not giving up on the comeback

4.4 at work - like the new route

low 7 /mile

Hey my first post on here! :)

This was a week of short miles but increased intensity.  I had a good race last weekend and got inspired by a REALLY fast guy to do something more. 

This run was late in the afternoon after working at home in front of the laptop all day.  I didn't feel great but did it.  2 miles at 7:15 pace for warm up and then 4 miles tempo.  The first two were a bit slow going into the wind 6:50's but at the turnaround I decided to keep it going and try to take that average down closer to the prescribed pace.  I ran faster with the wind at my back.  Average pace was 6:40 or something.  Anyway it was my first tempo run since early November.  DONE. 

4.4 in 30:57 at work - felt fine.  Low 7:10s pace I guess.  Wind on the way out and with me on the way back to work.  These short runs aren't so hard to get up for...

woke up feeling like a cold was coming on - and it got worse from there.  Felt decent the first 7-8 and then I started to crash.  I did what I could to do the planned distance.  I figured it was good HTFU miles.  Ave pace 8:05

REST DAY!

Ran after making the kids some supper.  Got out at 7PM in my tights and heaviest longsleeve.  It was a little breezy but actually comfortable after a few minutes.  I felt great.  I guess my cold is over enough to get back at it.  I couldn't push it cause I couldn't see the uneven sidewalk too well. 

Ave pace 7:17

Ran at lunch in between meetings.  Not as many miles as I wanted but normally I telework on Tuesdays and can fit in a few more...I was supposed to meet Kristian at the track this morning, but work won out :)

It is a pretty day.  Sunny, around 50, and light winds.  Actually I guess it is almost perfect weather today. 

I got in 5.25 at 7:08 per mile average. 

Ran after work and after getting the kids some supper.  I actually felt good.  The weather was in the mid 50s with a light wind.  It was great running weather. 

 7:12 ave. 

I went out feeling yucky after sitting around working all day, but when I got to the 2 mile mark I decided to do the 4 tempo miles like I had planned earlier in the week.  It turned out to be pretty decent -- at least better than last week's tempo. 

Ave pace of 6:25 for the tempo miles was a little slower than my Mcmillan pace chart dictates (6:06-6:16) but better than the 6:39 pace of last week in the wind.  I'm happy about it cause it is better, but I really want to nail this thing next week. 

Still no race planned in the near future, there is a 5K for the local schools that I guess I'll do on March 21st, but other than that.  I don't know. 

Peachtree Road Race 10K is $33 this year, ridiculous.  So I guess that is out for the 4th of July.  I guess I'll run up and watch the speedies finish again this year. 

6 slow easy miles in the cold and dark of the evening, 7:55 pace  After 3 days without running I needed to get out there.  Lets hope this week doesn't end as badly for my running as last week did. 

Got out to the track with Kristian and Alfie today.  About 2 miles total warmup, then 5 x 1 mile with 1 min rest.  Pace was supposed to be at cruise interval pace.   Then about 2 miles cool down, incuding a few 200 repeats at mile pace.  The mile repeats were at 5:58, 5:59,  5:59, 6:02, and 5:55.  I felt pretty good throughout even though my legs are still tired from doing the roof work on Saturday. 

I will defenitly get faster if I continue doing these sessions with Kristian.

Ran after work today.  Mid 40's and low wind.   I felt great the first couple of miles, but then I started to feel sick.  Not sure if I was just hungry or what, but it wasn't pleasant.  It got a little better after a while, but I just got this one done.  Nothing special.  7:49 pace with some time lost for traffic.

Tomorrow is tempo day!

Tim

Tempo run today -- 60 deg and sunny. 

2 mile warmup

4 tempo - 6:17 ave.

2 mile cooldown

Felt ok during the fast part.  I was a little creaky on the warmup and trashed on the cooldown.  Main thing is if I can keep hitting my paces on these hills, I'll be doing ok. 

5.6 at lunch at work

About 70 degrees and light wind.  I hope it is as nice tomorrow for my long run. 

I was stiff for the first mile and a half.  Add to that, my left hip flexor is still acting up if I stride wrong.  The roofing last Saturday really took my legs for a spin. 

Just cruised along at 7:25 ave trying to get it over with. 

Really ran out of gas at the end of this one.  

got in 16 at 8min ave pace

I ran after work today.  It was just an easy 6 miler.  75 degrees and beautiful here in GA.  I love this weather. 

I felt heavy and slow after eating a little too much over the weekend.  The good thing is that my left hip flexor is not twingy anymore.  It is a little stiff but much better after taking Sunday off.  7:27 ave. pace.   

Ran after work again - it was 80 degress and totally beautifuil today.  I felt slow an stiff but I headed to the track for some 800 repeats.  Unfortunately when I got there, there was a kids track club there and I didn't want to weave through masses of teens and pre-teens.  So I decided to do a fartlek today.  I never have tried to do one, but I did 20 min total warmup and then 2 min fast followed by 3 min regular pace.  40 min of that and then 20 min home and I was done.  Plus I ran through a area of town I never run in - it kind of was nice for a change.  Lots of small to medium hills to get my heart pumping. 

10.75 at 7:17 pace average. 

felt ok - snuck a few in between meetings.  Wanted to do a few after work but I have the kids.  

4.45 at 7:28 pace.  Nice day again today. 

I didn't go for a tempo today.  I really wanted to do 10 but I didn't get out quite in time.  Beautiful day - mid 60's and sunny. 

Slowly but surely this hip flexor is getting better I think.  I hope I can get by without taking time off.  We'll see what happens.  It figures I strain it when I'm doing something other than running.  I guess that is how things usually happen. 

8.75 at 7:20 ave pace. 

leg hurt on every stride so I shut it down and walked back after a mile.  I'm going to take a few days off to let this thing heal a bit.  I can't seem to have two good weeks in a row...

I'm back and my hip felt normal today.  I am very happy about that. 

It felt so good to get out, get my heart pumping, and sweat.

4.2 at 7:30 pace

I wasn't sure how I'd feel today, but I felt good. Just ran as I felt, not trying to go slow to fast. I did have a meeting to get back for at 5, and of course I always cut it close, so I went a little faster than expected.

4.9 at 7 min pace.

raining and mid 60's today.  I enjoyed it quite a bit.  So far so good.

4.2 at 6:57 pace

Went out after work and after the rain moved through today.  It was a little humid out there - at least more than I'm used to at this time of year.  I felt prety good again.  So far no pain in my hip - just a tightness that reminds me that I need to stride correctly. 

Although I was enjoying the really short runs, it was nice to get over the 5 mile range today. 

7 at 7:13 ave. pace

A little misty and in the low 60s today. 
Just a short run at work.  Felt great --

 I feel like I'm cheating doing this low mileage this week.  But I am enjoying it...

4.4 miles at 7:02 ave pace

Steady rain all morning - a little thunder in the sky so I altered my route. Set out to do 10 but didn't want to get stuck down, so I ended up with 8.4 sloppy miles. The temp was nice though, so it was actually kind of fun.

There was a little tightness in my leg but not really afterwards, so I'll take that.

8.4

7:35 ave pace

No running today  - rest day

Watched the ING Georgia Marathon go by my house.  The Kenyans had a big group in the lead - they are awesome to watch. 

A couple of guys I know from racing in the area had great showings.  2:35 ish and 2:50 ish.  Great times on a pretty hard course. 

Sawyer's teacher was a pacer for the 4:30 group.  She loved the banners and posters we had for her as she went by.  That was pretty cool. 

It is fun to watch a race now and again.  Although I would have liked to be one of the runners more than one of the watchers...

I need to plan my race calendar.

I felt great today for my 5 1/4 at lunch.  The weather was great and the wind pushed me back to work. 

Also did 4.2 after feeding the kids tonight.  I felt great and pushed the pace on the way back. 

5.25 at 7:12 ave pace.

and 4.2 at 6:49 pace

Ran after work again.  Ran over to the highlands and back.  I need to eat more before a 5PM run.  I didn't have much today but plugged along until it was over.  I felt a little better after about 5 or 6 miles. 

8 miles at 7:32 pace

Ran at lunch today. The rain moved through in the morning so I didnn't get to run in the rain today. Seems like it was the first time in a while. It didn't really enjoy this one. I just maintained as best I could. It turns out that it was a little faster than a normal easy run. Mcmillan has me between 7:06 and 7:36 for easy runs. So I'm not too much faster than that.

5.4 6:58/mile average

A little misty and around 60.  Same route as Tuesday.  I felt ok -  not great.  But I did feel better after the turnaround.  It seems like I take around 3-4 miles to warmup. 

8 in 59:35 7:27/mile average

Ran at lunch today - breeze and in the high 50's.  I was sleepy at work, which pretty much means I'll have a decent run.  So of course I had a good run.  It wasn't long but I felt good.  Wind in my face on the way out and at my back on the way back.  This week is shaping up ok. I should end up with 47 or 48 for the week.  I'd like to start averaging around 50 for a while.  First I need to have two decent weeks in a row.  I haven't had very consistent training weeks recently. 

4.4 at 7::06 ave pace

Chrys took the kids and Grandma to the mall to look at furniture, so I took a nice long run down to Peachtree..  It is a perfectly beautiful day here.  Low 70's and a light breeze.  Tons of people down at at Peidmont park (which is like Atlanta's version of Central park). 

I ate too much last night, so I had plenty of stored energy.  I felt good the whole way.  I just took it easy sneezy
took some powerade but didn't drink but maybe 6 oz.  
lost at least 2 min at traffic lights -- lots of red lights today

16 at 7:40 average pace. 

very windy today and 46 degrees. It actually wasn't that bad, but I hope this is the last gasp of the cool temps. I already had packed up my long sleeve running shirts and I don't want to get any more of them out of the closet.

4.4 at 7:18 pace. Hopefully will do another 30-35 min after work.

4.2 easy windy miles after work 7:27 pace

Ran at 7 tonight- it was chilly and windy again.  low 40s isn't what I have in mind for April here in GA.  But I felt good the whole time which is good for once on this route.  Trying to have two good weeks in a row.  It has been a while.

8 in 7:24 ave pace.   

At work at lunch.  I felt fine.  It was still a little windy out there.  But I just took it easy

5.25 at 7:24 pace

vacation day!

8 at 7:31 pace

vacation day - wandered around town for a while -

7.5 at 7:28 pace

got in just enough to get my 50 for the week.

7:34 pace or something like that. felt fine the whole way -

Managed another double day - luckily the strong winds in the morning subsided by the afternoon. 

4.4 at work lunch 7:07 per mile

5.3 after work - felt great 7:16/mile

ran after work today.  I had some oatmeal and an orange 30 min before hand.  I felt a little slow at the start but felt better as it went along.  The first 4 were at 7:30 pace right on.  The 2nd half I gradually cranked it up and managed an average 6:51 pace.  The last two miles have long significant hills, so I'm pleased with the pace.  I need to throw a tempo run in on Thursday. 

 8 in 7:11 ave. 

pretty day - high 50s and just a bit windy.  Ran at lunch and I hope to get another in tonight. 

4.4 7:03 pace

Ran after work before supper -

4.4 7:20 pace

an easy 8 today - just going through the motions...

7:33 pace

3.5 of it at MP pace or a little faster

4.95 6:39 ave pace

ran after a day of cub scouts and camping.  I was tired but had a good run.  I just kind of wandered around town. 

10.8 at 7:25 ave pace

I was really was inspired by the marathon this morning.  Awesome race. 

Great job to all those who ran!

two runs today -- need to get new shoes. 

 4.45 at work - 7:03 pace

6.2 after work 7:07 pace

nice day 68 deg. 20mph winds but not that bad -getting used to them
-felt ok

 8 miles at 7:08 ave pace

not feeling it today. plus it was really windy on the way back. did i mention i hate wind?

4.45 7:16 / mile

 ran after work also 

4.4 around town 7:17/mile

felt good before the run so of course the run was horrible

not used to the 80 deg temp here I guess

at 2 hours before running but it didn't settle well - mistake

only managed 15 min of tempo pace -:(  mentally crashed after that -

8 miles 8:05 pace

man im not used to the 85 degrees today.  I guess I will have to for that race on June 7th. 

5.3 at 7:50 pace I think

Heavy from eating out last night - didn't think I overae but must have been salty or something. Anyway, out at 7:45 this morning to a beautiful morning. 60 deg and low winds. It was great weather for a long run.

I took it easy and didnt blast any of the miles. I just didn't feel like it.

12.9 at 7:49 pace

it was a great weekend but it is over.  Took Sunday off again although I really wanted to run.  Got in 4.4 at lunch and 5 after work. I think my left ankle tendonitis is coming back.  I'll have to see how it feels tomorrow.

4.4 in 7:21/mile

5 in 7:16/mile

messeed up my eating prior to this. had a snack at 3:30 and then didn't get out until 5:15.  I got really weak in the middle of this one.  But I pressed on through and I felt ok towards the end.  It didn't feel this slow, but I got stuck at at least a couple traffic lights...

 My foot felt ok today.  My lower legs are tired though.  I have to get new shoes.  I'm just voer 700 miles on these, which is a new high for me I think. 

8.15 7:42/mile

still getting used to this heat.  this one was harder than it should be.  i used some old shoes that only had 550 miles on them.  they felt downright springy compared to that other boxes I was wearing on my feet.  Those brooks that I have been wearing, I don't think I like them.  Going back to the Miuzuno, the Brooks feel a clumpy, I think I'll go back to Asics or Mizunos for the next pair. 

6.1 at 7:16 pace

It was a beautiful day.  I took this one easy - this route gets me mentally a lot of the time and I end up paying for it at the end.  So I just cruised along.  about 7:45 miles over all. 

10 - 7:45 pace

Ran at lunchtime at work.  I enjoyed at least two mintues of this one.  Running is feeling like work recently.  Next week the tuesday night track nights start and run through June.  That will give me some much needed variety as well as some speedwork.  Hopefully I'll be able to do most of them. 

5.6 in 7:25 pace

Went out at 10AM.  My left lower leg was hurting a bit yesterday on my run.  It is the muscle on the inside below the knee kind of underneath the tibia.  Not sure what the deal is other than old shoes making things hurt.  I woke up at 3 AM and ordered some.  I can't wait for them to come in. 

Anyway it was a little sore for most of the run but nothing that wasn't managable.  And towards the end I didn't feel it anymore.  I guess adrenaline took over or something.  But it was a pretty comforable run over some hilly roads in the Druid Hills neighborhood. 

Maybe the pasta dinner last night helped with the energy level today...

13.25 in 7:29 pace. 

I came down with a fever on saturday night and never really felt right until this morning.  Unfortunately feeling normal while working on a computer is a lot different than feeling normal for a run.  But I ignored the desire to turn around after the first slow mile.  I just basically jogged 8 miles and got some miles in for the day.  Hopefully tomorrow I feel normal while running. 

felt better today.  My overall pace was back to normal but I had trouble keeping the effort up there.  I felt good one minute and bad the next.  I'm not sure what that is all about.  We'll see what the Thursday run goes like. 

oh yes we are starting the hot and humid weather now.  I kind of misjudged the length of the route and came up two tenths short.  But I felt better today.  My shoes came in and I like them so far.  

felt ok - just got a few miles in before picking up the kids. 

I felt really good for my long run today.  I expanded my route from last Sat.  but I thought I went farther that I did.  And I thought I ran faster.  Not sure if I measured it wrong ot what, but that's ok.  I felt good and finished strong. 

next week I need to get back on the horse...

felt much better today.  For some reason my legs feel strong and quicker.  

 4.4 at lunch at 6:45 pace

 Ran down to kirkwood to a house Chrys is selling to check if the water is on.  It turned out to be a little longer route than I expected to do.  But I felt great. 

7.1 at 7:15 pace

Ran 3 miles over to track night, a little bit of a warmup, and then ran the mile and 5K.

I just got back from my first track night of the year.  I hadn't done any speed work since early March so I didn't expect any great stuff.  I forgot about how cool it is to go and watch the other speedy people and the middle packers and even the little kids.  They do the 50m all the way up the the 5K.  I ran the mile and the 5K.   Since it was a while since I've been on the track, I didn't really know what my desired pace felt like. 
For the mile, I aimed for 80 sec a lap which would have been a 21 sec PR.  I turned it up a notch or two on the last lap and came out with a 5:16.  So I'm ok with that for now.  I think I had a few more seconds in the tank and I'll try to get that fixed the next time. 
The 5K I went out too slow.  I was trying to hit 85sec per lap.  The first mile came out much closer to 6 min that I wanted.  Luckily some other dude also got tired of that pace and made a little move after the first mile.  I tagged after him for a couple laps.  I tried to pick up the pace after that.  I really kicked it the last 100 and came in at 18:09, which is like 5:51 per mile.  It is 26 sec slower than my PR, which was on a road course.

For whatever reason, I don't think I was very confident going into this night.  I think I ran a little scared of blowing up. 

Either way, it was a fun night.  The weather was beautiful and I am thankful that I was able to get out and do it.  

I was sore today after the racing last night but was determined to get my miles in for the day.  I took them pretty slowly, but felt good in the evening run.  I thought that one was a little faster, but I guess I was wrong. 

4.4 at lunch and 4.15 at dinner time

I am still sore from Tues - but otherwise i felt pretty good.  Tried to stretch my quads all day but they are still sore.  I'll be fine..
I got caught out at several lights, so i don't know my true speed, but that really doesn't matter too much.  I felt reasonably strong at the end.  I am still getting used to this warm and humid weather.    

Ran at lunchtime at work.  It was like 80 and humid but I felt pretty good.  These short runs are over before you know it.

 7:25 pace or somethings

I did a 2 hour run this morning.  I wanted to do 16 or so because I have that ultra on June 7th and I haven't done anything over 13-14 in a while.  I felt a little tired in the legs setting out but by the 6th or 7th mile I was feeling pretty good - even got a few shots of endorphins here and there.  Unfortunately that never lasts.  But its fun while it does.  I just cruised it in today.  I got stopped a a few traffic lights and lost a few minutes that way, but other than that I was happy with my pace. 
I know the 32 miler will be much slower, and 5 hours longer...

 16.35 at 7:52 pace

Got in a couple of runs today.  I felt good after taking the rest day yesterday.  I guess that is what rest days are for.  The weather was cooler today after some rain moved through this weekend.  It made the runs quite easy and pleasurable.  

Total miles 9.3 at 7:13 pace average.  

did think I'd have someone to watch the kids while my wife worked tonight so I ran after work.  Of course grandma then took them away for the evening and I'd run too hard to make it worthwhile to go to track night.  Oh well, I had a good run anyway.  And I got a few minutes of quiet to go to the library, get a few books, and read on the back porch...

 8 miles 7:06 pace.

Chrys has stuff again tonight so I got my butt out there this morning before work.  I'm not a morning runner but just because I'm usually lazy.  I felt good and got in a few miles.

Then I ran at work lunch break for another few. The wind was killer on the way back and made the going hard.  These cooler temps are really helping my pace.  This pace feels pretty good.  I just really need to hit some speedwork.  Maybe tomorrow I can do a few tempo miles in the middle of my 8-10.  I hope so.

Total was 8.55 (or thereabouts) and the ave pace was 7:01

Today I wanted to do a tempo run and I actually did it.  I felt guilty for not getting any speed work done on Tuesday, since I missed track night.  Anyway, I felt good for some reason.  No aches or pains and No hunger pangs (a few saltines before heading out) so I had no excuses, well except maybe the wind.   Anyway I felt good over the hills of Druid Hills (where they filmed the house part of the movie Driving Miss Daisy).  I need to do this every week.  Someone make me do this.  :)

2 miles warmup - 7:30 ish

4 miles tempo - 6:12 /mile

2 miles cooldown - 7:30 ish

How does one day feel great and easy and the next day feels horrible?  I just didn't get into it at all today. 

5.3 at 7:34 pace

left after going to the arts festival for a few hours
pretty much an even split - felt good

17 at 7:30 pace

does cleaning and getting the house ready for a party count as miles??

no running unfortunately

not sure how I'm going to make up these 9-10,,.

I made it to track night.  I didn't get there in time to do any speed ups before the mile race.  They were starting just as I got to the track.  Luckily I ran the 3 miles from my house and got some warmup.  I don't think I went out very fast, but I made up some spaces on the second lap.  Then I hung on to a couple other guys and they dragged me home.  They out kicked me by a couple seconds, but I got a PR.  Not a big one, but they all count.  I think I came in at 5:09.  I messed up my timer when I started, and my vision was a little blurry at the end, but I'm pretty sure of that time.  I'll just have to beat that next time so it won't matter...

 I had two heats of the mile to cool down a little and get ready for the 5K.  I didn't feel very great as I did my pickups, a little light headed actually.  I was shooting for a 18:00ish finish, no ideas of a PR today.  I went out looking for some 85 sec laps, which would put me in the 17:43 region I think, a 5:42 pace.  I tucked in next to one kid running my pace and just stayed with him.  I couldn't run behind him becase his pace waried too much and didn't want to be speeding up and slowing down like he was.  Unfortunately that meant I had to run in the 2nd lane and cost me a few seconds.  Anyway a guy and a girl passed us after a mile and I just hooked on to them.  They were a little bit faster than we had been going.  They dragged me around for the rest of it and it wasn't too bad.  I raced the girl to the finish line and came in at 18:13 5:52 pace.   I think I need to have someone timing me because I lose track of my splits after the 1st mile.  And I need to figure out how to run the first lane rather than the long way around.  1-2 sec a lap adds up really fast. Either way, it was a good workout. 

I actually felt fine after the races last night.  No quad pain  -- maybe I didn't push enough :).  

I did 4.45 at work at 7:06 and then did 7.9 after work while the family was running to the Target.  7:25 pace on that one.  Was feeling it towards the end. 

My legs were totally dead today but I got my miles in.  A completely horrible run.  

8 miles in 8:02 pace

didn't feel great - legs tired but warmed up ok - just an ok run
pretty day
found dead box turtle by the side of the road - must have crossed and then couldn't get up the curb and baked out there...poor little fella

4.45 at 7:20 pace

I had trouble sleeping last night and only wound up with a few hours.  I got out at 9AM which is a little later than I wanted, but it is what it is.  I pretty much felt ok, not great.  I lost a little time at the end when I did the old walk 50 paces trick on some of the hills.  but otherwise it was ok,.  And its over!
It is an awesome day out here!  Mid 70's and no clouds in the sky. 

Overall I got in18 miles at 7:54 pace.  Have a great Saturday and Sunday!

Felt ok - just did a short run after work.  Almost skipped it but glad I didn't.  Going to take it easy this week in prep for the ultra on Sunday. 

 4.4 at around 7:30 pace.  

I brought the family along to track night tonight.  I am hoping the kids will want to try it next week.  And my wife was nice enough to tag along.  The kids were really good actually and I my 8 yr old will try the 800 next week.  I ran the 1500m and the 3K races tonight.  This is the first time since last year that I did those distances.  This week I wanted to go out a little harder and not hang behind anyone like the past two times this year. 

The 1500 I went out a little harder and didn't wait on anyone.  I think it paid off.  4:45, which is a 23 sec PR over last year.  That's pretty cool.  I just don't have another gear like some of those guys do.  I need to work on that for the end of these races. That time is right on for my McMillan pace calculator prediction from my 5K race time in Feb. 

 The 3000, I didn't expect anything after hitting the 1500 pretty good.  I tried to just go out comfortably, and tried to pick it up on the last 2 laps.  It was a big field, so there was a lot of running around people as we lapped them, but that didn't hurt too much.  Anyway, I felt good about this one for not taking it out hard.    10:37 -- which is a 24 sec PR.  This is 27 sec off of my McMillan predicted time.  But after racing the shorter races, it is hard to follow up with a PR in the longer. 

It was a nice night and cool to have the family there tonight.  Now I just need to take care of my legs and get ready for Sunday

Ran around 8 PM tonight.  It was fine.  My legs were a little tired from last night but not bad.  I'll try to do around 8 tomorrow and then take it really easy Friday and Saturday. 

4.4 - 7:35 ish pace

went out after getting the kids supper.  It was raining really good.  It is always fun to get soaked by the cars on the road.  My shoes do a really good job of losing water once they get soaked.  It is pretty cool how they do.  

8 miles 7:31 miles

Short version - this was lots better than last year.  I finished 90 min faster this time due to multiple factors.  This was a really early day for me - up at 3AM to drive up for the 7AM start.  I am TIRED.  I'll add more later --

5:49:20 - 2nd place!   And a really good pulled pork sandwich :)

Long version -- for those brave enough to read

This day started out early, with my deciding not to drive up the night before.  Fortunately I was nervous enough that I managed to get up at 3 and make the drive up to the race start in plenty of time.  Luckily the weather prediction was for low 60’s the start and only into the 80s by the afternoon.  That made a big difference in the race for everyone, including the volunteers, for sure. 

I went into the race with no goals or expectations other than to finish reasonably strong and not get off the trail.

At the start last year I was in the middle of the pack, getting myself stuck behind a bunch of people running more slowly than I was comfortable.  This time I made a point of starting in the front 5 or so.  I only had to pass one guy in the first mile, then I was off at my own pace.  One big thing I’ve learned in the last year of trail races is that I go out too fast, too close to my road pace.  One guy at the start was saying that the winner last year ran a 10:30 per mile pace.   With that in mind, I tried to reign myself in and keep a slow steady pace. 

I hit the aid station at 1:45, which was 15 min faster than last year.  I wasn’t sure if that was good or just a setup for disaster.  The next section is 6 miles to the turnaround and is a lot of downhill, which feels great, but the whole time you realize that you have to climb back up those hills.  I tried to enjoy the downs and not kill my quads.  The leading 3 guys passed me about 10 minutes before the aid station.  They all looked really strong.   I hit the turnaround at 2:40, which was good.  I was shooting for 2 hours for the middle section (from the first aid station to the turnaround and back to the first aid station – a 12 mile stretch).  The guy who had been following me left the station before me and took 4^th place, but that was ok.  We had a ton of miles left and I figured things would sort out.  I was really trying to run my own race and not worry about keeping the pace of others.

After the turnaround, the trail runs mostly down into a valley for a couple of miles, then the next 4 are mostly up, which is where I pulled out my mental game of counting strides.  When I hit a difficult hill or a bad stretch, I try to at least count 100 strides before allowing 25 (or 50 if I’m really hurting) walking steps.  Then the rule is that you have to start back running (more like trudging) after the 25 walking steps.  During this time we passed the 3^rd place guy, who turned his ankle pretty good and was still working it out.  After much more climbing, I made it to the last aid stop right around 3:40. 

I downed a couple electrolyte caps, grabbed a baggie of bananas and peanut butter sandwiches then took off towards the finish.  Something about an aid station, seeing other people I guess, really gets you feeling better on one of these races.  They told us that 1^st place guy looked great and 2^nd place guy looked passable.  So with new found enthusiasm I struck out.  I was really ready to get this race over. 

The last section is 10.5 and goes on for just about forever, it seems.   It climbs ridges several times, and goes back down by the river several times.  It is beautiful.  Unfortunately it is hard to enjoy the scenery too much while you are scampering over tons of feet-killing exposed roots and trying not to fall on slick rocks.   Here we encountered a copperhead in the middle of the trail.  He was trying to say “hi” apparently.  The guy in front actually jumped over the snake, which seemed like a bad idea to me (they can strike out pretty fast and far) so I gave it a wide berth and took a detour around it.   I am so glad the guy in front saw it, cause I barely did even though I was looking.  I have no idea what would happen with a rattlesnake bite at least two miles from anywhere.  The adrenaline of that thought helped my pace for a mile or so. 

At one point the 3^rd place guy, Jeff it turns out, thought he was off the trail and had stopped.  As I passed, I told him that I had just seen a marker and that we were right.  It was one of the few times in my life when I knew I was going in the right direction.  J  I just kept plugging along, playing my counting game when I had to (which was most of the time).   Eventually I got a glimpse of the 2^nd place guy.  He was indeed slowing down.  At one point, at a creek crossing, I caught him and he told me to go ahead.   After that, within 2 miles of the finish, I passed the fire and rescue team who had to come in and bring a guy out who had broken his ankle.  A bad day for him, poor guy…

Within a mile of the finish I thought too much and took a wrong turn.  Luckily there was a group of walkers out there who I asked.  I turned around and caught the trail again, hoping that I was still in 2^nd place.  That would stink losing a place that close to the finish.

Finally I made my way to the finish and crossed in 5:49:20.   I wasn’t sure if I was 2^nd or third until the other guy finished 30 seconds behind me.  YEA!  It was over!

Things that I learned from this race

1.       Eating early and often is a must.  I think I maintained my energy levels much better this time.  

2.       Slow and sure is good.  I only had to stop to catch my breath a couple of times. 

3.       My trail shoes are horrible on any damp rocks or wood.  I had no trust in them on any of those surfaces.  I’ll need to look into that. 

4.       The second time on a course makes a BIG difference.  When you know what is coming, it is much easier to deal with mentally.

I'm still healing up from the race on Sunday.  Went to bed last night with my left foot still feeling pretty tender but better than on Monday.  This morning I am at about 80% on the foot.  I think by tomorrow it will be good enough to get a few (very few) miles in.  I hate being hobbled and unable to run but at least it doesn't appear to be an injury.  They say trails are supposed to be easier on your body, but this one hit my legs and foot pretty hard.  

Felt good on my first run after the race on Sunday.  I just took it easy sneezy.

4.4 in 7.35 pace

Got out at 8:30 this morning for a mid length run.  I just took it easy and wandered around town for an hour or so.  

8.4 at 7:30 pace. 

Ran this morning at Sope Creek preserve on the trails with the Big Peach running store group - the first 4 mile loop was good- felt really good.  The 2nd loop I had an episode and couldn't find my breath AT ALL.  Luckily this didn't happen during the race last week. Oh well, I guess the miles all count. 

man it was hot out there this afternoon.  I couldn't run until late tonight so I just went out at work lunch time.  A little concerned about my foot.  I think it was my achilles that was hurting when I started.  I retied my shoes and stretched it for a couple minutes and then it was better.  I'm hoping it was just a leftover from running on the trails yesterday.   

 4.4 7:55 pace

Tonight was the last track night for the year.  I was hoping to improve on the 1500 and 3000 times from two weeks ago.  It wasn't meant to happen.  Today I was feeling great, ran over to the track early, and then waited forever...all those sprinters had to get out of the way...

Two hours later my heat was up.  I think I warmed-up too much or something.  I just didn't have any spark tonight.  Whatever - no excuses but these were my times. 

1500 - 4:50 (5 sec off 2 weeks ago)

3000 - 10:49 (12 sec off 2 weeks ago)

anyway - have a good night all

hot and sucky

4.4 - 34:26

hot hot hot -hard to keep any pace but otherwise it was a good run

On vacation in Bowling Green, KY.  Going to the NHRA Hot Rod Hall of Fame Reunion for the drag races and meeting some of the "old timers".  My wife's dad win involved in the sport back in the 60's and 70's so he knows a lot of the people, which is cool .  

I ran after we got here today.  It is nice a flat here. 

4.5 - 7:03 pace

91 degrees and a little humid

Ran at 7AM Bowling Green time before it got too hot and such.  I added some country road to the route I went yesterday.  That part was hilly.  Good run

 I made 50 miles for the week without a long run or any doubles but I made it.

8.3  -- 7:24 pace. 

Did 6 after we got back from vacation today.   I took the day off yesterday so my legs felt nice a fresh.  I was lucky to get a little rain for the run so it was easy.  Too much food this weekend.

6 in 7:40 pace

ran after work today- it was 91 and a little humid but not that bad today.  I just cruised it and tried not to bomb out in the heat. I somehow managed a slight negative split.  yipee

8.2 at 7:23/mile

Today I ran at 7PM when the sun wasn't quite as high in the sky.  I went the same route as yesterday and went a little harder I guess, but I wasn't pushing anything. 

During the run I wasthinking about marathon pace.  Once again I can't imagine going at sub 6:50 pace for 26.2....

8.2 @7:15 pace

a yuck run - knew it from the start...

did a few on vacation - forgot to log these miles...

on vacation - ran over the mountain and back

ran after getting home from vacation

ran at my sister in laws place while the kids were swimming...dang hot out there

Back to work after a week + on vacation. I ran a little but not as much as I wanted. 

Planning on running twice today if all goes well.  I NEED to get out of vacation mode.  

Lunch run - 4.6 - 7:17 pace  I felt ok - I just need to get back into a pattern.  I think tonight I'll draw up a training plan for the next 6-7 weeks.  I'd like to go for a PR at the Aug15th 5K.   I also have a 4 mile race on the 18th.  I'll do it but with the last two weeks of training being so light, I don't see a great finish time in the cards. 

 5.3 after work - 7:13 pace started in the rain and then ended in the hot humid.  I'm trying to open up my stride a bit and work on using my shoulders a bit more. 

I did 2 miles warmup and then 4 miles of 1 min pickups with 2 min regular pace.  Did that for the 4 mile race course.  Not sure on the pace for the pickups but I was trashed by the end.  blessed by the cooler weather.  

7.9 - 7:08 ave overall pace

heat and humidity got to me today.  I felt great starting - taking it easy - and then bonked after the turnaround...

5.6 8:08 pace

decided on doing some intervals after work

 2+ to the track for warmup then 

2x800 first was too fast - then the 2nd was about right on pace
4x400 - these varied from 1:15-1:25
2x800 - these were about 5-8 sec slower than I'd want, but I wanted to at least do them. 
2x200
not the best times  - heat still hitting me hard although it wasn't as hot as it could be - unfortunately the track is only open from 5-dusk.  I wanted to be home for the kids in the evening, so I went at 5:30 after work. 

I added the recovery laps between the intervals as well.  

2+ back home for cool down

This week I feel like I'm actually working hard at this running thing. It's been a while since I've felt it in my legs from a non-race workout. 

tired today from the intervals last evening, but got in two short runs -- I don't know if any of this helps in the long run but I guess we'll see in my goal races.  I think feeling a little sore from the fast days must be a good sign.  I hope. 

4.55 (yeah I know I don;t have a GPS)  at 7:05 pace

4.2 at 8:00 pace -- It didn't feel that slow but whatever. 

Need to do 8-10 tomorrow sometime.  Maybe I'll get my butt out of bed and do it in the morning.  Maybe not...

Had an easy, even paced run over a route that usually kicks my butt (cause I go out too fast).  My legs were really tired from the increased effort of the week. 

7:52 pace or thereabouts

Didn't get a lunchtime run so I just ran after work.  Luckily my wife had the kids picking out some new school stuff at Target, so I had an hour to kill.  I ran a new route to get keep things a little more fresh (which I need to do more).  I just ran easy and smooth and tried not to crash. 

4 mile race on Saturday so I'm trying to figure out how to do my speed work this week.  I guess I can do some tomorrow and then not on Thursday, so my legs aren't trashed by Saturday.  It is a hilly course with hardly any flat until the last half mile, so I need my legs under me if I want a decent time. 

8.5 at 7:22 pace

Ran some intervals today.  I waited until 7:15 when the sun was dropping a bit so it was a ton better than last Thursday.  

6x800 with 400 recoveries  - these were all between 2:45 and 2:50. 

2x400 with 400 recoveries - 1:17 and 1:22 (relaxed and cruised a bit too much on the last one)

a good day of running

Did 4.5+ at work before a meeting this afternoon.  The heat got to me a bit but I kept plugging away.  Does training in the heat and humidity and smog equate to training at altitude :)

4.5 7:23 pace

4.25 after work - 7:30 pace 

Didn't want to do any speed today so my legs would be a little more fresh on Saturday. 

I sat around working all day and it was hard to get into this one -but I struggled through it

8.75 at 7:40 ave pace

After I got home I ran over to grandma's condo to meet the family.  Good run i guess.  I didn't hate it at least.  

5.1 7:27 pace

great weather for the race - perfect weather really with low to mid 60s and little to no wind.
My legs felt heavy and tired last night and during my warm-up miles but I know what I can do and I went out and tried my best.  
This race course has very little flat running.  There are four big ups in it and they take a big toll.  
I lined up on the line for once cause I didn't want to get stuck behind anyone and have to lose time in the first mile.  I figure the first mile is a good place to gain some time cause you are fresh as you are going to be.  No matter what, you are will be tired in the last mile.  The first 100 meters were hard because I couldn't imagine sustaining the pace I was doing for any longer.  That's not a good sign for a race. Luckily right away I settled in with two others who were going my pace and didn't seem in over their head.  The first mile is big rolling hills and we cruised in at 5:45.  The 2nd mile has a big up and big down and I tried to save a little on the up and pounded the downhill.  We came in at 11:40 I think.  Considering that hill, I was happy with that split.  The third mile has two more long hills that I really just hate, even when I am doing an easy run.  I just hung with those two guys and tried to maintain focus.   During that mile we dropping one of those guys and it was just me and a college kid.  I think that we came in a 17:30-17:40 at 3 miles, so that was not too much time lsot.  Then the last mile was hanging on and trying to kick a little at the end. 23:32  5:53 pace. 
Looking at this, I think I lost a little opportunity to make up a little time in the last mile.  I think maybe 5 seconds or so, but at that time I was pretty well cooked.  
11th place - I think i was 4th in my age group, which is disappointing.  My AG was stacked today.  But it was a 30+ sec PR for 4 Miles

A little heavy from weekend eating but today's lunch run felt great.  I did a new route and the temps were only 79.  I actually enjoyed this one.  Yea!  Will try to get out after work as well.  

4.4miles 7:13 ave pace

 added 4.3 good feeling miles this evening -- 7:30 pace

Felt ok when I left, but my chest felt weird in the first mile.  I may have been a little light on the fluids today since I felt bloated for some reason.  I ran to the track and then did  mile on it as more warmup.  I wanted to do 4 or 5 miles at cruise interval pace with a ogged lap in between.  My first hot lap I felt wonky again and stopped for a minute to collect myself.  After that things were fine.  The last two miles my achilles felt  little weird too.  I'm just falling apart...

1st - 5:58, 2nd 6:00, 3rd 5:58, 4th 5:56

I felt ok overall and I could have pushed more but I defenitely am feeling pretty comfortble at that pace.  I guess I should have one to two more miles, but I didn't want to push that foot too much at that pace. 

WIth the temps in the mid 80s I am enjoying running a bit more than when they were in the 90s...I felt good I guess and went a little further on my new route that I did on Monday.   No issues with my feet today so that is a relief.  I'm little sore in the legs but nothing bad.  Undecided if I want to do another 4 or so at home tonight...

5.6  7:03/mile

took it easy on the way to the turnaround

did some 2 min pickups with 2 min easy on the way back.  Took the last mile easy.  

7:34 ish pace overall - not a great run

legs tired, knee hurt, and I felt generally mopey -- lazy me, I skipped 

 I guess I better get this out of my system before I start my official training for Chickamauga

heat rising - but not too bad
stayed in the shade as much as possible

ran over to the start of the 5k I'm going to do next month and then ran that route to get a feel for it again.  It is very racable.  There are only two hills on the out and two on the way back.  None of them are as significant as the ones in the race last Saturday. 

finished strong - so that was good.  It was actually the best I've finished a run in a while...

13.15 miles 7:37 ave pace

didn't hit 50 this week cause I skipped yesterday :(

felt good - sat at the pool in the sun for 3 hours after church and was wiped out but i guess i recovered ok from that. I felt good.

ran with new socks, singlet and shorts (anniversary gift) -- love that.
got lucky with some cloud cover for once

5.9 - 7:00 pace

Ran at lunch - did one of my many 4.4 mile routes at work.  It was 89 and a little breezy.  my left foot was hurting a little this morning, but didn't at all during my run or afterward.  So it was a good run. 

4.4 7:03 pace

I'll try to do another run tonight.  I might head over to one of the big hills over here and do some repeats on that. 

4.4 7:00 pace after work  - felt good

did a couple to the track and then 6x800 with a 400 stuck in the middle cause I was a wuss.   then another couple back home. 

I hit 2:53 and 2:52's for the 800s and 1:20 for the 400

400 in between all

a little cloud cover and little wind made a big difference.  I felt reasonably good and it felt nice for once...

felt ok - it was overcast, in the low 80s, and with a nice breeze.  no significant aches or pains after yesterday

will try another tonight

4.4 at 7:15 pace

felt ok - the temps were around 80 but it rained earlier and it was super humid

felt better as the time went on and finished really strong on my hard finish route

10miles 7:28 ave pace

a little creaking this morning.  taking a PTO day to do daytrip with the fam.  Run felt pretty good at the end.  

 4.3 at 7:08 pace

wanted to do 2 runs today but we didn't get home until after 8 PM...

ran at 8:30 this morning.  Felt good and ran a consistent pace the whole time, even on hills on the way back. 

13 miles - 7:30 pace

Ran with the Big Peach trail running group today.  Hung in the back of the first pack - just wanted to get some miles in on the trails today.  I got in 90 min which I guess was 9 or so miles.  I'll mark it down as 9.  It didn't seem that slow, but either way it was a good trail run on a new trail for me.  

 Unfortunately on my third loop I rolled my left ankle and made a nice little pop or crunching noise.  I was following some slower guys and wasn't paying enough attention to the trail.  But I ran it back in and it isn't too bad right now. 

ran to the track after work and tried to get in a good set of intervals.  but the clouds opened up and flooded the track after my first interval.  I struggled through a couple more but it was hard going.  And my watch died.... I called it off after a while.  

ended up with 3x400 and 2x800 at good paces

Took the lat summer PTO day.  I ran in the morning before our day trip to Helen, GA and then did another bit after we got home.  I felt good on both.  Ankle is officially ok...yea!

4.15 at 6:53 pace

5.8 at 7:33 pace

Ran after work again - it was like 85 or so and 50% humidity, which is actually not bad.  I hate this route, I guess cause it is hard.  I usually take it too hard in the first half and slow down on the return.  So I took it easy and just tried to be even paced and not slow down.   And I was even steven - not fast but no slow down

10 at 7:26 pace

Worked at home today and I ran at lunctime.  It wasn't too hot and I managed a decent pace I guess.

6 miles 7:18 pace

it felt hotter than than 80-84
fighting a cold still so this was harder than it should have been but it wasn't bad

7:44 pace