not giving up on the comeback

4 at 3PM - 7:33 ave pace 

6 at  7PM - ran with the Oakhurst running group.  Hung behind the fastest but caught a few on some of the hills.  Ave pace was only 7:14 but those hills were killer.  Found out some do a Sat morning run and some track work in the mornings.  Would like to connect up with some of these runs just for a little motivation.   

ran at 11:45 AM - thought it would be better than at 2 or 3, but it really fell apart after 3 miles.  Really bad last two miles. 

5.2 @ 7:45 ave pace 

Going to run more after dear wife gets home  ---- 

unfortunately thunderstorm is here and it's going away...dangit 

After the rainout last night, I was determined to get two in today.  They were nothing spectacular in the heat, but my legs feel good. 

11:30A - 4 @ 7:11 ave pace -  last at 6:51

3:30P - 4.1 @ 7:27 ave pace - some nice long hills 

Enjoyed the women's 10K today.  PRs for all 3 Americans.  Can't wait to see the men's tomorrow and the women's marathon EARLY on Sunday! 

left the house at 7:45AM - just wandered around town.  Ran downtown and touched 3 of the big slyscrapers just for fun.  Felt good - my gps said it was only 11.something, but it got stopped at some point.  So on mapmyrun it came out to 12.3.  

12.3 at mid to high 7 ave pace 

4 decent weeks in  row -- just need to keep the momentum going 

also having fun building a raised playhouse for my kids -  

came off the weekend at just under 150lbs.  Things are progressing slowly but surely.  

3:30 PM4 @ 7:18 - each mile faster than the other - last sub-7.

Forgot I have a 5K on Saturday...

6:30 PM -  4.1 @ 6:35 ave pace  - 6:57, 6:33, 6:19, 6:10, last .1 a slow jog -- felt good so I pushed a little just to see what happened.  Felt like I slowed down the last mile but guess not.  

Knew from the start that this one wasn't going to be pleasant.  Just had no energy to do any more.  And then I felt hungry even though I had a snack an hour or so before.  All the good feeling I had yesterday was gone.  Now this was supposed to be an easy day, but I rather have to ease back than feel cruddy with an easy pace...

 7.1 @ 7:38 ave pace

OK - got out before lunch.  A little hotter today but not too awful.  

4 @ 7:17 ave pace 

PM - ran with the local running group.  felt ok - -

6.2 @ 6:50 ave pace  - middle 5 were pretty good - just some good honest miles just following some of the guys in the group.  

paces 7:16, 6:53,6:46, 6:38, 6:34, 6:51, 6:54 (.2)

ok run - just taking it easy today and tomorrow

6.7 @ 7:26 ave pace 

taking it easy today 

4.75 @ 7:42 ave pace 

Training has been a little better since the last race, so I was hoping for some progress in my race time.  This is the first time I have run this course.  There are two cat 5 climbs (according to mapmyrun).  One is in the last half of the 2nd mile.  And the other is in the last .25 of the 3rd mile.  There are also some really good downhill sections, so I guess it all evens out.  

I went out purely by feel and settled into a pace I thought I could maintain.  I think this is where I can push a little more to shave some time off.  It is hard to know where you can push and where you need to save on a new course.  All in all I am happy with this time.  It is progress and that's what I want to see.  Mcmillan predicted a 19:35 based on the last race and a 19:25 based on the 10k on the 4th of july.  So I count this result as a good step forward. 

6:07 ave pace - 5:53, 6:31, 5:59, 5.46  -- that hill in the 2nd mile was really steep in sections.  I hated giving that much time back

I have 6 weeks until my next race - a 5 miler (or 10 if I feel crazy).  i really need to beat last years time - 30:40 or something like that - really.  

lots of kid playhouse building today - walls on - just need to put the roof on next. 

well, after rounds and rounds of layoffs in the last 12 years at Motorola, it was my time.  So if you live in GA and need some help, let me know.  IT work preferred, but I will sweep floors if needed.  

After digesting had a bit, I had a good run.  

5 miles @ 7:11 ave pace \

argh 

Felt good today - 

8 @ 7:19 ave - got faster as it went along - 

feel like my legs are getting stronger.  stringing some decent runs together. 

8.5 @ 7:20 ave pace 

OK little run

4.5 @ 7:51 ave pace 

got up at a decent time, got dressed, went out, and stopped after 20 steps.  No desire to run today.  

Went to visit family in the mountains after that.  Had a good time swimming, kayaking, and visiting.  Got back at midnight.   

Zero energy before the run.  Got dressed and gave it a go.  It was good. 

 made up for the miles I  missed yesterday

9.7 @ 7:30 ave pace 

nice little run - slow

6 @ 7:44 ave pace 

Got in a couple of nice runs today

4.4 @ 7:17

4.1 @ 7:09 ave pace 

Got out a few min ago - went around Kirkwood for 4. 

4.15 @ 7:29 ave pace

hoping to run at 7 with the Oakhurst group.  

MAde it to the evening run.  Had a little episode but once it calmed down I was chugging away catchng up.  Didn't quite catch them all but had a good run overall.  Pace was all over the place cause this is a very hilly route.  

6.2 @ 6:51 ave pace - 7:33, 7:01, 7:01, 6:14, 6:31, 6:51, 6:34 (.2) 

kind of a sucky run - 

6 @ 7:50 ave pace 

legs feel a LOT better today

4.3 @ 7:18 ave pace

later - 4.1 @ low 7:10s ave

didn't eat prior to running and really ran out of gas after 3 miles. 

8.2  @ just around 8 pace 

5.4 @ 7:38 ave pace

I worked with JG on some landscaping today - tired after just 5 hrs out there.  

Later - I got dressed to run, but the base of my pinky toe is pretty sore.  I have no idea what happened...it just hurts when i press on it or when i press off on my running stride.  GIving it a day off to see.

did another 5 hrs with JG.  

Went out for a run at 6:30 but only made it .6 miles.  The pain at the base of my toe was getting sharper as I went and I shut it down and walked home.  

I will insert my favorite cuss word here.  <CUSS>

and another

<CUSS>

one more for good measure

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