Long May You Run

6 miles behind the Capitol  57:12.82  9:32 ave  felt very sluggish today.  I took yesterday off, I figured I'd have a great run coming off of a day of rest, plus, had a nice 9-10 hours of sleep.  I wanted to go at least 9 miles, maybe 12.  No deal today, I could not see any benefit going any further today.  I must need some rest?

20.5 miles behind the Capitol, along 11th ave, back and fourth  3:04:01  ave 8:59

4.65 am miles 42:24.72  9:09 ave

8.65 pm miles 1:20:30  9:18 ave  extra miles were and out and back from the track to behind the Capitol

4.65 am miles 42:39  9:10 ave pace 

9.4 pm miles  1:27:09  9:16 ave pace

4.65 am miles 41:57  9:01 ave

8.65 pm miles 1:19:02 9:08 ave 

4.65 am miles, no watch

9 miles behind the Capitol.  Felt very good, fast and strong.  This was a surprising run.  I started slow, wanting to do at least 6 miles.  I've been running a lot of my miles at about 9:00 minutes so I felt like I needed to lay down a couple of faster miles.  It really felt good, towards the end of my run I felt like I was skipping across water, what a wonderful feeling.  A 7:00 minute mile is very fast for me, this was aided by being a slight downhill but it sure felt great.

1:12:35   9:12  8:30  8:14  8:27  8:10  7:42  7:46  7:32  7:03  average 8:04

15 miles behind the Capitol.  Slow run 2:18:51  9:15 ave

4.65 am miles 43:00  9:15 ave

8.65 pm miles 1:21:18  9:24 ave 

4.65 am miles 41:32  8:56

8.65 pm miles 1:18:39  9:06 

4.65 am miles 45:18  9:44 ave

8.65 miles 1:20:43 9:20 ave

Felt very tired and very beat up.  Morning run was almost painful. 

4.65 am miles no watch, felt very tired and beat up.

.63 pm miles. 

6 miles slow and easy behind the Capitol.   56:03  9:20 ave  Very tired, saving what little I have for something longer tomorrow. 

10 miles out and back from home.  1:27:28  8:45 ave.

Out and back from home, very flat. 

4.65 am miles 9:29 ave

9.23 pm miles 8:48 ave 

4.65 am miles 9:06 ave

8.65 pm miles 8:55 ave 

4.65 am miles 44:30  9:34 ave

8.65 pm miles 1:19:25  9:11 ave 

4.65 am miles, no watch

.63 pm miles 

22 miles

Out and back from home, very flat.  3:14:18  ave 8:49

9:07  9:14  9:07  8:51  8:56  8:55  9:00  8:59  8:49  8:56  8:53

8:58  8:57  8:51  8:53  8:50  8:42  8:34  8:18  8:29  8:20  8:16

This run went much better than expected.  I have been planning this long run since last week.  I was so tired on my Thursday afternoon run I had almost written off this long run, which was the last thing I wanted to do.  Friday's runs are short, 5 miles with no afternoon run.  I was hoping for a good recovery and It looks like I got it.

I ran in my racing flats.  This is my first long run in flats, two weeks ago I ran 15 in my flats and things seemed to be okay.  I felt very light and fast the whole run.  Whenever my pace slowed all I had to do was just flick my feet a little faster and my pace would change by 20 to 30 seconds with little effort.  Flats made a huge difference, I really want to run my next marathon in flats.  At about mile 19 my achilles tendon felt like it was going to come undone, it was painful, I was at about a 7:48 pace and feeling good, except for the tendon.  I could have held the pace, and wanted to but decided to back off the rest of the way. 

8 miles on the track slow, very slow and easy.  Achilles tendon very sore for the fist two miles then the pain went away, did not feel much of anything after a while.

1:16:59  9:37 ave 

4.65 am miles 42:58  9:14 ave

8.65 am miles 1:19:36  9:12 ave 

4.65 am miles  very slow, between 44 & 45 minutes, about 9:30 ave

8.65 pm miles 1:20:00  9:15 ave

Racing a 5k on Saturday so i'm trying not to run hard at all. 

4.65 am miles 41:01  8:49 ave

5.65 pm miles 49:06  8:41 ave 

4.65 am miles 41:52  9:00 ave

.63 pm miles 

This is a 20 second PR over last year, I'm very satisfied with that.  6:29  6:46 6:39  This course is an out and back, I was 10:15 at the halfway mark so I ran an even split.  I put in about 2 miles warm up and 1 mile cool down.

10 miles on the track.  Felt really good considering I raced a 5K yesterday.  I ran in Crocks for the first time.  I loved it, I might be running in these a lot more often.  I really enjoy running in flats but at almost a hundred bucks a pop, cheap foam clogs are a nice alternative.  My time was 1:24:36  8:28 ave.

4.65 am mile 43:08  9:16 ave

8.65 pm miles 1:19:06  9:09 ave

4.65 am miles  43:10  9:16 ave

8.65 pm miles 1:16:56  8:54 ave 

4.65 am miles 42:08  9:04 ave

9.4 pm miles 1:17:44   8:16 ave 

4.65 am miles 41:03  8:50 pace

.63 pm miles 

24.15 miles flat terrain 3:39:05  9:04 average 

Ran with a water belt so the first part was a little slow going, which was my plan.  It was an out and back and I wanted a negative split with the last 4 miles the fastest.  Let's see how I did:

9:03  9:19  9:20  9:21  9:18  9:29  9:25  9:16  9:18  9:05  9:20  9:11  9:13  9:10  9:11  9:02  8:55  8:54  9:01  8:47  8:42  8:38  8:30  8:13  the last .15 mile was a 7:50 equivalent

10 miles 1:29:16  8:56 ave

Ran on the track in Crocs.  Felt good, felt strongs.  I can't believe I could put down 10 miles as easily as I did considering I ran 24 miles yesterday.  I started slow and slowly ran a little faster.

9:39  9:16  9:12  9:05  8:51  8:38  8:49  8:39  8:39  8:27  

I added a ¼ mile barefoot.  felt pretty good. 

4.65 am miles 45:08:24   9:42 ave  felt super tired and beat up

8.65 pm miles 1:20:43  9:20 ave felt way way tired and way beat up 

4.65 am miles   9:40 ave  45:01

8.65 pm miles   9:12  ave 1:19:38 

4.65 am miles 44:16  9:31 ave

5.85 pm miles 53.04  9:04 ave 

4.65 am miles 40:38  8:44 ave  ran in my Crocs, felt great

.63 pm miles 

Yeah, I brought home a ribbon!

Splits:  6:48  6:54  6:56  6:59  7:03  6:51  1:26

I'm happy with my overall result, my goal was sub 43.  Using the Race Predictor on this sight my time should have been 42:49 base on my 5K so I used that as a goal.  I figured if I'm at least sub 43 I'm way happy.  This race is a PR for me, that makes me happy too.

I'm training for the Salt Lake Marathon so I did not back off my training too much this week, in fact, I only cut back three miles off of my typical week to give my legs a tiny break for the race.

Oh, did I mention I'm way happy?  I've had a lot of races end in disappointment, so being happy after a race is a great feeling.  This hopefully validates that my overall marathon training in working. 

10 miles on the track.  Ran in foam clogs, felt great.  I'm really liking running in those things.  1:27:49  8:47 ave.

What a beautiful day.  Sun was out, warm enough to wear shorts and only one layer on top.  Came home, ate and had a two hour nap.  I'm ready for the week! 

4.65 am miles 42:08  9:04 ave

8.65 pm miles 1:17:16  8:56 

4.65 am miles 42:18  9:06 ave

8.65 pm miles 1:17:35 8:58 ave 

4.65 am miles 9:01 ave 41:56

8.65 pm miles 9:28 ave  1:21:49

Way way way tired.  PM run was a killer.  I've been staying up late watching the Olympics all week and it's really kicking  my butt.  I'll be up late again tonight.  Sigh. 

4.65 am miles no watch

.63 pm miles 

Flat out and back from home.  3:27:25  9:26 ave.  I almost didn't do this run because I feel like I'm begging to get sick.  My plan was to wake up at 5am and see how I feel.  I actually felt pretty good so I did it.  I knew it was going to be slow going, my main goal was to be on my feet for about 3:30, which is my marathon goal time.  I wanted a slight negative split and accomplished that.  1:46 out (9:36 ave) and 1:41 back (9:11).

I had a difficult time recovering from this run, I got home about 10:30 am, nailed myself to the couch, ate then napped from 2 to 5pm.

I don't feel well, I still hope to put in 5 or 10 miles tomorrow.   

4.65 am miles 44:10  9:29 pace  

.63 pm miles 

First run since last Saturday.  I've been sick.   I'm still sick but I think I can resume training.

Salt Lake City Track Club Winter Series 15K

1:11:45  This is a very bad time for me.  I've been sick all week.  Based on my other race times in this series I should have been around 1:05 - 1:06.  I did not run all week except for 5 miles yesterday and I knew this was not going to go well but I gave it a shot anyway.  

My plan was to go out at my goal pace, which was 7:04.  I was on track for the first two miles but then the third mile was 7:25 and fourth 7:35.  At this point I figured if I can't get back to the 7:05 range I'd start shutting it down.  Fifth mile 7:34, not getting any faster but I figured I'd still stay with it, four more miles in the low 7's and I can still pull out something respectable.  Sixth mile 7:34 again.  I've never quit on a race so I was feeling a little lost right now.  I'm trying to keep a positive attitude considering I was flat on my back in bed sick just a few days ago.  Seventh mile 7:47, I'm shutting down whether I want to or not.  Eight mile 8:20, I guess now i'm "cooling down".  Mile nine 8:38.  Finish line approaches and I'm doing what I can to put this race behind me.

 I'm not filing this as a race report, there is nothing of value here for me or anyone else.

10 miles on the track.  1:29:04  8:54 ave

4.65 am miles 43:32  9:22 ave

9.3 pm miles 1:25:02  9:09 ave 

4.65 am miles 42:43 9:11 ave

8.65 pm miles 1:16:37   8:51 ave 

4.65 am miles 9:26 ave

8.65 pm miles 1:21:15   9:23 ave  

4.65 am miles no watch

.63 pm miles 

5.04 out and back from home, felt great.  Had a hard time keeping my pace down, I wanted to be around 8:45 to 9.  It was beautiful outside, running in shorts and sunglasses, felt great in warmer weather.  44:08  8:46 ave.  Just right for what I wanted today.  Busy day today, just wanted to get a few miles in.  I seem to be just abut recovered from my cold or whatever it was. Looking to have a good strong run tomorrow, 15-18 miles with last five at marathon goal pace, just like Sasha recommended. 

10 mile on the track.  1:20:43  8:04 ave.

Started slow then kept going faster each mile.  8:59 8:23  8:31  8:32  7:56  7:48  7:45  7:51  7:34  7:24

I wanted to do this type of run but wanting a little more mileage, about 5 more miles in the high 8's before my progression from high to mid 7's.  Oh well, I almost packed it in at 5 miles, but as I was getting a little faster, with mile 5 at 7:56, I told myself "hold it here for as long as you feel you can and maybe you can finish with 10 miles total.   So thats what I did. 

Not feeling too well today, wanted to put in 15-18 miles, but this wound up being a pretty good run.

4.65 am miles  8:34 ave

8.65 pm miles 8:12 ave  4 miles at the track 8:00 ave, marathon goal pace.  Felt good, strong. 

4.65 am miles 8:52 ave

10.5 pm miles 8:51 ave 

4.65 am miles  42:35  9:09 ave

8.65 pm miles 1:11:46  8:18 ave.  Ran 4 miles on the track at marathon goal pace. 8:02 7:54   8:02 7:53 

4.65 am miles

.63 pm miles

Not watch, just run 

20 miles on the track 2:58:08  8:54 ave   last five miles 8:41 8:32 8:16 8:00 7:57

10 miles on the track, recovery run.  very slow pace  1:36:27  9:39 ave

4.65 am miles 42:09   9:04 ave

9 pm miles 1:15:51  8:26 ave  4 miles at the track at marathon goal pace 8:00 

4.65 am miles 42:06 9:03 ave

10 pm miles  1:27:37  8:46 ave  felt pretty good

4.65 am miles 9:13 pace

9 pm miles 1:10:22   four miles on the track at marathon goal pace 7:56 8:00  7:50  7:46

average for the pm run was 7:49.  This seems very fast.  I double checked everything I could, the remaining miles of this run must have been run much faster than I thought.  It sure didn't feel like I was running sub eights when I left the track.   

5 miles slow and easy.  Had a hard time leaving the house for a run.  I almost didn't do it.  I felt tired and broken down.  It's hard to listen to your body when your body usually is lying.  I did the 5 miles in 45:01, 9:00 average.  During the first mile all I wanted to do was stop, but I took it one mile at a time, felt a little better with each mile.  I was sure glad when it was over.  Amazing how such a short little slow run can be one of the hardest runs of the year.  I'm glad it's over.

12 miles behind the Capitol and along 11th Avenue.  1:47:44  8:56 ave.

10 miles behind the Capitol 8:42 ave

4.65 am miles 9:25 ave 43:51  felt pretty tired, ran slow.

9 pm miles 8:29 ave 1:16:22  four laps at the track marathon pace 8:01 7:58 7:51 7:48

Felt strong during the marathon pace miles, it was a nice surprise after such a sluggish morning run. 

4.65 am miles 9:16 ave

5 pm miles 8:45 ave    This run was cut short, the high school was holding a track meet and I didn't feel like figuring out a way to add four miles on the fly, plus, I really felt lousy.  I'm glad I cut this run short because I really had a better run tomorrow. 

4.65 am miles 9:04 ave

8.65 pm miles  8:14 ave  4 miles on the track, 7:58  7:57  7:55  7:57   Felt pretty good.   

4.65 am miles no watch

.63 pm miles 

17 miles on the track 8:16 ave  2:20:34 total time.  1 mile cool down 10:13

This is my last long run and also my last hard run.  I will begin to taper from here.  I the past I think I tapered too much, so this time around I'm going to try maintaining a little more mileage and intensity than I have in the past.

Splits from today's run 9:03 8:58 9:01 9:02 8:41 8:41 8:09 8:06 8:01 8:02 7:59 7:59 7:56 7:56 8:00 7:32 7:32 

This run turned out to be exactly what I wanted to accomplish today.  6 miles getting warm, getting ready for marathon race pace, then 11 miles at marathon race pace with hopefully a strong fast finish.   For here on out, what's done is done.  I feel my training is over.  There is nothing I can do to improved what's going to happen April 17th, but I can still make mistakes in my taper, so I have to plan this out carefully. 

10 mile slow recovery run behind the Capitol.  1:34:58  9:34 ave

4.65 am miles  42:56  9:13 ave

9.15 pm miles  high winds, lots of dust in the air.  I could feel grit in my mouth.  1:22:19  ave pace 9:00 

4.65 am miles 40:07  8:38 ave

8.65 pm miles 4 miles on the track 7:47  7:45  7:33  7:33  these were supposed to be at marathon goal pace of 8 min per mile but I was feeling really good.  This was the best afternoon run I've had, probably ever.  I felt super strong and super fast.  Total run was 1:08:57  7:58 ave 

4.65 am miles 43:28  9:21 ave

9.15 pm miles 1:22:19  9:00 ave

For as fast and strong I felt yesterday, today was a payback.  I felt extremely weak and tired. 

4.65 am miles no watch

.63 pm miles 

12 miles behind the Capitol.  As this run progressed, I kept feeling better and better.  The last few miles I ran hard, really felt good.

8:58  8:40  8:32  8:50  8:51  8:32  8:43  8:36  8:14  7:51  7:44  7:21

Average 8:24 

9 miles nice and slow behind the Capitol and along 11th ave.  

4.65 am miles 9:00 ave  41:53 total time

8.65 pm miles 8:51 ave  1:16:29  total time.  slow and easy  4 miles on the track 8:45  8:55 8:52 8:58 were the mile times at the track.

For my taper, i'm trying two weeks with a little bit of fewer miles.  Before my tapers were three weeks with practically no running the week of the marathon.  I think that has been disastrous in the past.  We'll see what happens with this approach.   

4.65 am miles 41:55  9:01 ave

8.65 pm miles 1:17:06  8:55 ave

tough running today.  Legs had no life.  I have a hard time believing I'm going to race 26.2 in 10 days.  I'm counting of feeling really good.  Putting my blind faith in my taper plan.  It looks a little questionable so far.

4.65 am miles 38:29  8:17 ave

Felt very strong this morning.  best I've felt in the morning in a long time.  It's been a long time since I did this run under 40 minuets.  It really felt good.  I was feeling horrible during last nights run, this was a pleasant surprise.

5.65 pm mile 8:25 average 47:33 total time.  I trimmed this run back by 3 miles.  Time to get the legs juiced up for the marathon. 

4.65 am miles

.63 pm miles  no watch 

4 miles on the track  32:17   8:31  8:01  7:53  7:51  ave 8:04

4.65 am miles  9:17 ave pace

4.65 pm miles  8:41 ave pace 

4.65 am miles  9:19 ave pace

4.65 pm miles  8:24 ave pace 

5 easy miles behind the Capitol.  Last two miles really felt nice.  The first three I kept thinking "how in the world am I going to qualify for Boston Saturday when I feel this crappy".

44:33  8:55 ave. 

I did it.  BMQ on an fairly tough course.  For the first time the race did not run me, I ran the race.  I held my pace to the end and finished strong.  Mile 25 is uphill, no one but me was running up.  I only lost 30 seconds on this mile, which I was very happy about.  I had enough time the the "bank" so I wasn't too worried and was very pleased when I hit my lap button and it showed 8:31.  I knew I was home free.  I still ran the last 1.2 as hard as I could, my only worry was not tripping.  I had to dodge a few half marathon walkers, this was my biggest fear.  The weather was beautiful, I was worried it was going to be too hot but it was not a factor at all.

1  7:22

2. 7:49

3  7:48

4  7:48

5  8:10

6  7:59

7  8:04

9  7:54 

10  7:54

11  7:52

12  8:05

13  8:14

14  7:44

15  7:46

16  7:56

17  8:00

18  8:01

19  7:57

20  7:56

21  8:12

22  7:57

23  7:57

24  7:53

25  8:31

26.2  9:19  (7:46 ave)

I am happy with every single mile.  To date, this is the race of my life.  It was perfect! 

1 easy mile around the track.  9:22   It's going to take a while to rebound from the marathon.  Rode my bike to and from work, about 9 miles.

4.65 am miles no watch.  felt pretty good, felt strong.  first run since the marathon

5.15  44:52  8:43 ave  my legs felt very heavy.  If I had a choice, I would not have run in the afternoon but I had to get home from work.  I'm surprised my pace was 8:43, it felt much slower. 

4.65 am miles 41:32  8:54 ave

.63 pm miles 

5 miles on the track 43:50  8:46 ave

.5  miles barefoot  4:52 

Rode my bike to and from the track.  First ride of the year, 6.89 miles round trip.  Sure felt good to get on the bike.  The road bike is a tough relationship.  Every minute on the bike is a minute away from running. 

6 miles on the track  51:48  8:38 ave.  Felt a little bit stronger for the first time since the marathon.  Oh mighty strength how I missed you.  Kicked off my crocs and did a .75 mile cool down barefoot.  9:28 equivalent pace.

Rode my bike to and from the track.  Rode about 8 miles. 

4.65 am miles  41:15  8:52 ave

4.65 pm miles  39:24  8:28 ave 

4.65 am miles  40:50  8:47    rain and a little wind this morning.  

4.65 pm miles 38:51  8:21

Feeling much stronger.  Actually thinking of running the Desnews Marathon 

4.65 am miles 41:25  8:54 ave

4.65 pm miles   40:37  8:44 ave

10 miles behind the Capitol  8:53 ave

10 miles behind the Capitol  1:23:49  8:23 ave  I ran a mile barefoot.  This was my first barefoot run on asphalt.  It was along 11th avenue which has very smooth asphalt and practically no debris on the sides of the road.  I ran on top of the white stripe on the side of the road.  It made a big difference.

4.65 am miles  8:15 ave

5.65 pm miles  one mile at the track barefoot.  Strong fast run, left my watch at work, no time today. 

4.65 am miles no watch

6.65 pm miles 58:22  8:47 ave 

4.65 am miles  42:26  9:08 ave

5.65 pm miles  48:42  8:37 ave 

4.65 am miles 40:21  8:41 ave

.63 pm miles 

11 miles from RR tracks to track for 1 mile, up to the Capitol, along 11th ave.  Barefoot on 11th

1:37:48   8:54 ave 

10 mile at the track.  1:26:30  8:39 ave

4.65 am miles 42:31   9:09 ave

6.65 pm miles 58:11  8:45 ave 

10 miles out and back from home  1:29:14  8:55

10 miles out and back from home 1:26:51  8:41 ave

13.5 miles 2:02:53  ave 9:09  lots of hills.  1 mile on the track to start then off to Victory Road, behind the Capitol to 11th ave up to to top of Popperton Park and back. 

5.85 am miles 46:02  7:52 ave pace.  Train stopped on the tracks, had to detour, had to pick up the pace to make it to work on time.

6.65 pm miles  55:23 8:20 ave pace 

4.65 am miles  42:33 9:09 ave

6.65 pm miles 55:42  8:23 ave  2 miles on the track barefoot 

4.65 am miles 8:46 ave 40:47 total

6.65 pm miles 8:43 ave 57:57 total 

4.65 am miles 41:23  8:58 ave

.63 pm miles 

10 miles out and back from home.  Cold day today, it was 47° at about 11am.  It was windy and cold for the return trip and hailed at one point which turned into cold rain.  The wind died down and it turned out to be a pleasant run over all.  I was dressed for it, which made all the difference.  1:33:41  9:22 pace.  I had no desire to run hard today, took it nice and slow and enjoyed myself.

10 miles behind the Capitol  1:25:22  8:32 ave

Felt very good considering I had spend about 4 hours doing yard work today.  I was thinking I might only go about 6, but as soon as things started getting juiced and lubed the 10 came easy. 

4.65 am miles  41:05  8:50 ave

6.95 pm miles  57:46  8:19 ave  warm, beautiful sunny afternoon. 

4.65 am miles 40:37 8:44 ave

6.65 pm miles 55:43  8:23 ave, two miles barefoot on the track. 

4.65 am miles 39:32  8:30 ave

10.14 pm miles  ran a different route, straight up A street from downtown.  1:27:16  8:36 ave 

10 miles behind the Capitol, 1:25:12  8:13 ave

out and back from home, felt fast and strong.  1:57:45  8:25 ave.  the last five miles was an ave of 8:07

4.65 am miles 40:06  8:37 ave

7.08 pm miles 1:02:17 8:48 ave   this is straight up b street.  The black water clogs are very thin, much thinner than crocs.  This is good in that it closer simulates barefoot running, but they sure are thin.  Stepping on pebbles hurt.  Otherwise, I really like them.  It will be interesting to see how many miles I will be able to get out of them. 

4.65 am miles 37:18 8:01 ave

10.08 pm miles 1:28:50 8:49 ave, B street route home. 

4.92 am miles 45:25  9:12 ave pace

.63 pm miles 

13.1 miles 1:36:47  7:23 ave pace

7:06  7:04 7:05 7:17 7:03 7:12 7:13 7:15 7:27 7:49 7:34 7:53 7:55

I ran with two other guys, one was much faster than I am, the second guy, to my surprise, turned out to be faster than I was today.  The run was for the 2nd guy, it was a training run for him and he invited me to push him.  Turns out I blew up toward the end.  When he told me he wanted to ave a 7:15 pace I told him I probably can't do that, I thought for sure he would not be able to do it either because I've been a little faster than he in the past.  It was humbling to be dropped.  7:15 is pretty much a half marathon race pace for me, so for me to ave 7:23 this wasn't too bad considering I was not race ready.  As for my friend, I was happy for him, we haven't run together since last winter, he's improved and probably faster than I am.  Good thing his not in my age group!

4.65 am miles 39:20 8:28 ave

10.08 pm miles 1:27:40 B Street route  8:41 ave

4.65 am miles  8:54 ave

10.08 pm miles 8:59  B street route 

4.65 am miles 41:16  8:52 ave  heavy rain, wonderful run, soaking wet

10.08 pm miles 1:30:41  9:00 ave  B street route 

4.65 am miles

.63 pm miles 

10 miles, out and back from home.  1:33:03  9:18 ave.  slow and easy.

4 miles on the track.  ran late evening, very nice.  38:33  9:38 ave.  Ran after big Sunday dinner, not very wise, but I wanted to get some miles in, even if it were four slow miles.  2 miles of barefoot was very nice.  Looking forward to more and more barefoot miles each week.

4.65 am miles 8:54 ave  41:23

10.08 pm miles 9:04 ave 1:31:27 B St route

4.68 am miles 9:35 pace

10.08 pm miles  watch messed up, pretty slow pace

r 

4.65 am miles 37:46  8:07 ave.  I think this morning was an all time low temp for this day.  It was about 40°

10.08 pm miles 1:34:51  9:24 ave r B St route. 

4.65 am miles, no watch.  Beautiful morning.  Fairly cool, sunshine, glorious.

.63 pm miles 

13.08 miles, up to the top of City Creek and back.  I have never seen City Creek so green.  I was incredible.  Pretty warm day, nice to run in some heat, but not too hot.  2:01:14  9:16 ave.

9.09 9.49 10.07 9.48 10.21 10.01 10.25 8.34 8.42 8.37 7.54 8.16 8.36

I wasn't trying to run fast, just make it to the top and then come back down.  What a terrific run this was, absolutely beautiful.  I've this run several times, I think I'm going to do it a little more often.  What a day! 

4 miles all barefoot on the track.  I rode my bike before and after.  It was nice to run and ride and not have to cycle with a backpack to carry running shoes.  I kick off my cycling shoes and socks and start running.  I love it.  I'm not getting enough cycling in, but that's just how it's going to be this summer.  This way, I get a little cycling in.  I'm also going to run few miles Monday to make up for Sunday shortfall.  I never run on Mondays.

My time was 32:36  splits 8:42  8:17  8:11  7:26  ave 8:09.  This is the fastest and longest barefoot run to date.  That last mile tore me up pretty good, I went just a little too fast I think.  It felt so good.  My feet are getting tougher.  The track felt like felt, that sounds kind of funny.  It did feel like I was running on felt, it was so nice, could not help but to open it up a little bit.

3 behind Capitol, very slow

4.65 am miles 39:59  8:36 ave

10.08 pm mile 1:38:09  r 9:44 ave B street route.  getting hot 

4.65 am miles  8:06 ave pace 37:40  felt fast, light and strong this morning.

10.08 pm miles r  starting to get hot, B street route 

4.65 am miles 41:32  8:56 ave

10.08 pm miles r B Street route.  Low 90's during this run, summer is here 

4.65 am miles, no watch, beautiful warm morning.

5 miles on the track, hot afternoon.  8:47 ave.  After 3 slow miles I wanted to run a quarter mile as fast as I could.  I've never done this before so I did not know what to expect.  My flat 5k pr is 6:37 pace, so I figured I'd be happy if I could pace the equivalent of a 6 minute mile.  I ran 1:21, which would be a 5:24 mile so I was happy.  When I took off I felt fast and strong, half way around I felt the lactic acid shut down my legs.  The last quarter length of the track I felt like I was running about a 9 minute per mile pace.  I was actually surprised I finished in 1:21.

16 miles.  Started at the track for one mile, up Victory Road, behind the Capitol, over to Shriners and back.  Looped twice behind the Capitol.  Didn't look to do any speed, originally hoped to go 13, but it was such a wonderful late morning I stretched it a little longer.  What a great run!  2:21:47  8:52 ave

2.5 easy miles.

4.65 am miles  37:26  8:03 ave  this run was nice, felt light and strong.

10.08  pm miles  1:28:57  B street route, ran pretty hard.  8:49 average.

4.65 am miles  41:56

10.08   pm miles  B street route.  very hot.

4.65 am miles  41:52

7.5  pm miles  very slow run  98 degrees

18:26  5:56 average pace.  This was a very very fast course, I PR'd by a little more than two minutes.  I'm sure most of this is from the course, although I'd like to think that I'm a little faster and stronger since last January.

This was an inaugural race.  The field was pretty small, about one hundred.  Being a first time race, I was expecting some disorganization.  My expectations were exceeded.  The packet pick up was borderline disaster.  Had I been one of the many who were a victim of the packet mess up, I would called it a total disaster.  I lucked out.  We were bused to the starting line, which was kind of fun for a 5k, but we sat there for a half hour waiting for the timing mat delivery guy to show up.  The 5k course was not marked, which really surprised me, or I missed them, which is entirely possible, but then again, a runner should never have to hunt for a mile marker.

I enjoyed the course. I knew it was going to be a downhill screamer because the course is part of my regular training runs.  I have to admit, I was very surprised with my overall time.  I was hoping to finish in the high 19's, which would have been at least a 30 second pr.  I guess I underestimated the power of a down hill course.

The top three overall winners received a glass vase with the race insignia engraved on the front.  This was a very nice award and I am extremely excited to have one.

I will most likely run this race in the future.  I give the race director a lot of slack with this being a first time race. 

10 miles on the track, slow and easy.  1:33:17  9:20 ave pace.  Quads a little tight and sore from yesterday's race.

1.5 miles on the track, then took off to the Capitol, ran back and forth along along East and West Bonneville Boulevard, returned to the track for another half mile.  9:07 average pace, 1:35:43 total time. 

3 slow miles on the track.  Very tired from the long weekend of racing, more running and cycling.  It caught up to me this afternoon.  Nice to be home relaxing, watching stage 3 of the Tour de France. Looking forward to a good run in the morning. 28:59  9:40 average.

4.65 am miles 39:45   8:33 ave

10.08  pm miles r 3 super slow, rest about 8:58 including going up B street 

4.65 am miles 38:52  8:22 ave

10.08 pm miles B street rout. r 9:49 with 3 slow backed out 

4.65 am miles  41.36  8:57 ave

.63 pm miles 

8 mile run, first two 8:10 6:57  r the remaining 6 very slow and easy.  About 4 hours later went on a 17 mile bike ride.  Fun day, got caught up on the Tour de France also.  I love July.

4 easy miles

6 slow miles.  Start at East Capitol, 2 miles up City Creek, end in Memory grove. r all the slow running has been good on my achilles.  It's been sore for many many many months, probably a year.  

4.65 am miles 33:43  7:15 pace.  All the slow pace running paid off today.  I could not hold back, had to fly.

4.65 pm miles 34.40  7:27 pace.  Had to get home quick, not extra miles.  Saw Paul McCartney.  My life is now a little different.  

4.65 am miles 38:56  8:22 pace

13.08  pm miles 2:03:13  9:25 pace  6r very slow miles 10:12 pace.  This rout included B street. 

4.65 am miles 40:52  8:47 ave

10.08 pm miles 1:30:19  8:58 ave, r3  (29:40 9:53) B Street route 

Loving the heat!! 

4.65 am miles, no watch

11 miles 5 back and forth along East and West Bonneville Boulevard  40:52   9:10 9:03 8:19 7:46 6:34 then and out and back total 6 miles r  58:01 9:40 ave pace.  3 miles from East side of Capitol, up city creek, turn around, 3 miles down and stop at Memory grove.  Slow and easy. 

6.2  slow miles 57:47 r  9:19 ave.  Wonderful early morning run.  In the afternoon I cycled 31 miles to Saltair and back.  Very hot early afternoon ride.  I had to get my Tour de France on!

3 easy miles

4.65 am miles 37:36 8:05 ave, felt fresh and strong.

13.08 pm miles  1:59:09  9:07 ave B St route.  also did a mile on the track barefoot.  It's been exactly one month since I have been able to run bare foot.  I pushed too hard on June 20th with 4 miles barefoot on the track, running each mile faster than the other until I was down to about 7:26 pace.  Tore up and blistered my feet pretty bad.  Lesson learned.  It's so nice to be able to run barefoot again. 

4.65 am miles 41:37  8:56 ave

11.08 pm miles 1:43:38  9:21 pace, B Street route.  one mile barefoot on the track. 

4.65 am miles 42:10  9:04  ave slow and easy

9.08 pm miles 1:23:12  9:10 ave  more slow and easy.  racing Saturday. 2r

Loving the heat! 

Ahhhh, it was so nice to put on my "out of print" red Saucony A2's.  I love these shoes and cherish my time in them.  It's going to be a painful separation.

I trained well for this race.  I did a lot of downhill and did a good job maintaining some pretty good mileage after the Salt Lake Marathon in April.  4th in my age group for this race may be the best I'm ever going to see.  I peeked ahead at next years competition in the 45-49 group and it ain't looking pretty at all for me placing with those boys.  I'm leaning towards doing the marathon next year.  The DesNews Marathon was my first a few years back in 2003.  I want to come back and beat that course like it beat me in 03. 

I race a downhill 5K on the 4th of July and did well, so I had high expectations for this race.  I knew I had 39 something in the bag with the possibility of something just a little better.  The third place time was 37:23 so I do take some comfort in knowing that I was not strong enough to be rewarded with a spot on the podium.  Sometimes it's better to be beaten soundly rather than being left to wonder where you could have picked up an extra 10 or 15 seconds along the way.  

So here's how it played out for me:  39:11 average pace 6:18

Mile 1 5:46

Mile 2 5:55

Mile 3 6:26

Mile 4 6:20

Mile 5  6:23

Mile 1.2 8:20 (6:52 pace) 

This is a tricky course, those first two miles are very fast.  I honestly don't know if I would have done better with a slower start.  On a flat course it seems like you can be a lot more methodical about a pacing strategy, with this race, my approach was to go out fairly hard and hang on for dear life. I didn't have much left in me for the last mile, I obviously used it at the top of the course.  No regrets, I had a great time!

10 easy miles on the track.  A little sore from the race yesterday, but it's a good sore.  Rode my bike to and from the track.  It's always nice to get out a spin a little.  Total bike ride was only about 7 miles.  1:31:14  9:07 ave.  The 1.5 barefoot felt very nice.

5 easy slow miles on the track. r 

4.65 am miles  8:32 ave 39:42

10.03 pm miles  1:35:21  3r slow and easy  9:15 pace 

4.65 am miles  7:54 ave 36:42  great morning run, felt like I had lightening in my legs.  I felt so good I ran the stairs after my run.  2:25 for the stairs

11.08 pm miles 1:43:10  3r   9:19 ave, B street route, 1 miles barefoot on the track, three miles of the 11.08 were very slow, skewing the overall averate. 

4.65 am miles 41:56  9:02 pace

12.08  1:58:11 9:47 ave 4r B street route, half mile up City Creek.  Very hot.  Slowed down significantly coming home.  Really felt the heat, still enjoyed it, but I took it slow.  My barefoot mile on the track was 7:55.  felt light an strong for that mile.  Very enjoyable. 

4.65 am miles, no watch

.63 pm miles 

Rather unexpectedly, I wound up blasting up to the top of City Creek from the Capitol, then descending rather quickly back to the start.  (Fast for me anyway)  This run wasn't planned, it just happened.  I was going to do an easy 8 to 10 miler and enjoy the early morning air.  Well, I did enjoy the early morning air but my body want to aggressively churn up the canyon to the top, so I let it happen.  It was nice to run in sub 90 temps and no sun.  This was one of those wonderful runs that will stick in my mind for a while.  I had lightening in my legs instead of lead.  I love it when this happens.

The last time I ran to the top of City Creek it took me 2:01:04.  I was not running hard at all that day, I just wanted to chug my way to the top.  Today my time was 1:46:48  8:09 ave.  I was trying to run almost as hard as I could today.  It felt so good.  Mile times 9:11 9:09 9:23 9:15 9:16 9:48 8:52 6:57 7:08 6:30 6:39 6:36 6:35 

10.36 miles  1:37:04  9:22 ave.  1 mile barefoot on pavement.  Could have easily added more, so I will next time.  Nice easy, relaxing run after yesterday's pounder.  Beautiful morning run.  I could use a month of weekend mornings.

6 miles easy on the track, last two barefoot..  56:51  9:29 ave.  Extremely sluggish at first, very hot.

4.65 am miles 39:56  8:35 ave pace

12.08 pm miles 1:58:07  9:46 ave 5r slow pace about 10:30 for those 5 miles.  B street route plus one mile up City Creek 

4.65 am miles 41:268:55 ave pace

12.65 pm miles  8 miles of this on the track, 2 of those 8 barefoot.  1:51:46  8:50 ave pace.

overcast most of the time.  a very nice change from the heat. 

4.65 am miles 41:18  8:53 ave

12.65 pm miles 8 miles on the track 1.5 barefoot 5r 

4.65 am run, no watch.  I'm very relieved to not be running this afternoon.  I'm beat.  I soaked my feat in ice water for 20 minutes.  They feel great!  

ran an 8 mile progression on the track.  Total time 1:02:27  7:48 ave.

9:16  8:26  8:27 7:40  7:42  7:15  7:07  6:35

the I did 2 miles bare foot as a cool down. 9:14 and 9:15

Nice little run to cap off the week. 

13.42 slow easy miles.  Started the run at 6:40am.  Very very cool, in fact, the first mile I would describe as cold.  What a feeling!!  Had no desire to run hard, just nice and easy.  I ran behind the Capitol and along 11th avenue.  On East Bonneville Blvd. a four point buck crossed the road right in front of me.  Wow.  I've seen dear down this low in the winter, and it's always does and fawns, never a buck and never in summer.  What a treat.

2:06:38  9:26 ave pace 

6 easy, slow miles r

6 am miles, watch malfunction, no time, but it was fast.  Train parked across the RR tracks, had to run another route n the fly and still make it to work on time.

12.08 pm miles 1:49:11 9:02 ave.  B Street route, 1.5 up 11th, E & W Bonn Blvd, 2 miles on the track barefoot. 

4.65 am miles 40:32  8:43 ave

13.08 pm miles 9:06 ave  B Street route, E & W Bonn Blvd & 11th ave.  This run turned out to be very difficult today.  Tough run today. 

4.65 am miles 8:48 ave 40:54

15.08 pm miles  9:36 ave 2:24:53  slow and easy.  B Street route, 11th ave E & W Bonn Blvd, two miles barefoot on the track.  I ran this nice and slow.  Yesterday really kicked me hard so I kept todays pace slow and easy. 

5.21 am miles no watch.  very tired and beat up.

10 miles out and back from home.  Nice and flat, 85°.  1:23:43  8:22 ave.  I was a little surprised at my time today.  I thought I was running 9's.

12 miles on the track.  Ran a 10 mile progression with a 2 mile barefoot cool down.  Beautiful late summer morning.  Enjoyed every second of it, don't have too many of these left.

10 miles 1:22:04  8:12 average.  Splits 8:46  8:34  8:36  8:32  8:31 8:23  8:11  7:57  7:43  6:51

Not too bad considering I just finished a 90 mile week, my highest mileage week to date.  My body seems to be handling it well.

2 mile bare foot cool down 9:30  9:39 

4 easy miles r

5.21 am miles 44:42  8:35 pace

 12.37 pm miles  work to Liberty Park, 4.5 miles in Liberty park then back home.  3r

6 miles am,  49:26  8:14 ave

 13.57 pm miles  6r miles Liberty Park, 9:37 ave then home.  8:20 pace home, 52 minutes 6.24 miles.  the extra 1.33 is from work to liberty park.

6 am miles 51:55  8:39 ave

13.87 pm miles  6r miles in liberty park then home  8:50 ave pace home, 6.24 miles

5.65 am miles, no watch.  Legs are taking a pounding.  I'm happy to not run on Friday afternoons.  I'm beat.

Had to get to 80 miles for the week.  Did a quick out and back from home.  Thought I'd be able to get in 10 to 13 today.  No such luck.  Busy, productive, fun day!

6 miles r

3 miles race course route.  Figured I ran it at about 7:30 

6r miles on the track.  Forgot my running gear so I just ran 6 slow miles on the track barefoot.  felt great.  The barefoot running seem s to get rid of a lot of little aches and pains in the lower legs.

5.65 am miles 48:38  8:36 ave

15.15 pm miles  6r  8:50 pace except 6r @ 9:45

5.5 am miles 48: 17  8:33 ave

11.65 pm miles 4.5r liberty park 2.5 miles on the track.  all flat

This race was a lot of fun.  I wish there were more midnight races.   Very well organized, looking forward to doing it next year.  The first mile is a steep uphill, the rest downhill.  I don't think the miles were marked on the course but it didn't matter.  I don't really do any pacing for a 5K, it's just hammer down the whole time.

20 miles, out and back from home, flat route.  Planned on a 10 mile easy recovery run since I raced a 5K Friday night.  Once I set out I figured I'd maybe run two full hours slow which would have given me about 13 to 14 miles.  I was feeling pretty good and did the first 5 in 42:53 which was an 8:35 pace.  I planned on going at least a mile or two more, and then something rather surprising happened.  

The next part of this run is at least a half mile from the first 5, which I have marked, to the Legacy Highway bike path, which is marked.  I'm starting to feel even better now that I'm 5.5 miles into my run.  The next mile I go 7:58, then 8:00 and I don't feel like turning back, I want to stretch this into about a 16 miler.  Next mile 7:58 and no way to I want to turn back, I'm starting to get a nice little runners' high going.  Now I can't hold back, feeling light and strong.  I'm ready to turn this into a 20 miler.   I go 7:33 and I'm higher than a kite.  I know I can hold this pace coming back and I'm very excited to do so.  I've never done a 20 mile training run this fast.  I don't know where the strength is coming from.  Maybe all this hills and 90 degree days are starting to pay off on this relatively cool Sunday morning.  Next mile, 7:37, still higher than a kite and headed back.

Wow, 7:20, what am I doing?  My marathon pace is 7:56, am I in over my head on this run?  ... Sure doesn't feel like it.  7:26 and  7:19 follow.  I'm back to my half mile gap where I start the five miles home.  Each individual mile is not marked so I'm not able to check my pace but I'm still confident I can hold it.  I figure I need to be back home in about 37-38 minutes to hold at least 7:30 pace so I start pouring it on.  Holding this pace on a 20 mile run would be incredible for me.  Feeling great but having to work hard, it feels like I'm hanging on.  I finish the last 5 in 35:40, a 7:08 pace.  I'm feel like I'm on top of the world.  What a run!  

Great day to be alive.  I don't know who to thank, but I feel like a need to thank someone?  I cherish everyday on this planet.   

6r easy miles  56:06  9:21 ave

5.65 am mile 48:20  8:33 ave

10.38  pm miles  6r 9:23 pace  

5.65 am miles 8:42 ave 49:09

14.87 pm miles 5.6r 9:50 pace. next 7.6 8:21 ave 1:03:25  

Slow 10 miler this morning. 9:44 ave 1:37:21 total time.  Almost all my miles yesterday (20.5) were on concrete, I am way beat up today.

10 miles out and back from home.  felt much better today.  Soaking my feat in an ice bucket after yesterdays run really did wonders.  1:31:02  9:06 ave

10 miles out and back, nice and easy   9:14 pace, 9:21 out 9:07 back, total time 1:32:19

21.25 miles   8:29 ave half on the track the other half up to the Capitol along 11th to Shriners and up the hill and back. 3:00:11 then one mile cool down, 10:10 barefoot.  I felt great the rest of the day.  

13.2 out and back from home.  Fatigued from yesterday's 22 miler but strong enough to keep going at an easy pace.  2:05:09  9:29 ave pace.  9:38 out and 9:08 back.  Beautiful cool morning.

6 slow easy miles on the track.  Very tired and sluggish.  57:28   9:35 ave

5.65 am miles 8:54 ave pace  50:17 total time

14.35 pm miles 2:19:32 9:43 ave  B street ave, 1/2 mile along 11th and back, down to City Creek, up 3 miles to treatment plant and straight home from there.

5.85 am mile  9:03 ave 52:57

11.65 pm miles 9:24 ave pace  all but 1.4 miles on the track.  3.25 barefoot.  Legs are pretty dead right now. 

5.65 am miles, no watch. 

10 miles out and back from home.  1:19:19  7:56 pace   40:21 8:04 ave out  38:58 7:48 ave back

10 miles on the track 1:26:21  8:38 ave last 2 miles 7:51  7:08, felt good to open the throttle a little bit at the end.

6.3 am mile 8:15 ave 51:59 

14.03 pm miles 2:09:21  9:13 ave.  B Street route, Capitol and home.

5.65 am miles 8:59 ave 50:44 total. 

16.03 pm miles 2:24:24  9:00 minute ave.  B street route, 11th to the cemetery, behind Capitol and home.  Lower legs sore, iced my calf at work in the afternoon and soaked my feet and ankles in an ice bucket when I got home.  

5.65 am miles  51:19  9:04 am miles.  Pretty tired and beat up, rt calf and lower inside bothering me.  I decided to run in racing flats rather than Crocs to see if that would make it feel any better.  It didn't.

8.65 pm miles   1:20:57  9:21 ave.  This was a very difficult run.  Every step hurt, completely dead legs.  I could not wait for this run to end.  I think my body is screaming at me to go easy the next few days.  I'd normally listen to my body, but my body likes to lie.  My right calf and lower leg inside hurt.  Like all my other aches and pains that come and go, I'm just going to run it out of me.  This was a pretty miserable run, I'm glad it's behind me.

5.65 am miles 49:26  8:45 ave.  For as horrible as I felt yesterday along with the pain in my rt calf I was apprehensive about running today.  I honestly thought I was developing an injury.  Much to my surprise I felt pretty darn good this morning.  I was back in my Crocs and the world was right, very little to no pain in my calf.  I wonder if it was the Adidas flats that caused my calf pain?  Oh well, I'm glad I felt good.

10 miles out and back from home  1:31:42  9:10 ave

15.56 miles with TS 2:14:05  8:37 ave  8:49  9:19  8:41  8:34  8:11  9:10  9:01  8:59  8:18  7:49  7:46  7:53  7:32  8:49  9:44

ran in the Sandy area 106th south. 

2 miles on the track.  Painful run, very very tired, wanted to do 6 today but threw in the towel.  Came home and went to bed at 8:30pm.

5.65 am miles 50:50 9:00 ave

10.65 pm miles 6 on the track, flat route home 1:36:59  9:06 ave.  Calf hurts, hurt a lot during the run but felt a little better by the end of the run.  I'm going to have a low mileage week to heal up my calf and also save some juice for a 5K on Saturday. 

5.65 am miles 9:06 ave pace  51.25

8.65 pm miles  9:32 ave 1:22:32   feeling beat up, soaking my ankle and calf in a bucket of ice water. 

4.65 am miles  44:56  9:40 pace  did not run home, kept miles low, heal up my calf and save some juice for the 5K Saturday. 

1st of 9 in AG 14th of 402 overall.

This race is on the U of U campus, very challenging course, probably one of the more difficult 5K's because the whole course is either uphill or downhill at any given point.  I was well prepared for this race and felt like I ran very well.  I'm pleased with my time and feel great. 

6 miles barefoot on the track 53:19  8:53 ave

5.65 am miles 49:30  8:46 ave

10.07 pm miles B street rout 1:31:08  9:03 ave 

Wrapped my ankle, felt much better, lower leg still hurting 

5.65 am miles 51:57  9:11 ave

10.07 pm miles B street route. 1:33:53  9:19 ave

Wrapped my lower leg much better today.  Compression sock, knee high, ankle wrap and ace bandage around my calf.  Huge improvement today.  I think I'll stay with this wrap job for a while. 

6 am miles  52:13  8:42 ave

10:07 pm miles B street route with 3 miles of 11th ave.  1:34:40  9:24  pretty darn sore, didn't feel as good as it did in the morning. 

5.65 am miles.  Wrapped my lower leg and ankle tightly.  Quite a bit of pain.  After the the run I took some ibuprofen after the run and it cleared it right up.  Feels pretty good tonight, we'll see what happens tomorrow.

2 miles on the track.  I took Saturday and Sunday off to rest my calf/lower leg.  I didn't feel well at all, this run was terrible so I cut it short.  I would have liked to have done 6, 4 minimum.  Oh well.

5.65 am miles.  Wrapped up my lower leg good and tight and took off.  51:23  9:06 ave.  

5.65 pm miles  50:34  8:57 ave.  No way was I going to try to go 10-13 like the good old days (three weeks ago).  Leg hurts, looks like I'm going cut my mileage for a while to allow this lower leg situation to get better.  I'm thinking I can still log 50 to 55 this week, hopefully go 60 next week and hold it there for another week or so.  We'll see, I just hope to get 11 in tomorrow. 

5.65 am miles 50:11 8:53 ave  leg felt a little better, it gave me hope, but still very sore.

5.65 pm miles 51:16  9:04 ave   much more sore in the afternoon.  I think I can hang with this plan for a while and just wait out the soreness.

5.65 am miles  49:45  8:48 ave  better this morning, actually felt like a runner.  Healing seam to be taking place.

5.65 pm miles  51:57  9:12 ave.  Hurting badly.  So much for feeling good this morning.  I thought I'd feel better than this, oh well, we'll see what tomorrow brings.

5.65 am miles.  Compared to how I felt yesterday afternoon I wondered if I'd ever be able to run again.  Had a pretty good run, felt like a runner, had many positive thoughts about upcoming races, increased mileage and putting this ache behind me.  I'm happy for no afternoon run today.

6 miles on the track.  52:54  8:49 ave.  I felt like I could have easily put a few more miles in but thought better of it.  I'm concerned about my decrease in mileage but I think I have to do it to get my lower leg back to 100 percent.  I rode my bike to and from the track.  What a beautiful warm day.

6 miles on the track 54:57  9:10 ave

5.65 am miles 52:42  9:20 ave, leg getting a little better

5.65 pm miles 50:38  8:58 ave  with this being my second run of the day, it's been painful the last two weeks, but I can tell I'm getting better.  Should be in pretty good shape by the end of the month.

5.65 am miles 50:59  9:01 ave pace, recovering nicely.   

5.65  pm miles 50:11 8:53 ave pace.  leg continues to improve, still sore.

5.65 am miles 51:06  9:03 average, leg slightly better

5.65 pm miles  51:43  9:09 average

5.65 am miles

10 miles out and back from home  1:27:38  8:46 ave.  This is the best my leg has felt in a long time.  Had a hard time keeping the pace on the slow side.  out 44:25  8:53 ave back 43:13  8:39 ave.

10 miles on the track.  1:27:44  8:46 ave.  Leg felt pretty darn good.  I think I'll shoot for around 65 miles this week.

10 miles on the track, easy pace.  1:31:28   9:09 ave.  Leg better.  this run seemed to take a long time.  Strange feeling, didn't have much running joy today.

5.65 am miles  50:41  8:59 ave

5.65 pm miles  48:57  8:41 ave

The decreased mileage is working.  I felt pretty good today, had a little spark in my step.  Leg pain is less, things are going well.  I just saw that the Boston Marathon registration closed already.  Wow, it filled up in 8 hours yesterday, I'm glad I was excited to register and did it right away.  Pending some kind of mess up with verifying my results, I'm in!!

5.65 am miles  9:13 pace

5.65 pm miles   watch mess up.  forgot to bring tape with me to wrap my leg, ran home gently. 

6.3  am miles 55:41  8:50 ave pace, had to run hard to make it to work, train on tracks.

5.9 pm miles  50:22  8:32 ave pace, I think I ran this too fast, I'm not healed up yet, need to keep it slow.

5.65 am miles, no watch, healing nicely. 

6 miles out and back from home.  8:41 ave, really felt good the last few miles.  felt strong in the hips, was running about 7 to 7:30 at one point.  It was nice to open it up a little, I backed off pretty quickly, leg and ankle still tender.

7 miles on the track 1:01:57  8:51 ave

6 miles on the track, leg feeling very good.  49:03  8:10 ave pace.  It was a little cold today, I ran hard at first to get warm and just kept up the pace.  I would have run a little slower to keep the pounding to a minimum but I didn't.  It turned out well.

5.65 am miles 49:04 8:41 ave  nice cool morning, I think my injury is pretty much gone.

5.65 pm miles 46:21  8:12 ave.  Very strong, wanted to run more miles and wanted to run faster, I think that is a very good sign.  I'm going to fight it and stay the course, finish out the week at about 65 miles, nothing more.

5.15  am miles no watch, did not tape up, had a little discomfort.

6.15 pm miles  54:05 8:48 ave  lot's of discomfort, must tape in the morning. I could really feel it this afternoon, this was a very labored run.

5.65 am miles 49:44  8:48 ave  quite painful, wrapped up my leg pretty tight, helped a  lot.

5.65 pm miles  51:14 9:04 ave  very tired, very labored, again, wrapped up tight, a little pain.

5.65 am miles 49:02  8:30 ave, really felt good this morning, had a little fire in my legs.  surprising after such a rough, painful run yesterday.   I had my leg taped well.

10.3 miles behind the Capitol, along 11th Ave to above Shriners.  First non flat run in over a month, good to be back on this terrain, leg feeling better, had it taped up well.  1:30:21  8:47 ave pace.  On several occasions I had to slow myself down to reduce the pounding.

10 miles on the track.  1:26:43  8:40 ave.  Wanted to run faster but held back, used my head.  Leg feeling better, I'm sure taking yesterday off helped a lot.  Here goes another week of pounding, lets see what happens.  I like how my leg is feeling.

5.65 am miles  48:19  8:33 ave

5.65 pm miles 48:49  8:38 ave   

5.65 am miles 49:10  8:42 ave

7.11 pm miles 1:04:37  9:05 ave  finally decided to start back on my B street route.  It's good to be back, I know this is how I hurt my leg over the summer, I could really feel it running downhill.  I used to fly down these steep downhills all summer long, today, nice and easy.

5.65 am miles 50:39  8:58 ave

5.65 pm miles  48:08  8:31 ave 

5.65 miles 47:44  8:27 ave