The Long Run

Went with my brother to Gold's gym.  Short treadmill run to get my legs back, felt better at the end of the run. Will do something longer tomorrow.

I did a few weights since I was in a gym.

I spent the last two days driving in the truck with the two kids and dogs, drive went well.  There was a treadmill at the hotel we stayed at but wanted to get on the road as soon as possible.

Ran a 6ish mile loop near my brothers house out to the Lake (Ontario) and stopped briefly in Webster park.

Run felt hard today but was grateful for being able to run and having so much that could have gone wrong but didn't.

After getting back, Thomas wanted to go for a run so we did a 1/2 mile loop twice (no garmin) so I was pleasantly surprised to get more miles in on a day when 3 miles felt hard. Happy 4th everyone!

Drove up to the Thousand Islands later in the afternoon.  Went out on the boat in the evening to watch the fireworks from Boldt Castle.

Hodgepodge run from my parents cottage. Ran with Thomas for just over a mile, then ran some with Jim and Kelly, then finally some with just Jim. Started getting warm out as it was almost noon.

Run started out really tough, had to convince myself to make it at least 3 miles out so I could get in 6 for the day. Felt better about 4 miles, stopped at a store just past 5 miles for cold gatorade, then ran across the bridge - one mile across and about 175 feet up - and back, then back home. Overcast with on and off light rain.

Ran with Joe and saw lots of friends out this morning. Glad I was able to get myself out of bed this morning, it was worth it.

Almost one hour of Nancy's spin class, it's been a while, so glad I survived! Ran out to water and back, garmin-less. Very nice temp for July morning in Florida.

Warmed up with Joe G for just under 3 miles, then did a 4 mile tempo run (6:55, 6:47, 6:47, 6:42) - wasn't sure how it was going to work out (no music, some big puddles and no tempo runs for a long time) but decided to try and stay focused and relaxed which worked out, tough run. Cooled down a bit over a mile. I've got a ways to go but it was a good start this morning.

I was considering maybe doing two mile repeats at a faster pace, but I thought this would be a good starting point.  Going to add some more distance tomorrow.

Goal was to try and get at least 6. It helped that I varied my route. Saw several familiar walkers to say hi to and two running friends. The cloud cover kept it pleasant for running. One chocolate outrage Gu at water stop.

I'm hoping to make 8 miles more or less my usual run

Ran with Joe from Longleaf to Starkey and back. Also ran with Jammie and Victoria on the way out and then stopped by and joined up with Diane from her house to Starkey. Decent weather, just started to get warm when the run ended. Sat with Joe, Steve, and Richy for a bit at Havana Dreamers after the run.

Later, I realized that pretty much all hip pain was gone.

Nice run along Starkey Blvd bike trail, beautiful morning. I did close to a mile off road by running on grass and a little bit down a random dirt road, turned back before getting lost (probably was private property, so not the best place to get lost).

I haven't run on a Sunday, especially the day after doing a long run for some time now.  I was glad I was able to do it with no problems.  I ran today for several reasons.  Originally I was going to run with a friend who missed his Saturday run, but he ended up canceling.  I was also invited to go on a bike ride with some friends, but the person who was going to loan me her extra bike did not feel well so ended up not going.  Since I was there I decided to run even though I had on some shoes that were a little past their prime.   But sometimes you just have to make do with what you have and be thankful you have something.

I will probably take either Wed. or Thu morning off while traveling.

Nice morning for a run, listened to music for the first time in a week. Gradually increased pace as I ran.

Went from my neighborhood, across Trinity Blvd to Thousand Oaks neighborhood, looped through there a bit and headed back.  I saw a woman out walking who I have seen there for years.  She always carries a small trash bag and one of those sticks with a claw on the end to pick up trash.  She is an everyday hero.

Hotel treadmill near the Atlanta airport.

Rough start, good finish.  If I was up a little bit earlier I might have gotten in a little more mileage.

One of my better feeling Monday runs in a while. Starting to extend the route into places I haven't been in a while. Temp was a little cooler than Saturday.

On Tuesdays I meet up at the Y with the running group.  I usually just run an easy 6 or 7 miles to get in some miles and run with whoever happens to be there.  Most people (or at least the "advertised" purpose of the run is to do intervals which vary in length).  It's not a classically structured set of intervals, I guess it is technically more like a fartlek run?

Actually did the intervals today (usually just think about doing them) - 0.63 @ 6:04, 0.57@6:11, and 0.63@5:55. Ran the last mile and part of the last interval with Liz (a fairly new member of the group who was running alone today). Did some cool down running afterward.

Then after the run, had a quick cup of coffee before heading home.

Went to Nancy's spin class. Saw Greg there and gave Beka back her towel. Class was a little longer today - 66 minutes, usually a bit under an hour.

Quick garmin-less run when I got back home.

I had intentions of maybe doing another short run in the evening but was not successful at that, ok maybe next time!!

Warm out this morning (about 79 degrees), thought about canceling the tempo portion but figured I would try and see what I could do.

Goal was 5 miles at about 6:45 pace (or at least under 7:00) with last mile at goal half marathon pace, ended up with - 6:48, 6:54, 6:50, 6:48, 6:28.

Glad to be able to hit that last mile at the pace I wanted.  The speed is in there some place and I think I'm at a reasonable place to start with for endurance.

Warm up and cool down added on some miles, too. Was a little late starting out so missed seeing some people who left by the time I finished, but was nice to socialize a bit afterward.

Next week I'll see about 2 mile repeats.

 Today was a pleasant surprise.  I ended up with just over 10 miles.  It's been a long time since I did 10 or more on a week day.  I just felt pretty good so I decided to go a little farther.

Neighborhood, then out to Kinsmere for a loop there, before heading back. Warm out again, 3 water stops. Another good Monday run.