| Date | Time | Distance | HR | Comment |
|---|---|---|---|---|
| January 03, 2010 | 72.00 | 8.63 | N/A | SUNDAY: Listened to Episode 34 of The 20MR (proofing it to go out this week) as I ran. It is about Daddy and the anniversary of his death, plus why I am running the marathon. This was one of the coldest (and breeziest) runs I've every had. We are in the midst of a severe and elongated cold spell. Waited to run this afternoon, thinking it might be warmer. Well, it was warmer than 17, but nothing to brag about. The weather made a fairly challenging time of it, but I dressed well and was quite comfortable. Ran my 5 intervals. Though they were a bit tough to do, I did run strong, especially the second half of the run. Felt good and can tell my fitness is still improving. This is the fastest average for any run since I began running again 17 months ago. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard to Finch field and back, clear, 29 degrees, windy, began run at 3:15 PM/: Loco Perfectos Blue: 3535 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 8:18 a mile--SPEED: MAX: 10.5 mph, AVERAGE: 7.2 mph) (INTERVALS at 30:00 -- 120 seconds at 5K pace with 120 seconds recovery times 5) |
| January 01, 2010 | 121.00 | 14.20 | N/A | FRIDAY: Happy New Year! Time for another long run. Started slowly, but eventually got into the grove and sped up to a comfortable, but good pace. Ran new territory as well, which was very enjoyable. I think I definitely like the longer distances. Ran the first half in just over 71 minutes, the second half in 59 minutes at an 8:18 pace, after a 9:59 pace the first half. It is amazing that I felt so good. Also recorded for The 20MR, episode 34, in memory of Daddy. Bike tomorrow. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard, Larkspar development, Hasty to Cambridge Woods and back, partly cloudy, 41 degrees, began run at 6:40 AM/: Nike Pegasus 25s: 2322 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:03 a mile, AVERAGE: 9:08 a mile--SPEED: MAX: 11.0 mph, AVERAGE: 6.5 mph) |
| December 28, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 136.6 pounds CHANGE: +0.2 from last weigh in |
| December 26, 2009 | 108.00 | 12.30 | N/A | SATURDAY: Slept in this morning. Maybe overtired, but up and running by 7:45. Cool, but not cold, though the wind was fairly brisk. Gloves would have felt good, but not too uncomfortable. Ran the last few minutes at a quicker pace, though actually felt good and ran the entire time at a good speed. A bit amazed at my final pace, but felt as if I was running normal pace. Maybe my fitness is increasing still? Ran in Wallace and recorded for The 20MR, episode 33. (Through Wallace/Tin City/Topsy Turvey and back, clear, 47 degrees, began run at 7:45 AM/: Loco Perfectos White: 2938 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 8:47 a mile--SPEED: MAX: 10.08 mph, AVERAGE: 6.8 mph) |
| December 25, 2009 | 45.00 | 0.00 | N/A | Stationary bike cross training. |
| December 24, 2009 | 76.00 | 8.02 | N/A | THURSDAY: This run was not as easy--or fast--as the last one, but not too bad. Slept in, actually didn't sleep that well last night, but up and on the road around daybreak. Started slowly and got a bit faster as I warmed up. Ran the tempo run for the week as well. Black ice is still a bit of a problem--even at this point, so I had to take my time in certain spots. Hope to run 12 this Saturday, riding the bike tomorrow. The marathon training is on. I have the details in my calendar leading up to the event.(Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard to Finch filed and back, clear, 30 degrees, began run at 6:40 AM/: New Balance 768s: 2507 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:49 a mile, AVERAGE: 9:31 a mile--SPEED: MAX: 11.3 mph, AVERAGE: 6.2 mph) (TEMPO RUN 30:00 -- 40:00 s at 5K pace - 10 minutes long) |
| December 22, 2009 | 75.00 | 8.28 | N/A | TUESDAY: Today was a cold one, along with some black ice (I made it okay and never even slipped) to contend with. Ran well, however and ran the last section quite a bit faster than the previous part of the run. Not really a tempo, but upbeat, none-the-less, and I felt very good; I was amazed. Still looking forward to the light coming earlier, but days like this really test my resolve to do what is necessary to properly prepare for the marathon. So far...so good. Also, re-recorded for episode 32 of The 20MR because the audio was full of noise because of the way I wore the mic. Overall, this was a good one and I can tell my base for the buildup is adequate. Only up from here...hopefully. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, clear, 27 degrees, began run at 5:40 AM/: Nike Air Pegasus 25s: 2192 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 9:06 a mile--SPEED: MAX: 11.6 mph, AVERAGE: 6.5 mph) |
| December 21, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 136.4 pounds CHANGE: +1.0 from last weigh in |
| December 19, 2009 | 91.00 | 10.10 | N/A | SATURDAY: After snow last night, this run proved to be a tricky one. However, the temps. got up to 37 and the snow melted somewhat from the road. There were clear areas, but also quite a bit of slush. It made for a challenging--yet very enjoyable--experience. Ended up with wet feet from hitting wet areas and actually had to run through drifts where the road was plowed up to my knees. But I took to the dry areas (or at least non-slush/ice) as much as possible. While I probably ran faster (minus the slush/snow), it slowed me down at times. But I felt quite good and finished strongly. Honey Stinger Gold at 49 minutes. Also recorded for episode 32 of The 20 Minute Runner. A very memorable and enjoyable run. Marathon training is on track. Fastest Maximum pace/speed since I've been recording them. Not sure where that came from... (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home Furnishings and back, cloudy, 37 degrees, began run at 2:45 PM/: Loco Perfectos Blue: 3463 minutes/Scale of 1 to 10?: 8 PACE: BEST: 5:01, AVERAGE: 9:03 a mile--SPEED: MAX: 19.7 mph, AVERAGE: 6.6 mph) |
| December 18, 2009 | 45.00 | 0.00 | N/A | Stationary bike cross training. |
| December 17, 2009 | 73.00 | 7.93 | N/A | THURSDAY: Sort of hard to get up and going today, but managed it anyway. Felt good from the beginning and especially the latter part of the run. The weather was cold, but I dressed appropriately. Am now officially into marathon training for the NC Marathon (March 20th). I plan to run intervals one week with a tempo run the next, building up until 3 weeks before the race, then tapering significantly up until the week of the race. Each week also includes a 45 minute cross-training session (stationary bike for me) and a long run, working up to 22 miles 3 weeks before the race. This was, however, a good one. Not light until close to 7:30. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, clear, 28 degrees, began run at 5:45 AM/: Loco Perfectos White: 2830 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:10 a mile, AVERAGE: 9:20 a mile--SPEED: MAX: 9.2 mph, AVERAGE: 6.4 mph) (INTERVALS at 38:00 -- 120 seconds at 5K pace with 120 seconds recovery times 4) |
| December 13, 2009 | 60.00 | 6.81 | N/A | SUNDAY: After one other workout this week, I was really looking forward to this one and was not disappointed. After a lot of rain earlier, the weather finally broke and I was able to squeeze in a one-hour run. The weather was perfect, even wore my longsleeve wicking top. Felt good from the beginning and ran strong the entire way. Decided to pick it up for the tempo run of 5 minutes at 40 minute mark and felt good, though not overly so. Still finished strong and charged the hills, finishing strong and steady. I am now officially in the beginning stages of marathon training (NC Marathon on 3/20/10 in High Point). (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, almost to Washboard and back, overcast, 40 degrees, began run at 3:35 PM/: New Balance 768s: 2431 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 8:54 a mile--SPEED: MAX: 9.7 mph, AVERAGE: 6.7 mph) |
| December 11, 2009 | 73.00 | 7.77 | N/A | FRIDAY: After missing several days of running (mother-in-law in hospital, plus weather issues), it felt so good to get back into it today. Today was just about getting in the time and enjoying the experience. I felt good, but could clearly tell that the days missing have affected me. However, the run was not bad and I felt stronger than I would have thought. Today was very cold and breezy, but the challenge to get out and run is a good one and will continue as I am now officially in the marathon training period, the race being 3/20. Charged the hills at the end and finished strong. Also recorded for episode 31 of The 20MR. Good run, hope to build again on it. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, overcast, 27 degrees, began run at 6:35 AM/: Nike Air Pegasus 25s: 2117 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 7:03 a mile, AVERAGE: 9:25 a mile--SPEED: MAX: 8.0 mph, AVERAGE: 6.3 mph) |
| November 28, 2009 | 108.50 | 12.30 | N/A | SATURDAY: Decided to begin running longer again today as I will begin training for the marathon in just over a week. This has to rank among one of the most difficult long runs on record. While the idea passed my mind to stop, I never seriously considered it. That being the case, I plodded on, but never really got to the point that I felt like I had broken over the edge, as it were. I did run a bit faster the second half and actually ran a good pace throughout, but it was not easy. The weather was perfect, however. Finished strong, but still felt like I was struggling. Crossed paths with my neighbor behind me several times as I ran as well. (Through Carrington Townhouses, through the Larkspar development, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, 42 degrees, began run at 10:00 AM/: Loco Perfectos Blue: 3372 minutes/Scale of 1 to 10?: 7/Negative split:? (BATTERY DIED IN MY GPS UNIT) Yes--PACE: BEST: ---, AVERAGE: 8:49 a mile--SPEED: MAX: --- mph, AVERAGE: --- mph) |
| November 28, 2009 | 93.50 | 8.00 | N/A | THURSDAY: Thanksgiving! After supper at Sammy and Sandra's last night, I got up and ran early today. Went throughout Wallace, not Teachey this time. Felt good and recorded for Episode 30 of The 20MR. A good run, though I felt a bit sluggish because of the food I've eaten yesterday. I will have to cut back down after the week is over. Actually recorded the information to follow after it was erased for Saturday's run, so again (for a different reason), I do not have the details, other than distance and time. (Through Wallace from Mama and Ronald's, overcast, 49 degrees, began run at 6:30 AM/: Loco Perfectos White: 2757 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: --- a mile, AVERAGE: 9:11 a mile--SPEED: MAX: --- mph, AVERAGE: --- mph) |
| November 24, 2009 | 73.00 | 8.24 | N/A | TUESDAY: Looked forward to this run. Though a little stiff to start, soon felt better and ran well. Included a fast 5 minutes at around the 1:00 mark, followed by about 4 minutes at a good clip on the end, including charging the hills. The road was fairly wet, but no rain this morning, only a bit of fog. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, overcast, 49 degrees, began run at 5:50 AM/: New Balance 768s: 2371 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 8:53 a mile--SPEED: MAX: 8.1 mph, AVERAGE: 6.7 mph) |
| November 21, 2009 | 93.00 | 10.00 | N/A | SATURDAY: Looking forward to getting back into it today. Up around 5:45 and soon on the road. Felt good from the beginning, recorded for The 20MR, Episode 29. Ran the second half stronger than the first, finishing strong on the hills. The weather was the coolest yet for this season. A good run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field to Lexington Home Furnishings and back, clear, 42 degrees, began run at 6:00 AM/: Nike Pegasus 25s: 2044 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 3:58, AVERAGE: 9:11 a mile--SPEED: MAX: 12.9 mph, AVERAGE: 6.5 mph) |
| November 16, 2009 | 73.00 | 8.03 | N/A | MONDAY: Man, I really wanted to sleep today! But, knowing that an early dentist appointment meant no run tomorrow, I managed to get up and going. Fortunately, it ended up being a very good run. After a few slower minutes, soon picked up the pace and by the second half, actually felt quite well. Thought about running a short (4 minute) tempo run, but instead simply ran a fairly strong pace. I hope to do a tempo run on Wednesday, just to get my body used again to the faster running. Hope to do one a week. Finished strong and could have gone faster, but held back, still picked it up. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, clear, 44 degrees, began run at 5:45 AM/: Loco Perfectos Blue: 3264 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:56 a mile, AVERAGE: 9:02 a mile--SPEED: MAX: 9.5 mph, AVERAGE: 6.6 mph) |
| November 16, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 135.4 pounds CHANGE: +.8 from last weigh in |
| November 14, 2009 | 93.00 | 10.00 | N/A | SATURDAY: Recorded this later, so not a lot I can remember, except that I picked it up the second half and felt quite good. Recorded for The 20MR, episode 28 along the way as well. Good run. Plan to keep it at 10 miles or so, increasing the weekly long run beginning with the first or second week of December as I begin training in earnest for the marathon (March 20th). Hope to sign up before too many more weeks. A quality run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field to Lexington Home Furnishings and back, clear, 54 degrees, began run at 6:00 AM/: Loco Perfectos White: 2664 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:26, AVERAGE: 9:14 a mile--SPEED: MAX: 9.6 mph, AVERAGE: 6.4 mph) |
| November 08, 2009 | 92.00 | 10.00 | N/A | SUNDAY: Up early for this, the long run. the weather was very nice; has been the entire week. Felt pretty good from the beginning and never faltered. did pick up the pace on this run for the second half and actually finished feeling that I could have gone further. went just enough for 10 miles; may go a bit further the next long long. (Holden Beach, NC, sunny, clear, 44 degrees, began run at 6:25 AM/: New Balance 768s: 2298 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:51 a mile, AVERAGE: 9:13 a mile--SPEED: MAX: 7.6 mph, AVERAGE: 6.5 mph) |
| November 05, 2009 | 73.00 | 7.65 | N/A | THURSDAY: A good run at Holden Beach, NC. Ran the last 2 to 3 minutes on the beach itself; recorded for The 20MR, episode 27. Felt good, but not overly fast. Ran a steady pace and worked to maintain my rhythm. Lots of seagulls and other ocean birds around. No real wind, but absolutely perfect conditions for running. Saw one other woman running and spoke. Hope to run long before the week is out, Lord willing. (Holden Beach, NC, clear, 54 degrees, began run at 6:45 AM/: New Balance 768s: 2206 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 8:19 a mile, AVERAGE: 9:31 a mile--SPEED: MAX: 7.5 mph, AVERAGE: 6.2 mph) |
| November 02, 2009 | 73.00 | 8.25 | N/A | MONDAY: Up a bit earlier than usual, and it felt good. Also, part of the run is now in daylight, which is nice. Began strong and finished even stronger, with no problems. Safe to say that the effects of the half are now completely gone. Listened to Matt Howard talk about his marathon experience. While he finished, he did not have an easy time of it. Reminds me of the seriousness of what I will be facing as I begin training in the next few weeks. The weather was perfect today and I really felt pretty good. Hope to go 72 and then 1:45 this week, if I can fit it in. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station, down Washboard and back, cloudy, 45 degrees, began run at 5:30 AM/: Loco Perfectos White: 2571 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:24 a mile, AVERAGE: 8:49 a mile--SPEED: MAX: 9.6 mph, AVERAGE: 6.8 mph) |
| October 31, 2009 | 94.00 | 10.00 | N/A | SATURDAY: Slept in a bit, then up and on the road. After a time of warming up, gradually began feeling pretty good and seem to be more or less recovered from the half. This week's runs, though only two, have been much better than last week with today the best of the two. At the end, I actually sped up and ran fairly quickly for a few minutes, just to get a feel again for how it is to run faster. I plan to still alternate the intervals (no more than 3 at 120 seconds) and tempo run (no more than 8 minutes) each week, if possible and practice finishing strongly at the end of each long run especially. Hard to believe that the marathon training begins in about 5 weeks, but Lord willing, I will be ready to tackle it. Had to remove my glasses and put them under my shirt, though still around my neck, because of the rain messing up my lenses. No problem, however, running again without them. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field to Lexington Home Furnishings and back, dark, overcast, drizzly, 60 degrees, began run at 6:40 AM/: Nike Pegasus 25s: 1951 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 9:14 a mile--SPEED: MAX: 9.4 mph, AVERAGE: 6.4 mph) |
| October 29, 2009 | 60.00 | 6.30 | N/A | THURSDAY: After a very hectic week, it seemed good to finally get back on the road. Desperately wanted to run today, so got up early. JW had an eye follow-up at 7:15, so I got up at 5:10 and was running by around 5:30. Felt good from the start and finished strong as well. Had a small dog to charge me after he jerked the leash out of his owner's hand. No problem, however. It simply felt good to finally be back on the road. Also, for the first time, I felt strong while running since the half. I am more or less recovered, evidently. Hope to run for 1:45 on Saturday; we shall see. Recorded for T20MR, episode 26 as well. (Through Carrington Townhouses, down Hasty School Road to shopping center, to Marathon station and back, dark, clear, 50 degrees, began run at 5:30 AM/: Loco Perfectos Blue: 3193 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:49 a mile, AVERAGE: 9:33 a mile--SPEED: MAX: 8.7 mph, AVERAGE: 6.2 mph) |
| October 26, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 134.6 pounds CHANGE: -3.6 from last week |
| October 24, 2009 | 93.00 | 9.14 | N/A | SATURDAY: Been a busy week...but no excuses. However, the fact that I ran twice and covered just over 13 miles is probably not a bad thing, all things considered. I could tell today BIG TIME that I ran the 1/2 just one week ago. The increase in temps and humidity also made it quite difficult to manage, but I did get through it, recording some more for episdode 25 of T20MR in the process. Ran steady and did manage to surge just a bit at the end, but overall simply wanted to get in the time on my feet and get a longer run under my belt. Hopefully next week, things will start to turn around; they should. Hope to pretty much be back at 70 minutes or so by my second run and then 1:45 for the long run next week. We shall see. This one was hard fought--and well earned. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field to Lexington Home Furnishings and back, dark, overcast, drizzly, 70 degrees, began run at 5:50 AM/: New Balance 768s: 2133 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 8:00 a mile, AVERAGE: 10:11 a mile--SPEED: MAX: 10.0 mph, AVERAGE: 5.8 mph) |
| October 20, 2009 | 41.50 | 4.08 | N/A | TUESDAY: Much cooler today. Slept in a bit, knowing that I was not going to go but so far. Making it a short day since I am still recovering from the race. This run was simply a "get out there and do it" type of run. Felt good, though a bit fatigued the last mile or so, but nothing overwhelming. Simply could tell that I raced the 1/2 on Saturday. Ran fairly steady and easy. The neighborhood cat, "CJ" actually ran with me this morning! It was so funny. Eventually, I had to run her back home. Also, recorded a bit for episode 25 of T20MR, record more later this week. Good recovery run; plan to run 60 minutes Thursday, if possible. Gradually working back to the 70+ minutes twice a week and the long run of 1:30, 1:45 and 2:00, then scale back. May include a few intervals or tempo once a week as well, just to keep things fresh. Begin marathon training first week of December. (Through Carrington Townhouses and back, dark, clear, 36 degrees, began run at 6:15 AM/: Loco Perfectos White: 2498 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 4:40 a mile, AVERAGE: 10:09 a mile--SPEED: MAX: 12.7 mph, AVERAGE: 5.9 mph) |
| October 19, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 138.2 pounds CHANGE: +2.5 from last week |
| October 17, 2009 | 102.50 | 13.10 | N/A | SATURDAY: Cannonball 1/2 Marathon, Greensboro, NC. Started at 8:00. This was my first 1/2 ever. Based on previous races, the models said that I should be able to run 1:45 in ideal conditions. Evidently, the conditions were favorable. From the beginning, I felt quite well and hit the first mile in 8:15. By 8 miles, I was running at over 2 minutes below my target goal of 8 minutes per mile: 62 minutes flat, or close to it. The course wound through beautiful neighborhoods and a tree lined paves trail, over Lake Brandt and back. Simply beautiful...and hilly. However, I had found my rythem and simply trusted my training. The long runs of 15 and 17 miles, plus the speed work, really paid off. Never tired, ran strong, took beans before and at 45:00 and about 85:00. Passed people the second half, even on the long hill after mile 11. Simply could not believe how good I felt. Attribute it to the training...and the rest this week. Tapering is critical; I'm a believer. Sprinted to the end and actually was cruising at a fairly fast speed the last mile or so. Finished 6th out of 26 (46-50 age group) and 97th out of 393 in the entire race. A great race for my first half marathon and I am elated. Very strong showing. (Country Park, Greensboro, out and back in Greensboro, cloudy, 48 degrees, began race at 8:10 AM/: Nike Air Pegasus 25s: 1858 minutes/Scale of 1 to 10?: 10/Negative split:? Yes--PACE: AVERAGE: 7:51 a mile) |
| October 14, 2009 | 32.60 | 3.67 | N/A | WEDNESDAY: Up early, even though I did not need the extra time, as such. But having to not rush to get ready for the day was a bonus. Knew that I wanted to run a good clip, but not push it too much. So, after a short warm-up, I picked it up and ran very comfortably, turning around at Hasty School Road and returning. Again, this run felt so short (and is, after running 70 minutes or more on every run, basically). Very light drizzle to begin, but soon dissipated and had a good run. Once again, could have gone much further, but am tapering for the 1/2 this Saturday. This is my last run before the race and I must admit, I feel ready. Not sure how it will go, but I have done the best I possibly can to prepare. A little tightness in my right calf after I finished, but no pain. Good way to end the training cycle for the 1/2. (Out to Hasty School Road and back, dark, cloudy, 55 degrees, began run at 5:45 AM/: New Balance 768s: 2040 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:10 a mile, AVERAGE: 8:53 a mile--SPEED: MAX: 11.6 mph, AVERAGE: 6.7 mph) |
| October 12, 2009 | 40.50 | 4.55 | N/A | MONDAY: Felt really good today. While I felt like I could have gone further, I kept it short because that is what the taper calls for. Ran an 11 minute tempo run at the 21 minute mark and felt quite strong. The details are below. Plan to run short on Wednesday, maybe as short as 30 minutes at a decent clip (not real tempo). I want to make sure I am well rested for the race on Saturday. I have done the work, now I need to pull the brake and be rested for the race. The entire experience of having a real training plan to follow has been amazing and a learning experience. Hope to run around 1:45 if all goes well Saturday, but really do not know. To finish strong will be good within itself. (Through Carrington Townhouses, part of Larkspar development and back, dark, cloudy, 55 degrees, began run at 5:45 AM/: Loco Perfectos Blue: 3133 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:31 a mile, AVERAGE: 8:54 a mile--SPEED: MAX: 9.6 mph, AVERAGE: 6.7 mph) (11 MINUTE TEMPO STATS: AVERAGE SPEED: 7.7, MAX SPEED: 9.6, AVERAGE PACE 7:46, BEST PACE: 6:36, DISTANCE 1.414 miles) |
| October 12, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 135.7 pounds CHANGE: -1.1 from last week |
| October 10, 2009 | 93.50 | 10.00 | N/A | SATURDAY: This is my last long run before the 1/2 next Saturday and we are beginning the taper. Felt sluggish from the beginning, maybe because of the hours spent at the Dixie Classic Fair yesterday, the smoked sausage dog with chili and onions (and fries) that I ate, the high humidity (88%) combined with the relative warmth (72), or a combination of one--or more--or each. By the turn around point, really was struggling, but took a Honey Stinger Strawberry at around 48 minutes and eventually felt some better, but never really felt great. I honestly believe the reasons are related to those above; maybe it's a good omen to have a difficult long run before a race...Anyway, finished fairly strong and was overall happy with a very difficult run, but my effort was good. Gut-check run. I have prepared adequately for the 1/2, hopefully the temp and humidity will cooporate. We shall see. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field to Lexington Home Furnishings and back, dark, then overcast, 72 degrees, began run at 6:15 AM/: Loco Perfectos White: 2457 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: -- a mile, AVERAGE: 9:21 a mile--SPEED: MAX: -- mph, AVERAGE: -- mph) |
| October 08, 2009 | 72.60 | 8.05 | N/A | THURSDAY: Today was my last interval run before the 1/2. Felt much cooler than it has been during other runs; I wore gloves and long sleeves together for the first time this season. Deliberately started out slowly for the warm-up, hitting 2.5 miles at exactly 25:00 (10 minute pace), then ran 10 sets of 120 seconds 5K pace/120 seconds recovery. Very challenging, yet not overwhelming. Actually, I felt great and could have gone a couple more easily. But that is how intervals should feel. Most of the last one was actually on the long hill on the street behind us, and I charged it and felt very strong. Encouraging. I feel like I am ready for the half and expect a strong effort, unless something happens. Have had some discomfort in my right calf, but during the run today, I never noticed it. Stretched a lot afterward. (Through Carrington Townhouses, all of Larkspar development and back, dark, clear, 50 degrees, began run at 5:50 AM/: Nike Air Pegasus 25s: 1756 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:43 a mile, AVERAGE: 9:01 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.6 mph) |
| October 06, 2009 | 75.50 | 8.02 | N/A | TUESDAY: After a couple of days off, I was looking forward to this run. Began at what felt like a decent pace and gradually picked it up, but slowed down the last 1/3 of the run. I have a pain in my right calf, something I have not experienced before. The pain is probably related to the hard effort on Saturday. While my breathing felt fine, I slowed down so as to not aggravate the pain...and it seemed to work. It feels almost like a pulled muscle, but hopefully is nothing that a day of non-running can't help. Running 17 miles at sub 8:00 pace was probably too fast, though I felt very good doing so. Maybe my training pace is actually faster than I originally thought. Time will tell that. So, rest tomorrow, and then my final interval workout on Thursday...hopefully. It depends on the calf. We shall see. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, on to Washboard and back, dark, overcast, very light drizzle the last 20 minutes or so, 61 degrees, began run at 5:40 AM/: Loco Perfectos Blue: 3093 minutes/Scale of 1 to 10?: 7/Negative split:? No--PACE: BEST: 5:51 a mile, AVERAGE: 9:24 a mile--SPEED: MAX: 14.1 mph, AVERAGE: 6.3 mph) |
| October 05, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 136.8 pounds CHANGE: +4.0 from last week |
| October 03, 2009 | 152.50 | 17.10 | N/A | SATURDAY: Today was the longest run since 18 miles over 30 years ago and a new record for me in my new era of running. Felt good almost from the beginning and really felt good during the run. While I certainly could tell I had gone so far, it never really bothered me a lot. Took Extreme Beans before and at 51 minutes and 95 minutes, followed by a Honey Stinger at 140 minutes. The beans did the trick. Also got water 3 different times. Actually began to feel better as I went further and finished fairly strong, running hard the last 30 seconds or so. I feel very confident that I am ready to run a strong 1/2 in two weeks. Have one more 90 minute run before the race, one interval session and one tempo run (plus the normal 70 minute runs, of course. Very encouraging and reminds me that our bodies can do much more than we may think: with time...and discipline. Recorded for episode 22 of The 20 Minute Runner. (Through Carrington Townhouses, down Hasty School Road, Larkspar residential area, to shopping center, behind Marathon station--double loop--and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home Furnishings and back, clear, 60 degrees, began run at 5:50 AM/: New Balance 768s: 2008 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:15 a mile, AVERAGE: 8:54 a mile--SPEED: MAX: 11.6 mph, AVERAGE: 6.7 mph) |
| October 01, 2009 | 74.70 | 8.04 | N/A | THURSDAY: After missing a few days, felt very good to be at it again. I could tell initially that I had not run lately, but gradually felt quite a bit better. Ran intervals after about 20 minutes of warming up. Ran 9 X 1:20 with 1:20 rests between and then finished the run, actually strong. Felt very good running the intervals. Was to run them last week and tempo today, but decided the intervals were more important at this point. May run 10 X 1:20 next week and then a short tempo run the week of the half which is quickly approaching. Actually wore my glasses during the run, a first, but they really helped, especially with seeing my watch. Used the countdown timer for the intervals and it worked great! The signal kept me on track. Long, long run Saturday (2:30), should be about 16 miles or so, maybe a bit more. Feeling good about the 1/2; my training has gone well. Long sleeves and gloves for the first time today as well. (Through Carrington Townhouses, all of Larkspar development and back, dark, clear, 50 degrees, began run at 5:40 AM/: Nike Air Pegasus 25s: 1684 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:36 a mile, AVERAGE: 9:16 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.4 mph, Averaged 8:38 for the intervals (including the rest portions, so much faster than that actually) |
| September 27, 2009 | 121.50 | 12.50 | N/A | SUNDAY: After a few days off (due to busyness of life), it really felt good to get back at it once again. Felt good from the beginning. It is dark, however, for much of the time at this point. I know that will improve in the days ahead as time eventually goes off of daylight savings. Anyway, felt good and finished strong. No issues, but could tell a bit that I have not run as much this week. My watch did not work correctly, so I am guessing at the distance, but feel confident I at least went that far and perhaps further. A good long run. Could have gone further--if necessary. Hope to run 2 hours and 30 minutes this coming weekend on the way to the half. Recorded for episode 21 of T20MR. (Through Carrington Townhouses, down Hasty School Road, Larkspar residential area, to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home Furnishings and back, partly cloudy, 62 degrees, began run at 5:50 AM/: Loco Perfectos White: 2363 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 0:00 a mile, AVERAGE: 0:00 a mile--SPEED: MAX: 00.0 mph, AVERAGE: 0.0 mph) |
| September 27, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 132.8 pounds CHANGE: -4.0 from last week |
| September 21, 2009 | 73.00 | 8.11 | N/A | MONDAY: After a day of rest from the race effort, I actually felt pretty good this morning. As usual, I started slowly, but eventually built up, running the second half significantly faster than the first, especially the last 20 minutes or so. While I did not run tempo pace--need to rest from the race!--I did run strong, but only because that was where I felt comfortable. Finished strong and could have gone further. Am to run either a tempo, or intervals next; I believe it's intervals. Then run long this weekend as well. A good run today. My fitness has improved yet more with the distance and speedwork. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, dark, then overcast, 63 degrees, began run at 5:40 AM/: New Balance 768s: 1856 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:03 a mile, AVERAGE: 8:58 a mile--SPEED: MAX: 11.1 mph, AVERAGE: 6.6 mph) |
| September 21, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 136.8 pounds CHANGE: +2.0 from last week |
| September 19, 2009 | 22.25 | 3.10 | N/A | SATURDAY: Today was the Warren Rives 5K in downtown High Point. From the beginning, I felt good and could tell that the interval training and tempo runs are helping, even though I was not gearing for this race, and have only run 5 weeks of them. Regardless, they clearly helped. Ran 22:17 and PRd by about 40 seconds and felt great. Passed someone on the last few yards after running at his shoulder for a few seconds. Began to sprint and he could not stay with me...it felt great. Covered the last half of the race at just under 7:00 pace, which is very fast for me. I am beginning to realize that I can go even faster with specified training. Austin came by and we ate together afterward. I also recorded for T20MR, episode 20. A very good day and I am thrilled with my effort. Came in 5th (of 19) in my age group and 42nd (of 312 finishers) for the entire race. (mostly cloudy, 63 degrees, began race at 8:30 AM/: Nike Pegasus 25s: 1610/Scale of 1 to 10?: 10/Negative split:? Yes--PACE: BEST: 7:11 a mile) |
| September 17, 2009 | 47.00 | 4.84 | N/A | THURSDAY: Just wanted to loosen up the legs and take an easy, short run, so that is what I did. Felt a little stiff to begin, but eventually got it going. Ran even pace, but surged for about 45 seconds near the end and charged the hills. While I could have pushed harder, I did not because I do not want to overdo it for Saturday's race. At this point, I would like to break 23:00, but I really do not know how I will do. I should be fairly rested, but again, we shall see. A good--though easy--run. (Through Carrington Townhouses, down Hasty School Road, almost to shopping center and back, cloudy, 63 degrees, began run at 5:50 AM/: Loco Perfectos Blue: 3018/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:43 a mile, AVERAGE: 9:38 a mile--SPEED: MAX: 8.9 mph, AVERAGE: 6.2 mph) |
| September 15, 2009 | 71.50 | 7.88 | N/A | TUESDAY: Rough night last night; Cindy was in the hospital for two days relative to issues of toxicity with a medication. A close call, but levels are now normal and she came home yesterday. While we were up a lot, I got up anyway to run and had a good one. Another tempo run. Plan to run light Thursday and then the 5K is on Saturday. Not sure how I will do, but would hope to break 23:00 again. But...don't know. We shall see. This was a very good run and I felt strong, but did not press it: except for the tempo portion (16 minutes at 10K pace). (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 63 degrees, began run at 5:50 AM/: Nike Pegasus 25s: 1588/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 9:04 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.6 mph) |
| September 14, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 134.8 pounds CHANGE: +3.4 from last week |
| September 12, 2009 | 122.00 | 13.00 | N/A | SATURDAY: Much cooler this morning; Fall is in the air. Began slowly and worked up to cruising speed. Began to drag a bit midways, but then felt better after 90 minutes. Gel at 48 and 1:33 minutes, caffeine at the second one. Seems like it is getting lighter a bit earlier than it was, but the evenings definitely get darker earlier. Water twice, ran steady and strong, but not as strong as last week, as the pace tells. But all in all, a good run. One of those earned that was not as easy as some others. Recorded for episode 19 of T20MR. (Through Carrington Townhouses, down Hasty School Road, Larkspar residential area, to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 63 degrees, began run at 5:50 AM/: Loco Perfectos White: 22242 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 9:23 a mile--SPEED: MAX: 14.9 mph, AVERAGE: 6.3 mph) |
| September 11, 2009 | 0.00 | 0.00 | N/A | For minutes: STOP USING SHOES AT 3250 MINUTES (ABOUT 350 MILES) For miles: STOP USING SHOES AT 350 MILES. |
| September 09, 2009 | 72.00 | 7.83 | N/A | WEDNESDAY: After a very long run Sunday run, this one really went quite well. I continue to be amazed at how well our bodies can adapt to change when we make them bit by bit. To imagine that I could have run 15 miles at 9 minute pace and then follow-up with a speedwork session like this one is amazing. Ran 30 minutes at a relatively easy pace, then followed with: 120 seconds at 5K pace, then 120 seconds of recovery. I did 8 sets, for a total of 32 minutes for this section of the workout. I will run tempo next week and then return to intervals the following and visa versa until the 1/2. I think the "best pace" (6:24) really reflects the effort during the intervals. I also think I should run well for the 5K next Saturday as well. I will have run 3 tempos and this interval session by then. If the weather remains cool, I could run as fast as I have yet--over the last 13 months. Ran strong and steady and finished without faltering. Good workout. My fitness continues to improve. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 63 degrees, began run at 5:40 AM/: New Balance 768s: 1783 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:24 a mile, AVERAGE: 9:16 a mile--SPEED: MAX: 8.7 mph, AVERAGE: 6.4 mph) |
| September 07, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 131.4 pounds CHANGE: -3.9 from last week |
| September 06, 2009 | 135.00 | 15.00 | N/A | SUNDAY: Looked forward to running, though I sort of wondered what to expect with the distance. While I wanted to go 2 hours and 15 minutes, I really didn't know how I would do. Took water several times and also a cafiene gel before I left, then one without about 48 minutes into it, and finished with the cafiene Jelly Belly beans at about 1:35. The beans clearly gave me a lift and while I didn't overdo it the last bit, from about 1:50 until the end, I felt very good. Actually ran strong through to the end. If I can finish that strong at the half, I will be very pleased. Probably off until Wednesday, giving myself plenty of time to recover. A very good run, and the second furtherest I have ever run. Dark by the end. Recorded for T20MR, episode 18. (Through Carrington Townhouses, down Hasty School Road, Larkspar residential area, to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home Furnishings and back, partly cloudy, 82-76 degrees, began run at 6:00 PM/: Loco Perfectos Blue: 2971 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:26 a mile, AVERAGE: 9:01 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.6 mph) |
| September 03, 2009 | 73.00 | 7.98 | N/A | THURSDAY: Looked forward to this run and was not disappointed. Perhaps it was the cooler air; I'm not sure. Anyway, I began slowly, but soon picked up steam. My 1/2 training calls for tempo runs one week, then 400 repeats the next. Today was for a 15 minute run at 10K speed. While I do not know from the watch how fast I went, I do know from the way I felt. I was pushing it, but concentrated on running strong and relaxed and actually felt very good. If this type of run is any indication of how I may feel on the day of the 1/2, then I should be fine. A good, quality workout. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 59 degrees, began run at 5:40 AM/: Nike Pegasus 25s: 1517 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:03 a mile, AVERAGE: 9:06 a mile--SPEED: MAX: 9.4 mph, AVERAGE: 6.5 mph) |
| September 01, 2009 | 72.50 | 7.62 | N/A | TUESDAY: The fall-like weather was absolutely great this morning! I was up early and soon on my way. Dark for much of the runs now, but that's okay. Started slowly and built up gradually, eventually running a decent pace comfortably. Still have a bit of a twinge in my right hamstring, but not as bad as the day after the last long run. Rest tomorrow. A great run overall; I can't wait for Fall. Used this as a recovery run and took my time. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 62 degrees, began run at 5:40 AM/: Loco Perfectos White: 2120 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:33 a mile, AVERAGE: 9:31 a mile--SPEED: MAX: 8.1 mph, AVERAGE: 6.2 mph) |
| August 31, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 135.3 pounds CHANGE: +1.3 from last week |
| August 29, 2009 | 121.00 | 13.10 | N/A | SATURDAY: Today was back to the long run. I am building each week--with appropriate shorter runs as I head towards the half. This run was a good one, but really pushed my limits towards the end. Ran a 20 minute tempo run from 1:12-1:33. Hope to run a 21 minute tempo run, plus the speedwork each week, beginning with this coming week. May move the tempo run up to 30 minutes by the time we near the race. Felt good, but again, took me a bit to get over the tempo run session. I know its because of the newness of it and the fact that I haven't been doing any type of real speed work. Plus it has been warm and quite humid today. Probably rest tomorrow and Monday, running 70+ minutes Tuesday--I hope. (Through Carrington Townhouses, down Hasty School Road to Larkspar and through the entire development, then to the shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 72 degrees, began run at 6:00 AM/: New Balance 768s: 1711 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:10 a mile, AVERAGE: 9:11 a mile--SPEED: MAX: 9.0 mph, AVERAGE: 6.5 mph) |
| August 24, 2009 | 72.50 | 7.80 | N/A | MONDAY: After only 36 hours after the race, I wondered how I might feel, but was pleasantly surprised. Though I did not feel sluggish as such, I did not quite have the pop I should have; that is understandable. Ran consistently and picked up a second wind at about 45 minutes or so. Ran strong, but not overly so, to the end and actually ran quite strong the last couple of minutes. No pain or discomfort, but feel good to rest 48 hours and run again on Wednesday. Good effort and good run. Can tell that my fitness has improved quite a bit over the last several months. Plan to run some speedwork later this week (I am officially in week 3 of the 1/2 training). The race counted as week one's speedwork session, last week I did not do any, still recovering from the layoff and looking towards the race. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 69 degrees, began run at 5:40 AM/: Loco Perfectos Blue: 2836 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 9:15 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.4 mph) |
| August 24, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 134.0 pounds CHANGE: +2.7 from last week |
| August 22, 2009 | 47.75 | 6.20 | N/A | SATURDAY: The YWCA Rock 10K was held at 6:00 PM tonight in downtown High Point. There was also a 5K. After a stormy day, it was fairly nice at the race start, but became quite warm as the sun came out, but under the trees most of the time. Only water stops were at about 1.5 miles and about 5.5 miles. Got quite warm along the course and almost thought about stopping, but toughed it out. Really should have had more water stops. Also, there were no splits or mile markers, so I do not know what mine were. But this was a good race; I enjoy the 10K distance. It is short enough to run fairly often, but long enough to really employ some strategy. At 40 minutes, sort of got a second wind and knew I would finish fairly strongly, which I did. Only passed once (but within the last mile :( That's okay. I still ran a good strong race and a PR (47:49) by about 1:20, and on a very hilly course, hot day, and not much water. I know I can go quite a bit lower eventually. Finished 7th over all, but 5th in my age group (40-49)! Never finished that strongly, yet did not place. But that's okay. A very good effort and the results were good as well. Finished with a sprint for the last 20 seconds or so. (Nike Pegasus 25s: 1445 minutes, low 80s for temps). |
| August 21, 2009 | 30.50 | 3.02 | N/A | FRIDAY: Wanted to get in a short, slow run before the race tomorrow evening, just to give my legs a chance to get into it again. Felt good, but the run was so short it didn't tax me any. Ran slow...relaxed...and simply enjoyed the experience. Not sure how I will do tomorrow night, but the heat and humidity may be a factor. We shall see. (Through neighborhoods near the house, not quite to Hasty School Road and back, clear, 74 degrees, humid, began run at 6:30 AM/: Loco Perfectos White: 2048 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 8:21 a mile, AVERAGE: 10:03 a mile--SPEED: MAX: 7.4 mph, AVERAGE: 5.9 mph) |
| August 19, 2009 | 72.50 | 7.67 | N/A | WEDNESDAY: I really wanted to sleep, but got up and out the door anyway. Glad I did, though it was not the easiest run--yet again. However, I can tell that this one was a bit better than the last, just felt tired, with no "pop" to my step. I did cover the second half much faster than the first and had moments when I felt better. Just have not gotten to where I hope to eventually return...but it will come. Left hamstring bothered me a bit, but not hindering. Heat and humidity probably played a factor as well. Hard earned workout. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, humid, 74 degrees, began run at 5:45 AM/: Loco Perfectos Blue: 2764 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 6:36 a mile, AVERAGE: 9:27 a mile--SPEED: MAX: 9.9 mph, AVERAGE: 6.3 mph) |
| August 17, 2009 | 90.00 | 9.44 | N/A | MONDAY: Actually up at 5:15 for this run. After being sick for two days (102+ fever) the middle of last week, finally strong enough to go running today. Completely dark for the first 3rd or so of the run, but comfortable. While this run was necessary, it was not the easiest, but I got through it. Felt a bit tired around 1 hour, then better at 75 minutes, but never really strong after that. Finished well, but no push at all. Recorded for episode 15 of T20MR. Took Strawberry gel at 46 minutes. (Through Carrington Townhouses, Larkspar development, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, dark, then clear, 69 degrees, began run at 5:35 AM/: Nike Pegasus 25s: 1396 minutes/Scale of 1 to 10?: 6/Negative split:? Yes--PACE: BEST: 7:34 a mile, AVERAGE: 9:35 a mile--SPEED: MAX: 9.4 mph, AVERAGE: 6.2 mph) |
| August 17, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 131.3 pounds CHANGE: -2.3 from last week |
| August 10, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 133.6 pounds CHANGE: 0 from last week |
| August 09, 2009 | 91.00 | 10.20 | N/A | SUNDAY: Home to Wallace over the weekend. Got home Friday, back to T'ville late today. Felt good from the beginning and actually felt great towards the end. While the heat and humidity were factors, they did not really hinder me. Took water twice and a Strawberry Honey Stinger at 52 minutes (has 32 mg. caffeine). Could clearly tell that I got a boost and it felt good. Finished strong and really poured it on the last 2 minutes or so. Start 1/2 training in ernest this coming week. Also recorded for episode 13 of T20MR. (Wallace: down 41 towards Rockfish, then to 117 and almost to Teachey and back, clear, 73 degrees, began run at 6:25 AM/: Loco Perfectos White: 2018 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 8:55 a mile--SPEED: MAX: 9.2 mph, AVERAGE: 6.7 mph) |
| August 07, 2009 | 72.00 | 7.91 | N/A | FRIDAY: After a busy week, I struggled to get up, but soon was on the road and felt pretty good. Very cool and perfect for a run. While I did not feel as good as many runs, I did not feel too bad. During part of the run, I had a distinct uncomfortableness in my left leg, mainly on the outside of my hip leading to my knee. Slowed down and eventually, the pain was much better. Not sure what it might be, but it bears watching. Anyway, acutally felt better towards the end and ran faster, even picking it up just a bit the last 2 minutes or so. Though not easy, this run was a good workout. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, 66 degrees, began run at 5:45 AM/: New Balance 768s: 1590 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:42 a mile, AVERAGE: 9:10 a mile--SPEED: MAX: 9.3 mph, AVERAGE: 6.5 mph) |
| August 04, 2009 | 72.00 | 7.99 | N/A | TUESDAY: The weather this morning was wonderful. Not only were the temps down a bit, the humidity was low; it almost felt a bit cool when I first stepped out the door. Started slowly and gradually sped up to a nice pace. Finished strong. Also, I am adding a minute or two each week to the 70 minute runs, just trying to gradually raise the time/distance a bit as I prepare for the official 10 week 1/2 marathon training beginning next week. I hope to get up to 2.5 hours (at least once) for the long run, with one 2.25 hour run as well, then tapering towards the end. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, 66 degrees, began run at 5:45 AM/: Loco Perfectos Blue: 2692 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:56 a mile, AVERAGE: 9:03 a mile--SPEED: MAX: 9.2 mph, AVERAGE: 6.6 mph) |
| August 03, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 133.6 pounds CHANGE: -.8 from last week |
| August 02, 2009 | 51.00 | 5.44 | N/A | SUNDAY: Up fairly early, needed to get this one in to make it 3 for the week. Though a bit sluggish to begin, I gradually felt a bit better and finished stronger, though not as strong as the last one. Rain drizzled very lightly for the first half, but after that, it was simply very cloudy. Very humid and warm, especially compared to some days. Bit of discomfort in my left quad/groin, but nothing too serious I think. Did not hinder the run, as far as I know. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, very cloudy, 75 degrees, humid, began run at 6:15 AM/: Nike Pegasus 25s: 1306 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:34 a mile, AVERAGE: 9:26 a mile--SPEED: MAX: 8.7 mph, AVERAGE: 6.3 mph) |
| July 31, 2009 | 60.00 | 6.62 | N/A | FRIDAY: Difficult to get up; didn't sleep very well last night, but eventually did get to sleep. This run felt good from the beginning and actually got better the further I went. 60 minutes is really not that difficult anymore. I do enjoy, however, the week each 4 when I cut back considerably. The rest is very helpful, I think. Recorded for T20MR, episode 13 as well and finished with a sprint for the last 10 seconds or so, running strong the last 60 seconds as well. A good recovery run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back, mostly cloudy, 74 degrees, humid, began run at 6:05 AM/: Loco Perfectos White: 1927 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:24 a mile, AVERAGE: 9:10 a mile--SPEED: MAX: 10.1 mph, AVERAGE: 6.5 mph) |
| July 28, 2009 | 45.00 | 0.00 | N/A | TUESDAY: Rode stationary bike, "Ride in the Park" (level 3), 5 minute warm-up and cool-down with 35 minutes of steady, but strong riding. |
| July 27, 2009 | 51.00 | 5.59 | N/A | MONDAY: Up at 5:30 after sleeping well and soon on the road. A heavy storm last night brought clouds this morning, getting light as I progressed. Felt a bit slow today, perhaps from the hard effort Saturday and yesterday was a busy day as well. But overall, felt good and ran strong, even speeding up towards the end. Yet I held steady and did not try to go too fast. Good recovery run. This is my recovery week, about 1/2 mileage from last week is my goal. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, mostly cloudy, 70 degrees, humid, began run at 5:45 AM/: New Balance 768s: 1518 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:26 a mile, AVERAGE: 9:07 a mile--SPEED: MAX: 8.7 mph, AVERAGE: 6.5 mph) |
| July 27, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 134.4 pounds |
| July 25, 2009 | 120.00 | 13.70 | N/A | SATURDAY: A very good effort, but also very hard, at the end anyway. Ran strong and felt good. Took Gu's Expresso gels at 58 and 90 minutes with water. Definitely got a boost from them. Still trying to determine what is best for the long runs, upcoming 1/2 in October. Ran strong, second half much faster, but had to slow my pace because of the heat. A well-earned run, one that will go down in memory as one of the hardest ever. Great feeling, however, to finish with such a good pace average. Short mileage week next week (week 1 of 4-week cycle) (Through Carrington Townhouses, down Hasty School Road, Lakespar neighborhood, to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home Furnishings and back, sunny, 70s, began run at 6:15 AM/: Loco Perfectos Blue: 2620 minutes/Scale of 1 to 10?: 9 (for effort)/Negative split:? Yes--PACE: BEST: 6:30 a mile, AVERAGE: 8:47 a mile--SPEED: MAX: 9.9 mph, AVERAGE: 6.8 mph) |
| July 23, 2009 | 71.00 | 7.61 | N/A | THURSDAY: It is now totally dark when I leave home. Actually, the darkness makes it difficult to read my watch; I am not terribly satisfied with the light. Anyway, started slowly and warmed up over time, eventually getting to a "cruising speed." However, I never really ran hard or fast, as my pace reflects. Yet, all in all, a good run. Just did not feel quite as quick as some days, but that's to be expected from time to time. Also, the warm, humid air probably played a part as well. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, mostly cloudy, 71 degrees, humid, began run at 5:45 AM/: Nike Air Pegasus 25s: 1255 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:34 a mile, AVERAGE: 9:22 a mile--SPEED: MAX: 9.2 mph, AVERAGE: 6.4 mph) |
| July 20, 2009 | 71.00 | 7.86 | N/A | MONDAY: Another day that I really thought about going back to bed; could have slept longer, but did get up and was able to get in a good run. The mornings are now almost dark, but the sun comes up quickly. A few clouds, but really a beautiful day for a run. Started slowly and gradually sped up, especially after the turn around point. Really felt very good, though I tired a bit towards the end, I managed to run the hills very strongly and finished with somewhat of a flurry the last 90 seconds or so. Very encouraging run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 67 degrees, began run at 5:50 AM/: Loco Perfectos White: 1867 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 9:03 a mile--SPEED: MAX: 9.7 mph, AVERAGE: 6.6 mph) |
| July 20, 2009 | 0.00 | 0.00 | N/A | MONDAY MORNING WEEKLY WEIGH IN: 132.4 pounds |
| July 18, 2009 | 105.00 | 11.60 | N/A | SATURDAY: A great run. I started slowly and built up until I was running a good pace at the end. Ran the 2 hills and the short one once more after that at the end of the run. Surged the last couple of minutes. Gel at 45 minutes and Extreme Beans at 90. Recorded for episode 11 of T20MR. (Through Carrington Townhouses, down Hasty School Road, Lakespar neighborhood, to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 70 degrees, began run at 6:15 AM/: New Balance 768s: 1467 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:06 a mile, AVERAGE: 9:02 a mile--SPEED: MAX: 9.1 mph, AVERAGE: 6.6 mph) |
| July 15, 2009 | 70.50 | 7.78 | N/A | WEDNESDAY: Took the last 2 days off, always end up with 2 days in a row sometime in the week. Started conservatively and then picked up the pace as I went further. Not a terribly fast run, but a good one nonetheless. The weather was absolutely perfect with low humidity. Plan to go 1:45 on Friday, hopefully, and then finish with another 70 on Sunday. Good one; much needed. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, clear, humid, 64 degrees, began run at 5:45 PM/: Loco Perfectos Blue: 2500 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:26 a mile, AVERAGE: 9:04 a mile--SPEED: MAX: 9.1 mph, AVERAGE: 6.6 mph) |
| July 14, 2009 | 0.00 | 0.00 | N/A | WEEKLY WEIGH IN: 133.4 pounds |
| July 12, 2009 | 70.00 | 8.12 | N/A | SUNDAY: After a long run yesterday morning, I figured a shorter run later in the day today would not be too bad, about 36 hours later. This was a warm, but good run. I felt good after taking my time to warm up and then ran faster as I went. Ran very strong the last 90 seconds or so and the second half was much faster than the first. While the heat could have been a factor, it was not so bad as to be a real hindrance; water before and during the run. Great one. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, clear, humid, 84 degrees, began run at 7:25 PM/: Nike Pegasus 25s: 1184 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:43 a mile, AVERAGE: 8:41 a mile--SPEED: MAX: 9.4 mph, AVERAGE: 6.8 mph) |
| July 11, 2009 | 90.00 | 9.84 | N/A | SATURDAY: This run, while better than the last, was not as good as some. Felt good, but not as fresh as I hope to feel most days. Ran good, however, and was able to get through without much trouble. Took a gel at 48 minutes, water soon after. Rain started at about 31 minutes and was steady for the rest of the run. Very refreshing! Was afraid my iPod might get into trouble, but no problems with anything. My battery did run out on my GPS pod, however, I was still able to get the average pace down. Would like one more run before Monday, perhaps tomorrow night. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington furniture and around building 1.5 times and back, cloudy/rain, 70 degrees, began run at 5:50 AM/: Loco Perfectos White: 1796 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: --- a mile, AVERAGE: 9:12 a mile--SPEED: MAX: --- mph, AVERAGE: --- mph) |
| July 09, 2009 | 70.00 | 7.20 | N/A | THURSDAY: Really felt pretty tired during the run, but was able to get through it. Recorded for episode 10 of T20MR. Started easy and gradually got a bit faster, but never really ran very fast. A necessary run, just more difficult than some. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, cloudy, humid, 70 degrees, began run at 5:45 AM/: New Balance 768s White: 1362 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 7:42 a mile, AVERAGE: 9:48 a mile--SPEED: MAX: 9.5 mph, AVERAGE: 6.1 mph) |
| July 05, 2009 | 60.20 | 6.89 | N/A | SUNDAY: This might be the first time I have run two days in a row (though yesterday was the morning and this was the evening). I felt good, actually felt very good--for the humid conditions. Started out slowly, but quickly picked up the pace. Unlike yesterday, I did push it a bit--and it felt good. Ran the last 45 seconds at a very good clip. Rained just a bit, enough to wet me, but not enough to really help much. I could feel the steam/heat from the asphalt. No run again until Tuesday. Very good weekend for running, though I was pretty sleepy today from being up late at the Hi-Toms game (fireworks) last night. Decided to make this the lighter week and begin week 1 of the cycle next week, plus add one bike ride per week (total then of 2). (Through Carrington Townhouses, down Hasty School Road to shopping center, down Washboard and back, cloudy, 78 degrees, began run at 5:10 PM/: Loco Perfectos Blue: 2430 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 6:53 a mile, AVERAGE: 8:47 a mile--SPEED: MAX: 8.9 mph, AVERAGE: 6.8 mph) |
| July 04, 2009 | 50.20 | 5.74 | N/A | SATURDAY: Up at 6:30 and on the road soon after. While I did not know how I might feel, I actually felt very good. And though the pace was faster than some days, I did not push it, but simply felt rested. Sort of weird, I wonder if perhaps a couple of days rest leading up to a race might help. Not sure. Anyway, ran strong, but short. This will be my short week, instead of next. Time has been a problem to get in the longer runs; I am due a short week, anyway. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, cloudy, 60 degrees, began run at 6:45 AM/: Nike Pegasus 25s: 1114 minutes/Scale of 1 to 10?: 9/Negative split:? Yes--PACE: BEST: 7:12 a mile, AVERAGE: 8:48 a mile--SPEED: MAX: 8.6 mph, AVERAGE: 6.8 mph) |
| June 30, 2009 | 70.00 | 7.70 | N/A | TUESDAY: After a long, 12 hour day yesterday, I really hated to get up this morning, but was reminded of those who can not run, much less get out of bed. Very cool and comfortable. A little soreness in my quads--from the race no doubt, and a bit fatigued, but otherwise not a bad run. Ran steady, forcing myself to slow down, but gradually got into a rhythm. Also recorded for upcoming episode 9 for T20MR. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 62 degrees, began run at 5:45 AM/: Loco Perfectos White: 1706 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:26 a mile, AVERAGE: 9:09 a mile--SPEED: MAX: 8.6 mph, AVERAGE: 6.5 mph) |
| June 27, 2009 | 49.20 | 6.20 | N/A | SATURDAY: Fun Fourth 10K in Greensboro, NC. Great run. Almost was late, but made it in time. Started conservatively (due to heat and humidity), but was able to mostly run negative splits and sprinted to the finish: 8:18, 8:08, 7:45, 7:55, 7:47; 9:19 (1.2). I took water after 3 and 4 miles, ate 2 pieces of toast with PB and coffee for breakfast, then 1 pack of Extreme Beans just before the race with some water. Evidently, a good regiment. Anyway, ended up 84th out of 430+ and 13th out of 29 in my age group. Well planned and executed race. Believe I can go faster in better conditions. The long runs and bike clearly helped me on the hills. Felt quite good. (Clear, 75 degrees, began race at 8:00 AM/: New Balance 768s: 1292 minutes/Scale of 1 to 10?: 9) |
| June 25, 2009 | 70.50 | 7.63 | N/A | THURSDAY: A good run, but still not feeling quite as well as I have; could be the fact that I am getting up so early--three days in a row counting the bike. Anyway, worked on not going too fast, recorded briefly for episode 8 of T20MR (hope to include race coverage from Saturday's 10K as well in the episode). Ran stronger towards the latter half of the run, but never got too fast. Rest from exercise tomorrow, 10K Saturday in Greensboro. Hope to break 50 min., but not sure. It has been a looong time since I ran a 10K. PR (from years ago) is 37:15. I will not even begin to get anywhere near that. But look forward to the race. Is supposed to be warm, however, 70s at race time. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, sunny, 66 degrees, began run at 5:45 AM/: Nike Air Pegasus 25s: 1114 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:10 a mile, AVERAGE: 9:14 a mile--SPEED: MAX: 9.1 mph, AVERAGE: 6.4 mph) |
| June 24, 2009 | 45.00 | 0.00 | N/A | WEDNESDAY: Stationary bike, "Ride in the Park," level 3 |
| June 23, 2009 | 70.50 | 7.80 | N/A | TUESDAY: Felt a bit tired (up so early), but actually felt much better after I got going. Decided to deliberatlely run slow at the beggining and gradually speed up. I think that might be one of the reasons that I struggle at times: I go out too fast. Need to learn to slow down. After a time, I began to warm up and felt very comfortable and picked up the pace. Bike tomorrow--easy run on Thursday in preperation for Saturday's race. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, 64 degrees, began run at 5:45 AM/: Loco Perfectos Blue: 2370 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 7:26 a mile, AVERAGE: 9:02 a mile--SPEED: MAX: 9.6 mph, AVERAGE: 6.6 mph) |
| June 21, 2009 | 70.50 | 7.68 | N/A | SUNDAY: I really did not want to get up early this morning, but did anyway. This run was not very easy, but I managed to get through it and actually didn't run too slowly, but did not push it any; didn't really have the will to do so, just get the run in. Felt tired. Very humid and warm, much like Friday. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 70 degrees, began run at 6:00 AM/: New Balance 768s: 1286 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 7:18 a mile, AVERAGE: 9:10 a mile--SPEED: MAX: 9.0 mph, AVERAGE: 6.5 mph) |
| June 19, 2009 | 105.50 | 10.90 | N/A | FRIDAY: Went to Wallace last night and ran there this morning. Very humid and difficult. Took gels at 48 minutes and 80 minutes. Got water at Mike and Carol's house from their hose--twice. Was absolutely soaked through when I got back, but was able to drink three times and take the two gels. A very well earned long run, much like the conditions at the Westchester Day School race. Had to really dig deep to finish, but was determined to do so. Recorded for episode 7 of T20MR. (Through Teachey down by railroad to 117 and back, very humid, warm, 76 degrees, began run at 5:50 AM/: Loco Perfectos White: 1636 minutes/Scale of 1 to 10?: 7/Negative split:? Yes--PACE: BEST: 5:40 a mile, AVERAGE: 9:09 a mile--SPEED: MAX: 11.5 mph, AVERAGE: 6.5 mph) |
| June 17, 2009 | 70.50 | 7.92 | N/A | WEDNESDAY: Rained before I got up, but not as I left the house. Watch synced quickly. Felt good from the go and ran steady, picking up the pace a touch the second half. Rain began at 11 minutes or so and continued for about 20 minutes, then off and on through the end of the run. Did not push myself much, but simply feel stronger than I did several weeks ago. My speed/pace show that I did not push myself as hard at times, but overall the effort was a good one. Clearly, I have reached a different level of fitness. Perhaps the bike is also helping. Anyway, the rain felt great in the warmth and the run was a good one. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, rainy, 70 degrees, began run at 5:50 AM/: Nike Air Pegasus 25s: 1044 minutes/Scale of 1 to 10?: 8/Negative split:? Yes--PACE: BEST: 6:56 a mile, AVERAGE: 8:54 a mile--SPEED: MAX: 9.9 mph, AVERAGE: 6.7 mph) |
| June 16, 2009 | 45.00 | 8.10 | N/A | TUESDAY: Stationary bike, "Ride in the Park," level 2 |
| June 14, 2009 | 70.50 | 7.90 | N/A | SUNDAY: Today, I felt great! Don't know why, but I simply felt very good and strong. Ran with my new GPS and continue to adjust to it. Ran a strong surge for just over 10 minutes beginning at 48 minutes. Dropped the pace back after the 10 minutes was up, but never slowed terribly. Charged the hills and just felt very strong. Also, will begin including data from the watch in the regular information today. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 69 degrees, began run at 6:20 AM/: Loco Perfectos Blue: 2300 minutes/Scale of 1 to 10?: 9+/Negative split:? Yes--PACE: BEST: 4:45 a mile, AVERAGE: 8:55 a mile--SPEED: MAX: 15.6 mph, AVERAGE: 6.7 mph) |
| June 13, 2009 | 45.00 | 8.20 | N/A | SATURDAY: Stationary Bike, "Ride in the Park", level 2 |
| June 12, 2009 | 90.50 | 9.88 | N/A | FRIDAY: A very good run. I overslept yesterday and thus missed the run, but made it up today and will run 70 minutes on Sunday, Lord willing. Felt good from the start. Also, used my new Timex GPS watch and it worked wonderfully. Never lost the satellite signal and accurately tells me how far I've run and my pace as well (9:09 for the run). Very overcast and humid, sweat dripping off the brim of my hat, but comfortable. Took Extreme Sport Beans at about 45 minutes and could clearly tell a difference in about 12 minutes or so. Not sure if I will stick with the beans or go with the Stingers: may do both. Anyway, recorded for episode 6 of T20MR, will put it out Monday. Finished strong. Just a good effort all the way around. May have been selling myself short on distance in the past. Should not happen anymore since I now know how far I am running--and the pace. Pretty cool. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, left on National Hwy., to Lexington Brands and back, mostly cloudy, 67 degrees, humid, began run at 6:05 AM/: New Balance 768s: 1216 minutes/Scale of 1 to 10?: 8/Negative split:? Yes) |
| June 09, 2009 | 70.00 | 7.00 | N/A | TUESDAY: Today ended up being a very good run, probably the best in the last 3 months or so. Felt strong from the start and finished strong, charging all the hills. Finished well in the negative split category and could have gone further. The rest week no doubt is critical in the cycle. While I feel I could go further that 4th week, forced, active rest is helpful. Still planning on including the bike ride once a week, increasing to twice a week with one being more intensive perhaps. My training is going well. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 67 degrees, humid, began run at 6:00 AM/: New Balance 768s: 1126 minutes/Scale of 1 to 10?: 9+/Negative split:? Yes) |
| June 06, 2009 | 60.00 | 6.00 | N/A | SATURDAY: This was actually short, compared to my usual long run, but I am on the short, rest week of the 4 week cycle, so my long run is shorter than my usual regular run. Felt good from the start. Lots of rain yesterday, but dry this morning; actually a bit cool and quite comfortable. Ran a good pace, picking it up as I went further, ran the last two hills strongly and finished strong as well. Begin the cycle again next week. The rest is so critical for my remaining healthy. Great run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, cloudy, 63 degrees, began run at 6:40 AM/: Loco Perfectos White: 1531 minutes/Scale of 1 to 10?: 9/Negative split:? Yes |
| June 04, 2009 | 50.50 | 5.80 | N/A | THURSDAY: Up early for a surgery coverage at HPRH and then off running in High Point. Recorded for episode 5 of The 20 Minute Runner while I ran (and stopped at the end). Very good run. Actually ran faster than I realized. Decided to measure the distance at the end and covered more than I thought at a very good pace. Ran strong, but did not feel exceptionally faster than normal. The only answer I have: I am still getting more fit as time goes by. Plan to order a watch that keeps up with distance (and pace?) in the days ahead. I think that while I will run by time, I would like to begin keeping up with the pace as well; that way, I can more accurately keep up with my fitness progress. May also begin including stationary bike rides a couple times per week, but begin with one day and add on very slowly. Possibly may lengthen my 70 minute runs to 80, but not sure about that. That is for the future. (Around Emory Wood area from Bethany Clinic and back, partly cloudy, 70 degrees, began run at 6:40 AM/: Nike Pegasus 25s: 974 minutes/Scale of 1 to 10?: 9/Negative split:? Yes |
| June 02, 2009 | 50.00 | 5.00 | N/A | TUESDAY: Very good run. Felt good with no problems. Actually recorded after Thursday's run, so details are a bit sketchy, but I know I felt great! (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 68 degrees, began run at 6:15 AM/: Loco Perfectos Blue: 2230 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 30, 2009 | 120.00 | 12.00 | N/A | SATURDAY: The humidity is down, after several days of rainy weather. Today was an absolute beautiful one. The morning air was crisp and actually felt just a bit cool as I left. The sun, of course, gets fairly warm after a good bit, but not uncomfortably so. Continue to wear my NC marathon cap (white and vented). It is worth it just for the sun it keeps off of my head and out of my eyes. Ate the last item left from Derric Jennings' goodie bag: Sport Beans--and loved them. They are not sticky and I found I can actually eat on the run, even if I have difficulty drinking. I also took another Stinger. May go with the Jelly beans when the gels run out; we shall see. Finished strong and ran several surges during the run. Felt very good and had no real issues. Down week coming up; MAY begin riding the stationary bike, not sure yet. No run until Tuesday (schedule problem Monday morning). (Through Carrington Townhouses, Lakespur development, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, to Lexington Home furnishings and back, sunny, 60 degrees, began run at 6:20 AM/: New Balance 768s: 1056 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 28, 2009 | 70.00 | 7.00 | N/A | THURSDAY: After lots of rain, a beautiful, though cloudy morning. Once again the rain held off during the run. Also, once again, very humid and muggy, soaked fairly quickly with persperation. Ran strong after a few minutes of warm up. Saw the lady who is obviously beginning to run once again, in her small development. Noticed she was wearing headphones and had an iPod exactly like mine. Stopped long enough to tell her about the 20 Minute Runner. Hope she will listen. Ran stronger before the second half and especially towards the end. Simply felt great; ran through some bushes and allowed the water to soak my head--felt great! No problem with my heel, though I have a quick sensation in my right large toe (after the run was over and wearing the street shoes). Not painful to touch, but unexpectedly has a pain occassionaly. Maybe not much of a problem. Very good, strong run. Long run Saturday, Lord willing, of 120 minutes. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 68 degrees, began run at 6:00 AM/: Loco Perfectos White: 1471 minutes/Scale of 1 to 10?: 8/Negative split:? Yes |
| May 26, 2009 | 70.00 | 7.00 | N/A | TUESDAY: Very good run today, but also very warm. Did not really get too hot, but sweated much more than usual. We are in a period of rain-off and on--for several days and the humidity is very high. Soon was drenched, though not from rain (the rain held off for the entire run). Ran smooth, but did have a pain in my right heel, a new pain I've never had before. Not sure what it is, but it almost feels like a bruise. We will keep an eye on it. By half way, I was feeling okay and the heel was not much of an issue. Other than that, again, a great run. Felt good to sweat! (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 68 degrees, began run at 5:55 AM/: Nike Pegasus 25s: 924 minutes/Scale of 1 to 10?: 9/Negative split:? Yes |
| May 23, 2009 | 105.00 | 10.50 | N/A | SATURDAY: Great run today. Ran a bit slower, but gradually sped up as the run progressed. Recorded for episode 3 of TTMR podcast I am doing and enjoyed it very much. Took two gels (GU) along the way, a gift from Derric Jennings, and like them very much. Got the episode online tonight and feel very good about it. Run for 120 next long run. Again, great run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 63 degrees, began run at 6:15 AM/: Loco Perfectos Blue: 2180 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 21, 2009 | 70.00 | 7.00 | N/A | THURSDAY: Felt very good today. Felt at cruising speed in less than 10 minutes. Hit my usual places where I check my time at a good pace, about 1 minute under my average. On the way back, ran well and ran strong the last five minutes or so. Finished the second half much faster than the first, walked Odie afterwards. Rest tomorrow, go long on Saturday, hopefully. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 5i degrees, began run at 6:35 AM/: New Balance 768s: 936 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 19, 2009 | 70.00 | 7.00 | N/A | TUESDAY: Taking the week off from work, so up a bit later today. Still early. The sun was up very well by the time I got into the run. No problems, except my left leg/knee bothered me a bit. However, I felt better the second half and finished strong, running a good surge the last 2 minutes or so. Seems like my left leg has bothered me just a bit since the race, but nothing rest days can't help, I believe. Very good run, but still not quite as easy as some. I know that will come again, however. But all in all, not difficult. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, clear, 42 degrees, began run at 6:35 AM/: Nike Pegasus 25s: 854 minutes/Scale of 1 to 10?: 8/Negative split:? Yes |
| May 17, 2009 | 90.00 | 9.00 | N/A | SUNDAY: Been raining practically all day, but finally stopped this afternoon. Thought it might rain more, but held off during the run. Getting cooler (40s tonight). With the clouds and breezy conditions, this run felt great, but I did not feel as well as most runs. Might be getting a bit under the weather, not sure. We will see. Anyway, felt better toward the end, ran well and sped up the last 5 minutes or so. A good run, just did not feel as well as sometimes. Rest tomorrow. Tried new gel given to me by Derric Jennings: Gu (three berry flavor). The pros: smaller package, great taste, cons: 100 caleries instead of 120 and less postassium than the stingers. Still, might be an option for me on the long runs. (Through Carrington Townhouses, Lakespar drive development, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, to Finch Field and back, overcast, 62 degrees, began run at 4:00 PM/: Loco Perfectos White: 1421 minutes/Scale of 1 to 10?: 8/Negative split:? Yes) |
| May 14, 2009 | 70.00 | 7.00 | N/A | THURSDAY: My left leg has a pain in it on the inside thigh, maybe from the race effort. While it did not bother me very much, it is something I have not noticed, so I need to keep an eye on it. The further I went, the better it felt, however. As I went further, I also felt stronger. Ran the final 90 seconds at a surge, but not all out. Perfect weather, lots of cars and kids waiting for the bus. Very good run. Back to 90 minutes the next run (then the cycle of 105, 120 and then cut it in half or race-per week for the cycle). (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 57 degrees, began run at 6:00 AM/: New Balance 768s: 866 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 12, 2009 | 70.00 | 7.00 | N/A | TUESDAY: The fog settled as I ran. In the beginning, hard to tell if the fog was coming down or going up. It was coming down, but not so thick it was a danger. My left leg is a bit sore, but I managed and it soon felt better. Recorded some for episode 2 of The 20 Minute Runner. First episode is out, second one by the weekend, I hope. Felt strong and ran strong. May begin cross training this week (stationary bike one day per week, eventually moving up to two days per week). Very good run, good recovery from the race. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, foggy, 47 degrees, began run at 6:00 AM/: Loco Perfectos Blue: 2075 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 09, 2009 | 23.00 | 3.10 | N/A | SATURDAY: WESTCHESTER DAY SCHOOL 5K, HIGH POINT, NC. Ran a good race, but the hills and heat were horendous. Could not have gone a bit faster and slowed a bit the final mile or so. Anyway, was never passed, but actually thought about stopping and walking part of the way between two and three miles, but did not. Kept telling myself that I could finish another 5 or 6 minutes. Finished wtih a kick, but really hot. Cindy and her parents went to the race as well. Finished second in my age group (36-45). The third race in a row where I have placed 2nd in my age group. Great event, but hot and hilly. Ran through some of the buildings the first couple of minutes, no room to manuver; could have ran 5 seconds faster if that were not the case and beat my new PR set the last race. Maybe next time. Obviously, I am pretty fit. (Nike Air Pegasus 25s: 784 minutes/mid 70s, sunny). |
| May 07, 2009 | 53.00 | 5.30 | N/A | THURSDAY: Planned to just go 50 minutes, but got into it and the time slipped away before I realized I needed to turn around. Started slow, but gradually got faster, finishing strong and feeling very good. Did not want to go 70 because I want to be rested before Saturday's race. Think I accomplished that. Also, I recorded some on the recorder for the potential podcast; learned some things about what to do...and not do. That should be up by Monday, but it depends upon how it goes. We shall see. Great, shorter run. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, clearing, 65 degrees, began run at 6:15 AM/: New Balance 768s: 796 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| May 04, 2009 | 70.00 | 7.00 | N/A | MONDAY: A good run, but not the easiest. I think I am still feeling a bit of effect from the 2 hour long run. Anyway, ran better the further I went. Also stood on my feet most of the day Saturday at the NC Marathon. Great event. Podcast will soon be up as well at the20minuterunner.blogspot.com Very excited about that. East 50 later this week and then the 5K on Saturday. also looking forward to that as well. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, to Finch Field and back, clear, 42 degrees, began run at 6:20 AM/: Loco Perfectos White: 1331 minutes/Scale of 1 to 10?: 8) |
| May 01, 2009 | 120.00 | 12.00 | N/A | FRIDAY: Felt really sleepy, though I slept well last night. Finally, up and on the road. From the beginning, felt pretty good. Very light rain for about 1 minute near the beginning, then dry and breezy. Thoughout the run, felt strong. Amazing especially as I cover more and more ground. While I did get a bit weary, I did not fade. Ran a 90 second surge in the last 2 minutes. Stretched well and got protein in my system fairly quickly. Also downed a gel at 45 minutes and around 75 minutes. They really do help quite a bit. Volunteering for the NC Marathon tomorrow, looking forward to that. 5K race next Saturday. Very good quality run today.(Through Carrington Townhouses, down Larkspar, Skye Trail, and through the development, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, around Finch Field to National Hwy. and back, cloudy, 64 degrees, began run at 6:20 PM/: Loco Nike Pegasus 25s: 761 minutes/Scale of 1 to 10?: 9/Negative split:? Yes) |
| April 27, 2009 | 70.00 | 7.00 | N/A | MONDAY: Slept good and looked forward to getting in a run today. Began a bit gimpy. I guess from the long run Saturday. Once again, ran the second half significantly faster than the first half. Beginning a regular note on the information at the end: negative split?: yes (or no). No means I ran the second half slower than the first, yes, obviously means the opposite. I hope to have "yes" most of the time, but realize it won't always happen. After the stiffness lessened, I began running a bit faster and felt quite good. Ran strong at the end, but not as much as recently. That's to be expected after a long run. Went to the NC marathon training at lunch today and will be a course monitor this Saturday. Really looking forward to it and plan to run the full marathon next year, Lord willing. If possible, want to run 2 hours this Friday, since Saturday will not work, with the marathon. Good run, but not as comfortable as some have been. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, sunny, 60 degrees, began run at 6:15 AM/: Loco Perfectos Blue: 2005 minutes/Scale of 1 to 10?: 8/Negative split:? Yes) |
| April 25, 2009 | 110.00 | 11.50 | N/A | SATURDAY: Home for a visit, got in yesterday late. This is the longest run I've had in this second running life. Actually went well, though I was beginning to tire near the end. Took two gels (around 55 and again at 85 minutes) and felt a real bump after the second one. Ran a surge the last five minutes with a stronger surge for the last minute. Pretty remarkable considering I ran so far. Smelled fish frying on the way back and ran up on some Hispanics cooking fish in their front yard not far from Mamas. Told them it smelled good; not sure if they understood me. Mama and I rode the course in the afternoon to measure it; I just wanted to know how far since I went the longest ever this go 'round. Still planning on some type of GPS, though I may not be a Garmin. A real meaningful run. Did have a bloody nipple at the end from chaffing, but no long term effect. Had to wash the blood from my shirt, however. NC Marathon is the coming Saturday. I have signed up to volunteer if possible. Training meeting at lunch Monday. Good day. Also the most time I've run in one week: A MILESTONE!!(From Foley's in Wallace, down East St. to 117 in Teachey, cross 117 to back of large development and back, then out to near Duplin Forks and back, overcast, 56 degrees, began run at 7:15 AM/New Balance 768s: 743 minutes/Scale of 1 to 10?: 8) (TOTAL RUNNING TIME FOR WEEK: 250 MINUTES) (About 25 miles) |
| April 23, 2009 | 70.00 | 7.00 | N/A | THURSDAY: Another good run. The weather was absolutely beautiful. While I did not feel that great, I felt good as I went further. Ran strong for several minutes around the half-way point and felt like I could have run faster, but held back. While I felt a bit tired at the end, I did finish the second half faster, so I know you can not always base the run on how one feels. This weekend will be a big one for me, if I can do it: 110 minutes (about 11-12 miles). I feel good about it, but will probably be away from home when I do it Saturday I hope. Going to visit family where the land is flat. This could, should, be the most time yet for one week if all goes well. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, to Finch Field and back, clear, 42 degrees, began run at 6:20 AM/: Loco Perfectos White: 1261 minutes/Scale of 1 to 10?: 8) |
| April 21, 2009 | 70.00 | 7.00 | N/A | TUESDAY: Felt more rested today. Took my time, but ran strong, again running the second half quite a bit faster (had to add some extra running at very end). Ran last 30 seconds with a surge, but not all out. Chased by small dog on street behind our house. Owner did not call dog off, but I turned towards him and he finally left me alone, all while the owner watched; go figure. The weather was perfect and I felt good once again. This weekend, hope to go to Wallace. Also hope to run for 110 minutes towards the end of the week, working up to 120 before tapering for a week, as I described last week. Also, the blog is up, with some traffic, but hope to get more. Matt did highlight my blog on his podcast, which was pretty cool. Thinking about ordering some type of GPS to help me with distance, as well as time. I think I am ready to measure mileage, though using the time as my format still. It will be interesting to find out if I actually am running 10 minute miles. Could be slower, but I feel might be bit faster, at least some runs. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, to Finch Field and back, clear, 52 degrees, began run at 6:10 AM/: Nike Pegasus 25s: 641 minutes/Scale of 1 to 10?: 8) |
| April 18, 2009 | 100.00 | 10.00 | N/A | SATURDAY: Not sure why, but I have been quite sleepy the past two mornings; this morning was hard to get up and get out, but I literally willed myself to do so. Felt sluggish from the beginning, even entertained the idea of cutting it short, though I wanted to make this a 100 minute run. After perhaps 50 minutes, began to notice I felt some better, took a gel at around an hour and never looked back. While I did not blaze the run, I did run steady and once again, the second half was consdirably faster than the first. Actually took the last three minutes and ran a surge, even up the hills. Felt great. I would have never guessed I would have gotten in the time, but I did, tying my record for longest run. Hope to go 105 or 110 next week, eventually working up to 120 minutes for the long run once a month, then dropping to 105 and finally 90 minutes before cutting it to 60 minutes once a month (I'm planning a one-half time/distance run once a month to aid recovery eventually). Started blog this week and Matt from Run Digger Run is following. Can be found at the20minuterunner.blogspot.com. Pretty exciting. Still planning on working on a podcast as well. (Through Carrington Townhouses, down Larkspar, Skye Trail, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, around Finch Field to National Hwy. and back, sunny, 52 degrees, began run at 6:25 PM/: Loco Perfectos Blue: 1945 minutes/Scale of 1 to 10?: 8)
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| April 14, 2009 | 80.00 | 8.00 | N/A | TUESDAY: Early surgery tomorrow, so I decided to run this evening. Wow! Another great run. Took a while to get going, but once I did, I felt great. Ran the last half much faster than the first. Actually went further going out than I intended and was at 46 minutes plus some change before I realized I needed to turn around (had planned on going only 70 minutes). A couple of dogs came to see me, but their owners called them back; they didn't look too ferocious anyway. By the time I was nearing the last few minutes, I was moving quite well. Really need to get a GPS and see how much miles I cover (though I would only run by time and then record the mileage later). I was feeling a bit sore towards the end, but nothing a day of rest won't fix--I believe. (Through Carrington Townhouses, down Larkspar, Skye Trail, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, sunny turning cloudy, 63 degrees, began run at 6:10 PM/: New Balance 768s: 633 minutes/Scale of 1 to 10?: 9) |
| April 11, 2009 | 90.00 | 9.00 | N/A | SATURDAY: I almost stayed in bed, but managed to get up and get going. Glad I did. While it took me a while to get into it, I eventually did and actually ran one of the stronger long runs of recent days. Took a gel at 56 minutes and didn't have a lot of problem, though I can tell on the longer runs that my legs begin to ache a bit, yet the core exercises and leg strength that I do helps dramitically. Felt so good at 1:00 that I sped up and ran the last 30 minutes faster than normal. Had to run back and forth a couple of times in order to get in the entire 90 minutes. I felt great and hope to continue on, injury free--if possible. I'm also thinking about getting some type of GPS, I would still run by time, but would have a very accurate distance and pace measurement. That will become more important as I zero in on mileage for the half and ultimately the marathon (in just over a year). Again, a very good run; I'm feeling good, and am thankful. (Through Carrington Townhouses, down Larkspar, Skye Trail, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, sunny and breezy, 56 degrees, began run at 6:40 AM/: Loco Perfectos White: 1191 minutes/Scale of 1 to 10?: 9) (TOTAL RUNNING TIME FOR WEEK: 211 MINUTES) |
| April 09, 2009 | 71.00 | 7.10 | N/A | THURSDAY: Up at 5:15 for a surgery at Baptist, then back to High Point for my run. Changed clothes in the car (already had my shorts on). Started slowly, but quickly picked up the pace as I went. Ran a portion of Saturday's race course, but this time I actually was able to enjoy the incredible beauty of the neighborhoods it goes through. Went on to Country Club and through the surrounding streets. A few large hills really pressed me, but I stayed focused. It is amazing how much my conditioning has improved. At the end, approached the large hill on Quaker Lane and decided to go for it. Ran strong the entire hill, stopping only after I crested it, about a 50 second fairly steep climb. The kind of pain I honestly enjoy, since it helps me gauge my fitness and also helps to improve it. Not the most comfortable run I've ever had, but certainly a very good workout as I continue to build for the future. (Left Bethany Clinic parking lot, ran up Ferndale into the Emerywood area and back, clear, 48 degrees, began run at 7:35 AM/: Nike Pegasus 25s: 571 minutes/Scale of 1 to 10?: 8) |
| April 07, 2009 | 50.00 | 5.00 | N/A | TUESDAY: After a couple of days to recoup from the race, up again early, though quite sleepy. Stayed up to watch Carolina defeat Mich. State in Detroit in the NCAA Div. 1 basketball championship--by 17 (GO HEELS!!). Also listend to the after game interviews, etc. as I lay in the bed with my headphones. Still wanted to get up. Much cooler this morning, and breezy. Actually a bit cool, though I wore long sleeves, cap and gloves. However, largely uneventful, a good run. Felt strong, though my legs were a bit tired toward the end, but not overly so. Want to pick back up where I have been in recent weeks. Shorter than my typical time running because the race was only 2 days behind me. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, getting light, clear, windy, 42 degrees, began run at 6:00 AM/: Loco Perfectos Blue: 1845 minutes/Scale of 1 to 10?: 8) |
| April 04, 2009 | 22.56 | 3.10 | N/A |
SATURDAY (9:00 AM): HIGH POINT COMMUNITY THEATRE'S BREAK A LEG 5K-This is what I would term a break through race. While I wasn't sure how I might do, I actually did quite well. The conditions were perfect: around 50, low humidity, perfect course. The course had a couple of low hills but not too bad and went through a beautiful residential neighborhood and Central HS. Ran mile 1 in 7:10, mile, hit 2 in 14:30 (slowed by water stop, took a few seconds), averaging 7:17. Though I slowed a bit, it did't feel like it. We had more hills on the back part of the course (out and back). Passed several after mile 2 and then sprinted at the end. I could see that I had a chance of breaking 23:00, and gave it all that I had the last 15 seconds or so, just going under 23:00 to run 22:56. Finished 7th out of 85 and 2nd in my age group. Picked up a t-shirt and trophy. Travis Vernon also ran it, while Stephanie and Kim walked the course. John Vernon helped direct traffic. At the 3 mile mark, when I ran by him, I yelled, "I'm gonna' be sick!" I was kidding of course. Not sure why I broke my PR (of the last 25 years anyway) by over 2 minutes, but think the long runs and faster training pace are paying off. 3 days per week also allows me to stay rested. Very good race; I am very pleased. Can I break 22:00? I think so, though I do not know when...or how. (New Balance 768s: 553 minutes) (TOTAL RUNNING TIME FOR WEEK: 143 MINUTES) |
| April 02, 2009 | 50.00 | 5.00 | N/A | THURSDAY: This was a difficult run, but could have been harder. I felt good initially, but then began to run out of steam. However, had a small surge at the end. Not sure if it is related to recent runs, or if it is simply one of those days. Also, could have been the warmer weather, kind of like this past Sunday. Deliberately ran slower--and shorter--in preperation for Saturday's 5K here in High Point. New race: "Break a Leg 5K", raises money for the HP Community Theater. Anyway, got through it and feel better for it. Not really expecting much on Saturday; don't believe I am in race shape, but I will run as hard as I possibly can--always. We shall see. (Through Carrington Townhouses, down Hasty School Road to shopping center and back, getting light, cloudy, 60 degrees, began run at 6:10 AM/: Nike Pegasus 25s: 500 minutes/Scale of 1 to 10?: 7) |
| March 31, 2009 | 70.00 | 7.00 | N/A | TUESDAY: Up early for this run. I have a race this Saturday: the Break - A - Leg 5K, raising money for the High Point Community Theater. Hope I can make it; there are lots of things going on (a surgery and possibly a funeral to attend). Anyway, this was a good run, though not quite as quick as usual. Maybe I am still recovering from Sunday's Run. Started strong and finished strong as well. One more run before the race, a shorter one (50 minutes maybe). Also, I have signed up to volunteer for the NC Marathon March 2nd here in High Point. I have never volunteered for a race and am looking forward to the experience.(Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, getting light, clear, 42 degrees, began run at 6:10 AM/: Loco Perfectos White: 1101 minutes/Scale of 1 to 10?: 8) |
| March 29, 2009 | 90.00 | 9.00 | N/A | SUNDAY: This might be the most challanging run yet. Though I have gone further--once, this one was harder, mainly because of recently missed days, but also the heat (in comparison to recent days). Actually, this run is a study in opposites: though it was a difficult run, I felt strong and weathered the difficulty. Though I felt like stopping a couple of times, I did not. I ran a surge the last 2 minutes, not long after running the two hills with over 85 minutes already done. Ran strong, but was beginning to waver a bit. Could have gone further, if I'd run slower, but I never train slowly, always a bit faster than conversational pace, but I suppose that's good. I simply do not like to drag it, no matter the distance. Took water three times and a gel once at 55 minutes. By 1:10, I could tell I got a boost. Sticky skin and salt at the end (!) Good quality, hard earned run. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, National Hwy. to Lexington Home Furnishings (around 2 times) and back, sunny and windy, 63 degrees, began run at 2:35 PM/: New Balance 768s: 530 minutes/Scale of 1 to 10?: 8) (TOTAL RUNNING TIME FOR WEEK: 160 MINUTES) |
| March 27, 2009 | 70.00 | 7.00 | N/A | FRIDAY: With so much going on, it has been difficult to get in the runs I need, but I am still hanging in there and should be able to progress without much problem, if I can get in more than two runs per week. Intended to go 40 minutes, then thought about 60, feeling so good, but ended up doing my standard distance just the same and felt great. Also, for the first time, I decided to wear my shuffle. I actually enjoyed it very much. I have bought a set of inexpensive ear pieces that have a piece that goes around the back of each ear. They stay in place and the company made the run go that much better. Not that I would take them every time, but I can clearly see doing it again. I listened to Nigel as part of the podcasts I heard. Really neat to run and listen to someone else who is running part of the time and talking the entire time. Really made the time go a bit faster. A great run. I have a 5K next week in HP. No PR I'm sure, but I have covered much more distance per run than the last time I raced. We'll see. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, cloudy, 54 degrees, began run at 10:10 AM/: Loco Perfectos Blue: 1795 minutes/Scale of 1 to 10?: 9) |
| March 21, 2009 | 70.00 | 7.00 | N/A | SATURDAY: This run gives me 160 minutes for the last 7 days, not too bad. While I only planned on 60 minutes, I felt pretty good, so I ran 70. Actually felt quite good. Maybe the rest has done me good. Ran steady, but strong the entire time. Also, wore my new belt (goes around my back) to carry things, such as my phone. I also carried one stinger gel, but did not use it. The belt was so comfortable that I honestly didn't notice it was on, very comfortable. It is a Nathan brand. Hope to build from here, running longer (80 or 90) next weekend. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, partly cloudy, 54 degrees, began run at 4:40 PM/: Nike Pegasus 25s: 450 minutes/Scale of 1 to 10?: 8) |
| March 17, 2009 | 50.00 | 5.00 | N/A | TUESDAY: Actually woke up to run, laid back down, couldn't sleep, so I got up again. Glad I did. Though I have not been as many days as I would have liked of late, the time off really seems to have affected me very little. While I could tell the breathing is just a bit more labored, I did not have any real problem and actually ran quite fast. The second half was clearly faster than the first (by two minutes). Felt good and moved smoothly. The sun was just coming up as I neared home and looked like a prairie fire peaking across the horizon. Heard a few birds beginning to sing as well. After walking Odie, did minimal stretching because I had to go for a surgery. Just made it, but am determined. One other note: At WW's two weeks ago, I had gained a total of 3.6 pounds (includes vacation time and a couple of more weeks). I have since (this week especially), gotten back with the points and want to get back down to around 132. Finally, have a 5K in High Point on April 4th. Not sure if I can PR, due to the break I've had, but certainly hope to do well. We shall see. (Through Carrington Townhouses, down Hasty School Road to shopping center and back/overcast (lots of rain the past 3 days), 46 degrees, began run at 6:10 AM/: Loco Perfectos White: 1031 minutes/Scale of 1 to 10?: 9) |
| March 15, 2009 | 40.00 | 4.00 | N/A | SUNDAY: The past days have seen 3 days of ice/snow, sickness, and then rain and very cold temps. However, I finally got back with it. While I can tell I have missed several days of late, I also was still able to complete the run without much trouble. I ran good, but took my time. Rained on me a bit at the start, but soon stopped. It has rained almost non-stop the past 2 days. Hope to go 50, 60 and 70 next week, working back up to a longer run fairly quickly. I am also really getting into the podcasts (got an iPod Shuffle). I especially like Phedippidations and Running with the Reaper. I am seriously considering starting one of my own. but have no clue how to begin. We shall see. For now, however, I just want to get my running back where it needs to be.(Through Carrington Townhouses and back, overcast, 48 degrees, began run at 5:30 PM/: New Balance 768s: 440 minutes/Scale of 1 to 10?: 7) (TOTAL RUNNING TIME FOR WEEK: 70 MINUTES) |
| March 09, 2009 | 30.00 | 3.00 | N/A | MONDAY: Just enough to make it count. (Loco Perfectos Blue: 1725 minutes) |
| March 01, 2009 | 40.00 | 4.00 | N/A | SUNDAY: Very messy day. After steady cold rain practically all day, finally broke and I took advantage of the weather. Snow supposed to move in later this evening and have accumulations of 4-7 inches. The roads, however, are clear at this point, so I went for a run. The breeze really bit me, especially on the way back. Felt like tiny, cold needles on my face and legs (wore shorts). However, I felt good and ran a good pace. At the end, I ran a 30 second strong surge to end the run. While I wanted to go 70 today, the wind and damp rain simply made it too uncomfortable. So cold, I came in and cooled down by riding the stationary bike for 10 minutes, then stretched and did my strengthening exercises. Still broke 200 minutes for week, so that is good. Rest tomorrow, 70 minutes the next run--Lord willing. (To Carrington Townhouses and back/drizzley, windy, 35 degrees, began run at 3:30 PM/: Nike Air Pegasus 25s: 380 minutes minutes/Scale of 1 to 10?: 9) (TOTAL RUNNING TIME FOR WEEK: 210 MINUTES) |
| February 27, 2009 | 100.00 | 10.00 | N/A | FRIDAY: Today was a milestone (each progressively longer run will be). I am sure I have not run for this long of a time in 30 or so years. Picked up some "Honey Stinger" gels in W-S yesterday after I made a hospital call: Ken's Bike Shop. Also have some ordered. 120 calaries each with sodium, potassium and carbs. Took one at about 35 minutes (at water stop) and again on the way back at around 68 minutes at the same water stop. The consistancy was like thin honey and the taste about the same (they are the Gold version). Seemed to help me, though part of it could have been in my head. Felt good through the run, though my legs began to feel tired towards the end. I did need to run a bit extra, however, after I got back in order to make up the time, since I ran the second half faster than the first. Ran a short spurt within the last 2-3 minutes as well. Feel confident that I ran 11 miles, but again, am running by time, not distance. I enjoy that freedom and plan to leave it that way. Rest tomorrow. Hope to go 110 minutes next weekend and on to 120. That is as far as I plan to run at any one time, unless I potentially am preparing for a marathon. Even a half should not require longer runs that 2 hours. Progressing nicely. Feels good. (Through Carrington Townhouses, down Larkspur, right to end of Skye Trail, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field, left on National Hwy. to Lexington Brands and back, 52 degrees, began run at 6:15 AM/: Loco Perfectos White: 981 minutes minutes/Scale of 1 to 10?: 8) |
| February 24, 2009 | 70.00 | 7.00 | N/A | TUESDAY: The weather was perfect for running today. I desperately wanted to go for a run and managed to fit it in late today. The sun was warm, though the shady spots were cool. I can tell that I had a light week. Although I felt good, I did not have the "pop" that I typically have; it was almost as if I was dragging a bit, but not too bad. Did feel pretty good, though and ran the last few minutes strong, even ran a surge at the end. Did cover quite a bit of ground, however. Rest, then 70 again before moving to 100 minutes this weekend (Lord willing). (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard to Finch Field and back, 41 degrees, began run at 5:00 PM/: New Balance 768s: 400 minutes/Scale of 1 to 10?: 7) |
| February 22, 2009 | 45.00 | 4.50 | N/A |
SUNDAY: Home for a couple of days, Duplin County. After visiting Sammy and the crowd last night (ate from the Pink Supper House), visited Delwood with Mama this evening and actually got on the run late. However, I really needed it. Ran strong and ran even stronger on the way back, but battled the dark. Went around the ball field at Clement Part there...and back. On the way back, tripped on the sidewalk along 117, but actually rolled and popped back up. But I did skin my left knee, which was bloody when I got back, but not worse for the wear. The gloves protected my hands. Overall, a good run and a good way to end my short week. Want to get back to 70 minutes twice this coming week and a 100 minute long run...if possible. Another good one though tonight. The wind was cold. (Wallace, NC, Cumberland St. to 117 to Main, behind Baptist Church to 41, left on 41 and back/cloudy, breezy, 51 degrees, began run at 6:00 PM/Loco Perfectos Blue: 1695 minutes/Scale of 1 to 10?: 8)
(TOTAL RUNNING TIME FOR WEEK: 115 MINUTES) |
| February 19, 2009 | 35.00 | 3.50 | N/A | THURSDAY: After lots of rain yesterday--and lots of wind last night--this morning was warmer and nice. The sun was trying to come through the clouds. Felt very good. Saw birds playing in the puddles. Ran down towards the end of the island (right out of the driveway). Decided to go down several of the streets and actually ran for a brief stint on a boardwalk over the marsh. felt strong, but did not overdo it. I did, however, finish with a 30 second surge. Heading home later today. Has been a good trip. (Captain's Villas, Holden Beach, NC, right from driveway, 57 degrees, clearing, calm, began run at 7:50 AM/Nike Air Pegasus 25s: 340 minutes/Scale of 1 to 10?: 8) |
| February 17, 2009 | 35.00 | 3.50 | N/A | TUESDAY: Holden Beach, NC--Very cold, especially for the beach. Here since Saturday. Up for a run before 8:00. I am working on going one-half the distance I typically go--this week only. Then back to full distance next week, plus a 100 minute long run--Lord willing. Left the condo, went left to the first left (Sailfish St.). Ended at a canal with a picnic area. Ran back by condo to end of island and down a couple of short streets. Wind was very cold, especially heading out, plus the sun in my eyes made it difficult to see. Ran steady, speeding up slightly the last few minutes, but not real fast. Quiet this time of year, though I did see a couple of places being worked on. (Captain's Villas, Holden Beach, NC, left from driveway, then back by to other end of island, 28 degrees, breezy, began run at 7:50 AM/Nike Air Pegasus 25s: 305 minutes/Scale of 1 to 10?: 8) |
| February 14, 2009 | 90.00 | 9.00 | N/A |
SATURDAY: MILESTONE: 90 MINUTES OF RUNNING. Again, this is new territory, but it feels great! I ran strong from the beginning, after a brief warm up and ran stronger from there, especially the last 20 minutes or so. Ran a strong surge for about 90 seconds within the last 3 minutes of the run. Got water twice and had no problems, though my quads ached a bit, but no more than expected for a run of this length. We will be away for a few days this week; I will update my log when I return, but plan to begin implementing the 1/2 mileage/time rule per month with this coming week. In other words, I plan to run three times: 35 min., 35 min. and 45 min. This should help me to continually stay recovered, and fresh to begin a new week. 10 miles for my next long run, two weeks from now.(Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, left on Ball Park to Finch Field, left on Nat. Hwy. and back/cloudy, breezy, 46 degrees, began run at 6:15 AM/Loco Perfectos White: 881 minutes/Scale of 1 to 10?: 9) Covered just over 10 miles, but am only concerned about time. Still count 10 minutes per mile, but typically closer to 9:00.
(TOTAL RUNNING TIME FOR WEEK: 230 MINUTES) |
| February 12, 2009 | 70.00 | 7.00 | N/A | THURSDAY: Another good run. It is amazing how strong I feel. While this run was not quite as easy as the previous one, it was not difficult. The sun comes up about half-way through the run. The weather was beautiful and almost perfect for running. Ran strong and finished well, running the second half more quickly than the first. Hope to run 90 minutes Saturday, then leaving for time away. At that point, may not get to write up my runs for a few days, but will update when I can get to the computer. Also, weighed this past Tuesday and am at 132 even, maintaining. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, 51 degrees, began run at 6:10 AM/: New Balance 768s: 330 minutes/Scale of 1 to 10?: 8) |
| February 10, 2009 | 70.00 | 7.00 | N/A | TUESDAY: It's hard to believe that I felt as well today as I did, considering the long run just two days ago. However, I felt ready to get up and out the door. Ran well the whole time. The moon peeked through the clouds for the first half of the run, then the sun eventually started rising, a beautiful day. Lots of kids out waiting for the bus on the way back. Felt good, and felt almost great. While I would have given this run a 10, I did feel a bit tired, though strong towards the end. All in all, however, I ran strong and ran the second half much faster than the first half. Charged the last two steep hills and finished controlled but fast. Very good run, hope it bodes well for things to come. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back, 50 degrees, began run at 6:10 AM/Loco Perfectos Blue: 1650 minutes/Scale of 1 to 10?: 9) |
| February 08, 2009 | 80.00 | 8.00 | N/A |
SUNDAY: Started out today thinking I would make this a true long run, and I did. Though the warmer weather posed a challange, I took my time and did not have any major problems with the run. However, I discovered water at a couple of additional places on the route and actually ended up making a pit stop near Finch Field. Ran strong, but probably could have benefited from some type of nourishment. That is something that I need to be working on, how to handle that: gels, Gatorade? Not sure. Saw lots of people out enjoying the weather. At 45 minutes, felt noticebly better and got stronger from there, finishing much faster than I began. Hope to build on this each week until I eventually reach at least 12 miles (2 hours) for my long run. We shall see, but I do plan to take my time. The paved path through Finch Field is very nice. It is about four-tenths of a mile I would guess. Every run is now further than I have run in about 30 years or so. Amazing. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, left on Ball Park to Finch Field, left on Nat. Hwy. and back/sunny, breezy, 67 degrees, began run at 4:35 PM/Nike Air Pegasus 25s: 270 minutes/Scale of 1 to 10?: 9)
(TOTAL RUNNING TIME FOR WEEK: 150 MINUTES) |
| February 06, 2009 | 70.00 | 7.00 | N/A | FRIDAY: Desperately wanted to get a run in. We have had show/ice twice this week, with lows at nights into the mid-teens. All combined, I did not feel comfortable getting up early, so let it go. Ran good today, but can tell I have not run as much lately. Planned on going 60, but felt better the longer I went and decided to make it 70 again--while I had the chance. Beautiful, but cold. Leftover snow/ice in the shady spots. Also, went down Marvin and back out to Hasty and back to make the run longer (turned around for 60 minutes only and needed to add more time to it). Long hill on Nat. hwy. tried me, but I came through, second wind at 40 minutes and then felt better as I went, though a bit tired. Hope to get back on track with 3 runs next week, one more this week on Sunday. (Through Carrington Townhouses, down Hasty School Road to shopping center, left on National hwy, left on Garcia Kennedy and back/sunny, breezy, 34 degrees, began run at 10:35 AM/Loco Perfectos White: 791 minutes/Scale of 1 to 10?: 8) |
| February 01, 2009 | 70.00 | 7.00 | N/A | SUNDAY: This has been one tough week. I have been sick for several days, taking Nyquil the past 3 nights. Today, I have felt some better, but not at 100%. While this run was not too bad, the layoff and sickness showed itself. I ran steady and actually ran a bit strong coming back, but could tell that I have not been well and not run in 5 days. But I could not run the way I have been. Anyway, I spoke to a lady walking and she said that while I ran, all she could do was walk; I told her it was better than all of the people who were doing nothing. She said "good point." Could see folks gathered for the Super Bowl at houses and smelled barbeque chicken at least once. Two runs this week, but that's okay. Still going with it. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, left on Ball Park to Finch Field and back/sunny, breezy, 54 degrees, began run at 4:35 PM/New Balance 768s: 260 minutes/Scale of 1 to 10?: 7) (TOTAL RUNNING TIME FOR WEEK: 130 MINUTES) |
| January 26, 2009 | 60.00 | 6.00 | N/A | MONDAY: Back on track this morning. I was a bit sluggish and did not cover quite as much ground as usual, but was close. However, I have had a scratchy throat yesterday and again this morning; I may be getting a cold. Hope to start zinc today. At about the half-way mark, I began feeling better and ran the second half faster than the first, but never really clicked. Did enjoy the run; it just was not as easy as some. Again, plan to run 60 twice a week and build a long run to eventually cover 140 or 150 minutes once a week with a cut in time (one-half) every 4th week for all three weekly runs. After that is established, I plan to add the stationary bike to the mix and go from there. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back, 35 degrees, began run at 6:15 AM/Loco Perfectos Blue: 1580 minutes/Scale of 1 to 10?: 7) |
| January 24, 2009 | 60.00 | 6.00 | N/A | SATURDAY: After missing several days, finally up and running again. While I do not want to make excuses, the usual ones work quite well (and are actually true): single digits one morning, just into double digits a couple of mornings, excessively busy, so tired did not feel like getting up, snowed one morning, etc. (can I have a little cheese with that whine/wine)? Be that as it may, while I felt better than I thought I might, I could clearly tell I was bothered by the slack week. Also, as I ran (and got along fairly well), I felt noticably better after 28 minutes; I began running with a rythem. Anyway, part of my problem is feeling that if I do not run 70 minutes then I don't go. That will change. I believe I will run 60 minutes 2 days per week and build a long run of 14/10/14/5 in that order per month. 10 minutes does make a difference when I have to leave home at a certain time. Anyway, back on the wagon; though I never really fell off. I was hanging onto the side. Good to be back with it. No WWs this past week: too busy and tired!! (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back/partly cloudy,, 43 degrees, began run at 7:20 PM/Nike Air Pegasus 25s: 190 minutes/Scale of 1 to 10?: 7)
(TOTAL RUNNING TIME FOR WEEK: 60 MINUTES) |
| January 18, 2009 | 70.00 | 7.00 | N/A | SUNDAY: MILESTONE: Broke 200 minutes (20 miles, approx.) for one week. I cannnot even begin to remember when I ran this many minutes in a week (almost 25 years ago). Felt good tonight; again, ran strong, but not quite as strong as last time. Still, a good run. Got noticably colder as the run went further. Lips are chapped from the cold weather runs recently. This run was welcome after a very busy week: 2 funerals and a wedding (wedding Saturday and one funeral today--I slept about an hour this afternoon before running). Again, felt good and is hard to believe. Lord willing, I will begin adding 10 min. one run per week this weekend: 80 minutes for my first "long run." (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, left on Ball Park to Finch Field and back/sunny,then dark, 40 degrees, began run at 5:00 PM/Loco Perfectos White: 721 minutes/Scale of 1 to 10?: 8) (TOTAL RUNNING TIME FOR WEEK: 210 MINUTES). |
| January 16, 2009 | 70.00 | 7.00 | N/A | FRIDAY: Down to 14 degrees last night, even colder tonight. This run really challenged my ability to run in the cold, but I got along well, though the runny nose seems to go with it. Found myself running very quick pace and covered more ground than ever. Discovered the asphalt walk at Finch field; went through part of it, but turned around before long. Hope to eventually check it out further. Based on my pace, I am clearly getting more fit all of the time. I run a comfortable pace--not dragging--but comfortable, and yet I cover more and more ground. And it feels great. Hope to make 210 minutes this week, roughly 21 miles. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard, left on Ball Park to Finch Field and back/sunny, 25 degrees, breezy began run at 10:40 AM/New Balance 768s: 190 minutes/Scale of 1 to 10?: 8) |
| January 14, 2009 | 70.00 | 7.00 | N/A | WEDNESDAY: If I am to get in 70 min. runs, I will have to get up earlier. Up VERY early this morning, but enjoyed the challenge. Felt good, but had a slight pain in my left quad; but nothing serious. Soon felt better. Took my time, but am starting to realize my pace is faster simply because I am getting more and more fit...and it feels great! Walked Odie and stretched good when I got back. At WWs last night, down to 132.8--the lightest I have been in over 20 years. Not trying, but the exercise is helping. I am ok, but want to keep an eye on it. Also, I continue with the crunches, bicycle crunches, push-ups and using the bucket to strengthen my quads and shins. Though not bulking up, my definition is clearly much better. More importantly, however, I can tell when I run that my strength (core especially) helps me maintain my form. Even more important as I begin working on longer and longer long runs once per week. The progress continues...and NO injuries. I want to do all I can to make sure it stays that way, Lord being my helper. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back/dark, 30 degrees, began run at 5:40 AM/Loco Perfectos Blue: 1520 minutes/Scale of 1 to 10?: 8) |
| January 11, 2009 | 70.00 | 7.00 | N/A |
SUNDAY: A fantastic run. I felt VERY strong, more so as the run progressed. I actually got to Ball Park Road and turned around. I think that may be the furtherist I have run in about 25 years; I am sure of it. At least 7 miles, probably a bit more. Ran long sections at a very qick pace coming back and felt great, then would slow a bit and run strong on the hills. Met "Princess" (English Bulldog) at the Townhouses and her owner. She came to me, but not threateningly. Spoke for a few seconds to her owner. Also, smelled a possum (that I almost stepped on on Washboard) and then BK on the way back: what a contrast! Had a snotty nose for much of the way, with the nip in the air. Ran segments at what I would consider 10K pace (or close). Very rare to have a 10, but the temp., pace and the way I felt was really quite fantastic. Hope to run 3 70s next week before moving to the long run phase. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left on Washboard and back/cloudy, 50 degrees, began run at 4:40 PM/Nike Air Pegasus 25s : 130 minutes/Scale of 1 to 10?: 10)
(TOTAL RUNNING TIME FOR WEEK: 140 MINUTES). |
| January 09, 2009 | 70.00 | 7.00 | N/A | FRIDAY: This is the first time (second at most) that I have only run 2 days in a week since I started again 5 months ago. This week has been very busy and challenging at work. However, I was determnined to get a run in. Very cold. Lots of traffic, people going to work I guess. Started fairly slow, gradually got faster, actually ran some butt kicks and a couple of short surges at the end of the run. At 44 minutes, began to feel stronger. Had frost on my tobaggan when I got back where the sweat had frozen. Cindy pointed it out to me. Hope to run 70 minutes on Sunday morning as well, then 3 70s next week. Good run, perhaps the rest did me good. Once in a while, it's not a bad thing. Hopefully, can get going 3 days again next week. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left a piece on Washboard and back/cloudy, 29 degrees, began run at 6:40 AM/Loco Perfectos White: 651 minutes/Scale of 1 to 10?: 8) |
| January 04, 2009 | 60.00 | 6.00 | N/A |
SUNDAY: As I turned right at the stop sign at the end of our street, I could smell the cedar where they are clearing and working on the new development area. Tasted fat-free Italian dressing for much of the first part of the run; I ate a large lunch and could feel it for much of the run. Lots of traffic as well. After 38 minutes or so, began to feel noticably better and stronger. The run actually began to feel more comfortable from that point and I felt very strong the rest of the run. Encountered some kids who had made a wooden cart of some kind. Could hear the girls screaming almost to my house; they were having so much fun. A good run. Hope to run two 70s next week and a 60 before moving to 3 70s after that. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back/cloudy, 54 degrees, began run at 4:45 PM/New Balance 768s: 120 minutes/Scale of 1 to 10?: 9)(Also, weighed 134 and some change at WWs this past week.)
(TOTAL RUNNING TIME FOR WEEK: 190 MINUTES). |
| January 02, 2009 | 70.00 | 7.00 | N/A | FRIDAY: I really wanted to stay in bed today, with the damp, cold weather, but got up and felt pretty good after I began moving. This run was not as enjoyable as several of late, but still not bad, just not great. Ran steady and maintained, even picked up the pace the second half, but not easy. Also, saw 5 crows on a light fixture on Von Logan; they were gone when I got back by. I have had a change of plans as I was thinking on the way back. I now hope to run 70 min. twice a week and make the long run 12 (unless I am training for a half-marathon or longer). I hope to run 70 minutes twice next week and then eventually 3 runs of 70 minutes before adding minutes to one of them. More than 12 miles is simply longer than I want to go--unless I am training for a longer race. That will still give me 250 minutes per week (or just a bit more) most weeks. Still plan on cutting to half distance every fourth week after I get the long run established. Should go something like this: 70/70/120 (3 weeks) and then 35/35/60 (1 week) and repeat. Hope to still add 2 days of indoor cycling eventually. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan, left a piece on Washboard and back/cloudy, 33 degrees, began run at 7:05 AM/Loco Perfectos Blue: 1450 minutes/Scale of 1 to 10?: 7) |
| December 31, 2008 | 60.00 | 6.00 | N/A | WEDNESDAY: New shoes (got two pair for Christmas). While these are not as soft as the NBs, I still like them; they seem to work fine. Began slowly and gradually built up. Felt good, but not as good as Sunday evening. Ran strong at the end and never had any real issues, just not as easy as Sunday. Stretched long afterward. Hope to begin adding some distance to my long run (one per week) by the end of this week, or next. We shall see. Great to end 2008 with a run. I am now literally poised to begin training harder--but still only 3 days per week. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back/clear, 43 degrees, began run at 6:05 AM/Nike Air Pegasus 25s: 60 minutes/Scale of 1 to 10?: 8) |
| December 31, 2008 | 0.00 | 0.00 | N/A | RAN 1706 MINUTES IN 2008. This does not include the running I did leading up to the 30 minute run-only workouts. This time is only for runs after I progressed from walking. I do hope to run many more minutes in 2009, both because of the extra workouts (whole year instead of just five months) and the increase in training. I also plan to run both a 10K and a half-marathon in 2009. I would hope to run a full marathon in 2010. Plan to add indoor cycling to my week (2 workouts of 45 minutes each) eventually and also a long run of 140 or 150 minutes once or twice a month, cutting the total mileage in half every fourth week to help with recovery. That should produce a couple of weeks each month of 2500 minutes+ of running, roughly 25+ miles. I do not plan to move to miles, but still want to run according to time. Slow and steady is the name of the game. In addition to the long run, I hope to incorporate both a tempo run and intervals/fartlek over time. I do not want to add too much too soon, but would hope to have the base built with all of these elements by late summer. Those are my goals for 2009, Lord willing. I also plan to never run more than 3 days per week. |
| December 28, 2008 | 60.00 | 6.00 | N/A | SUNDAY: This was a great run! While I started a bit groggy, soon felt more comfortable and ended up running the furtherest I've run since starting back in August. Actually, I cannot remember running this far in years. Hope to eventually run about 25 miles per week, cutting the mileage/time in half every 4th week to recover. Also plan to add two days of stationary bike riding and increase strength training (not for bulk, but for strength only). Wore new shoes: New Balance 768s. They felt great. I am still amazed at how far I have progressed since beginning in August. Felt VERY strong tonight. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy., right on Von Logan and back/cloudy, 65 degrees, began run at 4:40 PM/New Balance 768s: 60 minutes/Scale of 1 to 10?: 9+) |
| December 25, 2008 | 60.00 | 6.00 | N/A | THURSDAY: Christmas Day. Stayed up late unwrapping presents, but felt good to run this morning. Ran strong and relaxed. Lots of Christmast lights on and only one car (moving, anyway). Also spoke to man and son (the boy had gotten a new battery operated vehicle). Felt good and ran relaxed, but strong. Finished the second half quite a bit faster than the first. First time ever (I think) that I have actually run on Christmas day...and it felt great. I have come so far in the last several months; it amazes me. Home to Sammy's tonight for dinner with the family. Merry Christmas!(Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy. and back/cloudy, 52 degrees, began run at 7:10 AM/Shoes: 581 minutes/Scale of 1 to 10?: 9) |
| December 22, 2008 | 35.00 | 3.50 | N/A | MONDAY: Today was an easy run, not too hard, but not absolutely dragging either. Very cold! Almost underdressed, but was okay. Would have been more comfortable, but the breeze made for a cool run. Anyway, limited it on purpose; trying to recover from the race effort this past Saturday. Hope to begin running for 60 minutes again at the next run and hold until the first of the year...when I will assess where I want to go. Know I want to make a long run a regular part of my week, plus speed work of some sort. Walked Odie afterwards, spoke to another guy running. He asked me how many days I ran per week and I told him "3". Anyway, good to get on the road again, even if limited. Stretched good afterwards. (To Hasty School Road and back/clear/breezy, 24 degrees, began run at 6:20 AM/Shoes: 521 minutes/Scale of 1 to 10?: 7) |
| December 20, 2008 | 24.30 | 0.00 | N/A |
SATURDAY: Reindeer Romp 5K Run (Jamestown, NC, YMCA), 9:15 AM--A great day for a race; the whether was almost perfect. Started with a 7:50 first mile and around 16:00 at mile 2 (though it was hard to determine where that was, as there was a mark on the road and then a small sign a little ways further(?)). So, my splits are not accurate. I thought I was on pace to run under 24:00, but ended up running 24:48 (unofficially). Passed Greg Kerr from News 2 sports towards the end and actually placed 2nd in my age group (yipee!!), he was 3rd. Got a trophy. Anyway, as soon as I finished, heard someone say to me (I had a puzzled look on my face) that the course was too long. Measured afterward and it was indeed .1 too long. I think they got the start/finish mixed up. If they had been switched, it would have been right. Anyway, ran a good race, felt good and finished strong, though the last 1.1 obviously felt long and may have affected my kick. But...all of us ran too far, so I still would have placed and for that I am thankful. I do believe I can go under 24 and eventually perhaps 23 before it's over. Right now, however, I do not plan to race again until April possibly. Good race, just wish the course distance had been accurate. Official place: 43rd of 296, time: 24:51 (8:01 pace) -- IF you subtract 1/10th of one mile from the pace, that equals 48 seconds, leaving a real time of 24:03. However, since the time is skewed for the longer distance, even that would be lower. That alone brings my ave. pace down to 7:45, potentially just lower. I would have just broken 24:00 minutes if the distance was not actually longer. Oh well. (55 degrees, cloudy, Shoes: 1380 minutes/Scale of 1 to 10?: 9) |
| December 18, 2008 | 60.00 | 6.00 | N/A | THURSDAY: Lots of fog! Like pea soup (but not as tasty). Never even saw the sun today, though it eventually got lighter. Lots of Christmas lights, even so early in the morning--amazing. Felt good this entire run, but particularly after 30 minutes or so. At just over 46 minutes, felt a clear change--maybe endorphins being dumped into my little brain. Became much easier. A very good run. Ran strong, but did not push harder than I should have, especially in light of the race coming up Saturday. While it is unusual, I have to give this one a strong 9. My running has clearly made great strides (no pun intended) and my body has changed and adapted to the stress of running for one hour. Looking forward to Saturday's race. Weather should be in the 40s, much like today. Hope to break 24, but at the least 25 again--if possible. (Through Carrington Townhouses, down Hasty School Road to shopping center, behind Marathon station and down National Hwy. and back/cloudy, 47 degrees, began run at 6:00 AM/Shoes: 1356 minutes/Scale of 1 to 10?: 9) |
| December 15, 2008 | 60.00 | 6.00 | N/A | MONDAY: Wanted to run yesterday, but absolutely was worn out, so my body said: "enough." Got up early today and ran well. This is truly a milestone for me. I cannot remember the last time I ran for a solid hour, but it really felt good: BENCHMARK RUN. Hope to run 60 minutes for the rest of the month before moving up the mileage to eventually run 25 miles (2500 minutes) per week. Also, eventually will measure how far I am actually covering, but want to get 60 minutes down well before doing that. I think I may be covering more than 1 mile each 10 minutes; but I am not sure. Anyway, very encouraging. Finished strong and felt almost...euphoric (!) (Through Carrington Townhouses, down Hasty School Road to shopping center and down National Hwy. and back/cloudy, 43 degrees, began run at 6:00 AM/Shoes: 1296 minutes/Scale of 1 to 10?: 9) |
| December 12, 2008 | 55.00 | 5.50 | N/A | FRIDAY: The moon looked like a big, bleached pancake, eventually replaced by the sun in all of its glory. I found a water spot at the thrift shop on Nat. hwy., at about the 30 minute mark; that will help. Lots of kids waiting at the bus stops as I headed out. Felt very good. Ran a surge from 40 to 45 minutes at about a 10K pace I would guess, finishing with strength on the hills and a hard effort the last 60 secs. or so. This is the most challanging--yet strong--run yet. Simply felt good and wanted to press it a bit. Thought I was a bit underdressed to start, but felt perfect by the time I was really into it. Next run: ONE HOUR. Then, hope to build a base of 25 miles a week over the next few months, eventually incorporating a couple of days of indoor biking and some speed work. Also, have a race next Saturday and am looking forward to that. Great workout. (Through Carrington Townhouses, down Hasty School Road to shopping center and down National Hwy. and back/clear/breezy, 42 degrees, began run at 6:50 AM/Shoes: 486 minutes/Scale of 1 to 10?: 9+) |
| December 10, 2008 | 55.00 | 5.50 | N/A | WEDNESDAY: Much warmer today; almost balmy. Everything was wet from last night's rain, but no rain while I ran. Have not slept well the past two nights, but needed to get up and run anyway. Felt good this run. I have had a cramp in my back for the last two days as well, but it did not seem to hinder my running. Saw a Santa and snow man dancing in the wind, lit up and everything. Many Christmas lights all around, even this early in the morning. Ran steady, but not over-strong. Also, had lost 1.8 pounds last night at WWs; that puts me at 134.2 (loss of 19.8 lbs.). I am satisfied and do not want to gain--or necessarily lose--any more. Also, my physical this week showed no problems (though platelets were low, but not abnormally so). My cholesterol was at 169; both the LDL and HDL were at very good ratios: LDL should be from 1-130; mine was 101. HDL should be from 40-100; mine was 58. My heart rate was 56 and my BP was 100 over 62. Not bad numbers at all. Stay the course...(Through Carrington Townhouses, down Hasty School Road to shopping center and back/cloudy and overcast/windy, 61 degrees, began run at 6:00 AM/Shoes: 431 minutes/Scale of 1 to 10?: 8) |
| December 07, 2008 | 55.00 | 5.50 | N/A | SUNDAY: We spent most of the day putting up Christmas decorations yesterday, so no run, but up early this morning. A very cold 30, but invigorating. Sun came up while I was running. A good run, but not quite as easy as recent ones; but it was not too bad. By this time next week, I should be running for 1 hour. That is hard to believe, but I continue to feel good about my progress. I actually almost made it to National Highway after going behind the shopping center. (Through Carrington Townhouses, down Hasty to shopping center and back/clear, 30 degrees, began run at 6:30 AM/Shoes: 1236 minutes/Scale of 1 to 10?: 7) |
| December 04, 2008 | 50.00 | 5.00 | N/A | THURSDAY: Another good one. I was right on the money as I passed my typical check points. Also, felt good the entire way. Actually surged the last two minutes. If I have 5 gears, I moved it up to about 3 for that time. Off to pack boxes at Sam's Purse in Charlotte today, but still wanted to get in a run. Very encouraging--still. (Through Carrington Townhouses, down Hasty to shopping center and back/clear, 35 degrees, began run at 6:00 AM/Shoes: 1181 minutes/Scale of 1 to 10?: 9) |
| December 02, 2008 | 50.00 | 5.00 | N/A | TUESDAY: This was another great run, though cold. My hands were actually a wee bit numb by the time I was finishing, but not a concern. Places where water was (from recent rain) were frozen solid and slippery; I was careful around them. Cleared my throat as I approached the lady behind our street walking her two dogs and commented that I wanted her to know I was coming; she said she appreciated it. Hard to believe she was walking her dogs that early. Ran well, finished strong and actually put in a 30 second spurt towards the end. Toboggan and gloves felt good. Walked Odie (and Bailey!) after I was done before heading to prayer breakfast. I must admit that I feel quite good--and strong. I may have reached another level where my fitness has increased. Plan to eventually move to 60 minutes and then add time to one run per week as a long run, scaling back one week per month. Also want to add cross training two days per week eventually, probably indoor cycling. (Through Carrington Townhouses, down Hasty to shopping center and back/cloudy, breezy, 30 degrees, began run at 6:00 AM/Shoes: 1131 minutes/Scale of 1 to 10?: 9) |
| November 29, 2008 | 50.00 | 5.00 | N/A | SATURDAY: After going home to Rose Hill and spending two nights, we came home last night and worked most of the day rearranging a couple of rooms. Needless to say, I was quite tired, but wanted to desperately run--and am glad I did. Light sleet/rain began at around 30 minutes and continued throughout the run. Felt Great!! Rode the bike very easy for 10 minutes to cool down and stretched. Everyone either had on Christmas lights or either were putting them up. Wonderful run; Cindy got after me for running in the cool rain, but I was very comfortable and loved it. Move to 55 late next week and soon one hour. I can hardly believe I have come so far, but it truly feels good. (Through Carrington Townhouses across Hasty to Skye Trail and back/cloudy, breezy, 45 degrees, began run at 4:50 PM/Shoes: 1081 minutes/Scale of 1 to 10?: 9) |
| November 25, 2008 | 45.00 | 4.50 | N/A | TUESDAY: After a late counseling session last night and other pressures, I really looked forward to this run. Rained most of the day yesterday and much of last night-evidently. The moon looked like a fingernail and I could actually see the rest of it like a shadow; very neat. The dampness made it seem colder than the temp., but a good run. About 10-15 seconds slower at the 3 main spots where I check time on the way out. Ran relaxed and not fast, though I did run strong. Could tell I raced recently, but no lingering effects that will hinder me. Still feel very good about my effort Saturday. Plan to move up to 49 minutes of running this week, not sure if it will be the next run or not due to the Holiday schedule; we shall see. (To Carrington Townhouses almost to Hasty School Road and back/clear, breezy, 41 degrees, began run at 6:10 AM/Shoes: 376 minutes/Scale of 1 to 10?: 7) |
| November 22, 2008 | 24.05 | 3.10 | N/A | SATURDAY: RMS 5K (Randleman Middle School)-8:30 AM (800 High Point St., Randleman, NC) Very cold! 23 degrees! However, dressed appropriately and did fine. Cindy and I were there by 7:45; the race started promptly on time. Ran the following splits: 8:10 (mile 1), 16:08 (mile 2) and finished with a sub 7:45 to average a 7:45 pace for the entire race. (Ran last 1.1 at 7:14 pace, BLISTERING FOR ME). Long hill after mile 2, but preservered, but it hurt. Never passed, though I passed several. 5th in my age group, 17th out of 100 runners. Very pleased with my effort, but feel that more training (more mileage and eventual speed work) should make for a faster time. Beginning to think that with more training (only running 13.5 miles per week), I should be able to eventually go below 22; that, at least, is my goal. Also, police stopped some of us at a light on main street! I stopped for about 3 or 4 seconds and then ran anyway! May have broken 24:00 if not for that. Very good race, though I ran as fast as I possibly could. Very pleased with my effort. Next race is 12/20 in Jamestown (another 5K). PR (since my teens, anyway, when I had a 18:08 PR). Bettered my one other race (Cannonball 5K in 10/2007) by 2:09. More consistant running (and losing 17 pounds) will do that. |
| November 20, 2008 | 45.00 | 4.50 | N/A | THURSDAY: One more run before the race this Saturday. Felt good the entire run; much better than last time. Really started slowly; took my time, but picked it up a bit as I went, but still never went terribly fast. I didn't want to overdo it for this Saturday. Supposed to be 23 Friday night; not sure what that meanas for 8:30 race morning, but it will be the coldest race I have run in many, many years--if ever. Looking forard to it! At WWs Tuesday night, lost .4 and am down to close to 136; almost there. I have lost close to 18 pounds. Cindy and I have switched back to the core plan and hope to get to 135 or 134 before I stop. Feel very good. (To Carrington Townhouses almost to Hasty School Road and back/clear, breezy, 28 degrees, began run at 6:10 AM/Shoes: 1121 minutes/Scale of 1 to 10?: 8) |
| November 18, 2008 | 45.00 | 4.50 | N/A | TUESDAY: Up early, still dark and on the road. The cold was jolting; wore my tobagon for the first time. When I squeezed my eyes shut, tears would come out. Ran strong and again found my distance furher than normal, though not as far as Sunday. Fitness is improving. However, my left hamstring area was tender the second half, but not major. I need to work on strengthening my quads through specific exercise. Finished with a bit of a kick and stretched well after I walked Odie. Rest tomorrow, then easy run on Thursday before the race Saturday. (To Carrington Townhouses almost to Hasty School Road and back/clear, breezy, 32 degrees, began run at 6:05 AM/Shoes: 1076 minutes/Scale of 1 to 10?: 8) |
| November 16, 2008 | 45.00 | 4.50 | N/A | SUNDAY: After a couple of days without running, this was not the easiest run, yet I covered more ground. Where I normally hit 9:30, I was just past 8:30, and 17:30 where I usually hit 19:00 (yet, was not conciously running faster at that point). Covered more ground than ever, but not the easiest run. One of those runs that will pay dividends, however, later, like money in the bank. Ran a 5 minute tempo from 30-35 min., finishing the last minute at about 5K pace. Not easy, but felt strong, nonetheless. Charged the last 2 hills and finished with a surge. Good, though not the most enjoyable run. My fitness, however, is clearly increasing. (Past Carrington Townhouses almost to shopping center on Hasty and back/clear, breezy, 50 degrees, began run at 3:50 PM/Shoes: 1031 minutes/Scale of 1 to 10?: 7) |
| November 13, 2008 | 45.00 | 4.50 | N/A | THURSDAY: After a very busy day yesterday, looked forward to this run and was not disappointed. Very light mist for a time in the middle and as I walked Odie to cool down. Ran strong, especially the last few minutes; charged the hills again at the end and finished with a kick, but not all out. My left knee bothered me for the last few minutes; not sure why. Walked Odie good afterward and stretched for 10 minutes; it felt good. I always take time to stretch after a run. Will hold it at 45 minutes through the race next Saturday (hope to break 24 min., but we shall see). To run strong is my main goal. Another good, quality workout. (To Carrington Townhouses and back/cloudy, overcast, 48 degrees, began run at 6:10 AM/Shoes: 986 minutes/Scale of 1 to 10?: 8) |
| November 11, 2008 | 45.00 | 4.50 | N/A | TUESDAY: This was a very good run. The sun came up on a light frost. The breeze did, however, make it more uncomfortable, but I soon warmed up. I can tell that my condition has improved, both the virus (I'm at about 90%) AND my physical conditioning. Ran strong, especially the second half and finished with a kick of sorts; felt wonderful in the cold air. Ran the second half much faster--but under control. Still plan to hold 45 minutes this week before upping the time. Very encouraging run. I have come a long ways in 3 months. (Through Carrington Townhouses and down Hasty School road and back/clear, 36 degrees, began run at 6:05 AM/Shoes: 941 minutes/Scale of 1 to 10?: 9) |
| November 08, 2008 | 45.00 | 4.50 | N/A | SATURDAY: Still not feeling totally myself, but determined to go on with the run anyway; I really need to keep the 3 days up if possible to maintain my fitness. No fever (that I know of), just not feeling myself (same as the other day). Still waiting for improvement. Anyway, this ended up being a great run. At near the half-way point, moved from 1st to 2nd gear (not 3rd, however) and ran strong--but controlled--the rest of the way. Finished strong and charged the hills without any problem. Just wish I felt better overall. I may rest tomorrow and Monday before Tuesday's run--unless I begin feeling better before then. Also, I believe I will hold the 45 minute run time for up to 5 or 6 total runs, before progressing to 49 minutes. Great run, in spite of not feeling well. (To Carrington Townhouses and back/clear, 60 degrees, began run at 7:00 AM/Shoes: 331 minutes/Scale of 1 to 10?: 8+) |
| November 06, 2008 | 45.00 | 4.50 | N/A | THURSDAY: Went to see Dr. McKinney yesterday (my new doctor). He is also an avid runner I discovered (14 marathons, etc.). We talked as much about running as me. I have not felt well for almost two weeks--quads ache and feel "feverish" without the fever. Just not myself, though feel some better in the mornings. Checked my muscle enzymes--so far so good. No flu. Said it must be a virus that my body is fighting; could go on for a month (!) I hope not, but there are no medications to give me. He said run, but use common sense. I did today--and will continue to do so. First run at 45 minutes. Felt okay, but not great. Specifically ran slower, especially the first half or so. Felt okay to run, but just not myself; a bit discouraging since I have not felt well for so long. Staying off the bike until this is over; rest is important. Hope to feel better soon. Weighed 136.6 Tuesday night at WWs; I was down 2 pounds with 2 to go for goal. I have lost a total of about 18 pounds. (To Carrington Townhouses and back/clear, 47 degrees, began run at 6:05 AM/Shoes: 286 minutes/Scale of 1 to 10?: 6+) |
| November 04, 2008 | 41.00 | 4.10 | N/A | TUESDAY: I have not felt well the last week or so, but the mornings are better (stuffiness, aching legs, but no fever). Not sure what it is, but the mornings are a bit better than later in the day. Physical is scheduled tomorrow; hopefully the Dr. can give me some info./help. We shall see. Anyway, a good run (in spite of not feeling great). Did not push it, however, at all. Whether I ride the bike tomorrow, we shall see. Whether I run on Thursday or not depends on what the doctor tells me. Hopefully, it will not be an issue. (To Carrington Townhouses and back/cloudy, 58 degrees, began run at 6:05 AM/Shoes: 241 minutes/Scale of 1 to 10?: 7) |
| November 01, 2008 | 41.00 | 4.10 | N/A | SATURDAY: After a big Costume Carnival at our church last night, slept in this morning. Eventually out and on the road. Beautiful day! Clear and very nice. Actually got a bit warm, but not dangerously so. Walked the trails near the new development after I finished to cool down. My left leg is bothering me some (not so much the second half of the run, but more so since I stopped). Think it might be from the bike ride yesterday. Need to approach it like the running: get the time in as I'm building up and don't get too cocky. Stretched and took Tylonel afterwards. No exercise tomorrow. I am running negative splits on each run (covering the back part faster than the going out part). (To Carrington Townhouses and back, clear, 45 to 51 degrees by the time I stopped/began run at 10:30) AM/Shoes: 1572 minutes/Scale of 1 to 10?: 8) |
| October 31, 2008 | 30.00 | 6.60 | N/A | FRIDAY: Rode the stationary bike for 30 minutes on level "2" using the "rolling hills" program. Pushed it just a bit, but felt comfortable. Hope to gradually work more and more into a routine with the bike to compliment my running. (Ride began at 10:00 AM) |
| October 29, 2008 | 41.00 | 4.10 | N/A |
WEDNESDAY: I have moved beyond 40 minutes running: Yeah! I felt strong today. I still think I run faster than I might should sometimes; my breathing is fine, but not the "conversational pace" recommended. As long as I can make it, I don't suppose it's too bad to go fast sometimes. Besides, I felt very good. Wore zip-up this morning (first time), along with hat and gloves; I was NOT overdressed. Barking dogs and a nice breeze--though cold--marked this run. Very chilly, but invigorating at the same time. Walked Odie afterwards, with Baily in tow. Very good run. Up 1 pound at WWs last night, but was wearing sweater and heavy jeans. Could be the muscle I must be building as well, with the biking/running and then the almost nightly crunches and push-ups. Anyway, I feel great, but still want to get to 135 if possible. At 139 and some change right now. As Cindy is moving to Curves, I might go to WWs monthly to maintain my lifetime membership. That means I have 4 weeks before I weigh again; I should be at 135 by then...we shall see. (To Carrington Townhouses and back, dark, clear, 35 degrees/began run at 6:05 AM/Shoes: 1531 minutes/Scale of 1 to 10?: 9) |
| October 28, 2008 | 30.00 | 5.40 | N/A | TUESDAY: Rode the stationary bike for 30 minutes on level "3" using the "ride in the park" program. Really simply tried to go through the motions and did not push myself. Hope to gradually work more and more into a routine with the bike to compliment my running. Hope to ride a couple of days per week, working up to longer and more challenging rides. May go 3 days; we shall see. First, I want to get my legs used to the bike, since I am using different leg muscles than when I run. (Ride began at 6:45 AM) |
| October 27, 2008 | 38.00 | 3.80 | N/A | MONDAY: After two days off, looked forward to getting back on the road today. While I didn't sleep too well last night, I was eager to go. Turned out to be a good run, though uneventful. Ran strong and felt great, though I once again, held back so as to not injur myself. Finished stronger than I started. Walked Odie afterwards and spent 10 minutes or so stretching, as I normally do. Move to 41 minutes running next time. (To Carrington Townhouses and back, dark, damp, clear, 45 degrees/began run at 6:14 AM/Shoes: 1490 minutes/Scale of 1 to 10?: 7) |
| October 24, 2008 | 38.00 | 3.80 | N/A | FRIDAY: Home to Wallace. Left from Lib and Ronald's. The warmer air affected me, I feel sure. However, I did not have much problem, but continued to run strong the entire way. They were actually gathering for a funeral at the cemetary when I ran through (both times). Wore my long sleeves, but that was actually a bit warm, but again, I felt strong, though warmer than I would have liked. Overall, a good--and flat--run.(Cumberland St, up 41, through Rockfish cemetery, and a bit further down 41 and back, partly cloudy, 58 degrees, /began run at 12:05 PM/Shoes: 941 minutes/Scale of 1 to 10?: 7) |
| October 23, 2008 | 25.00 | 0.00 | N/A | THURSDAY: Rode the stationary bike for 25 minutes on level "1" using the "ride in the park" program. Really simply tried to go through the motions and did not push myself at all. Hope to gradually work more and more into a routine with the bike to compliment my running. Hope to ride a couple of days per week, working up to longer and more challenging rides. May go 3 days; we shall see. First, I want to get my legs used to the bike, since I am using different leg muscles than when I run. (Ride began at 7:00 AM) |
| October 22, 2008 | 38.00 | 3.80 | N/A | WEDNESDAY: This ended up being a great run. I ran steady--but strong the entire way; I could have run faster, but deliberately held back. I do not want to get injured. It was dark the entire time and the stars were bright. On the way back, I think every dog in the neighborhood barked. Worked to maintain my form on the 2 hills near the end of the run. Feel very strong on the hills and it feels great. First time at 38 minutes. Really am getting more fit as the weeks tick by. First time to Hasty School Road. Dropped .6 lbs. at WWs last night for a total of over 16 lost. I am now at 138 and some change. (To Carrington Townhouses and back, dark, damp, clear, 41 degrees, frost/began run at 6:12 AM/Shoes: 903 minutes/Scale of 1 to 10?: 8) |
| October 20, 2008 | 35.00 | 3.50 | N/A | MONDAY: This was the coolest it's been yet. I dressed with long sleeves and a light short sleeve over that, complete with gloves. By the half-way point, I was quite comfortable. I ran strong, but tried to not push it as much as I did Saturday. It paid off. I felt good the entire way and never had any aches of any kind. Heard a screech on the way back, imediately followed by "hooting." It had to have been an owl. Very unnerving, yet interesting. Next time, I move to 38 minutes. Also have secured a Schwinn recumbant bike. Hope to add workouts on it to my running (and nightly strength training). (Through neighborhoods before Hasty school, dark, damp, clear, 38 degrees, first frost/began run at 6:14 AM/Shoes: 865 minutes/Scale of 1 to 10?: 8) |
| October 18, 2008 | 35.00 | 3.20 | N/A | SATURDAY: Very damp and cool after a rainy day all day yesterday. This run was not very easy--and never became easy. While my legs felt okay, I simply could never get my second wind and struggled with the breathing. Only after I got home, did it hit me that I donated a pint of blood Wednesday evening at the blood drive at FWC. That made me feel better about the run. I saw the street lights go out as I ran and the sun rise. One of the coolest mornings, however, since I started back. (Through neighborhoods before Hasty school, getting light, damp, clear, 49 degrees/began run at 7:00 AM/Shoes: 1452 minutes/Scale of 1 to 10?: 6) |
| October 15, 2008 | 35.00 | 3.50 | N/A | WEDNESDAY: The moon was either full or new; either way, it was beautiful. This run was much better than Monday's and I felt quite good. Ran strong, but had times where I deliberately slowed up a bit--I don't want to do too much too soon. Dreamed I was in a race (5K?) last night and carried an umbrella and overcoat in my arms the entire time! The race was not well marked and the obsticles were...weird (only in a dream). If you dream the opposite of what really happens, my race in November should go really well. At WWs last night, had lost another 1.4 pounds; I'm now down to under 139 pounds and I feel great. (Through neighborhoods before Hasty school road/dark, clear, 54 degrees/began run at 6:11 AM/Shoes: 1417 minutes/Scale of 1 to 10?: 8) |
| October 13, 2008 | 32.00 | 3.20 | N/A | MONDAY: This run was not as difficult as the last one, but not the easiest. It did get better though. I would put it at about 6.5 if I were giving it a grade. At around 17 minutes, I did manage to get my second wind and had s spell of running much easier. Not sure if I was going a bit fast (?), but finished strong, none-the-less. Could see the stars as I left. Cool morning, light gloves and long sleeves were the attire for the day. Move to 35 minutes on my next run. (Through neighborhoods before Hasty school road) (dark, clear, 51 degrees,began run at 6:14 AM) (Shoes: 1382 minutes) |
| October 11, 2008 | 32.00 | 3.20 | N/A | SATURDAY: This run was not near as easy as last time, but I managed to get through it with little problem. I felt good, but might could have run a bit slower. Still, I did not overdo it, I don't think. The sky was blue, with light clouds and some wind, very comfortable. I actually noticed three houses that had been forclosed on (had not noticed that before). One more at 32, then on to 35 my second run of next week. (Through neighborhoods before Hasty school road) (mostly clear, 58 degrees, began run at 7:14 AM) (Shoes: 180 minutes) |
| October 09, 2008 | 32.00 | 3.20 | N/A | THURSDAY: This was really a great run. Whether the two-day rest or simply getting stronger, I felt good the whole run and never felt winded. My left ham string also behaved and for two straight runs have noticed no problem. I am now moving into the realm of running for more than health (over 30 minutes) and look forard to it. But I will proceed cautiously. Saw a couple pushing a baby jogger and walking their lab, twice. At WWs Tuesday night, I had lost.6 pounds. That now puts me at 139.8 and working towards 135. (Through neighborhoods before Hasty school road) (cloudy, dark, 61 degrees, began run at 6:10 AM) (Shoes: 150 minutes) |
| October 06, 2008 | 30.00 | 3.00 | N/A | MONDAY: I felt strong from the beginning and ran strong the whole run. At 24 minutes, I got my second wind; it was very clearly the case and it felt great. I ran a bit fast, but did not experience any pain and did not overdo it. I am well ready to move beyond 30 minutes. I plan to do that next run. I have also been doing 12 push-ups and 25 sit-ups before bed each night. I hope to continue that each night, eventually doubling the number of each. Very encouraging run. I have made some serious progress over the last two months and look foward to what is possible in the months head. (Through neighborhoods before Hasty school road) (clear, dark, 56 degrees,began run at 6:11 AM) (Shoes: 120 minutes) |
| October 04, 2008 | 30.00 | 3.00 | N/A | SATURDAY: Slept good last night and felt good today. A bit later running allowed me to see several people out and 3 yard sales. I ran strong and felt good, but my left buttock still bothers me when running, at least part of the run. Not terribly bothersome, but am aware of it. Need to do more of the strengthennig exercies I think. Good run; good week. One more 30 minute run and then work up to 32, 35, etc. (Through neighborhoods before Hasty school road) (clear, 49 degrees,began run at 7:15 AM) (Shoes: 1350 minutes) |
| October 02, 2008 | 30.00 | 3.00 | N/A | THURSDAY: Another good one, the cool air really made the run much more comfortable. Ran strong--but relaxed. It is now completely dark for the entire run, I could easily see the stars this morning. Had lost 1 more pound at WWs Tuesday night, so I am now at 140.4 and still want to lose 5 more. Very pleased so far with both the weight and my progress with the running. Hold 30 minutes for a couple of more runs before moving on a couple of minutes per week. (Through neighborhoods before Hasty school road) (clear, dark, 50 degrees,began run at 6:12 AM) (Shoes: 1320 minutes) |
| September 30, 2008 | 30.00 | 3.00 | N/A | TUESDAY: Today was almost as enjoyable as this past Saturday's run was a chore. I felt better from the beginning and continued to do so. I ran strong on the hills, but still tried to keep myself from doing too much--or too fast. I plan to hold my runs to 30 minutes for one more week before I begin adding more minutes slowly over time. Walked Odie and stretched well after it was over. Good workout. "NMS"--(No more sniveling on my running or weight: get it done). (Through neighborhoods before Hasty school road) (cloudy,dark, 61 degrees,began run at 6:08 AM) (Shoes: 1290 minutes) |
| September 27, 2008 | 30.00 | 3.00 | N/A | SATURDAY: One of the least enjoyable runs of late. While I did not have any problems actually getting through it, I simply did not seem to ever get my second wind; the breathing never became easy. Not sure why, but I know some days are like that. One problem: heat (relative to lately) and humidity. The air was saturated. Worked through it however, and walked Odie for almost 15 minutes afterwards. Necessary run, but not the easiest. LOTS of rain yesterday. (Through neighborhoods before Hasty school road) (cloudy, 64 degrees, humid-began run at 6:54 AM) (Shoes: 830 minutes) |
| September 25, 2008 | 30.00 | 3.00 | N/A | TODAY IS A BENCHMARK: 30 MINUTES WITH NO WALKING. After several weeks of careful planning (and some luck), I have finally built a base on which to create a real running program. Today felt good. With a storm off of the coast, there is a LOT of wind this morning, but the promised rain has not arrived. Ran strong, but relaxed. No real problems, but I did feel some discomfort in my left hamstring. I plan to add strengthening exercises to my routine soon to help with any muscle discrepency created by the running. Also, at WWs Tuesday night, I had lost .8 pounds, making my total weight loss to be over 12 pounds. I weigh 141 and some change and still want to at least get to 135. (Through neighborhoods before Hasty school road) (developing clouds, getting light, VERY windy-58 degrees-began run at 6:14 AM) (Shoes: 800 minutes) |
| September 23, 2008 | 30.00 | 2.80 | N/A | Really looked forward to this run. It was great from the beginning. It's kind of weird; while I do not feel like progressing after two runs, by the third, I am clearly ready to move forward. I am ready to move to 30 minutes without walking, probably Thursday. Really pushed strong on the hills on the return and could have gone a bit harder. Hill work will be a regular part of training in the future as I try to target specific races. Feels good to move on to running. It's been a long--though uneventful trip. (Ran 10, walked 1 X 2, ran 8-through neighborhoods before Hasty school road) (clear, getting light-58 degrees-began run at 6:14 AM) (Shoes: 90 minutes) |
| September 20, 2008 | 30.00 | 2.80 | N/A | A good run, the coolest running time yet (wore my gloves the entire time). Getting up later, I actually saw a few more people than usual. Talked to the lady who walks her Corgi and lab; passed them twice. Charged the hills at a good clip and felt strong and fast. No pain in my left knee/thigh, though I could tell that it was there. Love my new shoes, just like I have all of the Locos. One more run and then...move on to 30 minutes with no walking. That will be a great feeling. (Ran 10, walked 1 X 2, ran 8-through neighborhoods before Hasty school road) (clear, getting light-54 degrees-began run at 7:00 AM) (Shoes: 60 minutes) |
| September 18, 2008 | 30.00 | 2.80 | N/A | Was very sleepy this morning, but knew I did not need to miss this run. Felt great to run for a total of 28 minutes. It was really fairly easy. At the end, the last extensive hill on Landon was a challange, but not overwhelming. I finished fairly strong. Cool this morning; wore gloves for the first time--at least through about 8 minutes. Also, at WW Tuesday night, I had lost .8 pounds. That puts me at 142 and some change, almost 12 pounds lost. (Ran 10, walked 1 X 2, ran 8-through neighborhoods before Hasty school road) (partly cloudy, dark, just getting light-59 degrees-began run at 6:07 AM) (Shoes: 770 minutes) |
| September 16, 2008 | 30.00 | 2.70 | N/A | (NEW SHOES-Loco Perfectos-third pair)Wind, rain and lightening sum up this run. Very breezy to start; lightening in the distance, but got closer. Drizzle started at 7 minute mark or so, heavy rain by 15 minutes through the end of the run. I was totally soaked, and my shoes were squishy from the water, yet I felt good. No pain on the left hip/leg, but I did not get to cool down much because I needed to get out of the rain as quickly as possible. Walked around on the porch a few minutes, then hit a nice, hot shower. This run helps me realize that I am back in it for real. Next time, I will run 10 minute segments. Almost 30 minutes without walking (IF I can remain healthy). Walked Odie AFTER the shower this morning. (Ran 8, walked 1 X 3, ran 3-through neighborhoods before Hasty school road) (rain, dark, getting light-64 degrees-began run at 6:06 AM) (Shoes: 30 minutes) |
| September 13, 2008 | 30.00 | 2.70 | N/A | While Houston reels from Hurricaine Ike, we are in somewhat of a heat wave (90 today, 94 tomorrow). This was a great run, but the heat really bothered me the last 5 minutes or so. I actually began seeing .stars. in my eyes, sort of scary, but the last walk break heleped and I finished strong, though very hot and soaked. Turned the corner at Logan Place and was hit with the smell of B-B-Q chicken...and did it smell good (even if I was occupied with other things). Cooler by early next week. (Ran 8, walked 1 X 3, ran 3-through neighborhoods before Hasty school road) (clear, got dark as I ran-80 degrees-began run at 7:45 PM) (Shoes: 1260 minutes) |
| September 11, 2008 | 30.00 | 2.70 | N/A | Today was a very good run. Not easy, but good. The mornings are now crisp; this one was actually cool, but perfect for running. The gentle wind met me on the return trip and it felt invigorating. No struggle, but am still not where I hope to be. Tuesday night at WWs, I was down 2.6 pounds. My weight is now 143. Down from almost 154. Hope to get to 135 and then stop. Keep it moving... (Ran 8, walked 1 X 3, ran 3-through neighborhoods before Hasty school road) (overcast, dark to start-65 degrees-began run at 6:10 AM) (Shoes: 1230 minutes) |
| September 09, 2008 | 30.00 | 2.60 | N/A | For some reason, today was a bit of a struggle. While I ran well, I just didn't feel as fresh as some days, but did feel better towards the last half. Saw lots of people for so early in the morning. Next run will include 8 minute sections of running. Within three weeks, will be running 30 minutes--with no walking. (Ran 6, walked 1 X 4, ran 2-through neighborhoods before Hasty school road) (Humid, cloudy, dark to start-72 degrees-began run at 6:10 AM) (Shoes: 1210 minutes) |
| September 06, 2008 | 30.00 | 2.60 | N/A | Slept in; good thing--it was raining like crazy when I looked out early (thanks to the edge of TS Hannah). We got 1.75 inches of rain last night, but cleared by lunch and got rather warm. Saw lots of people--and dogs tonight. Was dark by half-way through. I felt very good, though I swallowed an enormous bug and gagged at about 28 minutes. No complaints, but my left upper leg is still bothering me a bit, but none too severe. Finshed strong and felt like I could have gone further. (Ran 6, walked 1 X 4, ran 2-through neighborhoods before Hasty school road) (Humid-81 degrees-began run at 8:15 pm) (Shoes: 740 minutes) |
| September 04, 2008 | 30.00 | 2.60 | N/A | Rested good last night and felt good this morning. The workout was great, but I can tell that I am doing more running than I was at the beginning. It showed a bit on the hills, especially late in the workout, but I finished strong. Hope to go again Saturday am, but Hurricainne Hannah is on the way; we shall have to see how it goes. Actually gained 1.2 pounds this past week, up to 145.6 (still down 8.6 from about six weeks ago)--could be increase in muscle mass due to the running. (Ran 6, walked 1 X 4, ran 2-through neighborhoods before Hasty school road) (Dark, then clear, Very nice-65 degrees-began run at 6:10 AM) (Shoes: 710 minutes) |
| September 01, 2008 | 30.00 | 2.40 | N/A | The clouds were exceptionally heavy, perhaps part of Gustav, the hurricaine which is to come in at New Orleans today. While I felt strong, my breathing was a bit labored today for some reason. Nevertheless, a very good run; I had no major problems. On the way back, I actually had a bit of a breeze in my face, which felt good. Next run, will run for 6 minutes segments. I turned 45 today, hope I will run 'till I'm dead. (Ran 4, walked 1 X 6-through neighborhoods before Hasty school road) (Cloudy, Very humid-70 degrees-began run at 6:10 AM) (Shoes: 680 minutes) |
| August 30, 2008 | 30.00 | 2.40 | N/A | A little sluggish after eating a steak last night. Cindy and I were given a card to The Chop House several months ago, and just got a chance to use it. Still, a good run--better as I went. I am now enjoying the hills, though the one on the street behind us is quite steep; still, I enjoy the challange of getting to the top--twice during each run. It takes about 60 seconds to crest it. Good workout, though a bit challanging. (Ran 4, walked 1 X 6-through neighborhoods before Hasty school road) (Cloudy, Very humid-70 degrees-began run at 6:10 AM) (Shoes: 1180 minutes) |
| August 28, 2008 | 30.00 | 2.40 | N/A | After yesterday's 6 inches of rain, the morning came damp, misty, cloudy--but no rain. Up early and on the road. I especially tried to dail it down, now that I am running so many minutes, I do not want to go too fast or do too much as I am in the building up stage. Felt good, left hamstring a bit tender, but actually felt better after I got warmed up. Will plan to run 4 minute segments for two more workouts and then move on from there. I weighed 144.4 at the WW meeting Tuesday night; I have lost 9.8 pounds. No problems--so far. (Ran 4, walked 1 X 6-through neighborhoods before Hasty school road) (Very Cloudy-69 degrees-began run at 6:15 AM) (Shoes: 1150 minutes) |
| August 26, 2008 | 30.00 | 2.30 | N/A | Today's workout went well. A very, very light mist heralded the approach of what was formally "Faye." The mist was almost negligable. While I felt tired, I did feel fairly strong none-the-less. Ran the hills well and finished feeling strong. Next run will be bumped up to 4 minute running cycles. Moving on up, Lord willing. Back to WWs tonight. I would like to set my goal at between 135 and 140. Anything more will clearly slow me down. Report next log entry. (Ran 3, walked 1 X 7, ran 2-through neighborhoods before Hasty school road) (Cloudy-65 degrees-began run at 6:10 AM) (Shoes: 1120 minutes) |
| August 24, 2008 | 30.00 | 2.30 | N/A | After watching the Olympics all week, I looked forward to getting out tonight. I was not able to get up the past few days, but was determined to run tonight--and was I glad. A great run, easy and strong. Saw lots of people. Got dark as I ran; felt great to run in the warmth of the night. Left hamstring a bit sore, but felt better the further I went. (Ran 3, walked 1 X 7, ran 2-To Hasty School Road and back) (Cloudy-82 degrees-began run at 8:00 PM) (Shoes: 650 minutes) |
| August 20, 2008 | 30.00 | 2.30 | N/A | This was a good run. I did not struggle, but was challenged. Saw a lady with her Corgi and talked to her in passing--she adopted the dog. Saw more cars than usual, so had to be careful. My left leg bothered me very little, but I did work on not pushing it--especially as I was warming up. The mileage is based on 10 minute miles and is a ROUGH ESTIMATE. The time, however, will always be correct. Feels great to be running so many minutes. (Ran 3, walked 1 X 7, ran 2) (Clear-64 degrees) (Shoes: 620 minutes) |
| August 18, 2008 | 30.00 | 2.00 | N/A | I really didn't want to miss as many days as I did, but do not feel that it hurt; it may have actually helped me. Anyway, today was great. While my left hamstring was a bit sensitive, it did not bother me as much as last week. Saw several dogs, including two being walked on leashes. Also, it is just getting light when I leave, the sun rising as I run. I tended to go longer on the running segments, since I wore a different watch and had difficulty seeing the numbers! Wednesday, plan to run 3, walk 1 X 7 and then run 2 for a total of 23 minutes run. We are making progress. (Ran 2, walked 1 X 10) (Clear-62 degrees) (Shoes: 1090 minutes) |
| August 13, 2008 | 30.00 | 2.00 | N/A | After sleeping good, still felt groggy this morning--stayed up late watching the Olympics. While humid, the drizzle felt good and refreshing. My left leg bothered me again (thigh/outside of knee). I think it will improve as my joints and ligaments get stronger over time. I fully expect it to improve. After the run, as always, I walked Odie for a few minutes--this time in a light rain! (Ran 2, walked 1 X 10) (Drizzle-71 degrees) (Shoes: 1060 minutes) |
| August 11, 2008 | 30.00 | 2.00 | N/A | Up early again and soon on the road, even though I was pretty sleepy. Plan to run 2 minutes, walk 1 times 10 the other 2 days this week as well. Felt goodk but felt challanged as well. I am feeling stronger, even at this early stage. Looking forward to getting back into it over the next several weeks. (Ran 2, walked 1 X 10) (Sunny-64 degrees) (Shoes: 1030 minutes) |
| August 09, 2008 | 30.00 | 1.00 | N/A | Very comfortable, actually cool this morning. The sun is getting up and by the time I leave and was beautiful as I watched it rise. I am measuring by minutes rather than distance. Had some fenced-in dogs to bark at me, but did not see any persons and only 1 vehicle--a pickup truck. Increase time run next week. (Ran 1, walked 2 X 10) (Sunny-61) degrees) (Shoes: 590 minutes) |
| August 06, 2008 | 30.00 | 1.00 | N/A |
Up again early, around 6:00. Still feeling good about getting back into it. At Weight Watchers last night, had lost 1 more pound. I have now lost a total of 6.8 pounds. While it sounds like a small amount, I can actually tell that I can run faster or at least easier than I have in previous times. (Ran 1, walked 2 X 10) (Sunny-74 degrees) (147 pounds) (Shoes: 530 minutes) |
| August 04, 2008 | 30.00 | 1.00 | N/A |
Here we go again! I am wanting and needing to get it going again. I am planning to run 3 days per week and resst on the weekend, but eventually do some other type of workout a couple of the other days.. Felt great to be out today. Rest tomorrow and then run Wednesday. (Ran 1, walked 2 X 10) (Sunny-64 degrees) (Shoes: 560 minutes) |