Doesn't Get Easier

AM - A 4.9 mi. run before lunch on the treadmill. (9:17/mi)

PM - Lunch run of 5.5 mi (9:05/mi) with 5 x 2 minute at 8:00/mi mixed in during second half.  Strength day for legs, core, and upper body.

AM - Before work 5 mi (9:46/mi).

PM - Lunch run 5.1 mi (8:49/mi).

AM - Treadmill 5.3 mi (9:29/mi).  Hopeful to get outside more often next week.

PM - Treadmill 2.5 miles.  Insulin bonk so had to cut short again.  Did some strength exercises afterward. 

PM - On the treads again for 5 mi.  

AM - Icy conditions so on the treadmill before work for 6.4 mi.

PM - Lunch 4.5 mi.

AM - On the treadmill for 5 mi before work.

PM - Treadmill 5 mi mixing in an incline segment every 5 minutes. (9:00/mi)

PM - Lunch run slow/easy 2 mi, tempo 2 mi, slow/easy 1.5 mi.

PM - Lunch run, went slow the first 2 mi (9:30+/mi) then went at my current easy pace for the remainder (9:00/mi).  Mixed in 1 min hill every 5 minutes, and several 1 min pickups near the end.  Felt very good.

PM - Lunch run, slow first 2 miles then mostly easy pace after with last 5 minutes progressively faster.

PM - Easy 5.5 mi on the mill after work.

Very cold but sunny 10 miles (9:40/mi).  Only a couple miles felt decent.  On a positive note, this week is the most I've ran in about 2 years.

AM - Treadmill 6.3 miles (9:30/mi).

PM - Treadmill 4.4 miles (9:05/mi).

AM - Treadmill 6 miles before work (9:25/mi).  Started out feeling terrible so took a quick break and resumed run feeling much better.

AM - Slow and easy 6.4 miles outside before work.  Began cutting calories and keeping a food journal in hopes of losing about 30-40 lbs. 

PM - Aerobic base with 1 mi at Tempo pace and 0.3 mi at Interval pace.

Strength: Bodyweight benchmark test, wiped me out!

Easy but challenging 11 miles (9:20/mi). 

"The Perfect 10" Nike bodyweight only workout for 45 minutes. Very difficult.

Lunch - 5.1 miles on the treadmill (8:49/mi).  Took a couple days off due to feeling ill and out of sorts.

Treadmill run for 45 minutes, mixed in some faster segments. 

Feeling better, but still have a nagging cough (9:00/mi).

5 miles during lunch on the treadmill (8:45/mi)

Double day 3.6 + 5.2 miles with a tempo session mixed in during the second run. 

5.2 mi - Lunch run

6.8 + 4.2 mi

Double run easy progression style on the treadmill due to cold and ice (8:52/mi)

6.8 mi + 45 min strength training

Lunch run and then a tough strength workout after work with only bodyweight.

Lunch run on the treadmill mixing in some tempo pace.

Easy progression run on the treadmill (8:42/mi).

Nice run outside for once (8:51/mi).

Easy 2 miles on the treadmill, then a quick strength workout.

Easy paced 7 miles in the morning and 5 miles before supper.  Raining so did these on the mill again.

7 mi in the morning outside and 5 mi in the afternoon on the treadmill

5.4 miles outside during lunch (8:20/avg)

7 miles in the morning before work and 2 miles during lunch hour, which had to be cut short.

6 miles during lunch with 10 minutes of fartleks at various paces mixed in throughout the run.

7 miles before work (8:38/mi)

11.6 miles in the morning (8:51/mi).  Need to start ramping up the long run distance.

At a v-ball tournament out of town all day so no run or workout. 

7 miles before work (9:03/mi).

6+ miles during lunch, slow progression on the treadmill (8:43/mi).

45 min. of upper body strength training after work.

8.5 miles before work (9:00/mi) and 4 miles during lunch (8:52/mi).

Upper body is sore!

15 miles done in 2:21 (9:24/mi).  My farthest run since Nov-2015.  I think I can, I think I can, I think I can.........

rest

rest

6 miles before work (8:56/mi).

no run :(

6.4 miles before work and 4.6 miles during lunch.

no run :(

I think it's become a habit

8 miles after coffee and cooking breakfast for the family.

6.4 miles before work

7 miles before work and 3.5 miles during lunch hour.

Strength training after work: Squats, Bench Press, Power Cleans, Vertical Press for Abs

rest

6.25 miles before work on the treadmill and 4.1 miles during lunch with 1 mile at TP.

Strength training: Deadlifts, Press, Chin-ups, Side Plank Jacks

rest

Usual 6.4 miles before work (8:34/mi) and 4.6 miles during lunch with 30 sec. pickups. (8:40/mi).

Strength Training: Squats, Bench Press, Power Cleans, Ab Press

5 miles at lunch with 4 x 2 min. pickups mixed in during (8:33/mi)

4.5 miles during lunch, last 5 minutes faster.

Barbell strength training: Squats, Bench Press, Power Cleans, Ab Press

5.5 miles on the treadmill before work (9:09/mi).

Powerlifting strength training after work.

3.7 miles on the treadmill during lunch (9:28/mi).  Nursing a small injury in right calf.

Olympic style weight training after work.

3 miles during lunch, again going super easy due to right calf strain.

6 miles before work outside in shorts and a t-shirt!  Right calf feels mostly healed.

4 miles during lunch.

Strength training day.

3 miles during lunch hour.

4.6 miles during lunch hour (8:44/mi).

Strength training during lunch and after work.

6.4 miles on the treadmill before work.  Planned to go outside but cold and wind kept me inside.  Tired of bundling up.

3.6 miles during lunch inside.  Working da abs after.

6 miles before work (8:58/mi).

4 miles during lunch hour (8:51/mi).

Strength training after work.

7 miles outside before work (8:53/mi).

3 miles during lunch (8:57/mi).

5 miles during lunch, 1.25 miles at tempo pace (8:30/mi overall). 

Strength training after work.

7 miles outside before work (8:43/mi).

3 miles inside during lunch (9:20/mi).

7 miles outside before work (8:43/mi).

8 miles outside late afternoon in the sun (8:37/mi).

5.7 miles outside before work (9:28/mi).

3.8 miles outside during lunch (9:00/mi).

Strength training after work.

8.9 miles outside before work, legs were heavy this morning (9:19/mi).

Strength training after work.

8 miles outside before work, legs were in decent shape considering strength training session yesterday (9:24/mi).

Legs are sore so playing it safe with rest.

7.7 miles outside before work (9:13/mi).  Legs are still sore but feeling more mobile today.

12 miles in the morning (9:38/mi).

7.5 miles in the morning (9:40/mi).

9 miles while in Miami for a business conference (9:50/mi).  Hot, hot, hot!

Strength training at night.

7.4 miles in the Miami humidity before the conference.

7.7 miles before work (9:34/mi).  Restart training after traveling on business and then feeling ill for several days after DTaP booster shot last Friday.

Strength training day.

7.6 miles in the morning (9:23/mi).

8.6 miles before work (9:13/mi).

Strength training day.

7 miles before work (9:15/mi) with the song "Squeeze Box" by The Who going through my head the entire time.

12 miles, nearly perfect morning (9:23/mi).  Not bad for overweight 47 year old.  

7 miles before work (9:16/mi)

Quick strength training workout after supper.

7 miles before work (9:31/mi).  Tired and mental struggle during this one.

Strength training day.

7 miles before work, not concerned with pace as usual (9:23/mi).

3.75 miles during lunch hour (9:09/mi), last mile at MP.

7 miles before work (8:57/mi).

7 miles before work in a muggy mess of weather (9:07/mi).  Side note, I'm working on stopping my anti-d medication, Lexapro.  I've been on and off the stuff since my mother's passing a very long time ago.  Time feels right and it's not good to be on it long-term.  Over time it makes me tired, gain weight, and loses effectiveness. 

Strength training day.

5.4 miles during lunch gradually faster (8:53/mi).

7 miles before work on tired legs (9:42/mi).  Legs were tired from strength training a couple days ago and my sense of exertion has increased since quitting my anti-d med.  Will take some time getting use to the feelings again.

11.5 miles in the morning (8:49/mi).  I haven't felt this good on a run in a very long time.  Like years.  Probably related to stopping Lex. Feeling a bit more determined and getting a "runner's high" again.

8 miles in the morning before church (8:48/mi).  I can't believe how good running feels now.  It has to be related to me stopping my medication.

Strength training and swimming with the kids later in the day.  Tired!

7.4. miles before work (9:24/mi).  Tired this morning and took a long time to get going.

7 miles during lunch (8:47/mi).  An 8 day streak, look out!

7 miles done super duper easy until the last mile (9:57/mi).

Strength training day.

5 miles during lunch hour (8:44/mi).

5 miles after work (8:54/mi).

7 miles in the morning before work (8:52/mi).

3.6 miles during lunch, 5 x pickups (8:19/mi).

Strength training after work.

5.7 miles on a hot humid morning post blood donation the day before = SLUG FEST!  Had to walk some sections.  Brutal.  Going to eat and drink next couple of days and that's about it.

3.3 miles midday, pace progression last 10 minutes (9:05/mi).

7 miles before work, humidity made this very difficult.

2 miles during lunch break, inside!

5.7 miles before work, humidity is still high (10:00/mi).

7 miles before work (9:45/mi).

3.2 miles during lunch (9:16/mi).

Strength training day

5 miles while on vacation at Table Rock Lake.

5.6 miles

7.6 miles back at home after week of vacation (9:03/mi).

7 miles in the morning before work (9:45/mi).

3 miles during lunch (9:07/mi).

Strength training day.

7 miles very slow before work.

3 miles during lunch, surprisingly lively legs.

7 miles before work (8:57/mi).

3 miles during lunch (9:17/mi).

Strength training day.

7 miles before work (9:28/mi).

3 miles during lunch break.

7 miles before work (9:40/mi).

3 miles during lunch (8:50/mi).

Heavy strength training (chin-ups, overhead press, weighted sit-ups, leg lifts, cleans, squats, bench press, deadlifts, calf raises)

7 miles before work, post strength training (10:00/mi).

3 miles during lunch.

Rest day.

7 miles before work (9:16/mi).

4 miles during lunch, 0.75 mi fast (8:53/mi).

11 miles slow

7 miles before work

3 miles during lunch, last 0.5 mi faster.

Strength training day

7 miles before work, sweaty one.

3.7 miles during lunch, last 0.5 faster.

7 miles before work all easy paced.

3 miles at lunch easy.

Strength training day

5.5 miles of dedicated walking to and from dinner.

7 miles before work

3.5 miles at lunch, last 0.5 miles faster

10 miles in the morning (9:22/mi)

7.4 miles during lunch (8:47/mi).

10 miles before lunch (9:52/mi).

8 miles during lunch on the treadmill, 5 x 1 min pickups. 

Strength training after work.

7 miles before work (9:50/mi).

5 miles during lunch, 3 x 0.5mi at threshold pace.

12 miles in the morning LSD

10 miles before church.

2 miles before strength training.

7 miles during lunch.

7 miles before work.

7 miles before work, awesome cooler weather!  Just keeping it as easy as possible.

Strength training after work.

7 miles before work on a cool morning.

4.3 miles during lunch.

12.5 miles in the morning, going to be a hot one today.

9 miles before work, very warm and humid (9:43/mi).

6.4 miles before work, easy

10 miles super duper easy pace

7 miles easy but a little hard due to weather conditions.

4.8 miles done slowly before work

7 miles easy pace (10:39/mi).

10 mi easy pace, great weather.

1 hr. strength training 

10 mi easy pace before work.

2 mi fast walk during lunch.

8.2 mi before work easy pace.

2.3 mi fast walk during lunch.

10 mi before work, last 7 miles included 30-60s pickups every mile.

8.3 mi before work, very easy pace

11.6 mi very easy pace, 4 x 30-60s quick cadence and stride combo per mile.Hot out.

7.6 mi easy pace before heading off to visit daughter at college. 

7 mi before work, easy pace

7 mi after work, easy pace until last 0.5mi done at MP.

7 mi before work, easy pace, hot for a morning run.

12 mi in the morning, mixed in some MP during the last half.

7.6 mi before church, last 0.5 mi at MP.

Strength training later.

7 mi before work all done at EP (9:39/mi).

5 mi after work all at EP.

7 mi before work, cool morning, EP (8:57/mi).

5 mi after work, last 0.5 mi at MP.

Strength training after run.

6.4 mi slow on tired legs.

10 mi all done at EP (9:07/mi).

Strength training

6.4 mi morning, legs stiff from strength training.

3.6 mi afternoon, last 0.5 mi at MP.

5.2 mi in the early morning, sore legs from strength training.

6 mi before work, feeling a little better (8:52/mi).

5 mi after work, muggy buggy fest!

8.8 mi total struggle to maintain pace, very humid

8.5 mi in the morning, good weather (8:52/mi).

8.5 mi easy pace, but got tired from the heat.

Strength training 30 min.

6 mi before work, tired

6 mi after work, felt better

8.9 mi easy pace, 6 x strides.  Much cooler outside. Thought about work and theology throughout most of this run.  Oh, and the book I’m reading called “Crow Killer”.  

9.2 mi all at EP

9 mi before work, couple fartleks near the end.

Strength training after work.

8.9 mi before work, 5 x Strides.  Mentally draining week, worry about my daughters and depression, lead to inconsistent running this week.

9 mi before work on a dark cold morning, 5 x Strides

8.8 mi before work

After work spinning 15 min w/ Tabata 6 reps followed by strength training.

8.1 mi before work, this was a big victory as it took mental fortitude to get going this morning.

3.3 mi on ze mill before work

6 mi on ze mill after work, Burgomaster protocol: 4 reps

7.4 mi before church

3 mi on the treadmill

7 mi before work (8:56/mi).

4.3 mi after work, 4 x 30 sec sprints.

7 mi easy, very windy

Spinning 13 min w/ 6 x Tabata intervals followed by strength training.

5 mi on the mill jamming to Rocky 4 soundtrack

5 mi on the mill with hills

5 mi easy on the mill

4.7 mi, 2 x 0.5 mi @ 5K, walk/slow jog recovery same distance 

5.5 mi easy jog (9:49/mi)

4.7 mi, including 5 x 2 min @ 5K pace, 3 min recovery

4 mi very easy on treadmill

5 mi very easy on treadmill

10 mi low intensity easy run in flurries and wind 🙁

5 mi easy intensity on treadmill, lower rib pain due to injury caused by horsing around. Feeling old.

5 mi at low intensity on treadmill

5 mi low intensity run

5 mi high intensity run, W/C 10-15 m; 5 s • 3 m @ 10K • 2 r

4.5 mi low intensity on the mill

10.6 mi outside, 1.6 mi at moderate intensity.

7 mi low intensity, coming back after re-injuring rib cage. 

Catch-up entry for the month.

Catch-up entry for the total month.