High-Octane

My foot was a little better the last couple of days so I ran 2 easy miles with Callie before she leaves for California today. It still feels like it has a big lump in it so I'm sure it will be sore for the next few days.

Sorry I haven't been posting lately but there's been nothing going on in my running world.

Trying ... but it's not good.

Same run as Friday. My foot is no better. (HR is ridiculously high)

If I were a runner today would have been a great day to run!

Trying again...

~~Mile Time HR HR % Max HR
1 7:53:00 160 85% 
2 7:18:00 166 88% 178
Total 15:11:00 163 87% 
Pace 7:35:30   WT
 

Mile Time HR HR %
1 7:38:00 160 85%
2 7:18:00 166 88%
Total 14:56:00 163 87%
Pace 7:28:00  
 

3.1 @ 9:00 pace on the treadmill. In Chattanooga for business.

3 miles @ 8:30 pace on TM (2% Incline). In Atlanta visiting friends. Bought some new Altra Instinct shoes today. They are a slight rocker shoe. Hope they help!

3.1 miles @ 7:58 pace in Atlanta. Headed home this morning.

Mile Time HR HR %
1 7:52:00 142 74%
2 8:09:00 157 84%
3 8:03:00 164 87%
0.1 0:40:00  
Total 24:44:00 154 81%
Pace 7:58:43  
 

~~Mile Time HR HR %
1 7:44:00 153 81%
2 7:55:00 165 88%
3 7:48:00 169 90%
4 7:30:00 174 93%
   
Total 30:57:00 165 88%
Pace 7:44:15 

 43 degrees/65% humidity/32 degrees dewpoint.

Definitly could feel the foot today.

~~Mile Time HR HR %
1 8:42:00 153 81%
2 8:30:00 155 82%
3 8:26:00 157 84%
4 8:15:00 160 85%
0.2 warm-up & cool-down  
Total 33:53:00 156 83%
Pace 8:28:15  
Temp 42 Humidity 68
Dew Point 32 Wind 
 

Trying to push it up on the mileage a little. Foot is still on the verge of exploding but with a day's rest in-between each run I'm managing. 1/31/2016 Mile Time HR HR % Max HR 1 7:51:00 153 81% 2 7:48:00 161 86% 3 7:50:00 166 88% 4 7:17:00 172 92% 0.2 warm-up & cool-down Total 30:46:00 163 87% Pace 7:41:30 WT Temp 62 Humidity Dew Point Wind

~~Mile Time HR HR % Max HR
1 9:00:00 143 74% 
2 9:04:00 145 76% 
3 8:57:00 147 77% 
4 8:49:00 148 78% 166
0.2 warm-up & cool-down   
Total 35:50:00 146 76% 
Pace 8:57:30   WT
Temp 56 Humidity 33 
Dew Point 25 Wind 9 161

Foot was swollen this morning. Ate a lot of salty popcorn the night before.    
    
    
 

Skipped a couple of days instead of one. My foot was very sore. A little better today but not great. Cold today at 28 degrees.

Not sure what's up with the pasting of informatoin into a blog entry but it come out all bunched up no for some reason...?

~~Mile Time HR HR % Max HR
1 8:01:00 156 83% 
2 8:13:00 159 85% 
3 8:08:00 164 87% 
4 7:32:00 169 90% 176
0.2 warm-up & cool-down   
Total 31:54:00 162 86% 
Pace 7:58:30   WT 159
Temp 28 Humidity 72 
Dew Point 22 
"Foot was sore yesterday so I skipped running. A little better today but not great.
Out and back."    
    
    
 

We went on a short RV trip with some friends to Lake Buchanan in the hill country of Texas and took a river cruise to see the Colorado River and the Eagles. It was fun.

Ran 3.25 miles in the park:

~~Mile Time
1 7:58:00
2 7:37:00
3 7:54:00
0.25 1:42:00
 
Total 25:11:00
Pace 7:44:55
 

Third day to run in a row. Foot was sore but I ran through it anyway. Taking tomorrow off.

~~Mile Time HR HR %
1 8:47:00 148 78%
2 8:25:00 151 80%
3 8:46:00 153 81%
4 8:42:00 152 80%
0.2 warm-up & cool-down  
Total 34:40:00 151 80%
Pace 8:40:00  

Foot was sore from the start but felt better during the run. More sore later in the day.

My HR is finally starting to go down.

~~Mile Time HR HR %
1 8:04:00 140 72%
2 8:07:00 151 80%
3 8:05:00 155 82%
4 7:32:00 160 85%
0.2 warm-up & cool-down  
Total 31:48:00 152 80%
Pace 7:57:00  
 

LESS EFFORT = FASTER PACE

For some reason my foot felt much better this morning. Maybe it's because I took some Nyquil before bed? :-) ...Or maybe it was because of the pop and warm feeling I got in my foot Tuesday when I ran? Don't know but it does feel like some improvement.

My running is getting better despite my foot. I've gone from a pace/effort of about 8:45 Pace/165 HR to 7:45 Pace/155 HR in about a month. My target is 7:15 Pace/145 HR, this is where I was at at the peak of my training before the CIM Marathon in Dec. '14.

~~Mile Time HR HR % Max HR
1 7:55:00 145 76% 
2 7:58:00 156 83% 
3 7:58:00 159 85% 
4 7:15:00 165 88% 173
0.2 warm-up & cool-down   
Total 31:06:00 156 83% 
Pace 7:46:30   WT
Temp 44 Humidity 54 
Dew Point 34 Wind 4 162
 

6.66 Miles @ 8:09 Pace - 155 HR. Feels like I'm coming back. My foot is sore after every run but not to the point that I can barly walk as before.

~~Mile Time HR HR %
1 8:13:00 138 71%
2 8:29:00 152 80%
3 8:04:00 153 81%
4 8:22:00 155 82%
5 8:30:00 161 86%
6 7:50:00 162 86%
0.66 4:49:00 167 89%
   
Total 54:17:00 155 82%
Pace 8:09:02  
 

8.26 Miles @ 7:53 Pace - HR 156.

Ran in Gatesville while visiting my parents. My foot felt good, the weather was good. The run felt good. Things are looking after this run and Saturday's run.

~~Mile Time HR HR %
1 8:07:00 141 73%
2 8:01:00 153 81%
3 8:06:00 153 81%
4 7:54:00 155 82%
5 7:59:00 154 82%
6 7:57:00 156 83%
7 7:52:00 158 84%
8 7:26:00 163 87%
8.26 1:47:00 169 90%
 
.25 Cool-Down   
Total 65:09:00 156 82%
Pace 7:53:15  
 

Definitly making improvement on the fitness side of things. I ran 4 miles 3 weeks ago at 8:28 and my HR was 156. Today it was 8:28 with a 147 HR. I can't describe how better it feels now. It's almost like my arteries have finally popped open allowing the blood to flow. A few weeks ago my HR would jump to 160 on the first mile no matter what speed I ran. Today it was only 136.

~~Mile Time HR HR %
1 8:32:00 136 70%
2 8:31:00 148 78%
3 8:11:00 147 77%
4 8:41:00 150 79%
5 8:38:00 148 78%
6 8:25:00 148 78%
7 8:24:00 151 80%
   
Total 59:22:00 147 77%
Pace 8:28:51  
Temp 45 Humidity 57
Dew Point 30 Wind 5
 

7 Miles @ 8:01 Pace - 153 HR.

Feeling better (body not foot). It was pretty warm today at 63 degrees. I guess it's already summer. I killed a rattlesnake yesterday, tried to post a picture but can't seem to make it work. Something has changed in the program of the blog.

~~Mile Time HR HR % Max HR
1 8:03:00 131 66% 
2 8:07:00 153 81% 
3 7:39:00 152 80% 
4 8:10:00 157 84% 
5 8:17:00 157 84% 
6 8:05:00 158 84% 
7 7:46:00 163 87% 173
0.25 Cool-Down   
Total 56:07:00 153 81% 
Pace 8:01:00   WT
Temp 63 Humidity 82 
Dew Point 57 Wind 14 160
 

My foot has been killing me for the past three days but this morning it seemed to feel better so I went ahead and ran. It was not a comfortable run but I managed the 7 miles hobbling along most of the way. Yesterday I decided to set another appointment with my first foot doctor to get a second opinion. It has been almost a year since the surgery and I don't feel like I'm any better than I was a year ago. The pain was so bad I could bairly put weight on my foot yesterday. Something is not right.

Here's the painful run:

~~Mile Time HR HR % Max HR
1 8:51:00 132 67% 
2 8:43:00 146 76% 
3 8:15:00 147 77% 
4 8:48:00 151 80% 
5 8:48:00 153 81% 
6 8:17:00 153 81% 
7 7:51:00 160 85% 
    
Total 59:33:00 149 78% 
Pace 8:30:26   
Temp 57 Humidity 94 
Dew Point 55 Wind 6 

7 Miles @ 7:53 Pace. My foot pain has subsided to the normal level. I'm continuing to show some improvement in conditioning but still a long way to go.

Also had a nice win at a small Thursday night roping today!

~~Mile Time HR HR %
1 8:04:00 135 69%
2 8:06:00 155 82%
3 7:33:00 159 85%
4 7:53:00 163 87%
5 8:10:00 163 87%
6 7:46:00 162 86%
7 7:43:00 166 88%
0.25 Cool-Down  
Total 55:15:00 158 83%
Pace 7:53:34  
Temp 34 Humidity 80
Dew Point 28 Wind 3
 

Longest run since my Half Marathon Race back in November.

8:33 @ 153 HR. Not where I would like to be but nice to get in the double digits.

~~Mile Time HR HR %
1 7:52:00 135 69%
2 8:24:00 155 82%
3 8:26:00 154 82%
4 8:48:00 154 82%
5 8:23:00 155 82%
6 8:50:00 154 82%
7 8:36:00 155 82%
8 8:42:00 156 83%
9 8:47:00 155 82%
10 8:50:00 158 84%
   
Total 85:38:00 153 81%
Pace 8:33:48  
 

Trying to get the pace back down on some of my runs but it's taking great effort. I'm calling 7:45 my slow marathon pace in my entries. Another month and I'll be at 7:30 for this run.

Pretty warm and very humid for this run too.

~~Mile Time HR HR %
1 7:58:00 142 74%
2 7:55:00 156 83%
3 7:41:00 157 84%
4 7:55:00 161 86%
5 7:40:00 164 87%
6 7:43:00 164 87%
7 7:25:00 170 91%
0.25 Cool-Down  
Total 54:17:00 159 84%
Pace 7:45:17  
Temp 61 Humidity 100
Dew Point 61 Wind 3
 

10 Miles @ 8:33 - 146 HR. One month ago I ran 4 miles @ 9:00 with the same 146 HR effort. This was an aerobic zone run without much exerted effort.

I think I'm improving. My foot was a little swolen and sore this morning but I'm hoping it settles down today. I have two doctor's appoints in two weeks, one with my primary doctor and the other with foot doctor #1. Hoping to get some answers then.

~~Mile Time HR HR %
1 8:34:00 136 70%
2 8:34:00 146 76%
3 8:18:00 145 76%
4 8:55:00 145 76%
5 8:45:00 148 78%
6 8:37:00 148 78%
7 8:28:00 149 78%
8 8:20:00 148 78%
9 8:28:00 148 78%
10 8:32:00 150 79%
   
Total 85:31:00 146 76%
Pace 8:33:06  
Temp 46 Humidity 66
Dew Point 36 Wind 8
 

Nice day to run at 43 degrees, 70% humidity and 34 degree dewpoint! Running condition is getting better. I got winded a little on the last mile pushing the pace a little but the rest of the run felt good. I was pretty tired this morning as I went to a roping last night and got home at midnight but won 1st. against 170 teams. Recieved a nice little pay check. :-)

BTW...is anyone else having trouble dowloading images? I can't seem to do it anymore on the blog.

~~Mile Time HR HR %
1 8:08:00 140 72%
2 8:08:00 151 80%
3 7:38:00 153 81%
4 8:05:00 156 83%
5 7:56:00 157 84%
6 7:40:00 159 85%
7 7:22:00 162 86%
0.25 warm-up & cool-down  
Total 54:57:00 154 81%
Pace 7:51:00  
Temp 43 Humidity 70
Dew Point 34 Wind 7

https://scontent-atl3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/10552505_10201406233275714_1229049498007057954_n.jpg?oh=e42f76615def624e0704eab8b39c7aa7&oe=57641EBB
 

In California on business and getting to see Callie. Ran 6 miles @ 8:50 pace with Callie. We ran in a very rare rainstorm

(For California ). It was great!

Callie got accepted to the NYC Marathon through their lottery. Now her trek beginstop train for it.

3 more miles with Callie @ 8:27 pace.

4 miles with Callie @ 8:21 pace and headed to SLC for more business on Friday, then home.

3 miles on the TM @ 8:30 pace in SLC this morning.

Running in Gatesville. Nice weather at 57 degrees. My foot was sore but not enought to cause a limp. Conditioning is getting better. I was planning on running 12 but misjudged the route slightly. Stopped at 11.5 as it was getting pretty hard after 10.

8:07 Pace @ 152 HR

~~Mile Time HR HR %
1 8:10:00 135 69%
2 8:01:00 146 76%
3 7:55:00 148 78%
4 8:01:00 152 80%
5 8:17:00 153 81%
6 8:16:00 155 82%
7 8:20:00 154 82%
8 7:46:00 155 82%
9 7:47:00 156 83%
10 8:05:00 156 83%
11 8:29:00 159 85%
11.5 4:19:00 159 85%
0.25 cool-down  
Total 93:26:00 152 80%
Pace 8:07:29  
 

Planned an easy run today but it seemed a little harder than it should. Felt a little sore and tried and my foot was hurting. Going to see foot doctor #1 tomorrow.

~~Mile Time
1 8:24:00
2 8:39:00
3 8:21:00
4 8:56:00
5 8:48:00
6 8:50:00
7 8:53:00
8 8:45:00
9 8:36:00
 
 
Total 78:12:00
Pace 8:41:20
 

Doctor's Report:

Doctor #1 says I need surgery again. Apparently the toe bone is not aligned in the socket of my foot causing bone on bone irritation. If I don't have it fixed it will continue to just get worse, eventyally needing joint replacement. The operation will involve cutting/shortening the bone in my foot and reconstruction of the joint. Four weeks in a boot and then 3-4 months recovery. No garantee it will work but really no option at this point. 

I need to decide when to have the surgery. I have several series roping events coming up in the next few weeks but if I wait it will be July before there is an opening in the schedule. I am really hating this as I know what I went through the last time and it was NOT fun. Ahhhhh!!! 

Despite the looming surgery I will continue to run as much as my foot will allow. It's ashamed since I'm just now starting to feel like I'm getting back into shape.

My HR monitor seems to be broken. After about 5 miles it again started reading an unrealisticly high HR. Tried a new battery to see if that might be the problem.

~~Mile Time
1 7:54:00
2 8:03:00
3 7:43:00
4 8:23:00
5 7:56:00
6 7:44:00
7 7:36:00
 
Total 55:19:00
Pace 7:54:09
 

After a couple of days of rest my foot felt amazingly good this morning. The weather was nice and cool (35 degrees) and clear too! My legs felt great on this run althought I didn't push too much, just ran a comfortable pace throughout the run.

Even with the new battery my HR monitor quit working correctly, this time at mile 8. I don't know if I can run without a HR monitor.

~~Mile Time HR HR % 
1 8:24:00 134 68% 
2 8:34:00 145 76% 
3 8:00:00 145 76% 
4 8:31:00 149 78% 
5 8:23:00 150 79% 
6 8:25:00 149 78% 
7 8:04:00 148 78% 
8 8:03:00 HR Monitor Quit Working  
9 8:05:00   
    
.25 Cool-Down    
Total 74:29:00   
Pace 8:16:33   WT
Temp 35 Humidity 81 
Dew Point 30 Wind 6 160
 

Ran small loop and smallville. A front blew through last night so it was breeze but nice weather. (54 degrees, 50% humidity, 36 degree dewpoint, 20 mph winds). Still truggling with the though of foot surgery again.

Also went to the primary care doctor for my yearly check-up. Blood pressure was 92/60, I think that's good for an old guy. All else is okay.

~~Mile Time
1 8:07:00
2 8:21:00
3 7:50:00
4 8:46:00
5 8:42:00
6 8:18:00
7 8:05:00
8 8:04:00
9 7:50:00
 
 
Total 74:03:00
Pace 8:13:40
 

Ra 3.13 with Callie. We are in Illinois visiting family.

8:23, 8:11, 8:15

Callie is getting shin splints, does anyone have any suggestions?

~~In Illinois with family visiting my wife's Aunt who has terminal brain cancer. She only has a short time to live and we felt we needed to come and visit her before she passes. We have been very close with her all of our married lives.

Also left home with my dad in the hospital with phenomena. Received bad news in the middle of the night that he passed away. Had to make an immediate return to Texas to be with my family and arrange all of the funeral arrangements. Lots of things to say details I could tell you but no time and energy to do it right now. All I want to say is that my dad loved the Lord and has been telling me for a long time that he knew where he was going, not to be worried because he was ready to be with Jesus!

If you are interested in the details friend me on Facebook and you can see some details on the celebration, read his obituary and many other comments about his life. He was not only my dad but my best friend, mentor and even the best man in my wedding. I'll miss him but am so happy that now he is in heaven with Jesus in his perfect body.
 

Foot Surgery ... :-(

1 mile on the elliptical and some upper body weights.

Finally feeling good enough to do something. Without the doctor's approval I decided to try some elliptical today. It went okay, I just kept the pressure on my heel.

1.5 Miles on the elliptical and some upper body weights.

2 Miles on the elliptical & some upper body weights.

I was released to run some easy miles today. He said elliptical or walk/run for another month or so to see how it goes.

Also did some upper body weights.

Xrays were done on my left foot and it shows that I will have to have surgery on that foot too. I'm going to do that before I tear everything up like I did on my right foot.

2 miles on the Elliptical....still waiting a while to try running. My foot is still sore, no hurry.

Upper body weights.

Probably follow this training for a couple of weeks 2,3,4 days a week.

At least I'm moving!

Same thing again. 2 miles on the Elliptical and some upper body weights.

Trying to get some consistency to working out. Again, 2 Miles on the Elliptical and some upper body weights. One hour of workout total. Elliptical miles are about 9.5-10 min.

Today is the first road run since April 7th. I was going to go to the gym but we are in a vehicle delima right now with one loaned out and one in the shop. That only leaves my truck, so my wife had to take me to work.

3 easy miles out and back. My right foot felt pretty good. It still has a slight soreness but I think it's just the scar tissue. The toe doesn't look noramal as it seems to want to point upward slightly and not provide any pressure or help pushing down on the ground. My left foot continues to have a slight/small pain at the same pressure point as the right foot. (As I mentioned before I will be having surgery on the left foot sometime this year.)

Ran fairly easy but I'm sure I'll still be pretty sore tomorrow. Picked up the pace a little on the last quarter mile. I could probably run a 24 min. 5K right now.

Mile     Time
1           9:19:00
2           9:07:00
3           8:45:00
  
Total   27:11:00
Pace      9:03:40
 

4 Miles on the Elliptical and some upper body weights. All good so far. (but I'm out of shape!)

Ran 3 Miles again. Foot is holding up okay.

8:55:00
8:45:00
8:35:00

Another 3 miles on the road. It's unplesent running...72 degrees, 72 deg. dewpoint, 100% humidity. :-(

A little faster today:

8:49:00
8:40:00
8:09:00
 

Simple workout...3 Miles on the Elliptical and some upper body weights.

3 Miles on the TM while in Little Rock Arkansas then some upper body weights.

3 Running miles on the road. First HR moitored run. Not too fast but better.

~~Mile Time HR HR %
1 8:40:00 140 72%
2 8:26:00 159 85%
3 7:52:00 168 89% 
   
Total 24:58:00 156 82%
Pace 8:19:20  
 

Back to the gym for some Elliptical miles. Trying to push up the distance a little. ...Then some upper body weights and three sets of machine squats.

5K Effort with slow Marathon results...

Mile Time HR HR %
1 8:13:00 142 74%
2 8:13:00 160 85%
3 7:44:00 168 89%
Total 24:10:00 157 83%
Pace 8:03:20  
 

We're in Illinois visiting family. Nice cool front brought rain and 60 degree weather. Ran in the rain...8:24, 8:04, 8:09, 7:39 = 32:19 (8:05). Then 1 mile at 9:57 with our 2nd nephew, Bradley, who's 10 yes old and .25 mile cool down.

Running in Illinois. 8:24, 8:04, 8:09, 7:39 = 32:19 (8:05)

Then 1 mile with my 9 yr old niece @ 9:57.

Running in Illinois. 8:35, 8:29, 8:28, 8:28, 7:55 = 41:58 (8:24).

Still running in Illinois.

7:59, 7;58, 8:07, 8:51, 8:51, 1:05 = 42:52 (8:19)

Whoo...Hooo...broke the 6 mile mark today! My foot is holding up okay, still feels swolen but no sharp pains now. Man it's hot! (75 Degrees, 90% humidity)

~~Mile Time HR
1 8:23:00 139
2 8:09:00 154
3 8:31:00 158
4 8:39:00 163
5 8:55:00 165
6 8:28:00 169
0.25 2:09:00 170
Total 53:14:00 
Pace 8:31:02 
 

Continuing by goal to get back to marathon fitness. Not a good time of year to start but now is better than later. Right now I am focussed on steadly increasing the mileage but not worring about the speed. My right foot/toe is doing okay, not really sore but still feels swolen or probably just scar tissue all around the joint. It looks deformed and the toe doesn't really work - it just hangs there letting all the other toes do all the work. The right foot is okay with only the normal/slight pressure at the same joint location on the bottom of my foot. I'm still planning to have the surgery on the left foot but hoping to run a marathon before I do that. I'm thinking about running the Rock-N-Roll on December 4th this year and then having the surgery done right after that. This way, qualify for Boston, get my left foot fixed, and get back to training in the early spring.

Today's run:

Mile Time HR
1 8:28:00 136
2 8:35:00 152
3 8:20:00 156
4 8:34:00 162
5 8:04:00 167
0.25 Cool-Down 
Total 42:01:00 
Pace 8:24:12 

(80 Degrees, 89% Humidity, 74 Degree Dewpoint)

Same run as yesterday but a little less...

Mile Time HR HR %
1 8:27:00 137 70%
2 8:48:00 150 79%
3 8:32:00 152 80%
4 8:49:00 157 84%
5 8:14:00 161 86%
0.25 Cool-Down  
Total 42:50:00 151 80%
Pace 8:34:00  
79 Degrees, 74 DP, 90% Humidity

4 Miles on the Elliptical and a few upper body weights.

Hot...Hot...Hot

~~Mile Time
1 8:14:00
2 8:28:00
3 8:15:00
4 8:30:00
5 7:54:00
0.25 Cool-Down
Total 41:21:00
Pace 8:16:12

A little faster but don't know the HR effort. My monitor was giving me some weird readings.

79 degree, 89% humidity, 75 degree dewpoint

Went back to visit my mom again this weekend and ran 6 miles trying to bring the pace down a little. Got pretty much overheated after 4 and had to take it easy for the last two. Felt like I'd run a hard race afterwards.

~~Mile Time
1 8:00:00
2 8:00:00
3 8:03:00
4 7:57:00
5 8:37:00
6 8:25:00
0.25 Cool-Down
Total 49:02:00
Pace 7:50:43
 

80 degrees...and humid.

I can see my HR slowly lowering on the same pace runs. It's sure hot and humid though!

~~Mile Time HR
1 8:23:00 134
2 8:34:00 150
3 8:10:00 153
4 8:38:00 158
5 8:40:00 161
6 8:02:00 163
0.25 Cool-Down 
Total 50:27:00 153
Pace 8:24:30 

78 Degrees, 90% Humidity, 75 Degree Dewpoint

Running short on time this morning...slept in a while. Was going to the gym but just ran 4 easy miles instead at home to save time.

~~Mile Time
1 8:59:00
2 9:10:00
3 8:40:00
4 8:56:00
 
Total 35:45:00
Pace 8:56:15

Here's how I've been building my miles over the past 8 weeks: 4 miles,6,7,12,15,21,19,22. I'm building to about 30-35 but the 3rd week of August. Then I hope to start training for the San Antonio Rock-n-Roll Marathon (which would be 16 weeks from that time).

Woke up at 3:30 this morning and couldn't go back to sleep (I'll explain the reason if a few days but can't right now).  Decided to pull a Tom Slick and go out and run. It was actually very nice with the full moon and no traffic (well...1 car).

Ran the small loop just steady at a 8:50 pace for the 7 Miles. Finally running the entire small loop make it feel like an accomplishment!

Another earlier morning run. Started at 4am. Not a good nights sleep.

Ran the small loop again. It was hot (78 degrees, 90% humidity, 74 degree dewpoint)

One more day then things change forever...

~~Mile Time HR
1 8:37:00 133
2 8:27:00 149
3 8:33:00 152
4 8:27:00 155
5 9:14:00 159
6 8:53:00 160
7 8:45:00 163
0.35 cool-down 
Total 60:56:00 153
Pace 8:42:17 
 

Ran the small loop again. Running is slowly getting better. My foot is just uncomfortable but does not hurt.

The BIG news is that today was the last day of work for me. After 29 years, starting up and building our company (The Fountain People), I have stepped out of the business. We grew the company from 3 people to 120 in those years, then two years ago sold it to a large Equity Company. I was on an employment contract for 2 years which has now comes to an end. I'm excited about what God has in store for me next!

7 miles @ 8:39 pace, 155 HR, 75 Degrees, 93%Humidity, 75 Degree Dewey Point.

We are in Ft Lauderdale, FL. I ran along the board walk by the beach. It is very flat here except for the large bridge I ran over. The temperature was actually a little warmer than Texas but it seemed much cooler because of the wind and lower humidity. I think because of this I ran much stronger and faster.

7 Miles @ 8:07 Pace, 156 HR, 83 Degrees, 64% Humidity, 74 Degree DP, 11 MPHIL Windows.

We normally have NO Windows in Texas in the summer mornings.

Still in Florida. Running is a little better here than at home. 😊

6.55 Miles @ 8:14 Pace. .25 Miles cool-down

8 Miele Low HR Running.

9:10 Pace @ 144 HR. HOT, 78 Degrees, 90% Humidity.

8 miles @ 8:09 pace, HR - 155, then .35 cool-down.

75 degrees, 94% Humidity, 74 degree dew point.

Felt overheated!

Randy the small loop.

7 miles @ 8:23 pace, 154 Avg HR.

75 Degrees, 94% Humidity, 74 Degree Dew point.

Broke the double didgit today. It was slow but I have a good excuse...it was HOT! Took it easy as I didn't want get stranded way out in the country. :-)

77 degrees, 94% humidity, 75 degree dewpoint, 159 llbs to start, 155 at the end. Getting my weight down below 160 is good.

I'm on an every other day run program now. Today's run was the best so far, even faster than my Florida runs. I think I'll be ready to start dropping the speed when we start seeing some cooler weather!

Very Hot again today...75 degrees, 94% Humidity, 74 degree dewpoint, weight 156 at the end of the run. 

Gotten behind on my post. I've been very busy in my retirement!😊

8 miles @ 8:22 pace, HR Avg 157.

In Dallas today for a wedding. Ran 7 miles on the hotel TM. 58 Minutes.

Today was a tough run. 75 degrees at the start, 75 degree dew point and 100% Humidity. I was worn out after the run even though it wasn't very fast.

7 miles @ 8:10 average pace. 160 Avg HR. Hot and humid!

7 miles @ 10:12 pace. 82 degrees, 78 degree dew point. Slow...

On a 2 weeks RV trip. At the Grand Teton National Park.

4 miles today: 8:06, 8:15, 8:24, 7:45.

Lungs hurting with the low humidity and 35 degree weather.

Ran in Jackson Wyoming.

9.08, 8.12, 7.49, 8.33, 8.04, 5.35.

Avg 8.20, HR 167.

Altitude is rough on the HR.

Ran in the evening at Rocks Springs Wyoming.

8.19, 8.22, 8.01, 7.22.

Avg 8.00, HR 156.

Finally ran 1 marathon pace mile!

8 miles in Rock Springs Wyoming. Altitude is rough!!

8.49, 8.49, 8.40, 8.44, 8.31, 8.51, 8.34, 8.07.

Avg 8.39, HR 149.

5 miles in Rock Springs, Wyoming

8.33, 8.48, 8.24, 8.05, 8.04.

Avg 8.23, HR 8.23.

74 Degrees, high altitude.

8 miles near Bryce Canyon, UT.

8.18, 8.04, 8.03, 8.08, 8.33, 8.59, 9.10, 8.40. Avg 8.30, HR 151.

Getting more use to the high altitude.

70 degrees.

4.5 miles running some long hills in Page Arizona.

8.4, 7.25, 8.34, 8.21, 3.30. Avg Pace 8.07, HR 151.

Back from our 2 weeks RV trip. I was able to run 30 miles last week in altitude. I was hoping I would see some improvement from this but the 75 Degree weather, 75 Degree Dew Point and 100% Humidity made it tough to test myself.

8.16, 8.10, 7.59, 8.20, 8.15, 8.21,8.10, 8.03, Avg 8.13 @ 155 HR.

Trying to mix it up a little. Rode the road bike 29 miles today (15.1 avg mph). Not really in biking condition right now.

I need to up the running miles soon if i hope to be ready for 4he San Antonio R&R Marathon.. !

Did a double today...Run in the morning and bike in the evening.

30 mile bike ride. Avg speed 15.3 a little bett than a few days ago. Just going to take a few rides to get he biking legs in shape. I'm going to do a few more bike rides until it gets cooler and then press the running. 12 weeks until the marathon...hope I can get ready!!!

15 grueling miles.... I don't think I was really ready for this, with the heat and the tired legs from yesterday's run and 30 mile bike ride. Bonked on mile 13.5 and walked/ran the last 1.5 miles.

35 miles on the road bike in the 98 degree weather! 15 mph avg speed.

Still hot and humid! 81 degrees, 94% humidity, 75 degree dewpoint, no wind.

Finally got a few marathon pace miles in...

Another bike ride. 33 miles @ 14.7 avg speed, in the middle of the day. 97 degrees and humid!

16 miles today. 8:45 avg pace. 70 degrees, 64 degree dew point,83% Humidity, 155 lbs. It felt a little cooler today. 😊😊😊

7 miles on the treadmill in a Dallas hotel. 8:30 pace.

In to hotel...but the only TM they had was broken. Rode 15 miles on the stationary bike.

7 Slow.

Watch stopped...easy pace.

7 With no watch.

This is more the pace I like...just not far enough!

16 miles @ 8:25 pace. My HR monitor broke so no details on that. 65 Degrees, 64 Degree Dew Point, 94% Humidity, 155 lbs. Some way ive been off a week on my blog entries...I guess because of my retirement the days have just run together. Ill try an fix the entry dates in the next few days. :-)

4 easy recovery miles @ 8:58 pace.

The temp was great at 57 degrees, 94% Humidity, 55 degree dew point.

7 miles with 4 faster, (1,3,5,7 Fast 7:42,7:15,6:51,6:51). Other miles were 9 min pace.

Running in Gatesville...pretty hilly route. Tried for 8 under 8:00 but not quite. The weather was pretty nice!

Still fighting the hot and humid weather.

Anoter 10 miler today. No blazing speed but just trying to get in some mileage. I've been so busy it's been hard to train right for this marathon. Only getting in 30-35 miles per week and with the head and humidity I don't feel they have been quality miles.

74 degrees, 97% humidity, 73 degree dewpoint, no wind 

Today I was planning for a long (16-18 mile) run but with the weather I bailed and just ran a slow 10. It wasn't as easy as the time suggest.

75 degrees, 100% humidity (very foggy), 74 degree dewpoint, no wind 

I think this is the first time I've run a 6 minute mile in over a year. Hopefully things are coming together but it's been hard to keep a consistant running schedule with all of the traveling we've been doing. Just the little drop in temperature made a huge difference today! 63 degrees, 72% humidity, 54 degree dewpoint, 157 lbs

Much better weather finally....! 53 degrees, 71% humidity, 54 degree dew point, 158 lbs.