not giving up on the comeback

4PM - same ride - 7.9 miles @ 15.0 pace.  A little faster - was playing around with different gears. 

7PM - 6 miles reverse of the route last night - 7:37-ish ave pace.  Foot felt mostly good.  Trying to be a little more "gritty" than I have been recently.  

7.9 miles on the bike a 2PM - no effort today - 14.1 ave pace.  It must be better than sitting on my butt, but not a good workout.   87 deg

6.1 miles at 6:30PM - ran two to the track and then did 3 miles on it - 1 mile back.  Man I'm not used to the heat yet.  The miles did get faster as I went, but they were not fast miles.  ave total was 7:32 or something like that.  

not sure why but these rides seem harder each day this week - stopped watch so not sure of the pace, but it was faster than yesterday at least - 7.9 miles on da bike

5 miles "run" a couple hours later.  Just no energy  8 ave pace 

man - no energy today...

I got out at 12:45 for 6 before going to see Q at community circle and bring her home.  I had no energy and the workout was crappy.  8:10ish ave pace.  

 BUT we are driving to the beach this evening.  Should be a quick but fun weekend!  Hopefully I can get out for a few tomorrow at Tybee.  

Very nice weekend at Tybee Island and Savannah, but didn't run.  

had a nice little run this afternoon (7:32 ave pace).  I felt way overweight at the start but I guess I was just well hydrated and that helped my run.  Who knows at this point.  I'll just keep trying and maybe things will take care of themselves.  I know I can't complain at this point.  We all know many who would kill to be able to run just a little bit with only little pains here and there.  One of the guys on the local ultra scene here is having a  really bad year.  Fought a very serious parasitic infection earlier this year and now has been diagnosed with diaphragmatic paralysis, where only one side of his diaphragm works http://run100miles.com.  

Debating with myself whether or not I should sign up for a fall marathon.  Thinking about signing up for the Chickamauga Battlefield Marathon in Nov.  or the Atlanta marathon, on the weekend before Halloween.   I really don't want to do one just to slog through it.  However, it may just be the thing to motivate me.   I think I'll see how training goes the next month before I commit the $$

Today was an encouraging run.    I turn away from home at the 4 mile mark and added about 1.5 miles to the run.  Felt good nearly the whole way.  Got a little tired at the end but didn't slow down.

7.5 @ 7:29 ave pace 

foot pain today - so I may need to bag today's planned run

well _ went out for a test run.  It hurt so I came back and put in an insert into that shoe.  Then went out for the rest of the 4 miler - felt pretty good...We'll see how it feels later.  Wanted to do another easy 4 later. 

had a really nice run today - felt like running, as opposed to yesterday.  Could have kept going for a while but had to get the little person. Maybe the temps in the mid 70s helped.  

weird foot pains in the first mile.  BUT after things got warmed up, it felt fine.  I am tired of talking about it so maybe I'll only say something if it falls off or something.  

7.1 @ 7:33 ave pace 

Very happy with this run.  I really enjoyed getting out this morning and doing a "long" run.  I had times when I felt great, times when I got the tingles from the endorphins, and times when I didn't feel great -  all the things that I love about running.  Best of all, through all those feeling, I kept going and going and going, like the little engine that could...

I've found my pace around 7:30's.  The past three or four runs have been right around that pace on average.  

10 @ 7:33 ave pace 

4 this afternoon - felt good.  turnover felt a little quicker, tried to keep it going

last mile sub 7 for once

4 @ 7:19 ave pace 

7PM - 4 miles @ 7:30 ave pace  - Felt good and just took it easy until the last .5.  

After that - had a blast shagging balls in the outfield with the kids.  Sawyer is starting summer ball soon so we are getting a little practice in with his friend, who just finished a season of softball.  Could do that all day.   

didn't get out yet, but this looks like a good article.  

http://runningtimes.com/Article.aspx?ArticleID=25970&cm_mmc=RT-_-911432-_-05152012-_-RunningLongevity 

OK - I ran.  Decent energy level - decent turnover.  Bit of a neg split even though I didn't feel very fresh in the last half 

6@ 7:27 ave pace 

4 this afternoon - 7:34 ave pace

5.3 total - ran Q to dance and then ran to the track.  2x800 in 2:52 with 400 wog (jog/walk).   2x400 @ 1:26 and 1:22 with 200 wog.  Ran really slowly home.  Now, I know this is no great track session, but I have not done any speed work in forever.  Here's to the start to a good summer training block...cheers

a little heavy legged today - and it is a little warmer.  So I was a little slower.  that's ok

6 @ 7:44 ave pace 

just looked and it is only 82 out right now - not sure what my problem was then... 

just a slow and easy one - tweaked my knee stepping over something in my daughter's room the other day.  very annoying.

4.4 @ 8:10 ave 

11.7 longish run today.  Just wanted it to be longer than the 10 last week.  Shooting for 12 and came close.  Felt more or less ok today, better than the last two days.  Made it to midtown ATL for the first time in a long time.  That used to be place to go for all my long runs.

11.7 @ 7:41 ave pace 

Felt really sluggish at the start but I felt good once I got out.   Nailed some nice uphills in this one. 

4.85@ 7:36 ave pace 

post child pickup - 4.25  @ 7:21 ave pace - 7:49, 7:27, 7:25, 6:55, 6:35 last .25

nice easy run today - first was slow but then fell into a nice pace

6.1 @ 7:32 ave pace 

No double today but did go to the track again.  They had a summer sports camp there but the kids did pretty good job of keeping off the track.  

4x800 with 400 wogs - 2:51, 2:51, 2:51, 2:52 (what's up with the last one Tim?)

2x400 with 200 wogs - 1:23 and 1:23 

1 mile home -

better than last week's track day so I'll take it.   The paces felt pretty natural and I didn't feel like I was pushing.  Maybe that means I didn't run fast enough.  And it is weird how I locked into the same paces.  weird. 

Taking it easy today - upper 80s so that's all I could do anyway, 

6 @ 7:38 ave pace 

Had a decent run considering it was 88 or so.  

6 @ 7:32 ave pace 

10.1 this afternoon - 90 deg.  -lost over 6 lbs of water - nice

really slow but that's ok -- 8:32 ave pace 

I guess it will be a step back week in mileage, I took the day off.  Just hung out with the fam. 

nice run - ran to track night and watched them run some heats of the 200m.  

8.2 @ 7:32 ave pace -  

 Out just before 7 tonight.  Heat not too bad.  Track night

2 warmup, 2xtempo miles, .25 wog, 2x800 (2:50), .25 inbetween each, 2x400 (1:25 and 1:21) with 200 wog after each, rest was cooldown.  

pretty happy with this one.  I was tired before going and it ended up being good I think.  Another guy was out there doing 800 repeats near my pace, so that helped a lot.   

8.35 total 

oh boy - tired at 7PM when I went out.  Long, busy day with the kids and work.  But I got in my 8 and didn't walk at all.  Never really fell apart, just never was very fast.  Legs not too bad after yesterday's speed work.   Lost 4 lbs of water weight over the 8.  Very sweaty run.  

8 @ 7:48 ave pace