The Long Run

Went to Starkey park.  It was pretty empty this morning.  Matt was there and wondered why no one else was there.  The group run was switched to Sunday instead.  Still some coughing left over but maintained a decent pace and ran pretty even.  Very nice morning out and it was great to talk with Matt who also happened to be running 15 miles this morning.

Average pace: 8:12

Met up with Dixie at the hilly neighborhood.  Took it easy on the run as that was about all I could do.  Still some coughing at the beginning of the run.   Dixie had to get going for work so we only did about 6.3 miles together.  I did a little bit more to get over 9 for the day.

Average pace: 8:59

Stretched once I got back home including a wii yoga routine.

I ran with Jenny this morning.  We warmed up for two miles then I was going to tag along with her on the tempo portion of her run.  But when we got going I was having trouble keeping up so I fell back after a mile and then took it easy.  Met her up at the water fountain.  We then ran some more together until she headed home.  I was scheduled for 14 miles but felt that 11 miles was good for today, I'll do the 14 mile run later this week when the 11 was supposed to be.  Right adductor muscle was bothering me again.  This had been ok on Saturday, but I re-aggravated it on Sunday night doing a wii football training drill.

Average pace: 8:43

Short, easy run tomorrow.

I also figured out part of my problem, I just realized that both shoes that I've been rotating between have way more miles than I usually let them get.  So, bought a new pair tonight.

Ran recovery run.  5.2 miles in the neighborhood.  Run was much better with new shoes after realizing I had let the mileage get too high on the other two pairs I was rotating between.  Started out slow and went a little bit faster on the last two miles.

Average pace: 8:50

It was raining when I woke up and had been for some time.  There was also lightning and a good bit of wind to deal with, so I headed over to the Y.  Plan was to start out on the treadmill and then maybe head outside if it looked better.

Did 4.5 miles in 36:45 then went outside where the rain had almost stopped, but it was still windy and cold and I realized I was not dressed properly so I headed back inside.

Did another 5 miles in just over 40 minutes.  About 30 minutes into the run my right foot hurt near the big toe and I realized I had my new shoes laced too tightly. Fixed the laces, then finished up the 5 miles, grabbed some more water and did another 3.7 miles a little bit faster.

Average pace: 8:04

Original goal was to get 14 miles in, but this was pretty close and was probably the longest treadmill run I have done so far.

Had to stop and adjust my laces a couple of times so I could run, foot was hurting where the laces were too tight yesterday.  Made the right shoe very loose then I could run.  Good thing today was a short and easy run.

Average pace: 8:33

Much warmer this morning than I had expected, so I traded the long sleeves for short sleeves.  Late start this morning, finally got going a little bit after 7:00.  Left from my house and headed up Starkey Blvd. to Starkey Park.   Again, I stopped a couple of times early on to loosen up my shoe laces, almost thought the run wasn't going to happen, happy once I was able to get moving.

First two miles were slow, was afraid the whole run was going to be that way, but was able to go a little bit faster each mile.  I ran into Jorge and Victoria on their way back with only 3.5 miles left for them and a long way left for me.

Hit some wind a few times whenever I was heading west, other than that it was a perfect morning for running.

Made it into the park and started running into some more of the Striders - Melanie, Jamie #1, Big Steve, David, Alex, and some others.  Topped off my two water bottles just before the turnaround.  I was at about an 8:20 pace when I started heading back.

Kept the pace under 8:00 for the return trip and once I had just two miles left, I picked up the pace to 7:20 and 6:50 for the final two miles.

This was my first run in a couple of weeks that I felt really good about (last
Saturday's was pretty good), it was starting to get me down a little bit, although I shouldn't have worried about it because bad runs are just temporary.

Average pace: 7:57

I'm trying to get serious about my schedule.  I usually take it easy on Monday's but the schedule said 4 mile tempo run.  I figure this is a good way to get out of the rut I was starting to get in.  Warmed on the treadmill at the Y for 2.12 miles, then headed outside.  Went across the street to the neighborhood where I like to run and started the tempo portion.

I was supposed to do 4 miles between 15K and half marathon pace.  After starting out and still not feeling 100%, I decided I would try to go more effort than pace, and if I happened to hit the paces, then that would be a bonus.

splits: 6:52, 6:42, 6:54, 6:33

So, I felt pretty good that I didn't just take the easy way out but put in some effort and ended up coming pretty close to the range I wanted.

Finished up with a cool down to get me back to the parking lot.

Average pace: 7:40

 Big mid-week run tomorrow (14 miles)

PM - did a yoga video that my wife was emailed.  it was kind of hard to follow and I missed a lot of what I was supposed to do but still managed to get in some good stretching.

Started out with Jenny and we did just over 7 miles together.  Quite a difference from the run one week ago.  Felt a lot better.  Continued on by myself and kept the second half pretty even.  Decent weather and a pretty good run all around.

Average pace: 8:14

Did more yoga in the evening.

Easy recovery run this morning.  Ran with Jenny for the first 4 miles then returned home to get just over 5 for the morning.

Average pace: 8:51

Finally did an upper body workout after the run.  I think I'm getting back on track.

Also, in the evening did another yoga workout from the Yoga Journal 21 day challenge

Jenny is doing them also. I think I'm getting some more kinks worked out, hopefully I'll stick with it.

Had to do some improvising on today's run.  I met Dixie at our usual spot and we were going to start out running our usual route, then add some more on later.  I was supposed to do 12 miles and he was going to do between 10 and 12 with me.  I forgot my garmin, and he also forgot his so we would have to guess on the mileage between time, effort, and knowing various point to point distances.

It was also a bit cold, not quite as cold as the day after Christmas run, but pretty close.  Wind was from the north, so we headed south and then would turn off the main road and cut through neighborhoods for protection from the wind.

Stopped at the Y about 5 miles into the run for an unscheduled pit stop, then got going again.  We ran through Lansbrook and stopped very briefly at the lake park for a sip of water then continued North.

Back to the car, where we estimated just under 10 miles.  Dixie had to go, so I continued north up the trail along Eastlake road for about 1.25 mile, wind was really hitting me pretty hard and cutting right through my thin gloves.  Then, once I turned around, it was as if I had imagined the whole thing and the air felt quite nice.

Average pace: 8:55

Foot problem with my right big toe was a back a little bit, need to keep those laces extra loose for a while longer.

Did another Yoga routine in the evening, about 20 minutes long.

I slept in a bit and didn't get going until a bit after 6:30.  Actually, I was up earlier, waking up when Jenny woke up for her twelve mile run but decided to get back in bed for a few minutes, which turned into a few more minutes than planned.

I felt great on the run without my oftentimes slower start.  Went a little faster than prescribed recovery run pace but I wanted to enjoy the easy feeling by not trying to adjust the pace up or down.

Average pace: 8:05

Cool but not cold morning.  Met up with Dixie, Raj, and Raj's friend Mike 6:00 am in Coachman park in Clearwater.   Got going pretty quickly, up the helix onto the Clearwater bridge and towards the beach.  Great morning for a run.  Especially wonderful view of the waterfront from the top of the Sand Key bridge.  Headed south a few miles then turned left towards the mainland and over the Belleair bridge.  Stopped at the Belleair town hall to use the water fountain and bathrooms there.  Talked to a few other runs, one of whom trained with Dixie 10 years ago getting ready for the Disney Marathon.

Headed up north a little bit farther until I was almost at 10 miles (near the Belleair country club golf course), said good bye to the guys and turned back the way I came (they were just doing a 13 mile loop course).

Felt pretty good for the next 3 miles, then felt tired and had difficulty keeping the pace.  Stopped briefly, stretched, relaxed, then kept going and soon felt better.

Felt good on the final ascent back up the Clearwater and managed to pick up the pace even more on the way back down.

The run felt a little rough at times, but it was a great morning, had some running buddies for 10 miles, and things could have been much worse.

Average pace: 8:15

Ran with Dixie at the hilly neighborhood.  Got rained on for the last 2 miles but it wasn't so bad.  Did 10 sloshy strides toward the end of the run.

Average pace: 8:44

Did a bit less than planned, was feeling in need of a cut back, so I went from a scheduled 12 to just over 9.  Ran with Jenny for most of it.

Average pace: 8:42

Ran with Jenny in the neighborhood.  Nice, easy run with warmer temperatures, back to sleeveless shirt this morning!

Average pace: 8:53

PM - did my Wii yoga routine (instead of doing the longer video I was supposed to do for the yoga 21 day challenge).

Ran with the Striders at Longleaf this morning at 5:25, which I haven't done in quite a long time.  Saw lots of people I knew as well as lots of new people, there were over 30 runners, quite a difference from how these Thursday runs started with 7 or 8 people meeting at David's house.

At various time this morning I ran with Alex, Eudair, and Diane.  Jackie and a sizable contingent of her PHCC cross country team was there.

Started out faster than I usually do (8:08 first mile), kept a faster pace, did one mile about 7 minute pace, followed by some cool down during which Alex, Diane, and I got yelled out by someone who said we were too loud for them since their windows are open.  I didn't think we were being that loud.

Average pace: 7:45

It was raining so I went to the Y, ran on the treadmill for 4.25, outside for about 3 (no garmin), some strides back on treadmill for 1.25 miles.

Average pace: 7:44

Had time for a couple quick sets of leg extensions.

All things considered, this race turned out pretty well.

It was a bit cold at the start, about 37 degrees, which makes this possibly the coldest race I have done so far.  Jenny and I were going to both run it and the kids were going to hang out in the car, but due to the cold temps, Jenny agreed to stay back with the kids.

Arrived at the start fairly early (about 6:10), but not quite early enough to avoid the lines at the packet pick up.  Got my stuff then had time for a little over a 1 mile warmup (about 1.2 miles I think).  Was slow at first, but felt better after the warm up.  But, time had run out and they were already playing the national anthem just before the wheelchair start.  I was stripping out of the long pants and extra long sleeve shirt and was having trouble untying and retying my shoes.

Made it to the start with just a couple of minutes to spare.  First mile felt pretty good. It's uphill for a couple of sections, ending at the top of the Clearwater Memorial Bridge.  The excitement of the start makes this first mile feel easy.   Also, at about 0.5 miles into the race I saw Jenny and the boys cheering for me.  I wasn't expecting them to be there, would not have blamed them for wanting to keep warm inside the car!  So, that was extra nice to see them.  The next mile starts off with with the downhill on the other side of the bridge.  Also, an easy mile.

Then, things felt hard for miles 3 and 4.  My pace slipped and I didn't have a lot of fight in me.

Just before the start of the Sand Key Bridge I was passed by a girl with a white long sleeved top on.  I passed her back as we climbed the bridge, then she blew by my on the way down the bridge.

Taking a right hand turn into Sand Key Park I was greeted by the cheering of at least 20 of the Striders (my running group), who were manning the aid station which served miles 4.5, 6, and 9.  What a huge morale boost!  Helped bring some of the fight back into me and got me kick started again.

Inside Sand Key park, there was a turn that wasn't well marked, so I followed what everyone else was doing.  I thought about going the longer route but was afraid I would be wrong and would end up being way far behind.  Ok, couldn't worry about it too much, just keep going.

I had some good miles after that, but never quite caught up to anyone for quite some time.

Just after the 7 mile point was the turnaround where it got tough for a few miles due to the wind from the north.  The wind slowed me down and my hopes of doing well started to fade again

Finally about mile 9, I crossed the street and then headed back up Sand Key Bridge.  On the corner were the Striders, giving me one more boost to finish the race. I made some headway finally on catching up to the girl in the white top.

When I reached the top of the bridge I willed myself to look to the left, out over the Gulf of Mexico and look right over the intra-coastal waterway.  What a wonderful view!  I wanted to remember this from the race.

Once I got to the bottom of the bridge the wind was not so bad even though I had to head north for a little bit longer.

As I approached the causeway back toward the mainland and the last bridge ascent up over the Clearwater Memorial Bridge I finally caught up to the girl and was able to pass her.

The next couple of miles went pretty well, held them just under a 7:00 pace until I got to the base of the bridge.

Did pretty well going up the bridge then found some speed as I headed down the bridge including the helix near the bottom.  Jenny and the boys were at the bottom cheering once more.  Kicked it in the final quarter mile.  A bit worried about getting passed again, so that helped me keep up my pace.

Talked to a few of the guys that finished ahead of me who also ended up with a short course.  Then talked to one more person who was not short as they managed to get the runners routed correctly.  I felt bad about this but there wasn't much that I could do about it at the time.

 The most inspiring part of the morning was the story that Jenny told me about waiting for me at the bottom of the bridge.  She was waiting there with a rough idea of my expected finish time.  She saw some of the runners who usually run about my speed (and sometimes I even beat some of them), go by and worried a bit.  She said to the boys "Maybe he quit?", and my oldest son Andy said "Dad's not a quitter".

Here's a picture of me taken by David (from the Striders) as I was heading into Sand Key Park.

Splits - 

1.  6:53 - pretty standard, 6:40ish until ascent
2.  6:47 (+:14) - downhill, 1st bridge descent, mile marker off
3.  7:02 - didn't hold onto pace
4.  7:16 - pace slipped some more
5.  6:52 - got passed by girl, ascent up Sand Key bridge, descent
6.  6:47 - in Sand Key park, trying to catch girl
7.  6:45 - out to turn around feeling good
8.  7:15 - turned around into wind, girl slipping away, spirits sinking
9.  7:09 - boost from Striders, a little faster
10. 7:20 - closed gap at top of bridge w/ girl
11. 6:57 - caught up to girl and passed her
12. 6:57 - held steady
13. 6:38  (0.93) - last climb up bridge, down helix, finish!!

After the race, I wanted to hang out for a bit but the family and I were getting kind of cold and I started coughing and was worried that the lingering cough that I had thought was finally gone was going to come back.

Recovery run.  Ran with Jenny in the neighborhood.  Felt very stiff and a bit sore at the start but loosened up as the run progressed.  Felt pretty good at the end.

Average pace: 9:14

Successful upper body better-than-nothing workout along with a few simple leg exercises.

Ran with Jenny.  First did a two mile warm up and then ran next to her for her tempo run of 5 miles.  We took a short break, ran with her for about another mile and then did the rest by myself.

Was tired (in a good way) at the end and managed a 7:28 last mile.

Average pace: 8:13

I was slightly dreading this run at first but realized it wasn't so bad once finished.  Hopefully I'm getting used to these mid-week medium long runs.    I seem to have bounced back from Sunday's race.

PM - did a little bit of yoga in the evening, not really a full routine, just a few moves.

It was raining again this morning, kind of medium, definitely more than a sprinkle.  Headed over to the Y to at least start on the treadmill and then check the conditions after a few miles.

Did 4.5 miles on the treadmill at just under an 8:00 pace.  The run felt pretty good and went surprisingly quick for a treadmill run.

Looked outside, still dark, some wind, but barely any rain at all.  Felt a little chilled at first despite being warmed up.  Did another 6.65 miles outside to get over 11 miles for the day.

Average pace: 7:48

I think I might actually make it through this week!

Went to Longleaf and ran with the Striders. Got there a little early and did a mile by myself, then ran with the group for a few more miles. Dropped off one shirt, took a gel then did 5 mile tempo run (6:42, 6:49, 6:52, 6:52, 6:37). Cool down after, ran with Eudair for a bit.  I had tried to catch her for part of my tempo run but she got too far ahead of me when I was stopped and must have been hitting a pretty good pace.

Average pace: 7:40

Started out with a big group, Jenny and her friends. Ran a few miles with them before splitting off and finished up with a few strides at the end.

I felt really good this morning.  I was thinking that I would be in a little rougher shape by this time this week with the race on Sunday and a pretty demanding week.  So, I'm pretty thankful for getting through ok.  Just one more run.

Average pace: 8:30

Longest training run ever (for me). Perfect morning for running (41 degrees at the start to low 50's at the end, no wind). Felt tired about half way into it but just kept going. Ran from my house, up Starkey Blvd. into Starkey Park and then back home. Kicked in the last mile at 6:40.

Average pace: 7:49

In the morning I met Dixie at the usual spot, but we ran south instead of north.  Looped down past the Y and over to the Lansbrook lake park then back to the starting point.  I felt pretty good but my pace was a lot slower than it felt.  At least I didn't feel slow!

Average pace: 9:16

After I got home, did my upper body better than nothing workout along with a couple of leg exercises.

P.M.  3.5 miles on the treadmill at the Y on my way home from work.  I listened to an audio book while running.  Kept the pace pretty steady and it felt easy. 

Average pace: 8:30

Ran with Jenny on her tempo run, serving as both running buddy and drink carrier.  Said good bye after we did 8.5 together then I turned around to finish another 5.5 by myself.  With two miles left I felt a little worn out.  So, I stopped, chugged the remainder of the gatorade I was carrying and headed home.  Felt much better after that brief stop.  Also, ran into Joe G. (my Jacksonville and Boston running partner) and said hi briefly to him.  Also saw Cherise, so it was a pretty social morning.  The weather was wonderful, too, for which I am extremely grateful as I'm about to venture into the snowy midwest for a bit.

Average pace: 8:10

Short and easy run this morning, started out with Jenny and ran with her for 4.5 miles, then ran the last 1.5 miles by myself.  It was warm and humid this morning, I'm in for a shock as a leave later today for Cedar Rapids, IA, where it's not going to get about 10º!

Average pace: 9:04

Ran on the hotel treadmill in Cedar Rapids, IA.  Was supposed to do a total of 11 miles but decided to concentrate on getting the tempo portion done at least, and then whatever else I had time for.

It felt hard and I felt like quitting after just a short time.  But, you don't have to worry about concentrating on maintaining a pace, just on not falling off the back of the treadmill.  After a 2 mile warm up, did 6 miles @ 6:43 average pace, then did a short cool down.

 Felt great to get this run completed!

Average pace: 7:31

Average pace: 8:05

So, last night my flight was delayed a bit, did not get home until 3:15, slept about 4 and a half hours, dawdled a bit, and got going about 10:20, nice at first, with a breeze, then some rain fluctuating between sprinkles and moderate. Went on a long and winding route and worked my way back home, thought I was right at 20 miles, then looked at the garmin and saw it was only 19 miles, close enough!

 Average pace: 8:01

Originally I was going to meet Dixie, but it was raining pretty heavily at 5:15, so I went back to sleep until 5:45, at which time the rain had mostly stopped.  But since I was late and it was still raining a bit, I went to the Y instead and ran on the treadmill.

Average pace: 7:48

After the run I did some upper body work at home.

P.M. - I was going to stop at the Y on the way home from work for another 4 miles but forgot my running stuff, so I went home first, had dinner and then went to the other Y.

Average pace: 8:15

My legs felt tired almost from the start and it was windy out.  I started out with Jenny and we ran about 4 miles together before I headed over to a different neighborhood.  Fortunately, there was enough shelter from the wind that it wasn't too bad for most of the way.  Slogged through the miles but was very glad to have finished.

Average pace: 8:29

Easy run with Jenny and Jamie, Jenny was going much longer, so I turned around early, much nicer than doing 15!

Dressed warm with long pants and two shirts, would have gotten too hot that way if going a lot longer but it was perfect for the distance I was doing.

But, overall, I'd say I felt really good.

Average pace: 9:04

It felt really warm when I started out this morning.  I started just after 5:00 and ran about 2.3 miles to get over to Longleaf to go meet up with the Striders.  I got there just as they were starting out.  I was going to meet Dixie there but didn't see him.  

I felt so warm that I took off my shirt, but about 2 minutes after starting out again the rain started, along with some wind and I suddenly felt cold.  Grabbed my shirt while passing by the starting area before heading north up Starkey Blvd.  Felt much better.  Ran up to the Aristida neighborhood.  Heard Dixie say hi to me as I was still running up.  I couldn't see him because it was still kind of dark out.  Once I turned around the wind hit me pretty hard and along with the rain and dark my pace slowed down a bit.

Stopped by the Strider starting area to grab my water bottle and ipod.  David was putting things away and was talking to one of the other runners who offered me a ride home.  It was tempting but I still had about two and a half miles I needed to run.  So, I got going and finished the run, just as it was getting light and the rain was stopping.

Finally made it home!

Average pace: 8:31

Did my upper body workout and made sure not to skimp on stretching afterward.

Had the luxury of not starting my run until 6:30 this morning!  Started out with Jenny and a bunch of her friends and ran about 5 miles with them before heading off back towards the house.  Finished up with 6x100m strides at the end.

Average pace: 9:01

Headed over to Starkey Park this morning with the whole family.  Chilly when we got there with a breeze.  Warm up (0.3), then ran with Andy (about 8:20 pace) in the Hero 5K, a benefit run for a local marine going through rehab after losing his legs in the war.  Jenny's friend Kathryn along with the football group she is involved with put together this race.  Kathryn did a tremendous job spearheading this effort, especially since this was her first ever 5K that she put together.  There were about 200 runners.   There was a color guard and a stirring national anthem at the start.  They had a webcam set up so that Justin, the 22 year old marine, could watch the start of the race and the finish.

Between the pasta dinner last night and the race today, Kathryn was able to raise a sizable amount of money for an individual and his family going through a very tough time right now, having nearly sacrificed everything for his country.  Well done Kathryn, you are an inspiration!

After the race, ran 12 miles at marathon goal pace - targeted 7:00-7:10.  First mile was slow, and I was feeling a little bit discouraged, especially with the head wind.  I felt like I was putting in too much effort early on but falling short of the pace that I wanted.  But, I knew the wind would be my friend after the turn around, the next 3 miles were under 7:10, then the 5th and 6th miles were under 7:00.    During the 7th mile I took a gel and grabbed some water but did not stop my watch so that one was 7:09.  Kept the rest under 7:00.  Ended up with an average pace of 6:57 l for the 12 miles, short cool down afterward.

 Some of my runs (maybe a lot of them), had been feeling kind of flat recently, so it was good to see that I could dig down today and do the job.

Average pace: 7:21

Met with Dixie just after 6:00 at the usual spot.  Felt cold and stiff at first so we were going a bit slow.  Dixie had to get going after a bit over 6 miles, then I continued on after that for the remainder.  Felt better on the last two miles.

Average pace: 9:11

Run included 6x600m at 5K pace, which should have been about 6:06, but the fastest pace I reached was 6:08 and the slowest was 6:29. Although the numbers don't show it, the effort did feel like 5K.

So, overall felt better on today's run than on yesterday's run.

Average pace: 8:11

Ran some with  Jenny and also with Jamie. Cool and pleasant out. Jenny was doing 600's, I ran 3 of them but slightly behind, then I had to turn around and head back.  Felt a lot better than I did yesterday.  I think I needed this shorter run.  The ups and downs in daily mileage on the Pfitzinger plan were hard to get used to at first but are not so bad any more. 

 Average pace: 8:34

Met w Raj and Dixie, ran over to Longleaf to run with the striders, although it was mainly the three of us running together for most of the time. Nice, cool, foggy morning. Run felt good today, better than I expected, always a nice bonus!

Average pace: 8:21

Nice run in perfect weather. Ran alone in the neighborhood. Kept the pace pretty even, then towards the end started my strides.   Did 10 strides (25 sec each)  which didn't suck this time (unlike the last set that I tried)!!  They felt good and I was able to accelerate up to a good pace before easing off.

Average pace: 8:05

 Jenny and I flip-flopped our runs this weekend, so I did my long run Sunday instead of Saturday.  Dixie was nice enough to switch his long run also.  We met up at Coachman Park in  Clearwater.  Got going just after 6:00.  Dixie had to be back in his car no later than 8:00.  I felt sluggish at first and had trouble shaking the feeling.  Due to time constraints, instead of doing a loop course we did out and back, with a turn around at 6 miles so Dixie could meet his departure time.

Finally started feeling some life in my legs about 7 miles.  We gradually picked up the pace and actually accelerated up the Clearwater Memorial Bridge.  Felt good when we hit the top, then pushed the pace a bit on the downhill side and finished up back in the parking lot.

I had thought about cutting the total mileage for the run short and just leaving it at 12.  Decided I'd just take it easy for the last 3.  Went out a mile and a half, back up and over the bridge then turned around to head back.  Felt great again going up the bridge and sped up on the downhill like the last time.

I think next time if I start out feeling sluggish I'll run back up the bridge a few times before I'm awake.

Average pace: 8:20

 Ran with Jenny in the neighborhood.  We slept in a bit (until 7:15).  Got going about 8 and took it easy.  My legs felt better than I thought they would.  Will get another 4 miles in later tonight.

Average pace: 9:00

P.M. - as promised, did my evening run.  Went to the Y and ran on the treadmill, the run kind of just flowed along (in other words, it didn't suck!), wish I had more runs like this.

 Average pace: 8:24

Another mid-week 15 mile run.  I think I only have one more of these during this training plan (for Boston).

I was afraid that this run might hurt (my legs that is).  Woke up with the best attitude I could muster, and headed out the door 15 minutes before Jenny with a plan of running into her and Jamie about 15 minutes later.  That plan did not quite work out.  Something about running in the opposite direction being a bit too vague.  Opposite to what?  The direction I usually run or the direction that she was going to run?  In any event, it was actually kind of fun, even though it didn't work out.

I did eventually run into them around the time they were on their last mile.  So, I ran with them a bit and then headed back out.

My legs did feel tired about half way through the run, but it didn't slow me down, fortunately.  Weather-wise, it was a beautiful morning out and I was grateful to be able to run and finish 15 miles.

Average pace: 8:14

Shorter run today. Misty fog.  Did a  warm up, then ran 2.5 of Jenny's tempo run before heading back.

Average pace: 8:19

Did some upper body work after the run

Got going early, motivated with the fact that this is my last long tempo run for a while. Warm up over to Longleaf, then ran 7 miles @ 6:48, wanted to get 6:45 or better but this was close enough, and the last 3 miles were the best, so glad I didn't fade.

The first mile was right at 6:48, but the next 3 miles were in the 6:50's.  I picked it up after the turnaround at 4 miles, then with just over 2 miles left, ran into Dixie who turned around and ran with me for the remainder.  Pushed it a bit on the last mile for a 6:34 pace.

The weather turned cooler as I headed back home for the two mile cool down return trip back home.

Another short run.  Slept in late and started about 6:45.  Legs felt pretty good.  Wanted to take it easy since tomorrow's run will be long.

Average pace: 8:20

Did another upper body workout after the run.

Long run for end of a long week.  Just over 22 miles, new longest long run for me in training.  It went pretty well.  Headed up to the Suncoast trail near Brooksville.  Started running just before 7:00 and started out heading south so I could come back and top off my water.

I ran into a few dogs that were out by themselves.  I also saw some small pigs and a pen and a few cows that were near a fence.  The biggest cow was looking at me suspiciously, not sure why though.

Felt comfortable picking it up a bit on the way back, with the very last mile right about 7:00.

Average pace: 7:56

Headed over to the 7-11 nearby afterward for a chocolate milk and a banana, quite refreshing.

Was able to "do over" this workout which I did a couple of weeks ago but didn't quite reach my goals.  Today I was determined to do better.  Warmed up and then did 5x600m repeats with a goal of 5K pace.

First one ended up being similar to what I did last time, but then I was able to pick it up for the next four.

Paces: 6:17, 5:30, 5:53, 5:53, 5:44

Average pace: 7:54

Did some stretching and light upper body work after the run.

In October I put a tomato plant in a hanging pot behind the house.  I wasn't sure if I'd get any tomatoes before a frost might kill it.  It was a race against time.  The tomatoes were supposed to be ready 55 days after planting ("Early Girl").  November came and went and December and January brought a few nights below freezing. But the tomato plant survived, although the growth was slow. 

Finally, today picked a few nice tomatoes, as well as a few smaller ones.  It is even starting to getting some new flowers on it for spring.

So much for "Early Girl", more like persistent girl, better late than never!!

Rained for a good part of the run, but kept things cool, and it wasn't that hard.  I was going to start out with Jenny but she decided to do her run later.   So, I ran over to the next neighborhood and out to Ridge Top Drive out to where the horse farm used to be, and then headed back.  I miscalculated the return route slightly and ended up with an extra half mile.

Average pace: 8:02

AM - did a nice easy run by myself around the neighborhood for six miles.  I didn't have that usual problem with getting to my pace.  My first mile was about an 8:25, then I did all the rest of the miles at the same pace to try and make sure this easy run stayed easy.  It was a wonderful morning for running.

Average pace: 8:25

Did a quick upper body workout after the run.

PM - went to the Y and ran on the treadmill.  I was supposed to do 6 100m strides in the morning which I forgot about so I did them as part of this run.  Keeps the treadmill from getting boring.

Average pace: 7:57

Recovery run with Jenny. Nice cool morning.

Average pace: 9:03

Warm up with Jenny and Jamie, for two miles.  Then started on 10k time trial, but scrapped it after 2 miles, then decided just to put in some miles.  The plan said that today was supposed to be a "tune-up" race 8-15K.  But it is pretty hard to find any races on a Friday.  So, I was thinking about doing 8K or 5 miles, and then thought about doing 10K.  After realizing that it wasn't going so well, I stopped and jogged.  I thought about starting up again and at least trying to do a 4 mile tempo run.  I got going again, getting onto a pretty good pace at first.  I got distracted and lost my pace, and just decided to put in some miles.

Average pace: 8:08

Ran Suncoast trail near Brooksville. Met up with Dixie at 5:20 as planned to ride up together.  But, he forgot his running shoes.  Thought about stopping by my house for a loaner pair for him, but he decided just to run in his crocs instead.

Dixie went out 6 miles with me before turning back. I turned around at 9 and picked it up for last 5 miles at 6:59 pace.  The MP run pickup at the end just sort of happened.   There is a pretty good sized hill (for Florida at least) with just over 5 miles left to go.  Ran down it and then the uphill on the other side and found myself going faster.  The next four miles varied between 7:15 and 6:55, and then the final mile I pushed it a bit more for a 6:43 pace.

So, I think not pushing extra hard yesterday and struggling through a speed workout which was not going well turned out to be the right thing to do.

Average pace: 7:43

I was a little worried about today's run since I pushed the pace a bit at the end of Saturday's run, but I was feeling pretty much recovered.  Scheduled for 11 miles total, with 6 x 1000m, 90 seconds rest between.  6 repeats like last week, but a little bit longer for each one.

First one was slower, felt like I was still getting warmed up, still pretty fast, just a little outside of my range.  The next ones were better, and the last one was the fastest:

paces: 6:19, 6:05, 6:07, 6:08, 6:08, 6:00

splits (1km): 3:55, 3:46, 3:48, 3:48, 3:48, 3:43

Cool down and finish out the miles afterward, a good morning.

Average pace: 7:52

Ran with Jenny and Jamie for 8 miles, then headed back out for another 7. Tired legs but picked it up the second part.  I think this was my last mid-week 15 mile run for a while.  I was beginning to dread these a lot less.  It's odd, because a Saturday 15 mile run would seem like "only 15 today!".  Just a different perspective I suppose.

Average pace: 8:08

AM - Easy run with Jenny . Ran 4.5 with her before heading back. Nice sunrise this morning.

Average pace: 8:42

Did a quick upper body workout after the run.

PM - 4.1 miles on the treadmill at the Y.  Uneventful but pleasant, just sort of veg out, listen to some music and half watch the TV.  I certainly don't mind the treadmill at all.

Average pace: 8:10

Ended up getting dumped on pretty bad.  Got up early and out the door right about 5:00.  Ran to Longleaf to run with the Striders for their 5:30 run.  It was just a very light rain by the time I got there, I was optimistic that it would stop.  Very few people had shown up as it was starting to rain heavily in other areas.

I ran with Jackie for about 6 miles (fortunately she went easy on me, she's way faster than I am), then headed back.  The worst of the rain seemed to have past by the time we were back at Longleaf.  She offered me a ride back to my house but I said I was ok.  Shoes were already as heavy as they could get and the rain was no longer that bad.

Headed back to my house and once near home took the long way around the neighborhood but came up a little bit short of 12, decided I was starting to push my luck with the approaching lightning, so decided eleven and a half was pretty close.

Average pace: 8:04

Easy run with Jamie in the neighborhood, a little windy but nice, much better than running in yesterdays rain!

Average pace: 8:43

Chasco Challenge Half Marathon - 1:30:55, 4th overall.

Splits: 7:16, 7:14, 7:09, 7:01, 6:54, 7:00, 6:54, 6:52 (+ 0:17 garmin adjust), 6:49, 6:51, 6:42, 6:35, 6:25, 0:55 (0.16 @ 5:53)

I had meant to do this as more of a training run, with the goal of running it at marathon goal pace, but the plan changed a little bit.

Took it easy the first half.  Started out with Dixie and soon Mike was running alongside us, also. First mile was at 7:16, then 7:14, then 7:09 for the next two.  Dixie was hoping to match or come close to his old PR from October which was run on basically the same course but at the peak of his marathon training.  We stayed together for about the first 3 miles, then I started to drift ahead.

The next few miles I had picked up the pace a little bit and was hovering right around 7:00, sometimes a little faster and sometimes a little bit slower.

I had taken a gel just before the start of the race, and I had one gel on me which I took with around 5 miles left.  They had plenty of water stops along the way, but only water.  I was slightly worried because usually I'm grabbing gatorade at each stop.  It's probably more fuel than I need, as I was fine with two gels (and I'm sure there are some people who would say that even that is too much).

After the turn around I began picking it up a little more and was now solidly under 7:00 without seeming to expend extra effort.  Sometime around 4 miles left to go, I saw Eudair who was not racing today, heading toward me.  She said that I wasn't that far behind the 3rd place guy.  I was pretty sure it was actually the 4th place guy, but still I ended up going faster to see if I could close the gap.

The course had a small out and back at the end of mile 10.  I could see the 3rd place guy and 4th place guy.  3rd place guy was pretty far ahead, but I was gaining on the 4th place guy.  

Finally, with about a half mile left to go I caught the 4th place guy, passed him slowly, and then held the new faster pace, and then kicked it in after the 13 mile marker.

Dixie and Mike were the next ones in. 

We jogged back out a bit to catch Jamie as she was coming in, then went back out again as Victoria was finishing up.

Except for the last 3 miles, where I started going significantly faster than planned, I felt good and mostly relaxed while running. 

They had a nice pancake breakfast afterward and the sun had warmed things up to a good hanging out after the race

Recovery run in the neighborhood by myself.   Nice cool morning for running.

Average pace: 9:04

Last week my left leg started hurting a little bit worse, starting on Wednesday sometime.  Wasn't any worse on Saturday fortunately, but figured I would take it easy for a while.  Going to go a little bit shorter and a little bit slower until I'm going in the right direction.

Ran with Jenny and Jamie. Just takin it ez again today.

Average pace: 9:09

Think I'm feeling a little bit better, starting out was certainly easier.

Another easy run in the neighborhood with Jenny, a little farther than yesterday, and just a little bit faster, but not yet ready to speed up.

Average pace: 9:01

Ran with Jenny for 4.5 then did another 4 by myself. Came back home all wet from the fog.  I think I felt the best on this run so far this week.  Didn't go super fast but felt pretty smooth the last few miles.

Average pace: 8:53

Ran with Jenny and Kathryn about 4.5 miles,  then did some more by myself. A little faster but still not quite back yet fully.  I was hoping to be all better, but had some pain in my leg afterward.  Not getting any worse at least.

Average pace: 8:48

I decided to not race today's race, but rather enjoy a nice run while trying to help Jenny get a PR.  It was a pretty nice morning, temps in the 60's and not as much wind as there was at this race last year.

Warmed up 1.2 miles before the race with some easy running.  Lined up at the starting area with Jenny and Jamie and chatted with several people that I know from all the other races.  For the national anthem they had some sort of problem with the recording, so they asked for a volunteer to sing it, talk about some pressure.  The singer did a great job.

Race started right on time and we got onto our pace.  Plan was to do an 8:00 pace for the first third, 7:45-8:00 for the second third, and then try to go faster for the last third.

First third went just as planned, but the second third was where we ran into some wind.  So, we stayed on the same pace and would try to pick it up once we turned around at about mile 8.

Once we hit the turn around, we picked up the pace a little bit and were going strong until right about mile 11, when Jenny caught a stabbing side stitch.  She had to walk a couple of times, but was finally able to start running fully before we hit the mile 12 marker.  So, with mile 11 at 8:49, the PR had mostly slipped away. 

However, since she was able to get going again, she came within a minute of her PR and was able to stay fast enough to get 1st place for the Halfathon series.

My three previous races were enough for 2nd place in my age group for the series.  I would have needed a pretty spectacular PR today to pull into 1st but might have ended up injured, so better safe than sorry!

 Ran with Jenny. Nice, easy run. Legs a little tired even though no running yesterday, although we did do quite a bit of walking at Universal yesterday.

Average pace: 9:09

Ran with Jenny in the neighborhood, little bit faster today. Legs slightly tired, perfect weather. 

Average pace: 8:56

After the run, I finally did some upper body workout, trying to get back to normal.

I actually think my left leg is finally starting to feel a little bit better.  I was a bit worried for a while, however I've had a similar pain twice before, had it checked out by a doctor and was told I could go back to running.  So, I just backed off a bit since it started again this time - no speed work, shorter mileage, and it seems to be working.

Going to try for 11 miles tomorrow, short run on Friday and then see if I'm up for 20 on Saturday.  If that all goes well, try to get back on schedule for the rest of the time before Boston.

Slowly but surely, I'm able to start going a little bit faster and a little bit farther.  As promised yesterday, I did (just over) 11 miles this morning.

Started out with Jenny, and then we picked up Jamie as we looped around the neighborhood and headed over toward the golf course.  Ran together until 9.5 miles, then kept on going a bit farther, running with Jamie before heading back home.  Felt pretty good, except a little bit of soreness at the start of the run, and felt really good at the very end.

Average pace: 8:45

Run started out not too badly, and then got better and better as it went on.  Had a little bit of trouble getting out the door, and then a tiny bit of soreness in my left leg which went away even faster than it did yesterday.  I was running by myself today.  Weather was perfect and it was a great time of day to be running, just as it was getting light out at the start.

Average pace: 8:21

Did some upper body exercises (mainly push ups and pull ups) after the run.

So, I think I'm all set for my last 20 mile run tomorrow.   At the start of this week I wouldn't have been so sure about that.  I took Monday off from work and from running and went to Universal with Jenny and the kids on their last day of spring break, where we did lots of walking around.  That must have helped as well as several exercises that Jenny told me to do including a set of hip mobility moves.

At the start of this week I didn't picture myself getting today's run finished, but it's done now, last 20 mile run leading up to Boston.  I ran on the Suncoast trail, but started out at Anderson Snow Park, instead of the usual spot near SR 50.  There would be less hills, but still enough for variety.  It was dark when I started, and a bit foggy, which seemed to extend the darkness.  Started out really slow, felt "cloppy", first mile was about a 10:10, next mile a minute faster, then settled into the 8's for a while.

Yesterday, my legs felt great, the best they had all week, and I didn't run that far, but today they were back to feeling a bit tired.  However, there was pretty much no soreness in the left leg from whatever "injury" had been there and was threatening to sideline me, that seems to be all gone.

The trail was pleasant for the most part.  There was a person sleeping on a picnic table, which wasn't too odd, since sometimes you see people camped along the trail who are on extended bike trips, but she didn't have a bike and was there on my return trip, but awake this time.  I think she was homeless.

With two miles left to go I saw Dan F. running with a friend.  Stopped very briefly to chat with him.  Dan is one of those very inspirational runners who has done some amazingly fast races, and is also an all around great guy but has had to take it easy for a while as far as running goes.  Got going again and picked it up to just under 7:30 pace for the last two miles.

Back at the park, the parking lot was now packed with cars, there were a couple of baseball games going on.  The trail looped around just outside of the outfield fence, I worried for a second that someone would suddenly get the hit of their life and hit it right out of the park and nail me.  So, I hurried along.  I heard a coach yell out "Good eye!" to the batter waiting for a better pitch.  So, I knew I was safe and made it past the outfield ok.

Average pace: 8:11

Ran with Dixie in Lansbrook, I was the slow one, legs flat from Saturdays run.

Average pace: 9:23

Ran with jenny and Jamie. Legs still sore, cut back from scheduled 12 as well as skipping the speed work.  Usually don't have such lingering soreness.

Average pace: 8:56

Another day of taking it easy.  Ran with Jenny and Jamie in the neighborhood.  Legs still sore, taking a long time to shake it off.

Average pace: 9:21

Thought about running outside, then decided on treadmill at the Y.  It had been raining and almost seemed to have stopped, but there was non-stop flickering lightning in the distance and the radar picture did not look good.

3.5 miles easy then 3 mile tempo at 6:47 pace, 1.1 mile cool down, power outage near the end of the run, managed not to fall off.

Finally felt good on a run.  It felt great to go faster.

Average pace: 7:28

Nice relaxing run on a cool morning. Fastest "easy" run all week.

Average pace: 8:20

Ran in Starkey park, started out with a small group and ran together until about 4 miles. Just after that point, the trail was flooded over. There was a couple there on bikes who decided they were going to wade through it so I figured I would go, too. It wasn't so bad, I could see my feet the whole way and it wasn't like I was walking through mud. There were some frogs darting across through the water. No alligators around, which was definitely good.

After wading through, got going again and came across some more water which looked very shallow but was just deep enough to fill up my running shoes with water.

The rest of the run was pretty uneventful.

Crossed back through the flooded section with no problems, and finally picked it up for the last two miles, with the final mile at 6:46.

Average pace: 8:00

Ran with Dixie in the hilly neighborhood. Felt better than last Monday's run, but still took it slowly.

Average pace: 9:10

Slow and easy run with Jenny and Jamie. It was uncomfortably hot and humid at the start, like it often is right before a storm is about to roll in.

Average pace: 9:26

Treadmill run at the Y. Started out slowly for the first mile then held steady at around 7:00 pace.  Did a short cool down afterward.  Legs were feeling good today.

Average pace: 7:30

Did some upper body exercises after getting home.

Easy run with Jenny and Jamie, felt pretty good.

Average pace: 9:13

Quick, easy run by myself this morning. Did 6 x 30 second strides at the end, felt good to go fast for just that little bit.

Average pace: 8:12

Pretty good run in Starkey. Took it easy on the way out then ran with Mike, Alex, and Andrea for most of the way back at a quicker pace.

Average pace: 8:06

Hung out a bit at social hour catching up with a bunch of other runners I hadn't seen for a while.

Easy run with Jenny and Jamie today. Humid this morning.

I took yesterday off to see if that helps my legs get their spring back.

Average pace: 8:58

Another easy run w Jenny and Jamie, got an early start.  Feeling a little bit better each day.

Average pace: 8:53

Massage later this morning!  Boston is getting close!

One last run before the marathon.  Warmed up with Jenny, Jamie, Cherise, Kathryn, and Carin - pretty big group this morning.  Then ran two faster miles which was supposed to be marathon pace but I have no idea what marathon pace will actually be this time, but the two miles this time were 7:09 and 6:49

Average pace: 8:18

The conditions were perfect and the course and spectators at Boston are wonderful, but today was not PR or close to PR for me, but I still had fun and still learned some lessons along the way.

Waiting for the bus felt cold, and we somehow ended up in the longest line, waiting well over an hour.  By the time we got on the bus I kind of had to use the bathroom already but figured the wait wouldn't be so bad.  Once we got off 95 and onto 495, the traffic slowed and it started taking longer to get there.  Once we were in town, but not all the way to the starting area, a few guys on the bus got off early since they couldn't wait any longer.  Finally made it there without having an accident.  We had all been warned about not drinking too much before the bus ride, all I had was one small glass of water that morning!

Now it was just after 9:00 and it seemed like all of the sudden it was 9:30.  Had time to find a free PowerBar from the PowerBar tent, eat it and head over to the baggage bus.  Still felt cold so I kept the sweatshirt on I was wearing.  Was hoping to save the sweatshirt as I had bought it for Jenny one year when I went to Toronto.

Got to the start line finally about 10 minutes before the start of the race.  No longer cold while in the corral since it was packed with runners.  On the walk/jog to the starting area my legs didn't feel quite right but I was still hopeful that things would come together.

Trying to repeat my success from two years ago, I tried to see if I could make my first mile my slowest mile of the race, so I resisted the urge to go fast and took it easy with an 8:12 pace mile.  The plan after that was to go faster and try and get into a pace that was faster but still felt natural.

The next 8 miles ranged between 7:12 and 7:31.  I quickly warmed up, took off the hat, arm warmer and gloves.  Was able to hang onto the arm warmer and hat but had no room to stash the gloves, so I had to say good bye to them (they were the free HP Boston gloves from two years ago).

Now, I felt hot.  I've never felt hot in mid 50's weather before, and my legs were not feeling great, actually the were pretty sore.  Decided to slow down for a while and see if that helped.

I wanted to quit, but that's just non sense.  There was nothing wrong with me, just not having a great run, but I was at Boston, running the Boston Marathon.  There were timing mats to cross and people would be tracking me.  There were people who would love to run Boston but would not be able to or for that matter people who would love to run but would not be able to run.

Slowed down a little bit the next two miles, and had a slightly faster mile through mile 12, then things begin to vary more.

About 1:39 through the first half, then was feeling a bit discouraged again the next few miles until getting to the Newton Hills. 

Going up the hills I actually felt better than during the down hill portion or flat portions.  I had foam letters on my shirt spelling out my name, so there were tons of people calling out to me, which really helped.

After my first two marathons, where I was hit with some pretty bad calf cramps, I began taking extra salt for marathons.  One packet at the start and one around mile 18 - 20.  But, I had forgotten my salt today and became worried about cramping.  I had a few warning twinges in my calf starting about mile 13 and my right arm started cramping up so I had trouble lifting it.   But, the bad cramps never came. I was ok without the extra salt.

Going up heartbreak hill I suddenly felt a lot better, I felt great.  I think it was the best I felt during the whole race.

I saw my sister-in-law Nancy somewhere in mile 22, just after heartbreak.  My brother was there but I missed him.  My parents and Jenny's parents had seen me about mile 17 but I did not see them, although I did look in there direction when they called my name.

The thing I like about Boston is that the usual saying about a marathon having two halves - the first 20 miles and the last 6.2, is not true for Boston, because I was so focused on getting up and excited about Heartbreak hill, that the hard part in only about 5 miles long!!

 Next few miles were ok, took them one by one.  Saw the Citgo sign in the distance and then once past it, suddenly found some speed I had forgotten about.  Turned the corner onto Boylston, sped up some more and made it to the finish.

During the last 5 or 6 miles, and looking at the time clocks along the way I knew I could make it under 3:30 if I stayed faster than 9:00 pace, which I did, so that bit of math helped me to keep on going.

My legs were killing me on the walk to the baggage bus and then to the family meeting area.  Grabbed my phone and called to see where Jenny was.  Glad to hear that she was ok.  A little slower than planned but would be along soon.  Put clothes back on as I started to cool down finally and found place to sit.

Met up with Jenny and Jamie at the "PQ" sign and then waited for my parents and my brother who had brought along some extra shirts to keep us warm.

Well, it was quite an experience.  I never fell apart but could have done better I suppose, but great to have showed up, run it again and finish!!

Splits from Garmin: 1) 8:12, 2) 7:27, 3) 7:15, 4) 7:15, 5) 7:37, 6) 7:16, 7) 7:12, 8) 7:36, 9) 7:31, 10) 7:49, 11) 8:04, 12) 7:36, 13) 7:43, 14) 8:09, 15) 8:16, 16) 7:59, 17) 8:23, 18) 8:10, 19) 8:30, 20) 8:12, 21) 8:04, 22) 8:21, 23) 8:29, 24) 8:14, 25) 8:41, 26) 7:33, 26.22) 1:31 (6:59 pace)

Official Splits:

Went to the Y this morning for my first post-marathon run.  All of the fatigue in my quads that was there in the weeks leading up to the marathon is now gone, fortunately.  On my right side I've got some pain which started back at the end of last year, then got better a while ago, but then I re-injured it one week before the marathon screwing around in the pool with the kids.  It was possible to pick up 11 year old Andy and throw him a few feet, 12 year old Andy not so much.

I arrived at the Y a little bit after 6:30, so I was in time to say hi to some of the Striders after finishing up their 5:30 Tuesday run before heading inside.

It felt good to be back running.

Average pace: 8:25

Started out with Jenny and a big group of her friends (Carin, Jamie, Kathryn, Cherise, and Carin's cousin whose name I'll remember next time). Took it easy most of the run then went ahead for the last stretch after the water stop.  It was windy but in a very nice way because it cut through the heat and humidity.

Average pace: 8:53

Right groin area a little tender still but I think better than what it felt like earlier in the week when I thought that maybe doing some deep lunges would help it - not sure what I was thinking then!

Very pleasant run in Starkey park. Cold front came through last night and it was 54 degrees this morning, nice. Pace was good but my right leg could have felt better. Great to see a lot of my Strider friends out this morning.

Average pace: 8:01

I went to the Y, warmed up on the bike for about 10 mins, stretched a little, got onto a treadmill and then got off immediately.

Did the rower for a few minutes, got onto the treadmill, then off again immediately. Every time I got on I had an overwhelming desire to jump off.

Lifted some weights, then finally forced myself to stay on the treadmill for 1 mile.

I don't know why I wanted to keep jumping off of the treadmill.   My leg wasn't feeling great but it wasn't that bad either.

Anyway, figured that overall I did get some decent exercise in even though there wasn't much running involved.

Will try again tomorrow (fast forward to tomorrow, it turns out better!)

Ran with Jenny and Lisa for part of the run, turned back a little early and managed to speed up a little for the return trip.

Leg felt ok but not great, not a bad run overall. It was much better than yesterday.

Average pace: 8:43

Ran a little bit farther today than yesterday.  I think I felt better, too, or maybe I'm just being hopeful.

Started out with Jenny while she did her heart rate test, which was fine with me since I was a bit achey. She was running three miles while trying to keep her heart rate at a specified aerobic training zone.

Turned back a little bit early and picked up the pace to about 8:15 for the trip back.

Average pace: 9:43

So, I decided not to run today to see if that would help.

Felt kind of lame not running, so in the evening I did a workout which was similar to one Jenny had used at her boot camp.  Took me about a half an hour (I did skimp on some of the ab stuff at the end, otherwise it would have taken me much longer).  It was a pretty tough workout and made me feel less lame.

Also, I think it was excellent rehab work for my right leg.

Getting back to normal, I think.

Started out with Jenny and her group and stuck with them for a little over a mile and a half then started off on my own. Leg feeling better today, weather was nice.

Average pace: 8:20

Better run today, left from home and ran up and down Starkey blvd. Nice weather this morning.  I was able to start out not too slowly and felt pretty good as I approached the turnaround.

The nice thing is they now have asphalt down over where they had torn up the sidewalk.  So, now the Starkey Blvd bike trail will extend all the way to Starkey Park and continue all the way to the bike trail, so no more having to run on the uneven sidewalk or along the road.

I pushed the pace a bit on the way back with some 7:30ish miles, then had to back it down to the 7:50's for the 9th and 10th mile.  But, for the last mile my pace magically picked up to 7:08, which was nice.

Average pace: 7:53

Felt a little bit sore afterward, so still need to spend some time taking it easy so I can get back to really enjoying my runs.

But, today was a good start.

I went to the Y mainly to workout in general and to get in a small run to start off the week.  I also wanted to try out my new Brooks T7 racers I've had almost two months now but haven't worn due to not racing.  Wanted to see how they'd feel and realize I can pretty much wear anything I want on the treadmill, the lighter the better.

So, after some stretching and light cardio on a bike and elliptical I got onto the treadmill for a bit.  Average pace: 8:51

After the running, I did some weights and upped my bench press from last week.  I was surprised at how much I could still lift since it had been so long.

I wasn't sure if I was going today but decided to give it a try after yesterday being off from running.  I'm torn between "active recovery" and rest from running.  I think I'm getting better with the running while keeping the mileage and intensity down vs. not running.  But, it's hard to tell.

I ran with Jenny in the neighborhood, a little achey at the start, but felt better by the end.

Average pace: 8:54

P.M. - attended Jenny's boot camp class.  It was quite challenging and had a lot of great exercises especially for runners.  There were 11 people (including me) and that was with two of the regulars not showing up.  When she started this class there were only 3 people.

Started out with Jenny, Lisa, and Jamie, ran together for a few miles then went ahead a little.  Felt pretty good (I'm getting there!).  Nice to go a little farther and slightly faster without pushing it too much.

Average pace: 8:21

Started out with Jenny, Lisa, and Jamie and had a guest appearance from Cherise.  Felt pretty good today.  Started out easy, and picked it up a little bit after about 2 miles.

Kind of sore this morning from Jenny's Wednesday evening boot camp class.

Average pace: 8:14

Coolish at the start, warmer at the end. Ran with  Eudair for last 6 miles. Felt good on the last mile.

I had started out this morning pretty unmotivated and still slightly sore.  Showed up at Starkey about 6:45.  There were a few other Striders there but most were at the Miles for Moffit race today.  By the time I finished getting ready to run everyone else had started.  Got going by myself and then somewhere around 1.5 - 2 miles I saw Mike and Eudair.  Eudair turned around and ran back out with me.  We took it pretty slow out to the 4 mile point.

On the way back she asked if I was going to speed up and I told her I didn't think so.

But, we had a nice progression from 8:14 down to 7:28 in the last mile.  Not really trying or pushing too hard, just letting the pace naturally pick up.

Average pace: 8:30

So, I relearned a valuable lesson, never to underestimate the rejuvenating power of a run (i.e. feeling much better at the end than at the beginning).

Started out with Jenny and Lisa for first 1.5 miles, then did the rest alone. Great morning for a run.  I felt a bit achy at first, but better after all warmed up.

Average pace: 8:15

Started out with Jenny and Lisa, turned back slightly early and did last 1.5 by myself. I felt worse at the start than I did on Tuesday but felt better at the end both compared to the beginning of the run and to Tuesday's run.  It was probably good that I slowed down overall, but still finished strong.

Blessed with cool weather again.

Average pace: 8:40

PM - attended Jenny's boot class again, which included 0.5 miles of running, so I'll count that.  I was embarrassingly bad at the section where I had to roundhouse kick the pads my wife was holding, maybe I'll do better next time.  A great workout overall and a lot of fun.  Oh, and some pretty hardcore core exercises.

Started out with Jenny and her group (Lisa, Jamie, Carin) this morning. Added a little extra on and felt pretty good overall.

Average pace: 8:31

Went to Starkey park today.  Arrived just as the main group was heading out so I took my time warming up and headed out by myself.  Great morning for running.  I had originally planned on only doing 8 miles today, but when I started out there was no pain at all, so I figured I would go out just past five, keep it easy and then turn around.

I picked it up a little bit on the way back but stayed away from really pushing it for the most part.

Average pace: 8:01.

After the run, I did some catching up with a lot of my Strider friends and stuck around a little bit longer than I planned. 

I went to the Y this morning, warmed up on the bike, did some stretching and got onto the treadmill.

The run itself wasn't spectacular in the overall scheme of things, but it was a run nonetheless and was probably my best Monday morning runs for a while which had recently been either very short (around a mile) or not at all.  One of my main goals on Saturday was to make sure to not run so hard I wouldn't be able to run on Monday, so it looks like I accomplished that goal.

Average pace: 8:31

After the run I followed up with some weights. Leg extensions, curls, and bench press.  I've been trying to work my bench press back up.

Jenny wasn't feeling up for a run, so I headed out to run by myself.  Got started a few minutes later than usual. Just as I had finished warming up, Lisa came by on her run so we ran together.  We did the usual route, heading over to Fox Hollow golf course then towards Heritage Springs before turning back.  After reaching Heritage Springs gate and turning back to head towards the water stop she mentions to me that this is where I usually speed up and go ahead.   But, I told her we were already going at that pace.  She doesn't run with a watch and apparently can run faster than she realized.  

We reached that water stop, then she headed home and headed out a little bit farther so I'd be able to make it six miles for the morning.

Felt pretty good overall, except I can't seem to shake the nagging pain in my right hip/groin area, which sometimes seems like it is going to get better, but then doesn't.

Average pace: 8:21

I took the morning off from running, hoping that a random day off here and there is going to help.  I'm not sure yet.

P.M. - In the evening I went to Jenny's boot camp class at Flex One Trinity.  Tonight's workout was pretty tough.  She did the dreaded "deck of cards" workout, where a card is drawn, and the number determines the number of reps (2-10), and the suit determining the exercise - push-ups, pike pushups, burpees, jumping lunges, and jump rope for the Jokers.  As part of warmup, I ran about a half of a mile.

After the class I reacquainted myself with my old friend the bench press.  Actually, I've been dabbling with it on the last few Monday's at the Y.   After neglecting this exercise for so long, I decided what I could get for my 1 rep max - and the answer was 185.  So, I'm going to see if I can work my way up to over 200 at some point.

Ran by myself but did see Lisa at the water stop.  Felt pretty good on the run, but can't remember too much since now a whole week has slipped by without blogging.  Very bad of me.

Average pace: 8:23

Ran with Jenny and her big group in the neighborhood. I pulled ahead a little bit for a while but then ran with Jenny and Jamie from the water stop back home.

Average pace: 8:44

Went to Starkey Park this morning.  Ran with Sean, Gabby, and a little with Eileen. Did about 5.5 off road, then came back on the paved trail. Felt great while running off road, my first time ever.  The bugs weren't too bad except when we stopped.  The pace was slower but it was definitely a bit more challenging when not on the pavement.

Average pace: 9:21

Right leg a little bit achy toward the end when coming back on the pavement.

Spent a little bit of time at social hour catching up with the running buddies.

I'm going to take off some extra time from running next week.

As promised, took today off from running (mostly).  Did go to Jenny's boot camp class which she held in the morning instead of the evening.  Included three laps of running, so 0.75 miles along with lots of great cardio and strength.

Second boot camp of the week.  Class was indoors and was three

weights-based circuits, each done three times. Awesome. Even the

step-ups did not feel bad.

Too long without a run. Ready or not, it was time. Pretty good run. Fortunately my right hip/leg did not hurt but my left one was tight. Ran with Jenny, Lisa, Jamie and Carin. Slow start with just a bit of under 8:00 at the end.

Average pace: 9:13

Nice, peaceful run in the park. Said hi to a few friends but didn't stick around for the full social hour. Wanted to get home for waffles!

Average pace: 8:24

Well, I think it was a pretty good week overall.  Pretty light on the running, but not completely slacking with 2 runs and two solid one hour boot camp classes.  Legs definitely feel a bit better today than they did at the end of last week.  I think last week I went backwards in progress, back on track moving forward this week and hope to do the same next week.

Did Jenny's boot camp which had a test including 3 laps and some other stuff, about 45 minutes altogether for the entire class.  It started a little bit late while we waited for the rain to pass, which it did fortunately.

 I didn't realize I was going that fast during the running test because I started off not too fast, but just kept picking it up each lap.  The running portion turned out to be a little bit under a 6:00 pace.

Ran with Lisa in the neighborhood, Jenny had an early appointment so didn't run with us today.  Felt pretty good on the run, but the darn right leg bothering me just won't go away completely.  Lisa did a great job keeping up, she always says she's not very fast but has no problem going faster.

Average pace: 8:30

Went to Jenny's boot camp again.  Biked there, so I was already warmed up once I was there.  Class was good and I did an extra lap to not be totally lame with the running, every little bit helps!

The running portion was at a 7:18 pace.  I wore my Garmin there to see how close the lap was to a quarter of a mile - it was pretty much dead on at least as far as the Garmin was concerned, especially if I run more in the middle and don't cut the corners.

I'm going to try something different today - actually blog my run shortly after it happened rather than a day or two.

But, not much to report.  I ran by myself this morning.  Jenny was sore from a Tae Kwon Do class and Lisa was also not running (which Jenny did mention to me but I didn't hear as it was still early).  It was warm and humid and smelled smokey.  But, pretty good run overall, but my right leg is being annoying.  I've been trying to balance between "active recovery" and taking enough time off to let things get better.

Average pace: 8:15

RAP River Run 5K.

28:36 for the 5K plus a little warm up first. Ran with the boys. They wanted to take it easy, so we did although they complained a bit until the last mile when I told them they never had to do another 5K again, then they stopped complaining and picked it up the rest of the way back. I stayed with Thomas while Andy pulled ahead to come in at 27:49.

Jenny was waffling between racing and running it easy.  During the warm up she was thinking that she wasn't ready to race.  She started out ahead of us and soon ran into Elizabeth, her friend and training client, and she knew right away that she was meant to run with her.  They stuck together the whole way, and Elizabeth ended up smashing her PR by over 1 minute.

I decided to take this week off from running to see if I could make some progress with the issues in my right leg, which aren't horrible, but are not getting any better and may actually be getting slightly worse, but it's hard to tell.

So, it's mainly just been walking this week.  I went to one boot camp class on Wednesday.  Sammy the dog has enjoyed my week off from running and is actually starting to become very well behaved on the morning walks.  He no longer freaks out when he sees another dog, so big plus there.

Walking this week:

Monday - (2.7) 1.7 w/ Sammy and 1 mile with Sammy and Barbie PM and 1.7 mile bike ride in the morning after the walk.

Tuesday - (2.2) 1.7 w/ Sammy and 0.5 miles with Sammy and Barbie PM,  biking - 1.7 miles after morning walk

Wednesday - (1.7)  1.7 w/ Sammy , boot camp PM (included 0.25 mile run), three sets of bench press after class (10x135, 8x155, 8x135) which got me out of mat wiping duty.  Also, rode my bike to/from FlexOne, so 2 miles of biking.

Thursday - (2.2) 1.7 w/Sammy in AM and 0.5 w/ Sammy and Barbie PM

Friday - (2.2) 1.7 w/Sammy in AM, 0.5 w/ Sammy and Barbie PM

Another week off of running.  More walking, a couple of boot camp classes and then a bike ride on Saturday.  Not sure if I'm getting better yet.  Think it's time for an appointment soon to see if this will clear up with time and cross training or if something more is needed.

At least Sammy is benefiting from all of this.

Sunday - (1.0) evening with Sammy and Barbie, 1 mile

Monday - (1.0) morning with Sammy, PM - Jenny's boot camp which included 0.75 miles running, followed up with 4 sets of bench presses (10x135,6x155,5x165,11x135), biked two and from boot camp, so 2 miles of biking

Tuesday (2.3) 1.7 neighborhood loop morning with Sammy, 0.6 miles evening with Barbie and Sammy

Wednesday (3.1) 1.7 neighborhood loop morning with Sammy, then 0.7 mile walk from car stereo place to work, and then another 0.7 miles from work to car stereo place.  PM - went to Jenny's boot camp class, did not do the warm up run, class was indoors and was mostly weight based.  Biked to and from class (2 miles biking)

Thursday (1.7) 1.7 neighborhood loop morning with Sammy

Friday (2.3) 1.7 neighborhood loop morning with Sammy. 0.6 in PM with Barbie and Sammy

Saturday (1.0) 1 mile PM with Barbie and Sammy.  In the morning, for some non-impact extended cardio, I went for a bike ride, did around 16-17 miles from my house to Starkey park, a little inside there, then back home.

Another week of walking and stuff:

Sunday - (3.8) on the treadmill at FlexOne.  Alternated between slower (3.5 mph) at 15% incline and faster (up to 4.5 mph) at 3-4% incline

Monday - (2.5) 1.7 miles w/ Sammy in the morning, then another 0.8 miles with Sammy and Barbie in the evening.   Went to Jenny's boot camp which include 0.75 miles running.  Followed up with 4 sets of bench presses (11x135, 8x155, 3x175, 12x135)

Tuesday - (1.7) did the morning loop w/ Sammy

Wednesday - (2.2) Cedar Rapids, hotel treadmill 2.2 miles in 28 minutes, which included some "slow" running (top speed 5.7 mph), but at least it was running and felt pretty good.  Several sets of dumbbell exercises (curls, presses, bent over rows, crunches on the ball)

Thursday - (2.4) Cedar Rapids, hotel treadmill, 2.4 miles in 28 minutes, kind of like Wed. but a little more running.

Friday - (1.0) 1 mile in the morning w/ Sammy to gate and back.  Was tired from late night late flight (home at 2:30 am!!)

Saturday - I left my house just after 6:00 on my bike and rode up to Starkey Park (7.5 miles), I met up with Dixie and we headed out together along with Derek and I ended up running 4 miles (9:10 pace).  Wed and Thu's walk/runs on the treadmill had been encouraging because they were completely pain free.  While there was just a small amount of pain and it was bearable I was hoping for none, but it was at least a pretty good test to see where I'm at.   I hung out for a little bit before getting on my bike and heading back home.  I went faster on the way back and completed the distance 2 minutes faster then the ride up.

Between walking and some slower running, 17.6 miles for the week.

I never got around to walking the dogs on Saturday.  :(

I did spend a considerable amount of time waiting for the AC guy to show up, but fortunately it turned out to be a quick repair and (relatively) inexpensive

Need to make that appointment this coming week to get to either a doctor or PT!!!

Weekly summary of mostly non-running week.

I did make some calls about trying to get into see a doctor or PT but no luck yet, hopefully this coming week.

Sunday - (1.7) walked with Sammy around the loop

Monday - (4.1) 1.7 miles loop with Sammy walking, then 2.4 miles (in 30 minutes) on treadmill at Flexone running/walking, followed up with some weights

Tuesday - (2.25) 1  mile w/ Barbie and Sammy, then another 0.25 with Sammy to go pack and pick up "something" that Barbie had left behind.  PM - 1 more mile with Sammy

Wednesday - (2.7) - 1.7 miles w/ Sammy in the morning.  Jenny's boot camp in the evening which included 1 mile of running.  Also, 2 miles biking to  and from FlexOne

Thursday - (2.3) - 1.7 miles w/ Sammy in the morning, I wore the Garmin to see how fast I was walking, averaged 14:20 pace.  Another 0.6 miles in the evening w/ Barbie and Sammy.

Friday - (2.7) - It was raining so I went to the Y, warmed up on the bike, did some stretching and started walking on the treadmill which turned into walking/running.   Kept it at an incline of 3.0 and sometimes higher.  Did some bench presses after (12x115, 10x135, 8x155, 4x175, 12x135), the heaviest set felt pretty good, maybe time to move up.

On Thursday I had a massage which helped a lot to release some of the tightness in my hip area which in turn cut back on a lot of the pain I was having when running.  On Friday, I turned the dog walk into a run/walk with some intervals.  So, I decided to try on run on Saturday.

 I met with Sean and Chis in Starkey park.  I was running a few minutes late, but fortunately they waited for me.  We started out on the trails.  Actually, Sean and Chris did all of theirs on the off road trails, and I did all except for two miles at the end when I switched to the bike path.

Average pace: 9:00

I was glad that I was still able to run 9 miles after taking off so much time from running, and the distance didn't seem to be the problem, just the pain.

 I was feeling pretty good at the start but was having some pain towards the end.  After the run I was pretty sore, and when I woke up the next morning I was very sore.   Fortunately, as Sunday wore on I became less and less sore and almost felt back to the same by Monday morning.

I finally have an appointment to see a physical therapist next week, so hopefully I can finally start making some progress.

Staying at my brother's house in Webster, NY.  Went out for a run with my two brothers, I didn't want to pass it up.  Ran with them for 1.4 miles then turned around.  A little bit sore from the run but I was careful so I wouldn't wreck myself for the rest of the trip.

Average pace: about 9:15

Ran with Jenny, Carin, Kathryn and Lisa.  Felt reasonably good (no worse than usual).  Kept it to a reasonable distance and pace.

Average pace: 9:34

I saw a PT yesterday who did an assessment on me.  Apart from having some tightness he couldn't find much specifically wrong, but he recommended a really good sports doctor who is also a triathlete and is runner friendly.  Unfortunately, he's out of town next week, so I've got an appointment for the Tuesday after that.

So, I want to make sure to get in a few more easy runs in case he says I can't run anymore for a while.  Hopefully he won't say that!

Biked about 14 miles this morning.  Went from my house to Starkey Park, hung out a little bit with the Strider's post-run social hour then headed back.  Pretty good effort on the ride, especially the ride back.

I almost ran into a deer which ran across the bike patch when I was in the park.

From my house out to the golf course water, and then back.

Average pace: 8:23

I went to Jenny's boot camp class at FlexOne.  Tonight's class included 3 laps so I figured I would log that as a run.  Class is about an hour long and had lots of good strength, core, and cardio work.

Ran with Jenny, Lisa, and Chris, started out together then Lisa and I turned back at the water stop while Jenny and Chris went longer. Perfect morning for running. A little bit sore afterward, but tolerable.

Average pace: 8:53

Ok, one last run for the week, then I can call it a success.

Met up with Sean in Starkey park near the horse corral about 6:30 and headed out on the sandy off-road trails.   I was thinking about doing 5 or 6 miles.  When we got out by the power lines, about 2 miles out, we could turn left and go another half mile and go straight for another mile out to get in six.  I decided on 6 so we went that way , turned around and came back.  There were a couple of spots on the trail that were flooded out so we had to kind of slow down and walk on the trail edge or go around a little bit.

Run felt pretty good, the soft ground was easier on my legs but it was slower going.  The pace felt nice and relaxed - about 10:00 average pace.

Got back to my truck, said goodbye and headed back home.

Sean went out for some more miles (19 total).  He headed back out the same way, but turned left at the spot where we went straight.  He came across a pretty good size alligator which he had to carefully make his way around without getting eaten.

Tuesday I have a doctor appointment to see what is wrong, why I can't get rid of this pain in my hip.  Hopefully nothing is broken.   This past week I did a set of hip mobility exercises which Jenny has been telling me to do.  I have done them before but I did them almost every day and noticed some improvement.  I'm going to run on Tuesday morning before my Dr. appointment because when I went to see the physical therapist I had not run so I was unable to point to exact spots where the pain was.  So, for the doctor I'll be ready when he asks me where it hurts.

Ran with Jenny, Chris, and Lisa, and a little bit with Jenny C.  Felt pretty good for the most part.  Wanted to get some miles in before the doctor's appointment later in the morning.
 Did a short pick up with Chris of about a half mile at around a 7 minute pace.  Then took it easy on the way back once I turned around at the water stop.

Average pace: 8:53

Had the doctor appointment.  It turns out I had seen this guy at several races.  He was just behind me at the Clearwater Half, and we've got around the same PR's in the 5K, half marathon, and marathon.  They did an x ray which looked normal.  He poked around a bit and since nothing seemed obviously wrong, he prescribed physical therapy for a month and at the end of that to go see another doctor that specializes in hip problems.  Or maybe it will be cleared up by then.

 I have been seeing some improvement with continuing to do a series of hip mobility exercises that Jenny showed me, so I'll keep on doing this, too.  It's starting to no longer hurt when I sneeze.

Ran with Jenny and Jamie this morning. First time running with Jamie since early June. Kept it easy most of the run with a little pick up on the home stretch.

Average pace: 8:58

In the evening I went to Jenny's boot camp where there were about 12 people including Sean and Chris.  It was pretty warm out (89 degrees) and typical Florida summer humidity.  Great workout.  And I biked to and from class.

Started out with Jenny and Chris H. for the run this morning. Third morning in a row running and I actually felt great. Not quite good enough for a tempo run, but better than I had been feeling. I had to donate my Garmin to Jenny since hers was not holding a charge. Pretty sure I got at least 5 miles in. Also got to say hi to Lisa R. on her way out. It was just like Woohoo Island this morning :)

Average pace: 8:52

I had my first PT appointment in the afternoon.  I wasn't scheduled until next week but that had an opening.   Almost as expected, the PT said my hips (adductors and abductors) were weak and my left side was strong than my right.  So, I'm going to concentrate on strengthening and stretching the weak spots.

I'll take tomorrow off from running, and then see how 6 or 7 easy miles feels on Saturday.

Nice run in Starkey Park, felt almost normal, nice slow start for the first mile, then started moving a bit faster after mile 3, and a pretty decent pace for the last two miles. A little bit warm for running this morning but I didn't care, it just felt great to be running.

 Great to see lots of people I haven't run with for a while.

Average pace: 8:19

I'll try and repeat about this same running mileage next week and see how that goes.  I feel like I might be making some forward progress.

Started out w Lisa R. Chris H. and Jenny for their warm up and then they took off doing 3 X 1600's which went very well. I kept a steady pace and was tempted to try and keep up with them, but not quite there yet. Hamstrings were super tight which kept my strides short, not so bad.

But, overall, I pretty much did not feel any pain.   I felt something, but not quite pain, just a twinge that was warning me of pain sometime during the last third of the run.  That's much better to deal with than a run that starts out hurting.

Average pace: 8:35

Ran w Jenny , Chris H. and a bit with Lisa R. We went the long way around the neighborhood before heading out. I was thinking about doing 7 but decided that 6 would be wiser. Very enjoyable run this morning!

Average pace: 8:36

Friday morning run with the girls group - Jenny , Carin Z. and Kathryn L. . And we almost had Lisa R. but she couldn't make it. I haven't run with the Friday group for a long time. Nice, easy pace. Turned back with Carin at the water stop while Jenny and Kathryn went for a bit more.

Average pace: 9:37

Started out at Longleaf with Chris H. , Lisa R. and her friend Nicole. It was 86 degrees at the start with a warm wind blowing. We went slow for a couple of miles then were running a bit faster by the time we made it to Starkey. It was hot but we just hung in there and kept on going. This was my first double digit run since May, felt great to get it done.

Average pace: 8:49

So, it was a pretty good week for running.  Hoping I can continue without taking a step back!

Started out with Jenny , Chris H. and Kathryn L. . We all ran together to the water stop, then I went with Jenny and Chris to almost the end of the far neighborhood before turning around. Picked it up on the last mile (about 7:30 pace). Had to get back so I could leave for PT on time. Great run this morning. Getting more and more normal.

Average pace: 8:38

Nice, easy run this morning with Jenny , Lisa R. and Nicole S. We kept a pretty steady pace the whole way and the weather was great this morning. If I had run one more mile I could have had a gel.  Actually, I can't wait until I'm doing more miles each day, but little by little is good for now.

Average pace: 9:35

Ran with Jenny , Lisa R. , and Chris H. this morning. Decent weather and a very nice run. A few garmin issues though both equipment failure and user error but it all worked out in the end. Took Sean K. 's fancy hammer gel with 50mg of caffeine that he gave me yesterday because I had been whining about gels yesterday.

So far so good for a successful third week of running.

Average pace: 8:36

Nice easy run this morning with my favorite running partner Jenny and her fun friends Kathryn L. , Lisa R. Carin Z. and Nicole S. Jenny was up early to meet with a client, I got back in bed and almost overslept but made it out just in time as the group was passing by to meet up with Jenny. Great run and first 4 days in a row run in a long time.

Average pace: 9:34

Longleaf to Starkey 11.27 mi 01:40 08:52 pace

Starkey Park 6.9 mi 00:54 07:49 pace

5.55 mi 00:48 08:37 pace

 Trying to do a repeat of last week's injury free training!

6.25 mi 00:57 09:04 pace

Awesome weather while running with the fun bunch of Jenny Lisa R. Chris H. and Kathryn L. We all ran together until Kathryn and I split off from the group a little early to head back. 

4 mi 00:39 09:45 pace

12.83 mi 01:48 08:24 pace

5.75 mi 00:49 08:29 pace

5.88 mi 00:50 08:34 pace

Ran on the hotel treadmill in Ft. Worth.  Was out a little too late the night before but managed to get out of bed in time to run.

7.01 mi 01:04 09:09 pace