Friday - run 3.6 miles

I am contemplating signing up for a 12-hour event in March. The run is on a 1 mile course and I think I could probably go for about 50-55 miles. So I've decided to start training as if I am doing it. With that in mind, I chose a 1.15 mile course so I could run some loops. I didn't have a lot of time, so I ran for 30 minutes and made it just past 3 loops. I felt pretty good though. My loop splits were 9.48, 9.49, 9.52 so there wasn't much drop off and I'm pretty sure I could have gone a couple of more without wanting to quit. That's my problem right now. Anything longer than 3 miles and my mind starts screaming enough. It was probably my mind that suggested I didn't have time to go longer today!

Wednesday - run 4.0 miles

I have run sporadically in the last few weeks leading to diminished fitness and increased weight (about 11 pounds worth). Today was a 4 mile run which was slow but not starting all over slow which would have totally demoralized me. If there was a positive to today: it was slow but felt slower.

Interview with Ray Zahab

I had the opportunity on Monday to interview Ray Zahab. THE Ray Zahab from "Running the Sahara". I was quite nervous, which unfortunately comes through in the interview, but Ray was awesome. Lots of quality info on ultrarunning and recovery and nutrition. Check out the interview at UltraRunningNews.

Dizzy Fifties 40 mile

I went into my fall break with the goal of running twice a day and getting in about 50 miles. It hasn't quite worked out that way and in fact I will be lucky to get in half that. Although, I feel good while running, the parts of my body that broke down during Stump Jump start hurting after about 2 miles into any run. Then they tend to be sore the rest of the day. I really want to do the 40 miler but if I can't get in some longer runs over the next 10 days (or at least some short runs with some biking) I'm going to have to say no to the race.

For anyone out there that hasn't visited my new site on ultrarunning, check us out UltraRunningNews.com. We are still in launch mode so it isn't being updated as often as it will be in the coming months, but go ahead and bookmark it for the future.

Saturday - 5.0 miles

My first real run since Stump Jump. I have gained 8 lbs in just over a week. I have run only 2 miles total since the race. I missed a local 5k this morning because Luke woke up at 6:30. I ran this afternoon in 48 degree temps and ran 5 miles in 40 minutes. The first mile was 7.45 and the last was 7.39 while the middle 3 were all at about 8.10-8.12. My knees (both of them) hurt the entire way. But considering, it wasn't a bad run. I'm looking to do the Autumnfest 8k on Thanksgiving Day. And tinkering with the idea of doing Dizzy Fifties 40 mile on Nov. 21st.

Stump Jump 50k Race Report

Check out my race report for the Stump Jump 50k ultramarathon.

Weekly Total - 33.4 miles

I just can't seem to get consistent mileage in. The first time in my running "career" that 33+ miles is considered a down week though. It just seems like I'm getting slower and able to run less before having to walk. I think it's mind games.

Sunday - 13.9 miles

I did two laps of what I thought was going to be 7.0 miles. I came up a little short. I walked about a tenth of a mile every 1.5-2.0 miles even from the start. I was trying to keep the knee from acting up. It started hurting about mile 4.5 and hurt 'til the end of the first lap. After that the pain eased a bit and never got much worse. Was able to run on it without much effort. Feet hurt. Plantar Fisciitis is acting up again. Averaged about 9.22 for 1st lap and 10.22 for 2nd. That is with the walking, so not bad while I was running.

Friday - 9.0 miles

Two laps out to City Park from Ingleside. Knee acted up from about mile 4 on but didn't worsen. Signed up for Stumpjump 50k the other nite. Might as well get used to running with knee pain. It will hurt during the race.

Thursday - 2.3 miles

Regional Park trail. Didn't feel well and ran in my Keen's. Way too heavy.

Wednesday - 4.0 miles

4 miles at 7.29 pace. Not an easy effort but easy to maintain. So solid effort, just short.

Tuesday - 3.0 miles

3 miles of an 8 mile run. Started raining and it was late, so I cut it short. Not a good start to the week.

Weekly Total - 45+ miles

Over 40 miles for the three days in Breckenridge! All at altitude!

Saturday - 8/29 - 8.4 miles

Poured over the map last nite to get the best possible running trail we could. Ended up choosing a good one. At least for running. Only a couple of good views the entire way, although they were good ones. One was of Dillon Reservoir at the beginning. The trail went 2.7 miles out to a fork and most of this section was up. Short, downhill part to the fork. Then 1.5 out to another fork. This was all great for running. About a mile into this section we came out of the trees for an awesome view of the mountains ahead. We reached the next fork (which started going up, up). Took a quick break then started back. The wind picked up as a storm was blowing in. We ran hard coming back as the skies were ominous and we didn't want to be out there on the trail any longer than we had to. But, luck was on our side and we missed all but a few sprinkles. A good run back down into the parking area finished off the day.

A good running finish for the inaugural Rocky Mountain Foot Challenge. Felt a little sad that it was the last day and a little disappointed that I hadn't pushed myself enough.

Friday - 8/28 - 7.2 miles

Got up feeling amazingly good considering the distance and time on my feet yesterday. We picked a relatively short trail knowing we probably wouldn't have much in the legs today. It was a softer, less technical trail than yesterday and I would have been able to run most of the 2.1 out had it not been ALL uphill. As it was, I combined a walk/jog to cover the distance. From the 2.1 point it was another 1.5 hike up a steep and rocky section. This portion was a true hike. Impossible to run even if I had wanted to. Tim had to keep me going on this part as I was having trouble adjusting to the altitude. That and I'm a wus. Anyway, I'm glad he did because the views at the top were astounding. There was a lake at the top that was just incredible. So, a hike back down and then a solid run the last 2.1 into the parking area. Total time was about 2:08. I think getting any time in today was a positive.

We then drove up later to the Continental Divide. Amazing!

Thursday - 8/27 - 25.0 miles

Got in to Denver last nite and drove to Breckenridge, the base camp for mine and Tim's inaugural Rocky Mountain Foot Challenge.

Started today on Peak's Trail, a 6 mile trail to the Colorado Trail. We sort of started on a false trailhead which took us about 2 miles right into a house. We turned around and went back to the trailhead to figure things out. My head was splitting from running at altitude already. After a short break, we found the true TH and started again. With 4 miles behind us, I didn't think we would make it all the way to the Colorado Trail (6 miles away + 6 miles back + 4 we'd already done = 16m). But we were running pretty good and feeling good and reached the Colorado Trail (6m @ ~ 11.30) before we knew it. If we had stopped there and made it back would have been 16 miles. As it were, Tim decided to keep going to Frisco, 4 more miles. This was all downhill so we ran at a pretty good clip. Made it into Frisco, total distance = ~15 miles). We ate a quick lunch and then back on the trail for Breckenridge. The first 4 miles back was pretty brutal for Tim, who was having severe knee pain. I was actually feeling rejuvenated after lunch. We made it to the CT with 6 miles to go. I decided I was going to test myself and see how much of the last 6 miles I could run with as little rest/walk as possible. Some knee pain of my own crept in about 3 miles from the finish but I was still able to make it back to the TH from CT in just over 67 mins, ~11+ min pace. With 25 miles under our belt on day one, we limped back to the room to rest. Even as I write this, I find it difficult to believe we did 25 miles.

Monday - run 5.0 miles

Week Goal - 45+ miles

Ran 5 miles tonite even though I'm a bit under the weather and didn't feel like it. I'm glad I did. I felt good which was the exact opposite of how my legs felt yesterday. Is it possible that I can recover that much with one easy day? Hmmm. Anyway, on my last 1.15 mile loop (of 4) I decided to see what I could do. Came it at a 6.31 pace. I'm not sure if I'm disappointed or not. This is the fastest mile I've run since I've been back and technically it was a tad longer than a mile. But, I would like to think a straight mile time would be closer to 6, if not under. That may be a stretch, I don't know. Oh well, a good, solid 5 mile run.

I want another 5 miler tomorrow before I'm off to Colorado for 3 days on the trails. I'm hoping for around 12 miles average for each day.

Week Total - 30.2 miles

Not a bad week, but of course, not what I had planned. A slow start threw me off. Three good days Thur-Sat salvaged what could have been another pitiful week.

Saturday & Sunday - run 7 & 3 miles

Sat) Ran 7+ miles, again with no watch. Parts of the run were mentally tough to get thru. But OK.

Sun) Legs felt very tired today. I woke up knowing that my long run would have to be scratched. I just didn't have it in me. Ran 3 miles, slow.

Friday - run 6 miles

Easy run with no watch. I would guess around an 8.30 pace, maybe slower. Very comfortable, but not sluggish. A run this easy a few months ago wouldn't have been comfortable due to it being so slow and sluggish.

Heading out to Colorado Wednesday for 3 days of trail running. Starting to think about gear and getting excited.

Thursday - run 8.5 miles

I got to run immediately after school today. It started raining right before I ran. Both factors played into my 7.20 1st mile. I was so liberated in knowing I had plenty of time to run and the rain cooled things down and was exhilerating in itself. I ran 5 miles at a 7.46 pace. Stopped hydrated/walked for about 12 mins then ran 3.5 more. Three loops that I ran in negative progression. My last loop (~1.15 miles) was a 7.21 pace. My pace for the last 3.5 was 7.50. Total mileage pace was 7.47. This was probably my best run in the last 18 months. I was probably anaerobic most of the way but I was not uncomfortable at all (except for my wet feet - the rain stopped after about 1.5 miles, after that, it was kind of miserable being wet and humid).

Wednesday - run 2.0 miles

Ran from home this afternoon for 2 miles with the last 1/4 in 1.21. I was trying to lesson the load for tonite, the plan was to run 5 today. Before I was able to get out the door for the remaining 3, we got a huge storm roll in. No running tonite.

Tuesday - run 3.5 miles

Not a good run in mileage or pace, but considering I started at about midnite I'll call it a success. I've got to figure out how to get my runs in. The days of zero miles (yesterday) and the days of very low miles (today) aren't going to get me anywhere. Days like this once a week, I can manage. Two to three times per week like the past 4 weeks aren't good.

Week Total - run 20.5 miles

Well, at least I broke 20.

Sunday - run 9.5 miles

I ran 4.5 miles at 8.09 pace (solid) and walked/hydrated for 0.7 miles. Then another 4.6 miles at 8.41 pace (not bad either) and walked/hydrated for 0.3 miles. Jogged back the last 0.4 miles. Overall pace for the 9.1 miles running was 8.25, which is steller for me, especially after the low mileage the last couple of weeks. We'll say it has been good recovery time. Time to ramp it up, though.

Saturday - zero miles

Can I set my default title to "zero miles" to save me some time? JK, I knew the chance of running Sat was going to be slim. We had Luke's birthday party and it took me all day of working outside to get ready. The good news is that in addition to an awesome party, I lost 1.5 lbs, too.

Friday - run 5.6 miles

Intended for this run to be about 8 miles but my IT band started hurting so I called it quits almost immediately. It's the first time it has hurt since I got the foam roller. The problem, at least as I see it, is that since I have not been running, I've also not been using the foam roller. I think the roller is something I will need to do daily regardless of whether I run. It was looking like the run was going to be a good one. Well, it was a good one, just shorter than expected. I did a couple of intervals, 1.4 @ 7.00 and 0.7 @ 6.52 with some recovery jogs at about 8.40 pace.

Tuesday, Wednesday, Thursday

Zero miles Tuesday.

2 miles Wednesday.

Zero miles Thursday.

And the difficulty of finding the time to run while I'm in school.

Monday - run 3.5 miles

Ran the 0.7 mile loop that I ran Friday nite again (I'm liking it) but without the intervals. I ran each 0.7 mile lap (x5) with a negative progression. The plan was to make each one under 8 minute pace. The first one was 7.48 with each one quicker than the previous and finished with a 7.20 pace for the last lap. Really good run. The big negative was that I wanted to run 5 miles, but got started too late so cut it short.

Week Total - run 16 miles

Even less than last week!

Saturday & Sunday - zero miles

And the roller coaster that is my blog. So optimistic about salvaging a decent week after a slow start and then nadda. Too many family things going on Saturday to get in a run and b/c I was planning my long run on Sunday, I was O.K. with that. I intended to run 14 on Sunday nite. I layed down with Luke at about 9 PM and promptly went to sleep and woke up at 2 AM.

Friday - run 7.7 miles

And in one fell swoop I almost doubled my weekly mileage and quite possibly (too early to say) salvaged a decent week. Before I went out the door I read a sentence from Once a Runner that said "... a true runner runs even when he doesn't feel like it." Lately I haven't felt like running. Tonite's run went quite well. I did intervals, 5 x 0.7 with 0.7 recovery laps in between. I did negative progressions and ended up with my last one at 6.36 pace. The temperature was very pleasant tonite which leads me to believe that at least part of my problem getting out the door the last 2 weeks has been b/c of the heat/humidity. I tend to always want to run during the hottest part of the day and I feel like crap while running.

Tuesday, Wednesday, & Thursday - run 3.8 miles

Zero miles on Tuesday, 1.6 on Wednesday, and 2.2 on Thursday. As of Thursday, I have run a total of 8.4 miles. The week is looking erily like last week's debacle.

Monday - run 4.6 miles

Two laps at the trail. I hadn't planned on running the trail today but I couldn't risk having a bad day. And I usually run well at the trail. Something medieval in it for me. Under a 10.00 pace. No rest between laps. I actually ran my last lap faster than a guy I past on a mountain bike.

Week Total - 17.2 miles

Pathetic and unfortunately, quite normal. It is in my nature that everytime I reach a milestone in my training, of any type, that I do not build on it. Usually, I quit for months/years at a time. That will not happen this time. This past week was a blip only. It will not happen again.

Saturday - run 7.2 miles

Very slow. Natalie says it is because it is so humid out. Hopefully she's right.

Thursday & Friday - zero miles

New Career?

I had a thought while I ran today. I wonder if I can start up my own online running store. It was one of those totally random, fleeting thoughts. But then I thought it again with emphasis on the "can" instead of the "wonder". I ran it by Natalie and she actually didn't dismiss it. Hmmmm?

Wednesday - run 7.0 miles

Ran 2 miles with Luke in the stroller. Very slow. Then another 5 miles on my own. It took much effort to keep this run together. Actually, it probably wasn't together, but I did get it in. I'm going to try and make up for lost miles tomorrow. Nat and I are going out of town Friday nite to celebrate our anniversary, so just getting in a normal run Friday and Saturday will be tough.

Tuesday - zero miles

Didn't run. Period.

Monday - run 3 miles

Easy 3 miles after yesterday's LR. Getting out the door when my body was telling me total rest day was tough. Very satisfying run. Easily could have, and probably should have, run 5.

Week Total - 40.2 miles

Good week. Actually, my best week ever. Solid 5+ mile runs that felt good and a good long run.

Sunday - run 11.9 miles

Whew! I made it. I put off the LR 'til this evening and by the time I headed out the door I really didn't feel like running. My fam went out to eat while I ran. And from the beginning all I could think about was how much farther I had to go. By the turnaround (out and back) at 6 miles I was mentally drained. I'm not sure if I was physically drained or not, although my head told me I was. I'm just mentally weak right now. Anyway, I stopped at about 8 1/2 miles to grab a powerade. Took about 4-5 mins to regroup and then finished the run. My legs are tired, so maybe it wasn't just mental weakness.

Saturday - run 4.8 miles

Slept in so I didn't get out for my LR this morning. Went for a 3 mile run (before nephew's b-day party) but pushed further than the 1.5 for the out & back. I just wanted to run more. What the hell is happening to me? Three runs this week were enjoyable and one I wanted to run more. Big day tomorrow. I'm at 28+ miles for the week and this has GOT to be a 40 mile week.

Friday - run 2.6 miles

The plan was to run 4 miles today. A shorter run on the eve of my long run tomorrow. I decided to run a "fast" 1/2 to get an indication of where my speed is right now. Up to this point I've done no running that would be speed work. I'm not ready yet to run an all out mile. I don't want to know just yet what that would be. Anyway, after a 1 mile warm up, I ran the 1/2. I thought I could probably run under 3 mins and decided that I would be pleased with a 2.50. I ran a fast, but comfortable, 1/2 in ... 2.50! As I was running my cool down, I decided to call it quits after 2 and a half b/c 1) I was pleased with my fast 1/2 effort 2) I feel confident that I can reach 40 with this weekends planned runs and 3) it was hot.

Thursday - run 5.3 miles

I ran at the regional park trail, from now on just "trail" since it's the only one around. Over and back then 1 full lap. 9.25 pace for the 5.3 miles. I just looked at my log from last summer. One entry I ran 4 miles at the trail, over and back, at a 10.13 pace. My note to myself was "Felt good!".

Wednesday - run 5.6 miles

Today was supposed to be a run at the Regional Park, but I didn't feel like the trail today. I mapped out a new route from the park that goes up one of the steepest and longest climbs in the Athens area. The climb is about 3/4 mile long. I passed it up then back down the other side for about 1/2 mile, maybe longer. Then back up and down the front. It was a tough run, especially since I hadn't eaten since breakfast and I started at about 2 PM, and very windy. But I totally enjoyed it. This makes 3 runs in a row that I used the word enjoy to describe my run. Four if you include the race Sunday, which I did enjoy. Am I shifting over to an actual runner? I'll call this run Springcreek Ridge 10k. Yeh, I'll need to find another 0.6 to add to it.

Tuesday - run 5.0 miles

I went out on a 4 mile stretch that I know well. Ran at a comfortable pace. I wanted to see how fast the comfortable pace was. Thru the 1st half mile the pace was slow. At mile 2 the pace was still slow. I turned off the chronograph and continued to run by feel. At that point it didn't matter how fast (slow) the run was. I was enjoying the run so I added a mile to it to make it 5 miles.

Monday - run 3.6 miles

AM) 3.6 miles easy effort. I felt sluggish and legs felt tired. But the easy and enjoyable effort was about an 8.17 pace. Not bad at all.

PM) 1.4 miles with Fivefingers on.

Week Total - 25 miles

Not 30. Kind of bummed about that but should be relatively rested for a big week this week. 40 is the goal.

Sunday - run 7+

I did a ~7 mile trail race today. I'm not totally sure what the distance was, but I was pretty close to racing the pace I thought I could. I went out too fast, so the middle part of the race I suffered a bit before I was able to recover for a strong finish. All in all, I'm pretty satisfied with my effort.

Saturday - run 2.2 miles

Easy 2.2 mile run to keep loose before the trail race tomorrow.

Friday - run 3.0 miles

And that ditch gets bigger. I spent most of the day finishing a tree house for Luke's birthday. Then spent some more time playing with him in it. Managed to get in a 3 mile run between that and dinner. I don't regret it a bit!

I am not going to try to make up the difference tomorrow. Although the mileage is more important to me than the race on Sunday, I'm just not going to tire myself the day before. If I can make it up in a 2nd run Sunday PM then great. If not, I'll be rested for a big week next week, won't I?

Thursday - run 2.25 miles

2.25 miles on the Y treadmill. I had planned on two 2-mile runs today, AM and PM. Probably gonna skip the PM. And the ditch gets deeper. Planning on a 5 miler tomorrow which may get me back on pace for that 30-mile week.

Wednesday - run 4.4 miles

AM) I ran one loop around the Regional Park trail, 2.3 miles. My goal was to run all out and see what kind of pace I could hold on the trail. I normally shoot for under 23 minutes b/c I know that is under a 10 minute pace. I ran a 20.45 today. I was pumped about that until I did the math and found that it is a 9.01 pace. I just missed the 8's! I was supposed to run 2 loops. Didn't.

PM) I ran another 2.1 miles from home to get in some mileage. I got two runs in today but since I ditched the 2nd loop of the park this morning I actually ran less than I had planned for a single run today. Digging a ditch I might not be able to get out of (less than 30 miles this week, I mean).

Tuesday - 0 miles

So much for running every day this week. I just didn't feel like running today. With this week a rest week, I couldn't talk myself into running. I want to taper for the race on Sunday, but still want to get in 30+ miles. I've got to remember these short races I've got scheduled are just something to look forward to. I can't slack off resting up for them or my overall fitness won't get to where I need it to be by Oct. I will try to get in 2 runs tomorrow. If it ends up being not enough rest for Sunday I'm OK with that.

Monday - run 6 miles

I ran an old and tough 6 mile route that I haven't run since last year, and I only ran it once last year. It's got 11 hills in the 6 miles. At least they are hills to me, probably not to everyone. Anyway, it started out well. The first mile was 7.50. The second mile went OK, about 8.03 (tougher mile). But just over mile 2 I hit the steepest hill. I really don't remember it being that steep. The run went south from there. Pace ended up being about 8.34. The positives: decent 1st & 2nd miles, never really felt bad (at least on the flatter sections), finished relatively strong, and ran the whole way (I walked some last year).

I'm glad this is a rest/down week. I wanted today to be similar to the last 3 weeks, but I'm am going to shorten the rest of the runs this week. I hopefully will still get in 30 miles this week, but I'm planning on running everyday (something I haven't done yet) so my daily mileage will be lower.

Week Total - 30.1 miles

Good week considering Natalie was gone from Thursday to Sunday evening.

Sunday - run 4.5 miles

Not the 5 miler I had originally planned, but 4.5 still put me over 30 miles for the week. A 7.46 pace that felt easy, maybe 75% effort.

40 Miler

I got notification today that I can change my registration from the marathon to the 40 miler. I'm not sure why I'm so hesitant to make the change. I'm thinking about it way too much. Which is interesting to me b/c I signed up for the marathon w/o much thinking at all. I can't figure out why this is different. Hmmm?

Saturday - Zero miles

Didn't run today. With Natalie gone, I didn't get time by myself to sneak in a run. Not a big deal. I knew this would happen, that's why the long run on thursday. With a five mile run tomorrow, I can still manage 30 miles this week. That will make 3 straight 30 mile weeks, albeit the last 2 less mileage than 3 weeks ago. I'm going into unchartered territory with my mileage. Three weeks in a row at +30 is a first. The 40.6 miles in the last 7 days (ending yesterday) are a new record (barely). This type of mileage in the past would have had me injured, so the fact that I'm not feeling much pain anywhere is such a blessing. Ha, also a 1st!

Next week is a down week for me. I really want to push the limit and shoot for that 40 mile "calender" week (Monday to Sunday) but with a race on Sunday and the injury free running, I'm going to play it smart and make next week a rest week. Of course, I've still got 5 miles tomorrow.

Friday - run 1.4 miles

Today was supposed to be a short/rest run just to get me over the 30 miles/wk hump. After yesterday's 9 miler I needed a break. Tomorrow will be similar. Plus Natalie's gone, so finding the time for anything longer is hard anyway. I also have a race planned for next weekend so the easy runs should help me recuperate. I've put in just over 40 miles in the last 7 days. Ran in my new VibramFiveFingers on grass. Jury is still out on them.

Thursday - run 9.2 miles

Ran on the Regional Park trail today. Four loops of 2.3 miles each. Pace was 11.03/mile.

loop 1 - 24.46
loop 2 - 24.58
loop 3 - 25.19
loop 4 - 26.39

I wanted to run 5 loops for 11.5 miles but I was running out of time (I had to pick up Luke from school) especially if loop 5 went south anywhere near what loop 4 did. Whew! Interestingly enough, I was at the exact time a little over the halfway point on loops 2 and 3 but came in 23 seconds slower on loop 3. I was really trying to focus and thought I was running quicker during that stretch. Hmmmm?

I wore my new arm coolers from Moeben. Chaffed a little under the arms (nothing some Bodyglide won't take care of). But overall I think I like them. Once they got wet with sweat I could really tell a difference in temperature, especially in the shade when I would catch a breeze.

Wednesday - run 4.0 miles

Four miles on the YMCA treadmill. Did some hill work, progressive times (8.57, 8.49, 8.41, 8.34) for each 1/4 mile. Mile 1 I started at 0.0 incline and raised it 0.5 each quarter. Mile 2 I started at 0.5. Mile 3, 1.0 and mile 4, 1.5. Still raised it 0.5 each quarter. So for 3.75 miles, I was technically going uphill the whole way. Good workout.

Tuesday - run 5.0 miles

Ran a quick but relatively comfortable 5 mile route I used to run with a buddy. It's the first time I've run it in probably a year and a half. The pace was ~ 7.46 (at least thru 4 b/c that's when I accidentally stopped my watch instead of lapping it). Based on my time, which is about where I was when I first ran it a couple of years ago, I'm either slower than I thought I was or my legs are a bit tired or maybe it came a bit easier. Only time will tell.

On a random note, it looks like I going to be able to take a short trip to Denver to spend 3 days running the trails out there with a friend. Our own sort of stage race. I'm hoping to cover about 15 miles/day. With this trip in the works about 5 weeks before the Triple Lakes race, I contacted the race director to see if I could bump up to the 40 miler. The way I see it, if I can handle 3 days at altitude and mountains for ~ 15 miles/day, five weeks later a 26 miler wouldn't be that much more demanding. I'm up for pushing myself to see how far I can go. I'm not looking for a race I know I can accomplish. This, of course, assumes I can handle the 3 days in Colorado.

Monday - run 6 miles

AM) 2 miles on treadmill. some core lifting.

PM) 4 miles. Didn't take watch but it felt "easy" and relatively quick, ~ 8.00 pace?

Week Total - run 30.6 miles

Not the increase to 40 miles that I wanted but the ofer on Tuesday and the weekend getaway didn't help. Over 30 miles two weeks in a row though is an accomplishment for me. Natalie is leaving Thursday and won't be back 'til Sunday, so an 35+ mile week may be a stretch this week too, but I will try.

Sunday - run 5.3 miles

Run today really was mentally tough. Legs were tired from yesterday and it was humid out. Talked myself thru most of it. Give myself a "B" for finishing the run when I really wanted to stop short or walk.

Saturday - run 9.2 miles

Got home from Pigeon Forge and went for a run. Today was supposed to by an 8.5 mile LR but I went to the park and ran 4 loops. Decided going a bit longer wouldn't hurt me (as long as it didn't hurt me) since I've got goose eggs for two days this week.

Friday - zero miles

Took the fam to Pigeon Forge Thurs-Sat. Went to Splash Country today. Didn't run.

Thursday - run 4.0 miles

4 miles on Old Niota Rd at 7.46 pace which I kept "easy" until the end.

Wednesday - run 6.7 miles

AM) 3.1 miles ~ 7.50 pace

PM) 3.6 miles ~ 7.35 pace. This run felt slower than that b/c I ran at 2:00 right in the heat of the day.

Tuesday - zero miles

Just didn't run. No particular reason.

Monday - run 5.4 miles

Nothing fancy. Easy run of 5.4 miles @ 8.29 pace. It felt slower than that. I actually thought it might be at 9.00. That's a good thing.

Week Total - 35 miles

Only my second best week ever. And I feel like I had quite a bit more in me. hmmmm.

Sunday - run 4.5 miles

Ran late tonite so it had actually been about 46 hours since I had run last, so I got in a pretty good rest. Felt really good for 3.5 so I decided to kick it the last mile and see what I had in me. Never looked at the watch until I finished and realized that at mile 3.5 instead of clicking the lap button I clicked the stop button! #@%*&. I feel relatively confident it would have been under 6.45 possibly under 6.30. Felt fantastic! Another day.

Saturday - 0 miles

I felt stoked after last nites run. I wanted to get in a short run today, 2-3 miles, but never got around to it. Probably just as well as my legs were tired.

Friday - run 12.8 miles

AM) 5.4 miles - Got up early and ran (I never do that). It felt awesome. About 68 degrees. Probably my best run, at least in terms of distance and how I felt the entire way. Already my best week this year.

PM) 7.4 miles - Went out for another run about 11 PM to get in my long run. Felt really good most of the way. And of course felt great when I finished. Feeling really good and not having any problems with my IT band. Foam rollers are the bomb! Thanks Charlie.

Thursday - run 3.3 miles

3.3 miles on the YMCA treadmill. Did a couple of quicker intervals during the runs. Mile stretches at ~8 min pace and last half at 6.44 pace. I won't win any races with these paces, but I also don't want all of my runs to be 9+ either.

Wednesday - run 5.6 miles

Did two laps around the Regional Park trail, 2.3 miles each. I rested for about 10 minutes between laps, but did both of them under a 10 min/mile pace with the 2nd one faster than the 1st. I also ran all of the uphills. Both of these were the goals of the run so I accomplished both. Then ran 1 mile around the road.

Tuesday - run 2.0 miles

Y treadmill. Not worth mentioning.

Monday - run 5.0 miles

I ran the miles I was supposed to. It was raining, so getting the run in at all is an accomplishment. I did singles on the treadmill at the YMCA. Supposed to be an easy 5, so that's exactly what I made it.

Sunday - run 2.1 miles

I ran in the heat of the day b/c I knew I wouldn't run later (and I didn't). I know myself quite well. The 2.1 miles puts me at 21 for the week. My best week this year. But not near where I need to be.

Saturday - 0 miles

Jake's birthday, hot, cake and ice cream. All excuses but I just didn't run. I actually got off the couch for another nite run about 10 PM and instead of walking to the closet to get my clothes (my intention when I got up) somewhere along the way I decided I would rather eat cake and ice cream. Which I did. And I was done. Zero miles for the day!

Friday - run 3.25 miles

Nite run of 3 1/4 miles. Just mileage.

Thursday - run 4.5 miles

Ran 4.5 miles on the treadmill at the YMCA. Intervals, 1/2 slow, 1/2 fast (for me). Ran my last fast half under 3 mins. I haven't done that in a while. I'm interested to see how fast an all out mile would be, but I don't want to hurt to find out. I'm such a wimp!

Wednesday - run 5.2 miles

Only had 5 miles on the schedule and left the house hoping to run 6 in an effort to make up my lost mileage from Tuesday. As I normally do, I took off for my run at 12.56 PM, the hottest part of the day. I cut my run short so I wouldn't burst into flames. Come to find out the heat index was about 101 today. Whew!

Tuesday - run 1.1 miles

I ran a mile with Jake in the stroller (trying in vain to get him to go to sleep). Just didn't make it back out for another run.

Monday - run 4.8 miles

Ran 1.5 miles during the day and didn't get in the next run 'til 11.30 PM. I've lost my Garmin and my Timex broke, so I ran a 0.7 route I thought I knew 5 times. Turns out it was just over 0.65, so I came up a little short on my day goal of 5 miles. No biggie, I will make it up tomorrow.

Sunday 6/14 - Run 6.1 m - Weekly Total - 11.4 miles

Took the family to Disney World this past week and didn't get much running in. Was at 20 miles for the previous week before we left on Sat. morn. to go to Disney.

Running is going well. My IT band is feeling better every day/run. My Plantar Fascia is killing me.

Went to a showing of "Running the Sahara" in Chattanooga on May 27th and met Charlie Engle. I ended up skipping the movie and talking with him for about an hour. And in true "me" fashion, came home and signed up for a trail marathon.

Thursday 5/7 - run 3.3 miles

Didn't get much done last week as far as exercise goes. Downloaded and watched "Running the Sahara" over the weekend and am motivated to run more. I believe it was something similar that motivated me right into an inflamed IT band that sidelined me for 5 months. Anyway, ran for the 3rd straight day today. All short runs, but I am going to try and be consistant. Short runs, just every day. IT band hurt a little today. I will continue to take it slow as far as increasing mileage.

It looks like I'm back...

I've been running/biking for about a month now. Nothing huge, but a few short runs each week (27 miles the last 4 weeks) and some short stints on the CycleOps (~15-20 miles/wk). But, in true Me fashion, I went out and signed up for a duathlon, Team-Magic's Magic City Duathlon in Birmingham.

The Du was last Saturday. I actually finished 2nd in my age group. Completely surprising since I've aged up to the super competitive (usually) 40-44 age group. I placed more due to a poor showing of 40-44ers than my speed, but was pleasantly surprised with my runs (A testament to the ~15 lbs I've dropped since January more than the mileage I've put in). They were about 30" faster per mile than I thought I would be. I was spot on with the bike. My longest ride on my bike this spring was the distance from the hotel to the race start!

But probably most importantly from this past weekend, I raced the entire distance free from the knee pain that sidelined me the last 5 months. But I am taking it slow. Very, very slow. Until next time...