Get me to Boston or at least get me to the start

Home to Short Pump then past Colonial Trail - 8.31 mi - Nice midday run. Found some fun hills on the other side of I-64.

Intervals - 4.19 mi - Felt really good, wanted to run for much longer on w/u & c/d. 4x400m @ interval (7:00 pace) with 200m recovery.

W/U - 1.53 @ 8:45 pace

Lap 1 - 6:52 pace

Recov 1 - 8:02 pace

Lap 2 - 6:45

Recov 2 - 8:52

Lap 3 - 6:58

Recov 3 - 8:19

Lap 4 - 6:46

C/D 1.29 mi @ 8:51 pace

Colonial is a hilly course, mostly on a smooth bike path, but also portions on mulch/grass/roads/sidewalks. Chip timing was introduced this year -- BUT they only used the chip for finishing time, although we ran through a structure at the start, they used a single start time -- a bit of a bummer.

I ran the same course last year at 2:06 - about 20 minutes slower. My goal for this year was to run even or negative splits with a finish under 1:48. I also had a stretch goal of 1:45 to help me feel confident about my goal of 3:30 for a full - knowing that this is a tough course, hitting half the distance in half the time would be huge. Crossing the finish line in under 1:44 net time really boosted my confidence. I also realize that my core was not ready to keep good form for >15 miles.

Felt great. We did about 1 mile warm up at an easy pace, then waited about 10 min for the start. I thought I was going too slow for the first mile then read 8:01 for a split. Held back through the first 10 miles, then opened up. Mile 11 (for about a mile), I drafted on some guy then took off up the hill by the golf course. Very good finish although I don't think my core was ready for another 13 miles - still more work to do.

http://connect.garmin.com/activity/70492493

College Valley Loop - Left foot pain at the 3/4 mile mark - not too bad, but noticeable. Legs felt pretty heavy, kept an easy pace and felt tired at the end. Rainy, but pretty warm.

Wilde Lake - Glen Gary - Broad - 8 mi @ 8:54 - Felt good, kept an easy pace for a relaxing run. Left foot had some pain between 1 3/4 and 2 miles, then again near 6 on a banked sidewalk.

A little sluggish. Left foot pain at 1.4 mi didn't last long. Easy pace.

WC - 6 mi @ 9:00 pace - no garmin - from WC 6 to Perf Food Group and back with Ron. 54 min. Felt good. Didn't tape foot and felt some pain.

Crider Loop - 10.02 mi @ 8:35 pace - Wilde Lake - Hardings Trace - Burgundy Parke - Welsley - Glen Gary. Felt good, a bit faster than I was planning, but a very good run.

Cross train day - 35 minutes on an adjustable swing climber machine (aka Adaptive Motion Trainer).

College Valley Loop - 4.35 mi - Fast side of easy pace for the first 4 miles, then a bit faster. Felt really good. Left foot pain just before 1 mile mark, faded quickly.

Sorrento Hill Repeats (7x) - 4.32 mi - 2 laps of Deep Run lake for warm up; 7 hill repeats. Felt good except on the 6th and 7th repeat when my left knee had a little tweak on the back side (not pain, just a mild snap). Hill is about 0.12 mi with about 40 ft of altitude change.

1.33 mi warm up: 8:45 pace

Lap 1: 59 sec - 7:41 pace

Lap 2: 64 / 8:31

Lap 3: 61 / 8:12

Lap 4: 60 / 8:18

Lap 5: 59 / 7:50

Lap 6: 59 / 8:00

Lap 7: 58 / 7:37

1.32 mi cool down: 8:45 pace

Didn't feel good today, felt sluggish. It was cool outside, but I got hot very quickly. My foot didn't bother me much, but it just didn't feel good. My goal was 5-7 miles at an easy pace with 2 miles at 7:45. I hit the goal, but a bit on the faster side than I planned.

A little sluggish, but I got out in the rain at lunch. Easy pace was my goal, I know it was a bit fast - mostly trying to get out of the rain. Left foot pain at mile 1.2 for a short period of time.

A bit sluggish starting out. Hard time not speeding up, tried to keep a 9:00 pace. Foot pain at .8 miles.

Later start than planned, but got in a good warm up. I was worried about the park closing, so rushed my cooldown (also needed a bathroom visit). Hills felt good - probably could have done a few more. Hill length = 0.12 mi

• Warm up: 1.86 mi @ 8:56
• Hill 1: 8:33
• Hill 2: 8:33
• Hill 3: 8:21
• Hill 4: 8:18
• Hill 5: 8:09
• Hill 6: 8:13
• Hill 7: 7:59
• Hill 8: 8:04
• Hill 9: 8:15
• Hill 10: 8:04
• Cool Down: 0.79 mi @ 9:11

Total: 5.24 @ 8:51

Rolfe loop with Todd. Quicker pace than we intended. Weather was good, no foot pain.

Easy pace, felt great. Tried to hold a faster pace for a mile -- 7:42, stopped just short due to low light and traffic.

Home to Kroger Loop - AP: 8:55. Felt terrible from my cold. Lots of trouble breathing for the first half mile. Kept a slow pace just to get through it. Felt better after the first mile, but definitely not good.

AP between 9:00 and 10:00 ... recovering from my chest cold, I slowed down Crash significantly. Timex watch lost it's signal - I hate that thing. Glad to run with Todd, but what a sucky day.

College Valley Loop - Felt terrible for the first mile, lots of coughing, difficult to breath .. then it cleared up for a good run.

9:15 AP. Terrible run. I haven't felt this bad in a long, long time. I was weezing and coughing for the first mile. I fought through the discomfort, but had trouble breathing with a very easy pace. I started to have foot pain and started to feel nauseaus around mile 3. I got a headache and just felt like crap.

After the run, my muscles were sore like I had done a really hard workout.

YUCK!

I'm taking tomorrow off to rest and hopefully send the crud packing.

After a week of rest, I think I've gotten the upper hand on my pneumonia. I feel soft and slow, so we'll see how the first few runs go this week.

 I'm optimistic that my return will be on Wednesday and perhaps some peace and calm will take over ... I miss my run time.

Oh yeah, we got out for a 3 mile hike in the hills near Wintergreen VA today. Beautiful weather, great to be outside ... although the pace was just a tad slow.

Great to be back on the road. The doctor said my lungs are perfectly clear, so no problem running. She warned that I might get tired or have a coughing fit and not to worry.

The run was really good. Although an easy pace (9:00), I didn't feel like I could have sustained a much faster pace. Never felt tired, but not super peppy either.

Slept like a rock.

Good lunch time run. Nice warm weather. North Campus loop into Kinloch and back along Tuckahoe Creek Pkwy. 

 Felt good, very easy pace. No breathing issues, no foot pain. I felt great the whole time. After about 4 miles, I got concerned about being gone too long and picked up the pace.  

Felt great, fantastic weather: cloudy and about 50 degrees, with a bit of wind. I kept a nice easy pace and felt like I could run forever. I ran to DRHS, then decided to run Shady Grove Rd to Pouncey Tract because it was early and not a lot of traffic. Legs (especially calves) felt a bit tight to start, but loosened up. Never felt tired. At the 7.5 mi mark, left foot had a bit of tendonitis pain from turf toe, but not really bad.

Good run. Overcast, about 60 degrees, humid. College Valley Loop - core felt stuffed (probably from overeating on Sat night). No pains, except on step that resulted in pain through lower back. Calves still have some soreness like they are just getting accustom to support / balance requirements again.

AP: 8:43

Ran a crazy route because the Godwin track was in use. I returned home then ran around Gayton Station back to Stranges, then over to Nuckols Farm ES. I ran the bus loop as a "track" using the Interval program on the Garmin. Because I used the program, I couldn't see the time / pace info ... so it was a pure guess. I ran faster and harder than I intended. After the first 3 repeats, I knew I was not at a sustainable pace. I lost track of whether I was in an Interval or Recovery lap. Although it was a hard workout and I don't think I executed the way I wanted to, I think it was productive and I'm pretty happy with the result. During the run, I was not quite so upbeat. A bit of pain on my left knee also a bit of turf toe type pain during the later repeats. Nothing that stuck around for long.

• Warm Up: 2.32 mi @ 8:43 AP
• Lap 1: 800m @ 7:15 AP
• Recov 1: 400m @ 8:52 AP
• Lap 2: 800m @ 7:17 AP
• Recov 2: 400m @ 9:41 AP
• Lap 3: 800m @ 7:37 AP
• Recov 3: 400m @ 9:17 AP
• Lap 4: 800m @ 7:54 AP
• Recov 4: 400m @ 7:35 AP -- lost track of what I was doing
• Lap 5: 800m @ 8:05 AP
• Recov 5: 400m @ 10:23 AP
• Lap 6: 800m @ 7:33 AP
• Recov 6: 400m @ 9:14 AP
• Lap 7: 800m @ 7:55 AP
• Recov 7: 400m @ 10:44 AP
• Lap 8: 800m @ 8:07 AP
• Recov 8: 400m @ 8:03 AP
• Cool Down: 120 yd @ 8:20 AP 

Home - College Valley Loop. Easy pace. 

I felt good, but a bit weary from the speed workout last night. I didn't get out until 8 PM, so this was pretty late for me. I had trouble maintaining and easy pace, especially on the downhill of Causeway. 

Easy Pace. A little twinge on the outside of my left knee early in the run. Felt good.  Ended with 8 strides each about 100m -- 25s/21/24/22/22/24/21/21. Finished with 0.4 mile cool down.

Goal: Easy run with last 2 miles at 7:30 AP.

Actual: Easy run - 7.9 miles @ about 8:40 then the last 2 at 7:24 and 7:35.

Good run, light rain at the start, with some wind, especially at the end. Pace at the end was challenging, but I could (almost) carry on a conversation. Glad to run with the Maniacal Crash Crider.

AP: 8:41

Great weather - about 60 deg and sunny. Felt really good. Slight left foot turf toe pain @ 1 3/4 mi mark. Otherwise perfect. Nice easy pace that I could have held for a LONG run.

Goal: 4-5 at an Easy Pace // AP: 8:42 - a bit fast.
College Valley Loop - 5.11 mi
Just didn't quite feel right. My left knee hurt at the start, I almost immediately felt winded. My turf toe hurt briefly. Things started feeling better after the first mile, but still not a great day. I think I need more sleep.

Goal: 5-6 mi easy pace / Actual: 5.12 mi @ 8:34 AP

Not the best day ever, but felt okay. The weather was nice although quite a bit warmer than New York. Mid 60s and pretty humid. Felt toe pain just after mile 1, but otherwise a good day.

Goal: 10x400m @ 7:07 pace.

Ran with Ron D. Felt good, legs a bit stiff. Left knee pain and left foot pain although I ran in my older Nike's rather than the Brooks shoes.

Sunny, clear, 65-70 degrees.

Home - Twin Hickory - Library Loop. Felt good, except left IT band pain at mile 4. Felt like I could keep running forever. Fantastic weather.

Night run, easy pace. Felt really good. Because I started after 9 at night, a run along Broad St seemed like a good idea. Light traffic made it tolerable. Nice rolling hills.

Quick run to get back for an early dinner. Felt good.

Left foot - turf toe pain at mile 1 so bad I had to stop. I headed back toward home, but it let up. I continued for 6+ miles, then stopped for some strides. I did one in shoes, then slipped into bare feet for a few in the grass - what a GREAT feeling. Absolutely no pain in my left foot ... until I put the shoes back on for the short (less than 1/2 mile) run home. 

I think it's time for new shoes. 

Warm up 1.8 mi with Todd prior to his half marathon. I took off heading north (the race heads south) and continued past the PA line. The trail is packed gravel/sand - nicely flat and easy on the legs. Felt good, wore new Nike Pegasus shoes for the first time.

Goal = 1x800m / 2x400m 

Ran from Robius Landing Park - great location. I didn't use the Garmin well - I used one program for the warm up, one for the 800 and another for the 400s ... then forgot to start the cooldown.

Uneventful, easy pace with a taped toe. Felt good, humid morning.

Good race. Felt like I ran pretty even splits, holding back early and pushing after mile 5. I felt very relaxed for the first half and hit the hill just the way I wanted to. At the end, I felt like I had a lot of kick on Cary Street - probably should have used it earlier. 

New 10k PR (by 2:56) and new best on this course by about 15 min.

The weather was warm (65) and humid. The course is mostly flat out and back with an uphill between 3.4 and 3.6.

Splits (AP):

1. 7:25
2. 7:19
3. 7:26
4. 7:17
5. 7:19
6. 7:12
7. 6:25

Nice easy run. I felt good the whole time, like I could continue for a long time. No pain in my left toe.  8:48 AP

Great run. It was raining very lightly when I left, but I knew this was going to be 7-9 miles, so I figured it was going to be pretty wet. The rain filled the run with steady white noise. It was cool, but not cold. It rained harder, but no lightning, so I just kept going.

AP: 9:02

Good run with Todd. Nice easy pace. A bit humid, but otherwise, just a good 5 miler.

After two days off, it felt good to get out for a long run. I started off easy and felt like I would be able to keep pace for a very long time. Somewhere near 11 miles, I started to feel the distance. I think my form broke down some and I suspect I don't have 2 hours of core strength. Nice finish and overall, a very good day. It was close to 80 degrees, sunny, and pretty humid. 

My first run with the SMarT group.

From Bryan Park, we ran past Monroe Park and the Jefferson, then back up Chamberlyne and Brook Rd.

 It was the first time I've been on Chamberlyne since the Richmond Marathon in 2007. They changed the course in 2008 so the runners avoid that area - which is great to me. I didn't run in 2008, so when I ran in 2009, I was very happily surprised as we got back into downtown without the dreaded are with no crowd support and unhappy people. 

Today's run was a bit faster than I had planned. My slower teammates didn't show up, so I ran closer to 8 min pace than 9. I also forgot my Garmin, so I had to get data from someone else. I spent most of the run with Heather, Mike, and Kristen Balla -- I think the slowest of the three has a 3:05 PR ... so there you go.

Great run / great weather. Temp 70F with low humidity.

After 4 1/2 hrs of sleep, I didn't have particularly high expectations, but wanted to avoid skipping another day. Barbara returned last night, early enough that I could have gone for an evening run, but I wanted to switch to a morning cadence, so I talked myself out of that idea.

Felt good throughout. Since Mike told me to work on mid-foot strikes heading uphill, I focused on that. I find I'm leaning forward more to get the foot strike right which makes me run faster - it might be too fast for easy runs, so I may need to concentrate on foot strike and constant leg turnover ... that might be too much for my simple mind.

I procrastinated my hill workout so much that I just ran from home. I got inspired to use the long hill in Gayton Station with a plan to run 6 repeats. During the third repeat, I was feeling the impact of a 1/4 mile hill. I only made it through five, and was not feeling great at the end. I switched to an easy run over to Broad Street for about 1/2 mile, then felt better and decided to run the hilly section to the west. I picked up the pace on the hills and turned in a pretty good (hard but not exhausting) workout. 

AP: 7:59 - Garmin

Gorgeous weather - 80F sunny and low humidity. Good run, a few creaks and aches. Minor left toe pain, minor left IT band pain on knee, minor right outside of knee pain. Counted steps - 164 / min at an easy pace.

Overall, a fast easy day at 8:39 AP -- target 8:45.

Garmin

Ran with the SMarT group again but without anyone at my pace. I also ran with my Timex GPS and forgot how to start it ... so every time I looked at the watch, it said we were close to 8 min /mile. Route was Carytown to Capitol along flood wall to Belle Isle back on trails past Hollywood Cemetary to Byrd Park for a drink, then back to Carytown.

I think it was about 8:10 AP -- too fast for a slow run, but I was okay.

Good run. Home through Gayton Station around College Valley around the outside of Wilde Lake to Glen Gary and home along Broad St.

Felt a bit tired as I got to Broad St, but I knew I had a long day in the car to Maryland and back, so it was good to get the miles on my feet.

8:46 AP

Nice morning run. Humid but relatively cool (low 70s) with a light mist. Felt good, but not chipper for the whole run. No issues.

8:36 AP

Warm and humid -- 88F with a dew point of 70F. My goal was 8x 1000m at 7:40 or faster pace. I started off a little strong. The heat sent me to the water on almost every recovery lap and by the sixth repeat, my stomach was starting to cramp a little. The final lap included a walk break -- so I was lucky to be at 7:56 (actually, it shows I was going too fast and should have been able to hit a 7:40 with an even pace).

Splits:

Good hard work out ... I'm pooped. 

Garmin

Woke up late and needed to get a run before our train to NYC. Tried to invent a route through neighborhoods rather than the B&A trail -- that's not a formula for success. Warm and humid left me short of three miles, but ready for New York. Walked for about 5 miles in the evening scouting routes for Friday.

2.75 mi @ 8:31 AP 

Garmin 

Great weather morning - misty and cool. The concierge said just run up the FDR, imagine my surprise when it was closed less than 20 blocks from where I started. I switched to East Ave and then got back on FDR all the way to 125 St. My planned route was to turn left at Marcus Garvey Park and follow the marathon route next to then through Central Park. I went too far west and wound up throwing together a finish to the route. I got a good tour of central park, including the very tranquil resevoir.Once I started running on 5th Ave, I stayed there except to find water fountains.

I think I must have logged another mile before the satellites were recognized - call this 12.9 mi. @ 9:05 AP

Garmin 

A bit warmer than the longer run on Friday. I thought this would be a short run, but with such a gorgeous day and feeling good, I stayed on the park until I got to the "last bridge". Nobody says hi or waves or anything ... even the large group of runners near the UN. NYC is beautiful, but I prefer running in the south.

9.5 mi @ 8:41 AP 

Garmin 

Overcast, muggy morning. Felt good, but I thought I was really running well and was surprised to check the Garmin and see it read 9:07/mi. When I got my first mile split, my time was more inline with my expectations (8:48 while heading up hill). Felt a slight twinge across the outside of my left knee on one step near mile 7 -- then it didn't bother me any more.

7.82 mi @ 8:28 AP

Garmin

Pretty good run. Felt some slight pain on the outside / front of my left knee. Ran about 2.12 mile warm up, then did hills in Gayton Station on the .28 mile hill. Goal was 30-40 minutes of hills - I thought I'd be able to do 6 or 7 in that time. Much better than 5 from 6/14 on the same hill.

• Hill 1 - 2:22 (8:24 pace)
• Hill 2 - 2:19 (8:13)
• Hill 3 - 2:21 (8:23)
• Hill 4 - 2:20 (8:16)
• Hill 5 - 2:16 (7:55)
• Hill 6 - 2:22 (8:21)
• Hill 7 - 2:25 (8:32)
• Hill 8 - 2:22 (8:27 pace)

Ran 1.6 mile cool down.

8.09 @ 8:44 AP

Garmin

Sunny and not too humid. 

Home - Causeway - Church - Harding's Trace - Lauderdale - Broad

Really nice run. Felt great like it was an easy pace, but with overall AP @ 8:17, it was about 30 seconds per mile faster than I intended - perhaps that was the cooler temps / lower humidity.

6.65 mi @ 8:17 AP 

Garmin 

Followed the Richmond Half course. We started at the Kroger at Lombardy and Broad - which worked well, except it made the finish of the run be an uphill from Cary to Broad in the last mile - not what my legs wanted after 12.5 miles, but probably good for us.

Nobody at my pace although I ran a bit with Kriten Balla and Heather who is close. Her goal is a 3:18 in Chicago. We only had a dozen people and we all stayed pretty close together, meeting up at each water stop. Although the pace was a bit fast, I felt good the whole way. My left IT band is still a bit tender on the knee, but not bad. I stretched it before and after the run.

13.43 mi @ 7:56 AP

Garmin

Hot weather -- 95.5 F -- mid-day run in the hot sun. 

Walk breaks including a stop at the Fox Hall clubhouse. 

Pretty good run with my heart monitor. Ran the Wilde Lake loop, but had to stop for water (that I didn't carry) at the clubhouse. Jumped in the pool after the run.

6.93 mi @ 9:08 AP - avg 144 bpm / max 156 bpm

Garmin 

Warm, humid morning run on a day off with Todd. We took advantage of the full day off for a gentle pace. The humidity still helped tire me out. Felt good the whole way. Again, should have been carrying water, not mandatory, but it would have been welcome when we stopped.

7.49 mi @ 9:06 AP

Garmin 

8 PM run with Todd at a bit faster pace than I intended. I'm feeling the impact of training this week, tired in general and specifically in the legs. 

We ran from Todd's house almost the same route as we did on 7/4 from the Rolfe shopping center. I felt more fresh on Monday, but it was great to have company. Generally pace was a bit faster than easy. 

10 AM run after an 8 PM run where I self declared having "dead legs" ... what would you expect? 

If you said that sounds like more dead legs, you'd be right on target. Weather - mid 80s with dew point in the low 70s. Legs tired, whole body tired -- it's time for a day off.

I chose to run earlier in the day and expected it would be a bit difficult. No specific pains, but tired muscles and hot.

4.25 mi @ 8:33 AP

My turn to plan the route for the SMarT group, so we ran from Rolfe YMCA. 

Good run, but I felt like I needed to go out in the front and this group is too fast for that. The course was rolling hills. 

12.73 mi @ 8:43 AP

Good run after a lot of physical activity (took playset and grill to the dump after taking apart playset). I tried to keep an easy pace until the last mile when I opened it up a bit. Felt really strong. Minor left IT band pain.

Minor pain in the middle of my right shin - toward the knee, not during the run, but a few times before and a few after (including right now). 

5.13 mi @ 8:14 AP 

Garmin 

Garmin

Warm and humid. Tough workout, not a big surprise since I ran the 5k hard the previous night. I thought I did 10 repeats, so I'm disappointed that I didn't do as many as last week. I ran 4 then took a water break, then ran one or two at a time. I experimented with running more at the top of the hill (after each repeat) to have more easy running time. My legs and lungs were exhausted by the end of the workout.

Garmin

Missed my planned lunchtime run due to a very busy day at work. I was definitely in need of some time to unwind. The weather turned much cooler with the temps in the lower 80s with low humidity ... all the ingredients for a great run.

I felt sluggish for the first mile with a few aches, but that cleared up in the second mile and turned into the run I was hoping for. Felt good the rest of the way with only some minor left foot tendonitis.

Perhaps a bit faster pace than I wanted, but overall very good. 

5.52 mi @ 8:00 AP 

 Garmin 

SMarT group run, mostly with Scott, Meg, & Spring - good pace. The weather was cooler (prob mid 60s), pretty humid and sunny. I felt really good coming down Westham Pkwy. The trip up Iris was challenging, but not impossible. Spring fell back a bit, but we met up at the water stop. Scott and I ran around the block to get to 13. No noticeable aches / pains. Good run.

13.1 mi @ 8:14 AP

Garmin

Condo loop to state park. 

Edisto - Timeshare to the state park. 

Edisto = 4.74 mile run + 0.54 mile strides

Yucky day! Warm/humid weather, started at 9:15 instead of before 8 and paid the price. I mixed in a bunch of walking especially through the woods of the state park. The trails were nicely shaded, but the mosquitos liked feasting on my CO2 producing body. 

11.88 mi  @ 9:32 AP

 Garmin

Edisto run - condo to the state park (bathroom @ mile 4.5) then gatorade @ 5.5 then bathroom @ 10.5. 

I felt drained though I got out before 8 AM. It was warm and humid. A better route or running group would have helped me keep pace and complete the goal (13 mi).

11.35 @ 8:41 AP 

Felt terrible. We drove back from South Carolina during the day and I ran when I got home, in the midst of the heat (92F) and a ton of humidity. 

Legs felt dead on every incline. Probably too fast a pace, but I wanted to feel prepared for the 5k on Monday night.  

Cul-de-sac #3 (of 3). The start was delayed for 10 min due to a heavy rain shower, but no lightning. The rain dropped the heat and kept us cool, but made it a bit slippery. 

I had some trouble navigating the crowd early in the run, but felt like the second and third miles were much better.

M1: 7:36 AP

M2: 7:29 AP

M3: 7:09 AP

Final: 6:29 AP 

Overall:  3.14 mi @ 7:22 AP

Wed evening run with Todd. Easy pace to start out, then we picked it up a little. Weather was pretty warm, but not oppressive - lower 90s and sunny. Final hill was an exertion, Todd noticed that I roll my right foot more than left. Probably would have been good to run with a water bottle. 

No shin pain / no foot pain - felt pretty good.  

5.1 mi @ 8:21 AP 

Garmin 

Fartlek run - w/u then 9 sets of 2 min hard / 1 min easy  then c/d

Ran along Broad St for the run after sunset to reduce the heat. It was in the lower 80s, so not too bad. I was pretty tired, but no aches / pains. I tried to run faster than MP for the run hard sections.

1.89 mi @ 8:50

0.25 mi @ 7:57

0.12 mi @ 8:25

0.26 mi @ 7:43

0.11 mi @ 8:45

0.26 mi @ 7:40

0.12 mi @ 8:22

0.26 mi @ 7:41

0.12 mi @ 8:33

0.26 mi @ 7:53

0.12 mi @ 8:27

0.27 mi @ 7:28

0.12 mi @ 8:08

0.27 mi @ 7:23

0.12 mi @ 8:04

0.26 mi @ 7:36

0.12 mi @ 8:11

0.26 mi @ 7:38

0.12 mi @ 8:03

1.22 mi @ 8:03 (cool down)

Overall: 6.54 mi @ 8:11 AP

Garmin

From 3 Sports near Huguenot Bridge - Riverside cross Nickel Bridge back along Grove and around UR. Good start, but the group was less than 12 people and no one at my pace. I stayed with the whole crew through the second SAG at about mile 5, then told them to go ahead. I felt pretty good until about mile 10. I missed a SAG and stopped at Starbucks for bathroom / face wash. By the time I got back for the last mile around UR, I was pretty baked - legs felt okay but not great, just not a lot of will to carry on. I walked for a bit determined to hit the mileage goal regardless of my attitude. I found some cold water at the UR police building and really felt much better for my final 3/4 mile. I think it was a mental battle for me - we ran past MTT heading in the opposite direction from about mil 8.5 to 10 - I was probably running harder because of the audience. It would have been really good to have a partner for the last 4 miles.

14.2 mi @ 8:48 AP

Garmin 

Home - Causeway - Wilde Lake - Harding's Trace - Lauderdale - Broad

Really good easy run. Kept a solid pace, finished out with a set of 4 strides.

Felt a bit of tendonitis on my left foot, but otherwise, I felt really good. Nice slow warm up, then a steady 8:30ish pace. Weather was warm but not terrible - low 90s.

Garmin & strides

Lunchtime run from work - 93F and sunny.

Kind of a quick pace for an easy run. I felt some tendonitis in my left foot starting out. The building was cold this morning, so I was trying to warm up a bit at the start and I was pretty tight. I also got a late start, so I rushed a bit. The sun just sapped my energy or perhaps it was just too quick a pace.

Overall, it was a good day.

5.86 mi @ 8:23 AP

Garmin

Goal: 20 min tempo run @ 7:20 pace with w/u & c/d

Actual: about 15 min @ 7:40 pace 

I planned to use my 7 mile loop from Sunday. It has a good mix of rolling hills and some flat sections. Much more shade today and starting before 8 AM allowed me to finish with temps still below 75F, although humid.

I felt pretty good, perhaps a bit fast on the warm up (probably thinking about getting to work). The tempo was going well for about a mile, then I just lost energy and that was simultaneous with the hill on Wilde Lake approaching Church. I stopped for a short walk, then continued at a more modest pace.

I felt like I had a good finish.

7.24 mi @ 8:14 AP

Garmin 

4.8 mi @ 8:40 AP

Good news: Back to running after a few days off. 

During my last run (Thursday), I felt some pain in my left achilles -- by the time I woke up on Friday, it was a pretty painful left heel and a pretty stiff right achilles/calf ... so I took the weekend off and stayed in shoes constantly, ugh! I felt better on Monday and decided a nice flat dreadmill run on Tuesday would be a reasonable shake down.

I kept a very slow pace for the first mile, then picked it up to a regular easy pace and then ran a more typical pace for the last 3/4 mile. I felt good throughout.

3 miles - 28 min with a generous cool down.

Good run - felt good throughout. Weather was in the low 90s at the start and down into the upper 80s by the finish. Tried to keep a pretty quick pace throughout for my first run outside in almost a week. This route isn't very hilly, so I think I'll continue to look for flat runs outside. I think I'll be okay for the 20k run in Leesburg on Sunday. 

5.67 mi @ 7:56 AP

Garmin

Felt kind of stiff, so shortened the run. 

3.72 mi @ 8:21 AP

Garmin

Light rain and cool temps at the start. Good race strategy and decent execution. I planned to hit marathon pace (7:48) for the first half, then speed up. I didn't feel great during the first half and found that I needed to walk before the 4 mile mark to get up a hill and I walked through water stops. I think I hit the overall pace mark, but mostly because I settled down after mile 5 and found a quicker pace was do-able. Approaching the turn-around, I had the feeling that I was going up hill and on the return, I had the same feeling. I think the narrow trail with trees overhead causes an illusion for me. I had a really good pace in the second half and felt very strong. As I approached the finish, I made the last turn with less than 1/4 mile with a woman and then turned on my extra kick to beat her by about 10 seconds.

12.4 @ 7:48 AP

Garmin

Nice easy recovery run was the plan. It looks like my pace was faster than I intended. I had achilles pain in my left one for about 1.5 miles, then it felt okay. Nice cool evening (for a refreshing change). 

5.51 mi @ 8:15 AP

Garmin

Then some post workout strides -- Garmin

Ran from football practice at SPMS. Nice easy start, then I did 10 sets of 2 min hard (goal 7:30 or faster) and 1 min slow (open pace), cooldown. I passed the 1 mile mark (near DRHS), then started the intervals. The first 3-4 were pretty easy, then I could really feel the workout on my quads, especially. I stopped at the library for a water break, then continued in. Back at the middle school, I ran on the track for 4 strides and some sideways running as well as skipping drills.

Fairly tired at the end. A bit of achilles soreness and some left turf toe pain - but not much.

5.59 @ 7:38 AP (run) 

W/U: 1.1mi @ 8:29
Hard 1: 0.28 @ 7:11
Easy 1: 0.13 @ 7:58
Hard 2: 0.27 @ 7:25
Easy 2: 0.12 @ 8:06
Hard 3: 0.28 @ 7:02
Easy 3: 0.12 @ 8:07
Hard 4: 0.27 @ 7:24
Easy 4: 0.12 @ 8:01
Hard 5: 0.27 @ 7:19
Easy 5: 0.13 @ 7:53
Hard 6: 0.25 @ 7:53
Easy 6: 0.12 @ 8:26
Hard 7: 0.28 @ 7:07
Easy 7: 0.12 @ 8:13
Hard 8: 0.29 @ 6:59
Easy 8: 0.12 @ 8:17
Hard 9: 0.28 @ 7:15
Easy 9: 0.14 @ 7:19
Hard 10: 0.28 @ 7:13
Easy 10: 0.13 @ 7:49
C/D: 0.49 @ 8:18

Garmin: Run & Cooldown 

Kept an easy pace for most of the run. I felt good, so I tried to pick up the pace a bit in the last 3 miles. The numbers suggest I was running a bit faster than I thought.

8.02 mi @ 8:23 AP

Garmin: Run & Cooldown 

Really good run. Cool morning which helped a lot - below 70 at the start, cloudy until at least mile 10. Ran most of the route with Scott and Heather. I planned to cut off a bit early to just run 16, but felt okay and had company, so I finished out. My achilles were both fine during the running, but when we stopped for water, I was slow starting back up. I plan to ice them and hope to avoid any heel pain. My goal was 11 miles at 8:30-8:45 pace, then 5 at 7:48 (MP) -- I knew I'd run the earlier miles faster, so I didn't speed up at the 11 mile mark ... also, I was with the others, so didn't feel really good about it -- but Rodney and Trey were with us too and I could have finished out with them (at a faster pace) ... really, I was kind of spent and thought the extra distance plus earlier fast pace made up for it. I will do better with the 18 miler next weekend.

Garmin 

Crappy run. I waited until midday and hot sun. It was above 90 with a lot of humidity. The sun just sapped my energy. I took multiple walk breaks.

Not a terrible recovery run, but just not the performance that I'd like to see.

Garmin 

Good run, legs were a bit tired, but running just 4 miles was easy to complete. 

Great run. Weather was about 80F, sunny with low humidity.

I felt slow and a bit tired during warm up, but felt good when I started running the intervals. Everything felt really good, although this workout just kicks my butt.

• Warm Up: 1.4 mi @ 8:30 AP
• Hard 1: 7:37 AP
• Easy 1: 8:08 AP
• Hard 2: 7:33 AP
• Easy 2: 8:07 AP
• Hard 3: 7:33 AP
• Easy 3: 8:43 AP
• Hard 4: 7:33 AP
• Easy 4: 7:39 AP
• Hard 5: 7:23 AP
• Easy 5: 8:01 AP
• Hard 6: 7:27 AP
• Easy 6: 8:29 AP
• Hard 7: 7:43 AP
• Easy 7: 8:26 AP
• Hard 8: 7:19 AP
• Easy 8: 7:53 AP
• Hard 9: 7:08 AP
• Easy 9: 8:25 AP
• Hard 10: 7:09 AP
• Easy 10: 7:59 AP
• Hard 11: 7:35 AP
• Cool Down: 3.4 mi @ 7:57 AP

Good midday run from work. Sunny with temps in the mid to upper 80s. Ran the north campus loop through Kinloch and added 4 strides on the end. Achilles (esp left) tight for the first couple of miles, then much better. I definitely felt the uphill going across the bridge over 288 - I think my legs are not quite as bouncey as they would be if rested.

7.01 mi @ 8:51 AP 

Horrible run. My plan was to get in an 18 mile run before the hurricane (Irene). Temps in the upper 80s with humidity hovering near 120% and mostly sunny ... I just fell apart. Walked before the 9 mile mark, had to stop for an ICEE and walked ... miserable! My achilles (left mostly) hurt and needs to be iced.

15.83 mi @ 9:57 AP -- YUCK! 

Sore achilles and heels all day. Finally decided to run a pair of movies back to Red Box. Soreness lasted for the first mile, then I felt better. I thought I was going a bit slower than the overall 8:30 pace, I guess that's what a couple of days of rest will do for you. This was a very easy effort and felt good overall.

3.6 mi @ 8:31 AP

Garmin 

SPMS to Library to swap books and back ... then another loop of a similar route. Finished with a couple of strides. Nice cool weather, felt really good once I got started. Left achilles was sore for the first mile or so, then everything felt great. 

7.01 mi @ 8:16 AP

Garmin 

Nags Head with Todd

8:18 AP

http://connect.garmin.com/activity/122260329

GHS Track

7:52 AP

http://connect.garmin.com/activity/122260308

SPMS Track

8:40 AP

http://connect.garmin.com/activity/122260298

SPMS Track

8:30 AP

http://connect.garmin.com/activity/122260290

Return to the roads - NFES to Kroger

8:19 AP

http://connect.garmin.com/activity/122260282

NFES to Kroger

8:06 AP

http://connect.garmin.com/activity/122532280

Run from Physical Therapy -- return to the roads

8:32

http://connect.garmin.com/activity/124357544

SPMS to Library

8:10 AP

http://connect.garmin.com/activity/124357544

Rolfe ABC loop with Todd

8:43 AP

http://connect.garmin.com/activity/124357539

Run before bike.

8:21 AP

http://connect.garmin.com/activity/124357538

8:24 AP

http://connect.garmin.com/activity/124357535

GHS track (with Matt & Todd)

7:47 AP

http://connect.garmin.com/activity/124357534

Treadmill workout (with Eric)

Quick run before youth group.

7:52 AP

http://connect.garmin.com/activity/125440513

GHS track running -- yippe (with Todd)

8:10 AP

http://connect.garmin.com/activity/127476572

Evening run.

8:03 AP

http://connect.garmin.com/activity/127476571

The return of the Wed night run with Todd.

8:46 AP

http://connect.garmin.com/activity/127981342

Great run.

8:08 AP

http://connect.garmin.com/activity/127981330

Recovery run for Todd - his house to Wilde Lake loop.

Home to Kroger to Park Terrace

South campus loop solo.

Home - Kroger / Wellesley loop.

South campus loop with Ron.

South campus loop with Ron.

Home to Park Terrace loop at a healthy pace - 7:46 AP.

Hurried to finish so we could go out to dinner.

South Campus loop with Ron.

Met Matt and Todd for a run from Todd's house. A bit fast at the start, but felt very good after getting started. Matt settled down into a slower pace after the first mile.

Todd came to my house and we ran the loop up to Park Terrace at an easy pace. Two runs in two days -- yippee.

Garmin not charged. Ran with TI for Greta's birthday. Met at Libby & Grove to run around UR then over to Westham. Very nice run, felt good at a slower pace.

Greta, John K, Dana, Todd, Shannon & hubby John.