wonderful spring weather.

Location: Wichita Mtns Wildlife Refuge

Picked up the pace more as a result of stress than any true intention in today's short run. Very humid evening and the sweat was excessive.

Location: Campus of Cameron University, Lawton, Oklahoma

My mid-week run is just a long-ish run until I am back in full swing and then I will try to get into tempo running once more. Very lucky that a cool front came through in the late afternoon as it made the temperature much nicer. Incredibly strong winds from the north though.

Location: Campus of Cameron University, Lawton, Oklahoma

Well today's 3.00 miles will leave me 1 mile short of my goal for this week. Unfortunately I had to cut my run short in order to stop at the Lawton Philharmonic Orchestra rehearsal in an attempt to help them solve a computer-related technical issue. Wasted an hour determining that the software they had rented to display high definition space images synchronized to the orchestra's playing crashed even when you installed all of the prescribed programs onto a laptop. Oops! Hope all those people paying money for tickets to the concert like the low-res space pictures.

Location: Elmer Thomas Park, Lawton, Oklahoma

After work this afternoon I had to complete the long run that I missed while driving to Kansas City on Sunday. Unfortunately, while I was motivated to run today the legs proved a bit unwilling and I was forced to stop at the 0.5, 1.0, 2.0, and 3.0 marks to rest my calves. After the 3.0 mark though I was able to proceed -- slowly -- with the remainder of the run. The rolling hills that make up the terrain near the hotel also made the run seem so much longer as it kept the pace slow.

7.00 mi in 01:32:36 @ 13:14/mi burning 654 calories with 138 bpm HRavg

Paces --
13:18 *ouch calves are cranky*
12:40 *picking up pace and stretching calves*
12:49
12:51
13:16 *out on skyview for a long slow climb*
13:33 *going up 108th is not an easier*
14:08 *holy cow, now I feel like I am climbing straight up!*

I will have to pick up the pace in my shorter runs this week to get a bit more work for the heart and lungs.

Location: Kansas City, Missouri

I thought I might pick up the pace a bit today but the hills near the hotel seem to be too tough for me. In addition, I feel like I have lost quite a bit of cardio in the weeks I was unable to run and then to slowly put miles back into my legs.

4.00 mi in 52:07 @ 13:01/mi burning 379 calories

Paces --
12:14
13:13
12:55
13:45 *seriously out of gas*

Location: Kansas City, Missouri

I am so glad that I was able to run today. NOT because I love running but because it means I am very much recovered from yesterday's bout of intestinal disorder.

5.15 mi in 1:07:23 @ 13:05/mi.

Paces ---
0.15 mi - walking to see if abs and back would cooperate
12:08
12:47
12:55
13:05
13:18 * serious loss of pace over the distance *

Location: Kansas City, Missouri

I squeezed in a 5 mile jog during my mid-morning hours and then found myself feeling drowsy for the remainder of my day. Actually picked up the pace for 2 miles or so and felt good doing it.

Location: Elmer Thomas Park, Lawton, Oklahoma

Got my second 5 miler done for this cutback week. Looking for a total of 15.

I was hoping to get 5 more done this week but ran out of time. Didn't have my garmin with me so I am probably cutting myself a bit short but safe with 4.5 miles.

Sunday is generally set aside for longer runs but a very late night backstage at My Fair Lady left me with no energy so I settled for a shorter distance at a quicker pace.

I managed to squeeze a 5 mile run into my schedule was Kristoffer was at dance rehearsal. Picked up the pace quite a bit for the last 3 miles so I hope I am not too sore tomorrow.

5 mi @ 11:36/mi

I somehow grabbed the wrong shoes while gathering my running gear and had to run in my older 1140s. They are the shoes I was wearing when my achilles tendon issues came into force so I kept my pace and distance in check.

The wind proved much stronger than my legs and my planned 3 miler got cut to a 2 mile jog. Running into the 25+ mph wind was straining the body too much as evidenced by the fact that I developed a stitch in my side before I finished the first mile. Hopefully Friday's conditions will be a bit more hospitable.

Pushed my way through a 7 mile jog. The wind had slowed to a stout breeze but nowhere near the gales we had yesterday. I had to stop a few times but think that had more to do with the recent increased temperatures than any other factor.

I had plenty of sleep ahead of today's run as I napped on both legs of my trip to Orlando. Unfortunately I also seem to be fighting a head cold or a serious attack of allergies so I probably needed all of that sleep. Once in Orlando I pushed myself through the heat and humidity for a jog and hopefully will be healthy enough to keep my mileage in order this week.

It was hot and humid today in Orlando so I decided to run 7 miles. I'm smart like that.

7.00 mi @ 12:09/mi burning 835 calories.

Hopefully the antihistamine tablet will tackle the allergies that have been assaulting me and I will sleep well tonight.

Managed to pick up the pace during today's 3 miler.

3.00 mi @ 11:30/mi burning 360 calories

Miles were done in 11:36, 10:37 and 12:15.

I think I returned to the hotel weighing more than I did when I left. Most of it is water that has collected in my clothes from the fresh-after-the-rain humidity. My running shorts feel more like swimming trunks after exiting the pool.

5.00 mi in 59:42 @ 11:56/mi burning 606 calories.

Paces: 11:59, 12:11, 11:53, 11:57, 11:40

It seems as though anything much faster than 11:30/mi irritates the Achilles tendon in my right leg. Running boss says I need to strengthen and stretch the tendon. Guess I better get on that.

Location: Orlando, Florida

Last run in Orlando for this trip! I believe I return in 2 short weeks with the family to visit WDW so I cannot say it is the last run for the month.

4.25 mi in 50:08 avg 11;48/mi burning 473 calories.

Paces --
1.00 mi @ 11:41
0.50 mi @ 11:11
1.00 mi @ 11:40
1.00 mi @ 12:11
0.75 mi @ 11:59

I managed to squeeze a short two mile run into my day. Winds were getting fierce and there are now strong thunderstorms and tornadoes firing up in Oklahoma.

Location: MacArthur High School, Lawton, Oklahoma

Heat and humidity kicked my butt today. I had hoped to do a bit more in the time that I had available but had to dial it back once I got hot. 

The weather interfered a bit with my plans for an 8 mile run. The storms were moving around to the northwest but I hadn't been bothered by them even running the last mile or so in a light rain. However, at 6.25 I was near the truck and stopped to get a drink when I noticed the lightning and heard the thunder. That was my cue to stop for the day.

6.24 mi in 01:21:29 @ 13:04/mi burning 621 calories.

Location: Elmer Thomas Park, Lawton, OK

I did well through the first 5.5 miles but then my stomach started telling me that it was empty. From there I gutted out the rest of the distance as best I could. Next time I need to take a bit to drink along the way.

8.22 mi @ 12:37 mi burning 920 calories with 140 bpm HRavg

Paces: 12:10, 12:08, 12:33, 12:28, 12:45, 13:30, 13:22, 12:35

Location: East Lawton, Oklahoma

Crazy sleep patterns are crazy. After yesterday's long run I expected to sleep like the dead but found that I could not go to sleep until 1am. This made the 0630 alarm come far too soon. I did manage to get in a bit of a run today and kept it at a decent pace.

3.33 mi in 30:38 @ 12:12/mi burning 406 calories

Paces: 12:29, 12:10, 12:12, 0.33 mi @ 11:20/mi

Location: Elmer Thomas Park, Lawton, OK

Sleep is not getting any easier but today's weather was too good to miss. Also, the family is going to Walt Disney World later this week so I need to get most of my miles in the early part of the week. Soooo ... I sucked it up and did the 6 miles today.

6.01 mi in 1:13:03 @ 12:10/mi burning 726 calories.

Paces --
1 mi in 12:27
1 mi in 12:12
1 mi in 11:13 .. this was a mile of lamppost to lamppost fartleks
0.57 mi @ 12:12/mi ... jogging around the park to THE HILL
12:07/mi up the 136 meter hill
14:10/mi down
11:46/mi up
13:55/mi down
12:18/mi up
1 mi in 12:20
1 mi in 12:23

So nice consistent paces for the majority of the run with a bit of other work.

Location: Elmer Thomas Park, Lawton, Ok

The legs were tired today and a little intestinal distress caused me to finish up a bit short.

3.25 mi in 41:10 @ 12:39/mi

Location: Along Flowermound road north of Gore. Lawwton, Oklahoma

I managed to drag myself out of bed at the unseemly hour of 0630 to do a short jog before heading to Walt Disney World. While the heat and humidity were certainly punishing, it was stiff legs from a Friday full of tourism that left me struggling.

3.62 mi @ 11:58/mi

Location: Lake Buena Vista, Florida

I had to get the run squeezed between work and a board meeting during the warm hours of the afternoon. Got it done though. Now I have to think of when I can get the long run wedged into the week.

Location: Central Lawton, OK

I got the week's long run finished today. Glad to have it out of the way and none too soon as I have only two more days of running left in this week.

8.00 miles in 01:38:31 @ 12:18/mi burning 945 calories.

Location: Flower Mound Road, Lawton, Oklahoma

 It was HOT this afternoon so I made the decision to go slooooooow. A very smart decision as I was able to complete the distance with little distress. I do need to remember to bring extra water to resoak my little running towel though. The warmer temperatures dried it out to the point where it wasn't doing much to cool me late in the run.

5.00 mi in 01:03:27 @ 12:41/mi

Location: Elmer Thomas Park, Lawton, OK

Finding time to run has proven harder than the actual running. Today though we were able to find time as clouds moved in to shade us from the harsh sun.

5.00 mi in 58:12 @ 11:38/mi with 156 bpm HRavg.

Paces: 12:26, 12:01, 11:29, 11:28, 10:46

Location: Elmer Thomas Park, Lawton, Oklahoma

After reaching my hotel late in the afternoon I managed to go for a short jog ahead of dinner. Rain showers were in the area so humidity was brutal. Somehow Fortuna graced me as heavy downpours started within 10 minutes of my return to the hotel.

 4.00 mi @ 12:08/mi.

For some reason my Garmin had reset itself and was using the factory defaults which means I did not get any of my usual data.

Location: UCF area of Orlando, FL

Ugh. If it wasn't for the rain clouds that built up during the last few miles of my run I swear I may have melted into a puddle right on the sidewalk.

8.00 mi in 1:40:07 @ 12:31/mi burning 880 calories.

Paces: 12:23, 12:14, 11:56, 12:02, 12:39, 12:59, 12:45, 13:08

I got too spunky during the early miles and really struggle towards the end.

Location: W on University to Semoran and back, Orlando, Fl

Heavy rains and lightning forced me to jog on the treadmill for today's miles. Definitely not my favorite way to exercise but it is better than the electrifying alterntive.

Location: Hampton Inn on Quadrangle, Orlando, FL

Found a new running trail not too far from the hotel and explored it a bit today. Got to see it during part of a torrential downpour and was very glad to find a church along the way with an awning available. It didn't stop me from getting soaked but let me avoid the worst of the storm.

3.00 mi in 35:46 @ 11:54/mi.

Location: J. Blanchard Park, Orlando, FL

The Orlando Runners Club hosted the Race Into Summer 5K at J Blanchard Park which is a short distance from my hotel so I decided to join them today. The course was an out-and-back on the concrete Little Econ Greenway starting near the YMCA and heading west. The event seemed well organized and the race shirt is even a tech shirt so it was worth showing up at 0730.

The humidity was oppressive and I was drenched from my 1.00 mile warm up jogs.

I pushed myself in the first mile and managed about 09:40 for the first 0.75 mi before dropping off to finish at 10:06. After that I just tried to find a comfortable pace to finish the race, clocking the second mile at 11:21 and third mile at 11:57. The last mile seemed dreadful as I was running directly into the sun and the heat just seemed to be baking my face. I am not at all accustomed to the humidity so it felt like I was boiling in my own juices.

So, overall I am happy with the results. I have been focusing on adding distance and duration to my runs rather than watching my pace. Once the heat of the summer has passed and I have my mileage goals met perhaps I will look at doing more to improve my pace. But, I am okay with being a tortoise as long as I am a healthier tortoise.

Location: Blanchard Park, Orlando, FL

The first part of the run was hampered by a sore calf/tendon issue that seemed to appear a bit yesterday during the 5K. Once I finally worked through that pain I then started suffering from the heat and humidity. It scared me a little when I felt a little knot in my chest so I started taking a walk break each 0.5 mi. If I were to guess the knot was probably just my lungs complaining about all the moisture in the air reducing its ability to suck in enough oxygen.

5.04 mi in 01:04:03 @ 12:41/mi.

Location: Blanchard Park, Orlando, FL

On a Monday you need a little extra inspiration to run and I suppose today's inspiration was drawn from the many frustrations in my work. Whatever it was, I found my thoughts changing from "ugh, I'll just skip today" to "let's get it done".

7.00 mi in 01:27:24 @ 12:29/mi

Miles done in ...
12:10
12:24
12:15
12:29
12:53
12:39
12:33

Weather was a bit more tolerable as thunderstorms in the area kept the sun covered and occasionally provided a breeze. I pretended not to notice the occasional thunder or lightning.

Location: University, to Rouse, to J. Blanchard Tr and back, Orlando, FL

Last night was miserable in terms of sleep. Hard time falling asleep, then waking up in the early hours of the morning unable to fall back to sleep, then rising early. Yuck. Made for a long day.

6.01 mi in 01:12:40 @ 12:06/mi

Paces ---
12:21
12:04
11:37
12:10
11:57
12:25

Location: Through the nbhd to Alafaya then north a bit beyond Carrigan then back again
Orlando, FL

Managed to get through 4 miles this evening.

Location: Lawton, OK

A slow arduous jog. Even at 0730 I was able to plenty of heat and humidity into my day. 

3.88 mi in 48:25 @ 12:28/mi

Location: Through the nbhd, out on the county roads, Lawton, OK

The week started off with plenty of rain and a few busy days so I just decided to give my legs plenty of rest. This evening while visiting Oklahoma City I finally put a few miles on the brand new shoes.

3.08 mi in 36:41 @ 11:54/mi

1.00 mi @ 11:56/mi
0.51 mi @ 11:20/mi
1.00 mi @ 12:00/mi
0.57 mi @ 12:12/mi

Location: Hefner Park, Oklahoma City, OK

First full day of summer also brought along the first early morning run of the summer. Laudo Helios!

Another early morning jog. Picked up the pace a bit since we eased back the distance a little. I don't always do well running on a completely empty stomach but everything went well this time.

3.10 @ 11:22/mi

Slow and steady jog this morning. In the final stretch downhill towards the house I picked up the pace but keeping it easy is the mantra for my summer.

Slow jog through the quiet downtown of Lawton while Teresa was in church.

Wow, the tennis I played on Sunday evening really did a number of my Achilles tendons. Took two days to recover but I arose from bed this morning ready to go. Did a slow easy jog through the neighborhood.

Cloud covered sky made for a much cooler jog. Teresa was a bit sore from mowing she had done the evening before so we went slow. Got a little rain tossed on us towards the end to help us cool off. Again through the neighborhood.

Very slow jog today as I covered 6.00 mi at 13:02/mi pace. Some of that was my own slowness some was the stout winds blowing from the south ahead of a storm blowing into town. The last 0.75 mi of the run was through a very strong downpour that opened up without much warning. Can't complain too much about the rain though as the clouds kept the temperatures tolerable.

I pushed through 3.00 miles this evening but the left calf was definitely complaining during the last 0.5. There was absolutely zero wind blowing as I ran which is VERY unusual for Oklahoma and left me a very sweaty mess.

Tomorrow we rest.

While much of the eastern United States is baking, Oklahoma is lush, green and pleasant for July. I actually ran 3.28 mi today starting at 4:00pm. Definitely not a common occurrence.

I had to wait for the flooding rains to move through town but it worked out that I was able to run after dinner had settled. Much cooler than the average July in Oklahoma.

The rain started as I drove about a mile from the park. Thankfully it was a slow rain and I decided is was something I could survive. After all, Sunday I had endured a driving storm.

Well, the rain  has gone and went it the overcast skies and cooler temperatures. As a result, today's slow run was SLOW. I had planned for 7.0 mi but the sun and heat got the best of me so I bailed at 6.50 mi.

Just a short jog this morning to cap off yesterday's long run. Trying to avoid tiring out the legs in the first week of the new running schedule.

Ugh. I am not sure I even managed 5.5 hours of sleep. Which then made for a no fun jog during the "cool" hours of the day (aka pre-sunrise). We hadn't made it to 8am before the weather alert sprang up on the television indicating that we had gone from a heat advisory to an excessive heat warning. 

5 mi w/ 3 @ tempo pace.

 Sleep is still being difficult to come by.

Today was the first tempo run on the new training schedule. While it was there I knew that the heat we experience this time of year might turn it into another easy run so I was pleasantly surprised by this morning's temperatures. A few clouds that hid the sun as it broke the horizon helped keep things bearable until late in the workout.

All we have left in the first week of the training schedule is a few easy miles tomorrow.

Finally, a decent night of sleep.

Today's workout was a slow 2 miler to cap off the first week of the training schedule.

5.56% of the training schedule is done
4.65% of the scheduled distance is done
Spent 3:47:42 covering 18.01 mi.

I survived. Barely.

Alarm goes off at 0600 and we are running by 0614. It's the only way to beat the heat for several weeks. Ugh.

Pleasant short jog this morning. Sunrise is noticeably later. 

5.00 mi done with 3.00 mi at tempo pace. Tomorrow I get to slog through a 2.00 mile easy jog and then a week of rest at camp. Woo hoo!

Finishing off the week with the distance that was originally scheduled for yesterday. Glad to have 2 weeks done. The two week total of 35.26 miles represents 9.21% of the total mileage I am scheduled to cover during the 18 week effort. I have spent 7h 23m 10s in my workouts thus far.

Today we begin out trek to Eureka Springs, Arkansas where we will be helping out at a vocal camp for 13-18 year-olds. Not much running expected but I expect to get plenty of exercise.

Boring miles on a treadmill since it is too hot to run outside after work in Orlando. Easing back into running after taking my week off for camp. A few miles behind on the training schedule but nothing that should set me back to far.

Wow. It is hot in Orlando today. But I worked through a slow 3 mile jog. Tomorrow's scheduled 5 mile workout will be on a treadmill.

Made it through the 5 miler. The schedule called for 3x1600m intervals with 800m recovery but in the heat of Orlando I needed a bit more recovery. Got it done though.

The schedule called for 7.0 miles but I could only manage 6.5 miles before the sun got too high into the sky and my energy level plummeted. Somehow while I was away at camp for a week and then in Orlando for a week I managed to gain weight which made the running even less fun than usual.

Ugh. Today was scheduled for 5 miles but the humidity was punishing and I just wasn't feeling it. Added to the lack of willpower some lower intestinal distress gave me an excuse to stop early. I can't afford to be lazy. Tomorrow will have to see some miles getting done.

Managed to get through 3.0 miles this morning without suffering too greatly in the heat. All due to a cool front moving through and bringing a bit of rain on Sunday. Short reprieve though as the 100*F temperatures return soon.

Rains came through again during the night and kept things a bit cooler so I was able to get out the door for a run. Unfortunately my left achilles was still a bit tender from yesterday's run so I was unable to go too far. Must remember to take the medication!

Ran 2.0 miles today. Very slowly. Easing back into running after 2 weeks

of dodging the heat and another with a sore foot. Not sure how I will

get from here to a half marathon any time soon.

Managed another 3.0 miles on a treadmill without much immediate discomfort. If I am not terribly sore tomorrow I will probably do a short jog to see if back-to-back days is too much for the recovering body parts.

Left foot was a bit tender but I climbed on the treadmill and did the 2.0 miles. We shall see what tomorrow brings.

Today starts an 18 week cycle with the ultimate goal being a start in the 3M Half Marathon on 30 Jan 2011. The first two weeks are just short workouts to get back in the habit of running and to test how well my left foot handles the mileage.

2.01 mi in 25:44 on a treadmill in the hotel

Knocking out another short jog. Foot felt fine during run but after sitting for a bit it was painful.

2.00 mi in 25:12 @ 12:35/mi.

Location: Suffolk, Va

Got today's 3.0 mile jog done on the treadmill tonight. 

 Location: Suffolk, Va

2.00 miles through the very nice neighborhood near the hotel.

2.01 mi in 23:26 @ 11:40/mi

Location: Suffolk, Va

Whew! 5 miles on the treadmill was tough going forcing me to stop at each mile or so. It's always this way when I start back up from a break.

Location: Suffolk, Va

Today's schedule required only 2.0 miles so I tried to push the pace a bit here-and-there. Was able to do the entire distance without stopping which is great.

2.0 mi in 23:20 @ 11:33

Location: Suffolk, Va

It was an absolutely gorgeous evening so rather than waste it on a rest day I trotted a slow 3.0 miles through the nearby neighborhoods. Did it all without stopping. Yay!

3.00 in 36:34 @ 12:10/mi

Location: Suffolk, Va

Nice evening for running but I had to recover a bit in anticipation of tomorrow's run so I did an easy 2.0.

2.01 mi in 23:09 @ 11:33/mi

Location: Suffolk, Va

Finishing off a busy weekend with a nice "relaxing" run as thunderclouds formed. Stopped at each mile to keep things easy.

Location: Lawton, Ok

Found a nodule on the achilles tendon of my left foot today. Not painful to the touch nor is my achilles sensitive. Wore older running shoes for a short two mile trot today.

Two miles on the treadmill to ease into running.

2.5 miles on the treadmill in 30 minutes. The last 3 minutes done at 10:00/mi pace.

Another 2.5 on the treadmill. Tomorrow needs to be a bit longer.

Not much to post about but I got back onto the streets for the first time in over a month. Legs complained the entire way. We'll see how they feel tomorrow morning!

Location: Elmer Thomas Park, Lawton, Oklahoma

2.0 incredibly boring miles on the treadmill. Starting over sucks nearly as much as starting the first time.

With temperatures in the upper 70s I couldn't resist getting out on the paths at the park though I had suffered some food-related illness early Sunday morning. Thanks to a pair of rest breaks brought on by short visits with friends who also happened to be in the park enjoying the weather, I was able to accumulate 3 whole miles! 

Nice slow jog through the park this evening though it was a bit cooler than yesterday. Glad to have the tights and long sleeves as the wind was really gusting from the north.

Woo hoo. 5 miles in the last two days. Time for a day of rest tomorrow. Can't be accumulating the miles too fast at this point.

Climbed on the treadmill at my parents' home and managed to cover 2.0 miles at a nice jogging pace.

Got the first week of the new training program done. Of course, now I realize I have been posting the last week of workouts on the wrong dates. Cie la vie, no?

A quick cold jog around the park as the sun was setting. Tried to pick up the pace since it was just 2.00 miles. We'll see how much the legs complain tomorrow.

Another short jog through Elmer Thomas park. Thankfully the temperatures were a bit higher and the wind a bit slower than yesterday. Kept an ambitious pace for 1.5 miles and then drifted slower as I neared the end of the workout. 

I got through today's 3.00 mile jog as dictated by the running schedule. Still trying to keep my default pace a little peppy. Temperatures near 70*F made it seem like spring. Next run is not slated to happen until next year.