Hillbilly Runner

Morning run 30's and cloudy no wind.

7:44 avg pace

Morning workout at the gym

No running scheduled rest day !!!!!

Morning run 25 degrees and sunny no wind. Perfect morning for a long run.The goal for today was to go out with a nice easy pace with minimal effort for the first half then pick it up to close to marathon pace the last half.

10 @ 8:14 avg pace

10 @ 8:02 avg pace

8:08 avg pace overall

Late afternoon run after work 35 degrees and no wind. I was running in the dark so I just kept a and nice easy relaxed pace, looked at the garmin when I got through 7:58 avg.

Another late afternoon run after work 45 dark and felt cold for some reason but a slow easy enjoyable run.

Ran after work 34 degrees dark with slight breeze. Started out slow to warm up then picked the pace up and ran the last 4 @ 6:50 -7:00 pace

7:24 overall avg pace

Afternoon workout after work, then a easy 5 mile run and as JakeK's blog recommend's I'm making my easy runs easy and my hard runs hard. It's harder than it may seem to a non-runner and even to a runner but I think it's good advice and my body can already see a difference.

It's off to the hills tomorrow for a "Good" hill workout.

Afternoon run after work 45 degrees, just before dark with no wind "PERFECT". The foot and legs are feeling good so I was going to let it out a little today to see kind of where my conditioning is at instead of hitting the hills. Warmed up with a couple miles on the stationary bike and then a good stretching.

1. 7:17
2. 7:15
3. 6:32
4. 6:37
5. 6:41
6. 6:34
7. 6:58
8. 6:44

   54:38   6:50 avg pace overall

50 degrees and cloudy, easy run. The legs felt pretty good!!!!

AM workout after work

Aftenoon run 55 degrees and raining easy pace day

AM workout after work a rest day from cardio

Next to the last long run before tapering down for Surf City. I went to a local Rail to Trails  thinking it would be a better surface to run on to take some of the beating off my foot. It was 65 degrees when I started and cloudy and 90% chance of rain. I did get finished before it started raining but was soaked with sweat anyway and it looked like I had just walked out of water. When I got back it the truck it said it was 71 degrees, which is way to Hot for me but was a good chance to get a long run in with the temps being more close to what it will be like at the marathon. I sure hope the temps are a little cooler for the marathon though. My average time wasn't to bad but the tank was empty after 20.

8:05 avg pace

What a difference a day makes. Yesterday it was 70 today 30's and raining but I did get about half in before it started to rain on me. Easy pace recovery run

Afternoon workout and run after work.

6:59 avg pace @ 1% incline

Nice workout at the gym and a rest day from cardio!!!!

Afternoon run after work 30 degrees, cloudy and dark with a few slick spots to deal with.

Easy pace 8:09 avg pace

Afternoon workout at the gym, rest day from cardio. Last long run tomorrow .

Morning run 35 when I started 45 when I was done no wind and sunny. Kept a steady pace for the whole run but did through in a few MP miles at the end.

 "LET THE TAPER BEGIN"

8:19 avg pace

5 easy recovery miles 35 windy and sunny

Morning run before church 38 sunny with a slight breeze.

1. 8:32
2. 8:03
3. 7:43
4. 7:53
5. 7:39
6. 7:28
7. 7:32
8. 7:45

  7:49 avg pace

Morning workout at the gym.

Morning workout and run at the gym!!!

7:48 avg pace

Morning workout at the gym. Rest day from cardio !!!!!

Went to the gym and ran on the treadmill for a couple of reasons one being the wind chill outside was in the single digits but also the temperature in the gym is closer to what it's going to be at Huntington Beach plus the treadmill is easier on my foot. So I endured the "BORING" run as best I could. I started out pretty slow but picked the pace up the last few miles to end up with the average pace at what I'd like to run at SC USA.

1:44:45  8:03 avg pace (I think)

Easy taper run just trying to rest the legs but still keeping them use to running !!!!!

Rest Day

Morning workout at the gym

Afternoon easy pace taper run rainy and 60's

Morning workout at the gym after work. Then home for some extrra taper rest. No cardio today!!! It makes me fill guility during taper time, like I'm slacking off and really need to be running.

Morning workout at the gym. Trying to decide to either take another day off to rest the foot or get the much needed short run in to keep the legs fresh !!!!!!???????

Surf City USA Marathon

Bib: 1560 Name: Ronnie Dunn Gender: M Age: 51 Hometown: Paducah, KY	Overall: 340 out of 2304 Men: 267 out of 1392 M 50-54: 24 out of 167 Age/Grade: 63.22% Place: 310 Finish: 3:42:35 Pace: 8:30 Tag Time: 3:42:35 Gun Time: 3:42:58
Split Times
3 Mi: 23:48 Pace: 7:56 6 Mi: 47:39 Pace: 7:57 Half: 1:44:37 Pace: 7:59 15 Mi: 1:59:26 Pace: 7:58 20.9 Mi: 2:48:37 Pace: 8:05 24 Mi: 3:18:59 Pace: 8:18

Rest Day

Rest Day

Easy 4 mile recovery run along the bike path by the beach.

8:30 avg pace

Late morning tempo run 60's and sunny. The legs have recovered pretty good.

7:31  avg pace for 5 miles

.05 mile cool down

Morning workout

Afternoon run trying to work on my running form and technique.

7:43 overall avg pace

13 mile mountain bike ride 40 and sunny nice day for a ride

Morning run before church 50 and rainy

7:52 avg pace

Afternoon core workout and stretching at the gym

Afternoon workout and run on the treadmill after work.

7:22 avg pace @ 1% incline

Rest Day !!!!!!!!

Afternoon progressive tempo run after work.Still concentrating on running form, technique and turn over rate.

7:15 avg pace

Afternoon run after work 50 and partly cloudy no wind. Nice and easy pace.

7:58 avg pace

Morning workout before work

Easy pace morning run 27 degrees and breezy "BURR"

Morning run before church 27, partly cloudy and no wind. Relaxed easy pace

7:51 avg pace

Late afternoon tempo run 45, sunny and no wind

1. 8:06
2. 7:22
3. 7:01
4. 7:02
5. 6:51
6. 6:54

7:13 avg pace overall

Morning workout before work

Afternoon run on the treadmill (1.5% incline) after work. 40's windy and raining a good day to stay inside!!!

1. 8:03
2. 7:20
3. 7:03
4. 7:00
5. 6:30

Morning workout before work a rest day from cardio

Morning run 3 miles before work 25 degrees, dark with a little slight wind. I'll get a few more miles in this afternoon.

Late afternoon run after work 36 degrees, no wind and dark steady 8 min pace.

AM workout before work.

Morning run 40 degrees, partly cloudy with no wind. I wanted to run a easy relax pace so I didn't even look at my pace or mileage till I knew I was getting close to the last mile. Surprising enough I ran a pretty steady pace the whole run.

8:17 avg pace

Easy pace afternoon recovery run 40 degrees and sunny

Afternoon run after church.

1 mile warm-up

5 @7:50 avg pace

AM workout and run 45 degrees, sunny and windy but a "Great" day to run. Couple miles to warm up the settled into a steady 8 min. pace and finished up with a couple faster miles.

7:55 avg pace overall

Morning workout at the gym , rest day from running!!!!!!!!!!!

Morning run 40 degrees,cloudy, damp and windy(10-15mph). Settled in to a nice relaxed pace

8:21 avg pace

Morning workout and run 35 cloudy and light snow showers no wind.

1. 7:58
2. 7:26
3. 7:09
4. 6:46

7:20 avg pace

Rest day !!!!!!!!

I got out about 9:00 and it was 30 degrees windy and snowing.The hardest part was getting out of the warm house and getting started after I started running it really felt pretty good. Nice easy steady pace.

8:20 avg pace overall

Morning run before church 28 degrees and sunny no wind.

7:50 avg pace

Morning workout and run 40's and cloudy kind of windy.

1. 7:20
2. 7:10
3. 6:50
4. 6:30
5. 6:36
6. 7:07 ( a little slow down to cool down)

Afternoon run 60's and cloudy not much wind

1. 7:41
2. 7:37
3. 7:43
4. 8:01

The plan was to run a steady 8:00 pace this afternoon but what I ran felt really relaxed so I just went with it. I'll take tomorrow off then a slower pace 8-10 miler Wednesday.

Morning workout and stretching at the gym

Morning workout at the gym after work.

Afternoon run 35 degrees, partly cloudy and breezy

7:55 avg pace

Morning workout after work

Afternoon slow easy paced run.

Afternoon run 50's and sunny a little breezy. One mile warm-up then 5 @ 7:40 another mile cooldown.

45 degrees when I started 50 at the end,cloudy with no wind.

1. 8:14
2. 7:37
3. 7:45
4. 7:35
5. 7:34
6. 7:39
7. 7:37
8. 7:47
9. 7:54
10. 7:44
11. 7:29
12. 7:29
13. 7:38

7:42 avg pace

I ramped up the miles and the intensisty this week to try and get use to running faster. Next week I'll back the miles back a little, rest up and get in a good 18-20 miler next weekend.

Afternoon run after church 65 degree, cloudy and very windy. No garmin just a easy pace run but somewhere around 8 min. pace

Afternoon run on the treadmill after work.

7:30 avg pace 1% incline

Afternoon workout after work but no cardio today !!!! 

Afternoon run after work 43 degrees cloudy and very windy.

7:34 avg pace

Afternoon workout at the gym after work. No cardio !!!!

AM run 42 degrees at the start 59 when I finished,sunny and a slight breeze that made it feel good. I took the first couple miles to warm up then kept and steady effort the rest of the way, felt like I could have went the full 26 at this effort.

7:51 avg pace

Morning run 60 degrees,sunny and breezy. Easy relaxed recovery pace.

8:15 avg pace overall

Afternoon workout at the gym after church.

AM workout and run 45 degrees and cloudy with a little drizzle.

1. 7:36
2. 7:19
3. 7:00
4. 6:51
5. 6:40       7:05 avg pace first 5 miles
6. 7:58       slowed to MP for a couple miles
7. 7:53
8. 7:21       Tried to finish strong
9. .5 @ 7:20

I'll try and get a few more easy miles this afternoon.

Added another 4.5 easy pace miles this afternoon

Morning run right at 40 degrees and sunny with a light breeze.

1. 7:58
2. 7:22
3. 7:30
4. 7:39
5. 7:13
6. 7:31 ?
7. 7:05
8. 7:05
9. 7:08
10. 7:22

7:23 overall avg pace

Will try to get a few more in the afternoon but I've been trying to come down with a head cold the last couple days so I might have to take this afternoon off and tomorrow is a rest day.

Morning workout at the gym rest day from cardio. I feel a lot better this morning but it's probably a good thing to take the day off from running and get this head cold behind me.

Still not feeling so hot but did manage to get out and run a slow pace 10 miler. 30 degrees, sunny with winds 5-10 mph

7:51 avg pace

Morning run low 30's , cloudy and no wind. It was hard to get out the door this morning still not feeling that great. I really think I felt better yesterday or maybe it's just because I don't feel as good as I thought I would anyway I made it!!!!!

1. 7:52
2. 7:42
3. 7:40
4. 7:43
5. 7:33
6. 7:27
7. 7:23 (gu)
8. 7:46
9. 7:41
10. 7:25
11. 7:36
12. 7:10 
13. 7:18
14. 6:59

  My splits were kind of all over the place but I had a lot of rolling hills and just tried to keep an even effort and not look at the pace too much. Tried to finish the last miles with a little kick to really drain the tank.

          7:31 avg pace overall

Afternoon run 45 degrees, partly sunny and windy.

Rest day !!!!!!! 

Morning workout after work

Afternoon run 35 degrees, snow showers and 15-20 mph winds. Not a real good afternoon for a spring time run "Burrrrrrr".

1. 7:46
2. 7:30
3. 7:28
4. 7:21
5. 7:20
6. 6:52

  7:23 avg pace overall

Morning workout after work

Afternoon easy pace run!!!!!

Last long run before "Boston". Started out slow with a couples miles to get warmed up then settled in to a 8:10 - 8:15 pace and I'd through in a MP mile ever so often. I finished up with 3 MP miles. 40 degrees and sunny at the start 48 when I finished. All in all a "Good" long run to build a little confidence before going to Boston now I've got a couple weeks to rest up and heal up to be ready "Yay" !!!!!!!!!!

8:10 avg pace overall

Morning workout and lots of stretching at the gym, easy pace recovery run. The legs felt pretty good this morning after the long run yesterday!!!!!!!

Afternoon run after work 50 degrees cloudy and no wind.

1. 7:50
2. 7:02
3. 6:50
4. 6:42

Rest day!!!!!!!

Afternoon run after work 60 and sunny no wind.

1. 8:20
2. 7:48
3. 7:22
4. 7:09
5. 6:36
6. 6:59

      7:23 avg pace overall

Morning workout before work

Afternoon training run with a 12 year old boy of a woman I work with that's getting in shape for basketball " What a Fun Afternoon".  What a way to have fun and taper!!!!!!

Morning workout and a little speed work on the track with the 12 yr. old

"Tough" easy pace run after work this morning!!!!! My hands about froze off. I should have wore thicker gloves.

Afternoon workout with a good stretching at the gym.

Afternoon run 50's, cloudy with a lite mist.

1. 7:37
2. 6:29
3. 6:43
4. 6:30

     6:50 avg pace

Rest day !!!!!!

Morning run easy pace

Afternoon run after church and after eating Mexican for lunch (not a good ideal)

1. 7:50
2. 7:15
3. 7:11
4. 6:45
5. 6:33
6. 6:51

7:04 avg pace overall

Went by the gym for a little stretching and a easy pace run.

Rest day!!!!

Went by the gym after work for some stretching and a short run.

1. 7:14
2. 7:05
3. 6:38
4. 6:25

      6:51 avg pace

It's all over except for a short easy pace run Friday then it's off to "Beantown" Saturday!!!!!!!!!!

Another Rest day !!!!!

Afternoon run 56 degrees , sunny and brezzy

1. 8:10
2. 7:37
3. 7:23
4. 6:49

      7:30 avg pace

Rest day !!!!!!!

Just as everybody that ran in the 2013 Boston Marathon I'm not sure what to write. My thoughts and prayers go out to all that were affect, injured and to the families of the three that lost their lives. From the comfort of my room my first concerns went to my friends and their families that I knew were in harms way as the explosions went off. Thank God all were saved.

 A great day to run after months of training, dreaming and worrying about everything from getting injured. getting sick or the weather becoming a factor and in a second that all seems so small in the light of what took place. I know life goes on ,as it should, and we need not let the acts of a few cowardly people affect what we do and I pray that it doesn't. I know in the end the people that are responsible will be brought to justice.

I feel like I ran a pretty consistant race. The only time I got in trouble was about halfway up Heartbreak Hill. I took the time to walk about two tenths of a mile, gather my thought, re-focus on my goals and take an assentment of how I was. Once I got to the top there was no stopping me. As many of you know the last few miles of the Boston marathon are like no other and even if you have nothing left in the tank the energy from the crowd will carry you to the finish line.

1. 7:47
2. 7:35
3. 7:25
4. 7:33
5. 7:38
6. 7:31
7. 7:35
8. 7:32
9. 7:25
10. 7:22
11. 7:33
12. 7:22
13. 7:32
14. 7:25
15. 7:25
16. 7:07
17. 7:41
18. 7:45
19. 7:31
20. 7:35
21. 8:58 ( Heartbreak Hill cost me my sub 3:20)
22. 7:30
23. 7:51
24. 7:43
25. 7:45
26. 8:10 ( Givivg it all I had left)
27. .2  51 seconds

I love to run and I love the friends that I've meet along the way!!!!!!!

Rest day!!!!

Feeling Good but getting caught up on the yard work.

Great recovery run. Everything is feeling pretty good.

7:58 avg pace

Went to the gym and had a good workout with a good time of stretching ,laid off running today to give the legs some rest. Will hit the pavement again tomorrow!!!!

Beautiful day for a run 50's and sunny. Legs, feet and everything else feel "Good" now I've got to decide what's next !!!!!!

7:25 avg pace

4 easy miles before church 40's and sunny no garmin.

AM workout at the gym after work

Afternoon run 80 and sunny no wind

7:27 avg pace

AM workout after work

Morning run misting rain and 45 degrees

1. 8:07
2. 7:39
3. 7:19
4. 7:06
5. 6:56
6. 6:49
7. 6:40

       7:14 avg pace

Morning workout and run at the gym 45 degrees and sunny. Easy pace with no Garmin.

Afternoon MTB ride short loop 7 miles with some friends from work

Easy 5 miler between rain showers !!!!

Good day for a "Rest" it's raining and cold!!!!!!!

Afternoon run after work 58 and cloudy.

1. 7:57
2. 7:20
3. 7:13
4. 6:43
5. 6:31
6. 6:40
7. ,55 @ 6:40  .45 cool down

      7:03avg pace

Morning workout and run at the gym. I wore my garmin but didn't look at it till I was within a half mile of the gym. The goal was to relax, run at an easy pace and enjoy running with no goal time in mind. Mission accomplished !!!!!!

7:55 avg pace

Went by the gym for a workout this morning then hit the trail for a 10 mile mountain bike ride with a friend from work...... Day off from running

Afternoon run high 80 and sunny !!!!!!

7:23 avg pace

Am workout after work

Afternoon run 80 and sunny

7:57 avg pace

Afternoon run 70's cloudy, misting rain and windy.

7:18 avg pace

Looks like a Good day for a rest ..........

Late afternoon run after church, lunch and a nap. It don't get much better than that!!! I even got a chance to get all the flowers planted before dark.

7:43 avg pace

Afternoon workout and run after work 70's and raining.

7:23 avg pace

Afternoon workout at the gym no cardio......

Afternoon run after work.

7:28 avg pace

Afternoon bike ride on the trail after work 7 miles

Morning workout and run 75 and raining

7:57 avg pace

Afternoon run 75 and sunny.

8:00 avg pace

Afternoon MTB ride 13 miles

Morning workout and run 60 and sunny.

7:34 avg pace

Morning workout and run 65 and sunny(most of it run on the trail). I'm going out of town till Sat. afternoon so I'm not sure how much running I'm going to be able to work in but the break will do me good.

No garmin but in the 8'ish range for avg. pace

3 easy miles before heading to the airport.

Out of town

Out of town for work

Got up early and traveled back home. I had to get in some sort of run!!!! very easy pace

13 mile MTB ride on the trails after church close to 90 and humid. I rode it hard and it kicked my b"@#.

Morning workout and run 85, partly sunny with a lite breeze. It was still "HOT"!!!

5@ 7:46

2@ 8:30

Morning workout and run 80's and rain showers again.

1 mile warm-up then 6 @ steady7:50

7:58 avg pace overall

Morning run 85 and cloudy but no rain. I was going to try and get in a another run in the afternoon but I got to busy and didn't get it in.

Morning workout and run 65-70 and sunny

1. 8:21
2. 7:48
3. 7:40
4. 7:34
5. 7:30
6. 7:01

7:43 avg pace

Afternoon run 70-75 and sunny

1. 8:26
2. 7:55
3. 7:30
4. 7:25
5. 6:47

7:37 avg pace

Afternoon run after work 70's and sunny "Pretty" nice for a afternoon run.

1. 7:24
2. 7:23
3. 7:09
4. 6:39

Afterrnoon run after work low 80's and sunny but not too bad

1. 8:00
2. 7:23
3. 6:47
4. 6:23

Morning run 70's and sunny with a lite breeze. Nice and easy pace.

7:58 avg pace

Ate some breakfast, took and 30 minute power snooze and headed for the MTB trtail for a little biking 13 miles. It don't get much better than this when you get to do two things that you love to do in the same day!!!!!!

Morning workout and run 75 sunny and breezy.

5.5 miles @7:30 avg pace

.5 cooldown

Road my bike to work 12 miles

Rode home from work 12 miles

Middle of the day run (probably not the ideal time) 85, sunny and windy. Nice and easy pace.

7:57 avg pace overall

Morning workout after work

Afternoon run 85, partly cloudy and windy. I went futher than I'd planned to but I was running at an easy easy pace

8:15 avg pace overall

Easy run after work this morning in the dark and a lite drizzle. No garmin but probably a little under an 8 min pace.

Camped in the rain all night (5+ inches) so I thought it'd been a good time for a rest day. 

Kind of lazy from camping yesterday so I slept in and didn't run till after church!!!!

1. 8:35
2. 7:34
3. 7:51 ? (must have been thinking about the sermom "Man vs. Wife" I always lose)
4. 7:23
5. 7:08
6. 6:43
7. 6:36

7:24 avg pace overall (a progressive run with a lot of small rolling hills)

Afternoon workout and run after work 80's and sunny. I felt kind of sluggish and couldn't get it cranked up this afternoon.

1. 7:49
2. 7:38
3. 7:32
4. 7:35
5. 7:29
6. 7:31
7. 7:01

      7:31 avg pace overall 

Another afternnon workout and run after work mid 80's and sunny

1. 8:18
2. 7:45
3. 7:31
4. 7:19
5. 6:51

     7:33 avg pace overall but not even close to the same effort as yesterday

Came home after work and got my yard work done before the rain moves in tomorrow then went for an relaxing run with no Garmin. Now my weekend is free to hit the trail or whatever else I want to do !!!!!!!! 

Afternoon run after work,another easy run without a Garmin < 8:00 pace then off to the movies with my wife. Wow what a "Fun" night. Can it get any better ??????

Not really a planned rest day but that's the way it turned out !!!!!!!

Squeezed in a quick run between working on problems with the house and spending time with my wife. You know even when things happen that you think are not so good GOD can turn them around into something "Good".  "WOW AM I BLESSED"

7:40 avg pace

Easy 5 mile run before church.

Afternoon run after lunch and a 45 minute nap (boy that felt Good).

8 min.pace

Afternoon workout and run after work.

< 8:00 avg. pace

Morning workout before work, will try and get some cardio this afternoon.

Aternoon run after work 90's sunny and humid. Steady 8 min pace is about all I wanted with this "Heat"

Took the day off from running and hit the trail for an easy bike ride around the lake after work. It was 95 and sunny with a good "hot" breeze blowing but not as hot as pounding the pavement would have been.

14 miles

Late afternoon run after a crazy day that included leaving work to take my wife to the emergency room with what we think is a kidney stone. After waiting for hours in the emergency room and not getting anywhere we went to the Primary Care across the hall and got her a couple shots that brought her some relief. WOW what a day !!!!!!!!!

1. 7:10
2. 6:58
3. 6:40
4. 7:00
5. 7:05
6. 7:00
7. Cool down mile 8'ish pace

6:58 avg pace for 6 miles. I guess a day in the emergency room is good for something ???

Workout and run after work 80 and sunny but a lot less humid, not a bad day to run this time of year.

1. 8:02
2. 7:52
3. 7:30
4. 7:10
5. 6:51

7:30 avg pace

A couple days of worrying and not eating normal will make you lose a few pounds (4-5 lbs.). I'm not worried but pray that her CT scan comes back OK.

Afternoon run after getting some chores done around the house. No garmin

Candy's doing much better but still not a 100%. We'll hear something about the CT scan Monday and know what we'll have to do after that. Thanks for the prayers.

Morning run before church. Nice easy pace.

8:10 avg pace

Afternoon workout and run after work. 80's and raining

7:48 avg pace

Afternoon workout and run after work.  Not a bad run today but ran out of gas.

7:25 avg pace for 5 miles .5 cooldown

Morning workout before work. The stars are lining up for me to take a rest day 1. This has been a hard week at work so far 2. I'm tired 3. It's my daughters birthday and I want to spend the time with her!!!! I'll be back out pounding the pavement tomorrow.

Thanks for the prayers for my wife (Candy) She had two CT scans one without dye and one with dye.She has past one stone in between the two scans which is good news. The bad news is she's got more stones but they are in a sack ? and the doctors doesn't think they'll become a problem, at least not for now. She goes back in 6 months to see if anything has changed.

Afternoon run after work "Hot" but I had a good run. The last three miles at a 7:00 min pace avg. 

Afternoon run after work after coming home to take the dog out. High 80' and humid another day that left me feeling like I'd chased my tail all day long!!!!!!

7:50 avg pace 

Early morning run.It was still 75 degrees and humid.

 8:05 avg pace

Easy pace run before church 75 degrees and a little cloudy, not a bad day for an easy run.

8:11 avg pace

Morning workout before work

Afternoon run in the heat of the day. Not really the best time to run but sometimes you have to take what you can. 85 degrees and humid

7:42 avg pace (struggled to get this in the heat)

Afternoon workout and run after work.

7:25 avg pace

Morning bike ride to work 12.5 miles

Afternoon bike ride home from work with a strong headwind, then a easy 4 mile run 90's sunny and humid. Good carido day but man am I tiried........

Afternoon workout after work, a day off from running and the heat.

Went for an MTB ride after work instead of running. 14 miles 2 C loops

Morning run 75, sunny but low humidity nice morning to run.

7:39 avg pace

Easy run before church 8:00 avg pace

I hit the trail after church for a little ride 12.5 miles

Afternoon workout and run after work 75 and misting rain

7:35 avg pace.

Good progress pace run after work low 80's and sunny

7:31 avg pace

Morning workout before work

Afternoon easy pace run

Rest day in Atlanta visiting our son

Easy pace morning run before everybody got up

Another easy pace morning run in Atlanta

Morning run before church high 70's and humid.

7:25 avg pace (last 3.5 @ <7:00 avg pace)

Afternoon workout at the gym

Morning bike ride to work (12 miles)

Afternoon bike ride home (12 miles) then easy pace run low 90's and humid 

Afternoon workout after work, for once I listened to by body (kinda) and skipped cardio this afternoon. I had a hot and sweaty day at work and just didn't have a run in me!!!!!! but I did get the yard mowed so I'm set for tomorrow......... 

4.5 @ 7:21 avg pace then ran out of gas (90's, sunny and Hot) .25 rest 1 mile @ 8:15 .25 cooldown

Morning workout before work

Afternoon run after work not as hot,less humid and I went out a little slower.

7:48 avg pace

Got myself out of bed early this morning to take advantange of the 60 degree low humidity weather and got a run in. No Garmin

Slept in a little this morning but still managed to get out and take advantage of the cooler weather. It's been a nice break from the heat but it looks like it'll be back next week.

7:57 avg pace (last 2-2.5 @ <7:00)

Morning run before church. The first couple mile slow warm-up then steady 8's.

Afternoon rode ride 16 miles in 49 minute pretty flat course with two mile long climbs, overall a good workout........ The legs can feel it!!!!

Afternoon workout and run after work. 90's sunny and "HOT"

First 3 @ 8:00 avg pace

Last 3 @ 7:20 avg pace

Afternoon workout and run (on the TM) after work.

7:36 avg pace 1% incline

Afternoon run after work 95 "Hot and Humid" the heat is on............

4.5 @ 7:40 avg pace

I plan on taking tomorrow off from running and hit the MTB trail after work for a good workout and a whole lot of "FUN".

12 mile MTB ride on single track with a friend from work....... Good Times

Easy pace run after work 95 and humid

8:00 avg pace

Got up early before the heat.

8:00 avg pace

No miles......

Just a long day of traveling and getting settled into the condo I'll hit the pavement in the morning for an easy run then a day on the beach if the weather is nice.

Out early for a little wake me up run then out for a day on the beach with the family........

7:55 avg pace

Another morning of running along the coastal highway before most normal people on vacation were up.

7:35 avg pace

We're off to shopping tonight (with the wife and daughter) and a day of fishing tomorrow for me and Cammi's boyfriend!!!!!!!!!!!!!!  The weather and ocean have been "Great".

It's up early again for a 5 mile run. Then off for a 4 mile hike looking for gators at the local state park. Lots of fun !!!!!!!

We made our reservations for a fishing trip in the morning so I might have to ditch running tomorrow but hey I'm on vacation anyway.......

Up early again for my last run up the ocean highway (bummer). We had a "Great" time and great weather so I guess I'm ready to get back to the real world. A person needs a vacation to unwind, not worry about anything and enjoy family and that's pretty much what we did!!!!!!

7:41 avg pace

Got home late last night so I tried to sleep in a little but also wanted to get up and take advantage of the cooler temps so I kind of split the difference and got up at 7:00.

1. 1 mile @7:50 (warm-up)
2. 2.5 miles @ 6:30 avg pace
3. .10 (rest walk/jog)
4. 1 mile @ 7:00
5. .10 (rest walk/jog)
6. 1 mile @ 7:00
7. .10 (rest walk/jog)
8. .5 mile @ 8:00
9.  .20 walk/jog cool down

I'm starting to try and work in some speed and see how the feet respond.

Easy morning run before church. No Garmin but my guess would be somewhere around an 8:00 pace give or take a few seconds either way. Great morning to run in the low 60's and sunny.......

It was so nice this evening I grabbed another 4 miles (7:45 avg pace)

Afternoon workout and run low 80's and sunny. Pretty nice weather....

7:17 avg pace

Afternoon workout and run after work 80's and misting rain. I ran a hilly course tonight to get some hill work in.

7:45 avg pace

Afternoon run after work 80's sunny and humid.

1 mile warm-up then 5 @7:39 avg pace

Afternoon workout after work then I hit the trail for a little MTB'ing 12 miles. I got home mowed the yard, ate supper then me and my daughters boyfriend took a little 10 mile road ride "FUN" times.............

Had a nice ride to work in the morning then I rode to where Candy works after work.

24 miles

5 easy miles in the rain. I love it !!!!!!!

morning run before church.

7:40 avg pace

Morning workout and run. Took off work today to help my daughter paint her room. We went to get some supplies, ate breakfast and spent the rest of the day in her room painting and talking; "Fun times" !!!!!!!!

7:25 avg pace

Morning workout before work afternoon run after work 80's and partly sunny.

7:41 avg pace(first mile warm-up then steady 7:30-7:35)

Easy run after work 80's cloudy and humid......

7:35 avg pace

Morning workout before work

It stormed all night so my hopes of riding to work were slim. I got up a little after 4:00 and looked out and it had all but quit raining so I decided to go with it.  I'm glad I did because me and all the animals were all that were out. I counted 6 deer, 3 baby ratcoons, a possum and I rode within about four foot of a "BIG" skunk (I surprised him more than he surprised me because I smelled him first) and countless frogs on the road. For some reason it made my day!!!! Anyway.... I also had a nice ride home. 24 miles total. I beat the rain home changed cloths and went for an easy run in the rain no Garmin but about an 8 min pace. Life is Good

Another run in the rain.

1 mile warm-up

5 @ 7:15 avg pace

1 mile cool down

Morning run before church. Absolutely no energy this morning???

7:55 avg pace (5.5 miles .5 cooldown)

Afternoon workout after work. I took the day off from running........

Road to work and home (25 miles) then spent the afternoon on the lake with the family....

Afternoon workout and run 70's less humid and windy

1. 8:16
2. 7:43
3. 7:46
4. 7:43
5. 7:35
6. 6:52
7. 6:40

7:31 avg pace

Afternoon workout and then I hit the trail for a little MTB'ing. The trail conditions were near perfect and the weather super nice. It would have been a good day to try for a PR on the Canal Loop I just started out to slow but did manage to turn a good loop anyway.

4.5 mile run before work. 8:00 avg pace (before daylight)

5.5 mile run after work. 7:25 avg pace

Another rainy day but not bad for running.

1. 8:05
2. 7:46
3. 7:42
4. 7:26
5. 7:27
6. 7:24
7. 6:55

7:32 avg pace

Late afternoon run.

1 mile warm-up then 6 @ 7:25 .5 cooldown

Afternoon workout after work. A rest day from running but I couldn't resist hitting the trail after the gym for a relaxing 12 mile ride. I took the time to smell the roses and really enjoy the trail today. WOW!!!!! It doesn't get much better......

Afternoon workout and run.

1 mile warm-up 5 @7:35 1 mile cooldown 

Busy day I worked , went to the dentist, mowed the yard and managed to get in a little run. No Garmin just a slow easy pace run..........

Afternoon workout then I hit the trail for a couple short loops with guys from work.       (14 miles)

23 mile bike ride back and forth to work.

8 mile run in the heat. I'd take the rain any day.

7.75@ 7:56 .25 cooldown

It's about all I could muster today.................

Morning run before church. It's still Hot and Humid!!!!!

1. 7:57
2. 7:27
3. 7:03
4. 6:14

7:11 avg pace

Slow and steady afternoon run, no garmin........5 miles

Afternoon workout and run (on the TM) after work,

7:03 avg pace 1% incline

Afternoon workout then I hit the trail for a little MTB'ing 13 miles

Road back and forth to work, then grabbed another 10 miles right about dark.......

35 miles

Afternoon workout and run after work.

8:00 avgpace

My daughters boyfriend came over and we took a 20 mile road ride (13 mph avg.) nice and relaxing and "Lots" of fun........

Morning run before it heated up to much.

1. 8:25 warm-up
2. 7:45
3. 7:10
4. 6:50
5. .5 @6:30

Afternoon run in the heat.  Slow-n-easy pace

No garmin

Morning run in the "Heat"

1. 8:08
2. 7:46
3. 7:42
4. 7:06
5. 6:56 (for .75 then ran out of gas and walked last .25)

Hit the trail for a quick MTB loop 7 miles

Early morning run before the heat

Early morning workout before work. I'll do my running this afternoon....

Lakin and me road a short loop (7 miles) afterwork then I ran 5 miles @ 8 min pace

Early morning workout before work

Aftenoon run (7:35 avg pace) then we hit the tral for another short loop (7 mies)!!!!!!

Early morning workout before work

Afternoon  run after a frustrating day at work.

1. First 4 miles 6:45 avg
2.  1.75 @ 7:30 last ,25 cooldown

Super frustrating day but I feel better after a good run. I'll deal with the rest tommorow...... Romans 8:28....

Road back and forth to work (25 miles) 16.1 mph which is a little deceptive because I have to go really slow once I get inside the plant and again when I leave.

Afternoon run once I got home, no Garmin but about a 7:45 avg by the watch.

Early morning MTB ride (13 miles)

"Hot" afternoon run. I made it good for about 4.5 - 5 miles then struggled the last mile. No Garmin but slow easy pace......

Easy run before church 7:55 avg pace

Morning workout and run

4@ 7:25 avg

.5 walk/jog

2@ 7:55 avg

It was Hot Humid and Sunny

I also got a short loop (7miles) in on the MTB bike.

Morning workout - Day off from running

We're headed to St. Louis to see the Cards play tonight!!!!!

Got home from St. Louis this afternoon and I hit the pavement. Probably not the smartest thing to do in the heat of the day but I can look forward to cooler temps this weekend.......

3 @ 7:31 avg

800M rest

2@ 7:38 avg

800M rest

1@ 7:05 avg

Morning workout and run. Easy steady 8 min pace

Found a littile extra time this afternoon so me Lakin and me hit the trail for a little MTB'ing 10 miles

Road back and forth to work 24 miles

Afternoon run after work. There was a fall touch in the air.

1. 7:18
2. 7:09
3. 5:52
4. 6:07 (I really wanted another sub 6 but just could'nt do it)
5. .75@ 8:00 .25 cooldown

Afternoon run after work. Another nice day but I took it earsier today,

1. 8:09
2. 7:21
3. 7:20
4. 7:03
5. 7:02
6. 6:52
7. 8:20 (cooldown)

Morning workout and run. The legs and feet are a little sore and tired this morning so I was a little slow getting started. I think I need to take tomorrow off to rest up. The last few days have been good.

1. 8:50
2. 8:19
3. 7:50
4. 7:32
5. 7:32
6. 7:12
7. 6:53
8. 6:41

7 mile afternoon bike ride on the trail.

Morning workout and then I paint some trim at the house. It was a beautiful day........

Morning run after work. Nice and easy run while I watched the sun come up!!!! 6 miles

Afternoon run before taking my wife out for an afternoon lunch. 3 mile @7:30 avg pace

Another early morning run plus workout. sub 8 avg pace

Easy afternoon run just beating the rain.

1. 7:56
2. 7:36
3. 6:55

7:29 avg pace

Nice 50 mile bike ride !!!!!!

" Great " weather

Morning run before church

1. 8:08
2. 7:22
3. 7:00
4. 6:54
5. 6:25

I'll try and get another 5 in this afternoon

I had time to grab another 5 miles

1. 7:58
2. 4 @ 7:30 even pace.

7 mile MTB ride all kinds of problems crashes, flat tires ect,.. It bees that way sometimes

Good run after work and before the storm

1. 7:56
2. 7:22
3. 7:03
4. 7:02
5. 6:51
6. 6:42

Afternoon workout after work then we hit the MTB trail for an uneventful 10 mile ride.

Morning workout and run

7:38 avg pace

Morning workout at the gym. Cardio rest day

 My first 5k of the year. Pretty much went as planned. 1 1/2 mile warm-up and cooldown.

1. 6:17
2. 6:14
3. 6:20
4. .1 @ ?( I slowed up at the end when I couldn't close the gap on the guy in front of me)

19:37

We got first place in the corporate division and I got 3rd in the masters division.

Got a relaxing 25 mile bike ride in the afternoon

Raining to much to run before church so I settled for a easy pace run after church but not before I got a "Good" rainy afternoon nap. It was hard to get started but I ended up with a 7:50 avg pace overall

Morning workout and run

1. 8:27
2. 7:41
3. 7:33
4. 7:14
5. 7:16
6. 6:47

7:30 avg pace

Lakin and me grabbed a 20 mile bike ride around town in the late afternoon before dark.

Morning workout at the gym

Afternoon MTB bike ride with Lakin 14 miles

Mid morning run 75 sunny and humid. I didn't look at my pace the whole run. I tried to keep a steady even effort.

1. 8:34 (warm-up)
2. 8:00
3. 7:47
4. 7:42
5. 7:22
6. 7:47
7. 7:54
8. 7:44
9. 7:41
10. 7:22

7:48 overall avg pace

30 mile road ride with Lakin 14.7 avg pace

Got a chance to run an easy pace run before getting supper ready

Morning workout and run. No garmin but <8 pace

I've been kind of under the weather the past few days but looks like I'm finally getting back to normal (almost). It felt good to workout and run and doesn't seem like it bothered me so I'll try and do it again tomorrow. A easy pace run to ease back into it.

Morning workout and run at the gym. 7:45 avg pace

The rest of the day was spent trimming the srubs and changing the oil in the vechicles all in all a "Good" day but I sure was tired but not too tired not to take a relaxing 25 mile bike around town with Lakin (my daughters boyfriend).

7 mile run after work, not alot of energy today but I was out there pounding the pavement doing what we do as runners. 8:00 avvg pace

Nice relaxing run at dusk with no garmin and no worries!!!!!!

Another easy pace run after work 7:49 avg pace

Morning workout and run.

1. 8:01
2. 7:44
3. 7:42
4. 7:32
5. 7:29
6. 6:56

7:34 avg pace

Afternoon MTB ride 7 miles

Morning workout and run. Nice cool rainy/overcast morning