Week Total - 25 miles

Finished the week with my longest run in over a year. Sunday's run also marked 13 days straight with a run. Biggest week since, who knows when, maybe even longer than last fall.

Sun - 10/5 - 11.0 miles

Well, I went into the week with a goal of 25 miles. It would be my best week this year, and I wanted to prove something to myself; namely, that I could put in the mileage in a week even if Natalie was gone for three days. The week didn't quite go as planned but I did run every day. Going into Sunday's long run I was at 14 miles for the week. I left the house with a 10 mile run, 10 single laps around the Middle School CC course, in the back of my mind.

I ran the first mile in 8:51, then had to stop to use the restroom. Back out for two more laps plus a bit around their track, 3.2 total. I took a quick break, then bored, decided to head out for a 5k. Got back to the car at 6.3 mile and a 8:52 pace. Almost stopped, but talked myself into a couple of more miles. As I got into this part of the run, I felt better and better. Runner's high? Anyway, ran to Ingleside and back to the Middle School for right at 11 miles. The pace ended up at 8:50 for the 11. And 25 for the week!

September Total - 58.4 miles

I forgot to post September's total - 58.4 miles. Started real slow but picked up with some consistency towards the end.

Sat - 10/4 - 1.5 miles

Got out about 11:15 PM to keep the streak alive. 8:17 pace.

Fri - 10/3 - 1.5 miles

Two laps around field.

Thurs - 10/2 - 2.0 miles

City Park, Middle School - Luke soccer. Felt tired.

Wed - 10/1 - 4.5 miles

Regional Park. Two laps. Easy. And slow.

Tues - 9/30 - 3.0 miles

Ten PM run. First night run in a while. Slow. Not sure why I don't do this more often. I really enjoy running at night.

Mon - 9/29 - 1.5 miles

Easy shakeout run in the field. Two laps. 9:27 pace. Six straight days of running and a positive strep test this morning has left me tired.

Week Total - 20.5 miles

It's been awhile since I've even bothered to total the weeks, it's been that bad. After a slow start to the week, it picked up. Six consecutive days running, a 'long' run of 6.3, a quick one lap at Regional, a a few more decent miles thrown in.

Sun - 9/28 - 6.3 miles

Ingleside to City Park, two laps around CC course and back to Ingleside. 8:55ish pace. CC laps were 8:44 pace.

Sat - 9/27 - 3.5 miles

Very easy 3.5 miles from Library to Veterans Park and back. 9 minute pace.

Fri - 9/26 - 3.5 miles

Plan for today was to run three. I was feeling decent so I decided to do a local 5k route (Angie Grubb 5k) and run slightly uncomfortable. After a 4/10 mile warm-up, I started a little too fast - 7:10 pace for the first 2/10. I backed off considerably and went through mile one about 8 minutes. 8:03 for mile two (a couple of hills) then 7:31 for mile three. Finished in 24:18 for a 7:50 pace. Not bad.

Thurs - 9/25 - 3.0 miles

Easy three while Luke was at soccer.

Wed - 9/24 - 2.2 miles

Regional Park. I took off hoping to do two laps; first one fast, then second easy. Mile one was a 7:56, my fastest, yet. But my second mile was slower than previous fast outing and my last 2/10 was a second slower. Overall, pretty much the same as Aug 27th run. Not exactly what I would hope for, but at least not slower. 20:40 for a 9:24 pace.

Tues - 9/23 - 2.0 miles

City Park and Jr High while Luke had soccer.

Sun - 9/21 - 1.5 miles

Around the field.

Fri - 9/19 - 3.9 miles

Easy 3.9 miles at Regional. The legs felt very heavy and slow, possibly due to the quicker running I've done this week (I'm not used to it). But I was light this morning, 196.2 lbs. The pace ended up being faster than what it felt.

Thurs - 9/18 - 3.1 miles

Six tenths of a mile warm-up, two mile middle school cc path in 14:58, and a half mile cool-down.

Tues - 9/16 - 3.0 miles

Three miles around city park and junior high while Luke had soccer. 8:08 first, 7:59 second, and 7:52 third for an 8 minute pace. Fastest easy run, yet.

Sun - 9/14 - 2.5 miles

A mile and a half warm-up on my field loop. Then two half mile repeats in 3:31 (7:02) and 3:26 (6:52).

Sat - 9/13 - 6.4 miles

I had a massage in Chatt today so I stopped by Enterprise before coming home. I haven't been on the trail since Still Hollow in early August. I knew I was running decent because my first mile was under a 10 minute pace (first time this year on that trail). As I hit the next 3 miles my pace crept up around 11 minutes and past, 11:22, I think. But I picked up the pace on the last 1.5 miles or so and finished with a 10:51 pace. I didn't know it at the time, but my quickest pace (minus race), late July, had been 11:25 for my Still Hollow recon. My race had only been a 10:37. My last 8/10 was an 8:18 pace, compared with 8:59 in July. So despite some rather puny weeks of running, there has been some noticeable improvement, much like last year. Speaking of, I didn't break 11 minute pace at Enterprise last year until Sept. 19.

Thurs - 9/11 - 3.1 miles

Ran today while Luke had soccer. After a few minutes, I felt like I would be happy if I ran a mile and a half. But I kept going (laps around City Park). Progressive run. Mile one = 8:29. Mile two = 8:19. Mile three = 8:01. Finished with another tenth and an 8:15 pace, matching my best pace from last Thurs, but today was a continuous run.

Wed - 9/10 - 4.4 miles

Regional. Two laps. It started out well, about 9 mins for the first mile, but then I slowed considerably. Almost stopped after one lap, but kept going. I've been fighting an infection for the last week or so, and I felt like I'd been sick.

Sun - 9/7 - 1.5 miles

After a week where my depression took center stage and a weekend trip to Murphy, NC, today saw a short run around the field. My nephew invited his running 'crew' to come run.

Thurs - 9/4 - 4.0 miles

Four miles while Luke was at soccer. I usually run a bit, stop and watch Luke, then run some more. Today was 1.6 miles, 1.1, and 1.3 miles stretches. Combined time of 33 minutes for a quickest pace this year of 8:15/mile.

Monthly Total - 58.1 miles

I ran 58 miles.
I lost about 5-6 lbs.
I've lowered my one lap at Regional.
My easy runs are quicker.
Ready for a good September.

Week Total - 20.0 miles

A good week. Not exactly what I wanted, hoping for around 26, but I had some good runs. The quickest easy run this year, the fastest one lap at Regional this year, a progressive 'long' run, more mileage than last week, and the lowest weight I've been this year 197.6. This is a good week to use as a springboard for a good fall!

Sun - 8/31 - 6.0 miles

City Park, Cedar Springs, Keith, Walgreens, Apt, back. 3 x 2.0 miles. Progressive each loop. Each 1st mile - 8:54, 8:49, 8:44. 2nd mile - 8:45, 8:31, 8:17. Each 2 miles - 17:40, 17:20, 17:00 - 52:00 for an 8:40 pace. Felt good.

Sat - 8/30 - 4.0 miles

My old, stand by four mile route from Ingleside to City Park and back. 8:55, 8:45, 8:27, and 8:23 for an 8:37 pace. The best easy run pace this summer. Probably even all year.

Fri - 8/29 - 1.5 miles

A quick, and hot, 2 laps around my newly mowed field. I added about 1/4 inside section to the field last night and wanted to try it out. I took a quick break from 'watching' UTMB.

Thurs - 8/28 - 3.0 miles

Three hot miles around city park while Luke practiced soccer.

Wed - 8/27 - 3.3 miles

Regional Park for 1 lap, then 1.1 along the pond path. As I drove over to the park, I was feeling light (198.4 this morning) and feeling spry, so I decided to do a quick lap. During the early section along the pond I was in the 7:30ish pace and the thought went through my head that a 9:20 pace was about right for today. Things went pretty smoothly. I didn't really push, just kept up the pace. And ended up in 20:31, yep, a 9:20 pace. Best 1 lap at Regional since last October and I didn't hit a 9:20 pace or better 'til Sept. of last year.

Mon - 8/25 - 2.2 miles

I wasn't planning on running this evening but the chance came up. Drove over to the local Middle school. My nephew, Brady, has his first CC meet this Thurs. Their course is a mile loop cut through the field in front of the school. I ran two laps plus. 8:14 & 7:48. Good change of pace. A bit like my field loop but longer.

Weekly Total - 16.1 miles

Pitiful week. But better than the last three.

Sun - 8/24 - 1.6 miles

Mowed the field today and ran a few laps. Hot!

Sat - 8/23 - 4.1 miles

A little over 4 miles from Ingleside to City Park. It was hot!

Fri - 8/22 - 3.3 miles

Regional Park. We had a storm roll through Wed night and limbs were down all over the trail. Brush along the creek was also laying over the trail. Add 5 trees across the trail and it didn't lead to much of a run. Kind of a slog with a bit of trail clearing mixed in. Oh, and it was about 93 degrees! Got back to the car and added a bit over a mile along the road and pond path.

Wed - 8/20 - 3.7 miles

I was having a bout of depression this evening and started not to run at all. And actually stated aloud that I was going to stop running altogether. Anyway, after much encouraging, Natalie got me to the Y (storming out). I ran for 25 minutes on the track, about 2.7 miles. I started feeling pretty good, so I took a short water break and decided to run a fast mile. About a month ago I ran a 6:57 on the track. Today went 6:55. I was a bit bummed b/c it felt like it would be faster than that. Plus a two second increase after a month, possibly longer, isn't real promising. But I ran and that's the important thing.

Tues - 8/19 - 3.4 miles

From Ingleside. 3.4 miles in 30:46 for a 9:03 pace. Felt very sluggish today. Hip hurt a lot.

Week Total - 6.7 miles

Aaagh! Four progressive weeks of good mileage/runs and then this; three declining weeks of very few runs. 13.5, 10.4, and 6.7. But, this morning I woke up at 199.6 lbs. Under 200 for the first time in months, so I'm motivated to make this upcoming week great!

Sun - 8/17 - 4.5 miles

Two progressive laps at Regional. Slow and hot!

Sat - 8/16 - 2.2 miles

Regional one lap. First run since last week's race on Sat. At least I didn't feel bad today. Just kind of ran out of time for two laps.

I'm disgusted I'm only at 17+ miles for this month. Last year I went for 88 in July and 78 in August. This year I was at 86 for July and on pace for 35ish for August.

Week Total - 10.4 miles

Nothing to say that won't be bad.

Sat - 8/09 - 6.0 miles, Still Hollow 10k

After a week in which I didn't run (lots of stuff going on), I got thoroughly depressed. I even talked about not doing the race, although, in the back of my mind I think I knew I would.

Race day. I wrote last year's mile splits on my arm. Last year I didn't really know where I was. This year I hoped I was on par with last year's mark, but feared that I wasn't. So, mile one ended up being about 5 seconds slower. Mile two was about 7 seconds slower. Mile three the wheels fell off - 1:22 slower! At that point I settled in to a training run. Mile 4, the toughest time wise, was less than a minute off last year's. Mile 5 was a bit over a minute. As the finish got closer I felt better and picked out a guy that had passed me earlier. I chose to stay with him until he put some distance into me on the last hill about 2/10 from the finish. I kicked it in the last bit and ran out of real estate. I finished just behind him and another guy. Time: 1:01:18. Almost 4 minutes slower than last year. But my best time this year! I finished 41st overall (25th last year) and 5th in the 45-49 age group. My time would have placed me 2nd in the 40-44 AG. And although I finished 7th in my AG last year, my time from last year would have placed 2nd this year. It is what it is. Time to start grinding, my new term.

Got a massage after the race and the therapist confirmed that my IT band was extremely tight. Also a lot of tension in the right should blade.

Mon - 8/4 - 4.4 miles, 44 mins

An easy two laps at Regional. It felt slow starting out, and most of the run for that matter, but the time was faster than the effort seemed. Signs of some fitness coming around. I went through mile one at 10:12 pace, the fastest 'slow' effort this summer, I think. Made a conscious effort not to slow on the second lap. When I reached the top of the last hill, 6/10 from finish, I was at a 10:15 pace. Feeling good, I pushed the last 1/2 or so to lower the average pace to 10:05. A progressive two laps and my fastest two laps of the summer. Also, may fastest 1st lap at 10:12 and fastest 2nd lap at 9:58.

Week Total - 13.5 miles

Well, my down week turned into a real down week. Was hoping for 4-5 runs for 20 miles. Ended up with 3 for 13.5, but I did get in my Still Hollow recon run. If there is a week I don't hit my proposed, the down week is best.

Sat - 8/2 - 5.0 miles

Easy run from Ingleside to City Park. Five miles at 9:03 pace.

July Total - 86.2 miles

I wanted to top last year's total of 88. Close! Can't complain about the last four weeks, though. Progressive increase in mileage from 14.6 to 20 to 22.2 to 23.4. Progressive increase in long run from 4.4 to 6.3 to 6.8 to 7.2. Probably could've increased both a bit more, but not bad. Decreased pace on my long runs, too. Lost some weight, albeit not what I wanted. But a good month. Last year, August ended up being fewer miles than July. Goal this year is for that not to happen.

Wed - 7/30 - 6.0 miles (5.8 miles + 0.2 mile cd) Still Hollow recon

Today's outing was a recon mission of the Still Hollow. I've done most of it the last couple of weeks but today was going to be the first time running the actual course from start to finish. Although, initially I had planned on just a slow, easy jog, I changed my mind, deciding to add some quicker running to better gauge my overall fitness and speed. So the new plan was this: run a fast first mile (because the first 4/10 of the race is on the road, it is by far the fastest mile), use miles 2 and 3 to recover, even stopping to rest after mile one if I wanted to. Run a fast fourth mile (the toughest, for me anyway, due to rolling hills), use mile 5 to recover and then a fast finishing 8/10. I wrote last year's race times for these 3 segments on my arm. Although, not imperative that I beat these times, with the rest, I really felt mentally I needed to be close. Simple enough plan, right? Oh, and I was going to stop my Enterprise after meeting Natalie (she had a tennis match in Chattanooga) to take the boys to Jump Park. I figured about 2:00.

But with every well designed plan, there are obstacles. And in this case, they ended up being self-imposed, mental obstacles. When I reached Jump Park, Natalie informed me that she had signed up the boys for a 2 hour jump slot. Ok, no big deal I supposed. But at the end of the time, which we didn't get started until 1:00, I was starving. So we ordered some food at the Jump Park café. I didn't order anything and opted to munch on some of the boys so I wouldn't get full before running. And although, that worked out to a degree, I still ate more than I should have. And now it is after 4:00. I've already started to get angry about the whole time/food thing at this point. As we are loading up to come home, Nat says something about me stopping to run and I reply "I'm not sure I'm going to." Luckily, it takes about 20 minutes to get to the Enterprise exit, and I decide to pull off, still unsure if I'm going to run. I'm feeling a bit full, but it's more about me being angry that my plans were thrown off kilter.

After sitting in the car for about 5 minutes deciding on whether or not to run, I get out. It's a go. A quick jog to warm up, then off on my first fast mile. Last year's time was 7:48, so that was the goal. Again, the first 4/10 is down the road and I was going about 7:30 pace. I figured that wasn't fast enough once I hit the trail, but any faster seemed really not attainable. I hit the trail and slowed some. I continued to watch the pace. At about 7/10 mile my pace reached 7:48 and I stopped. Just stopped. I wasn't really mad at this point but I wasn't really sure what I was going to do. After just a few moments, I decided to keep going and back off a bit. Seven-tenths is close. With race adrenaline, maybe that first 4/10 is considerably faster and gets me through the remaining 3/10. I jog on. Sometimes walking, even some of the flats. About 2.5 miles in a pass a runner that I had given directions to before I got started (he was running in the opposite direction from what I had told him). I stopped my Garmin while I chatted for a moment then continued on. After a couple of minutes I began to gear up mentally for the fast 4th mile, the toughest) and glanced down at my watch to see where I was and realized I hadn't restarted it. Crap! I'm not sure when the 4th mile starts. I estimate that I had gone about 1/4 mile. As I get closer to the 4th mile, negative thoughts really start to creep in. This is not shaping up to be what I want my last run on the course to be before the race. I'm regretting even starting the run. Wishing I had just driven home at this point.

My mind eventually starts going through what will happen when I get home. Natalie will ask me how the run went. As I plan on what I'm going to say, it comes to me to respond with "great". When she pushes for me to explain, as I know she will, my response will be "Oh, the run sucked. But it was great to be on the trail. I'm healthy, relatively, at least I'm able to be on trails running. What do I really have to feel bad about? Anyway, about this time what I had estimated being mile 4 comes up and I'm off. Picking up the pace as much as I can. Last year's 4th mile was a 11:06. I figured with the trail being equal the entire mile (it's not) I needed to go through 1/2 mile about 5:30ish. The first two tenths went by in right at 2 minutes, ahead of pace. I hit a short hill in the 3rd I walked, so slowed a bit. But as the mile progressed, the hills didn't really become a problem. Right at the end of the mile I hit what is probably the steepest grade in the course, but very short. I ran it and pushed to the end of the mile. 10:37!

After a few moments rest, I pushed on, feeling rejuvenated. Easy jog through the 5th mile and then upped the pace for the last 8/10 finish. Last year's pace on the finish was an 8:59, today about 9:30. But I knew I hadn't pushed like I would on race day, just a solid finishing effort. As it turned out even with the blah first half of the course, I finished just about a minute off my race time from two year's ago and with the fastest time at Enterprise this summer. Crazy what the mental game can do. I'm convinced just that slight change in attitude propelled me to a good second half.

Mon - 7/28 - 2.5 miles, Regional tempo (2.2 miles in 22:07 + 0.3 mile cd)

Regional Park tempo. One lap at Regional. Like last year, this will be my benchmark trail speed indicator. I got down to 8:53 pace last October (on the 2.4 mile loop). My first recorded run last summer was on July 27 and the pace was 9:36. Part of that loop is closed currently so the current loop is only 2.2 miles long. I feel that the 2.4 loop was actually faster due to the closed 0.2 mile section being on a flat section. Anyway, today's run ended up being a 9:36 pace. That's the best I've run this summer. A prelude to a similar Still Hollow 10k in a couple of weeks?

Week Total - 23.4 miles

Another week of 'bests'. Total mileage, longest run, fastest long run, most runs (6), most consecutive days (6), lowest weight (204.4). Fell 0.6 mile short of my goal of 24 miles. After a promising start to the week losing weight, 3 lbs by Wednesday, I gained 2 back by weekend. Friday saw a surprise birthday party for Natalie in Chatt and Sat. was Rylan's birthday party (pizza and ice cream), so probably not the best couple of days to end on. It was a good week, though, so not going to be disappointed by the lack of weight loss just yet.

I'm planning on a Regional one lap tempo Monday and maybe some quarter repeats on Wednesday before cutting back. Possibly a recon run of Still Hollow Saturday easy. This is going to be a down week, maybe 18-20 miles. Weight goal = 198.

Sun - 4.4 miles, 48 mins

Regional Park two laps. Slow, but on first lap I ran all of the hills (although had to walk after reaching the tops) for the first time this summer. Second lap was laborious.

Sat - 2.5 miles, 24 mins

After a rare night out last night, I didn't feel good today. Forced myself out the door (wasn't as hard as it might have been a month ago, which is encouraging) for a 2.5 mile run down the RR tracks. They have put down some new gravel on the proposed Rails to Trails path that looked promising. It ended up being just that, new gravel. Difficult to run on and not fun at all. But it's good to have gotten it in.

Fri - 7/25 - 7.2 miles, 1:23

Enterprise for a 7.2 mile run. Started sluggish and felt slower than last Friday (ended up faster start, slower middle). Didn't take a wrong turn this week and made it through the Still Hollow course then finished with an 8:46 mile (faster than last week). Pace this week = 11:32.

Thurs - 7/24 - 2.3 miles, 20 mins

Ran on Y track while boys had swim lessons. Cut the planned 3 mile run short to shoot baskets with Luke.

Wed - 7/23 - 3.0 miles, 25 mins

Ran 3 on YMCA track while Luke was at Tae Kwon Do. Two slow, 9 minuteish, warm-up laps, and one 7:20ish 3rd.

This morning weight = 202.8!

Tues - 7/22 - 4.0 miles, 37 mins

Another slow, humid night run. Junk miles.

Week Total - 22.2 miles

Best week so far. Total mileage. Longest run. Fastest long run. Runs +5 miles = 2. And lost another 2.6 lbs which puts me at my lowest for the summer, 205.2. Still quite heavy. Nat and I started a new nutrition plan today. Goal weight by next week, 199.

Sun - 7/20 - 5.1 miles, 46 mins

By the time I decided to take the time to run this evening, I didn't want to. But I made myself. Without today's run, I'm under last week's total, which is my history, following a good week with a sub-par week. With today's run, I'm over last week's total, my only motivation for going out this evening. I wanted at least 4 miles, but 5 was in the back of my head for some reason. It felt slow, and was. But it really didn't feel labored at all, so I kept the slow pace and tried to stay positive about being out there. And it was extremely humid, which may have had some to do with slow pace.

Fri - 7/18 - 6.8 miles, 1:19

Enterprise. Started at the visitor's center with the intention of doing the Still Hollow course. My goal today was to improve on my time from last week, a 12:28 pace. It was raining, although cool, but I still started off slow for some reason. My first mile was only a 10:37 pace, which was the same time for mile one last week, although at the time I didn't know that. Mile two starts 3 continuous miles with some rolling hills. Today I ran more of them than last week. When I came to the turn that would have continued the Still Hollow course, I decided to run back to the Hidden Lake start, adding about a half mile, which would then bring me back on course. Around the lake I inadvertently took a wrong right turn, instead of left to Deer Hollow, and came back out at the Hidden Lake start. Instead of coming back to the car, I looped around again, then back. Finished the last mile under 9 minutes. Last week's finishing had been slow, so it felt good to finish strong. Today's outing was 6.8 miles in 11:43 pace.

Thurs - 7/17 - 2.8 miles, base tempo

I decided to run a hard effort for one lap at Regional today to see where I am. 6/10 mile warm-up followed by a 21:16 lap, a 9:40 pace. I'm not actually sure if I'm proud of that or disappointed. But it's a start.

Wed - 7/16 - 4.4 miles, 47 mins

Two laps at Regional. Negative split. 23:33, 10:42 pace for lap one. 23:13, 10:33 pace for lap two.

Mon - 7/14 - 3.1 miles

Slow, easy, relaxed run about 9:30 PM. I love running at night. I just don't seem to get out there as much as I'd like to.

Week Total - 20.0 miles

Best week so far, both in total mileage, number of runs (5), and longest run. And lost a couple of lbs, not the four I wanted to, but two is better than none.

Sun - 7/13 - 2.3 miles, 25 min

Hot, slow run at Regional today. Legs felt tired or maybe it was the 92 degree heat.

Fri - 7/11 - 6.3 miles, 1:18

I made it down to Enterprise today. Parked at the entrance and ran the Still Hollow 10k course, then back to the entrance. I felt tired much of the run. Mile 3 is the hilliest mile with continuous up and down that I can never get into a rhythm with. I almost cut the run short at a split and came back to the car for a 5 miler. But I forced myself to turn left instead of going straight. I'm glad I did. Once I got mile 3 out of the way, things got better. It was a bit outside my endurance level right now, though. The finishing mile when I park at the entrance is my favorite mile to run anywhere right now. It's a great finishing as it's a slight, gradual downhill most of the way with only a few ups. I usually feel great along this stretch, but today (although I did pick up the pace some) felt like work. All in all, though, a good run. Glad to have increased the distance. It was August last summer before I went over 6 miles for a run.

Thurs - 7/10 - 3.0 miles, 27 mins

Three junk (easy) miles on the YMCA track while Luke was at swim practice. I hope to get down to Enterprise South in the morning!

Pumped. The Hardrock 100 starts at 6:00 AM Mountain time. My pick is Kilian.

Wed - 7/09 - 4.4 miles, 47 mins

Regional Park for two laps. As I got started the plan was to run 1 warm-up lap followed by a tempo 2nd lap. Almost immediately, though, I knew the legs were not going to want to cooperate. So I settled in with the goal to negative split, again. First lap was a 24 min, a bit slower than Sunday. Pushed lap 2 for stretches, other stretches felt slow. Ended up in 22:45, 10:20 pace. My times aren't close to where I was last year, but they are improving.

Tues - 7/8 - 3.0 miles, 25 mins

Quick chest and tricep workout at the YMCA before a 3 mile run on their indoor track. My first mile was a 9:00 and the second was an 8:45. I knew before I started I wanted to negative split the 3 miles. A few laps (19 laps make a mile on the track) into the third mile, I decided to start picking up the pace, about 85% effort. I slowed for about a lap and a half at the midway point before picking up to about a 90% effort on the second half. The last 3-4 laps were about a 95% effort. Finished mile 3 in 6:57. No records there but the fastest I've run a mile this year. Oh, but I'm still fat, 208 lbs this morning. Goal weight by 7/31 = 195.

Week Total - 14.6 miles

Quiet week.

Sun - 7/6 - 4.4 miles, 47 mins

I got back to Regional Park today feeling pumped. Oh, what only one day can do. I didn't what to run fast (relative) but I did feel like running farther than I have in a few weeks (since my IT flare up). So I went out in a comfortable pace with the goal to run 2 laps. I was making average time on the first lap and about a mile in decided I was going to try and negative split the laps. I haven't done that this year and only did it last year after I had gotten in pretty good shape last fall. So, I went through lap one in a 23:46, 10:48 pace. Again not fast, but not slow right now, either. I tried to keep the same pace up, and I noticed that after mile one on lap two that I was under my first lap time by about 10 seconds. Mile two has three pretty good, but short, hills. I forced myself to run them just like I had lap one and succeeded. At mile two, I was under about another 10 seconds and quickened the pace on the last 2/10 to cut another 10 seconds. End result: lap 2 in 23:15, 10:34 pace, and a negative split for the first time this year. Not anything that is going to win me any races but a significant run at this point in my fitness progression. Oh, and my IT band caused me less discomfort than at any point in the last three weeks.

My favorite ultrarunner, Anton Krupicka, won the Lavaredo Ultra Trail 119k Friday. You can find his race report here.

Sat - 7/5 - 3.0 miles, 37 mins

Today was the first time in weeks that I have felt 'down'.  Late afternoon was setting in, and I hadn't run yet (which would have made it 3 days in a row). After losing 5 lbs by Wednesday, my weight had crept back up about 3 lbs from eating out Thursday and Friday night. Anyway, I forced myself to the park. I took off down the path towards the pond that makes up the first half mile and got about a tenth in when I noticed people had set up for a wedding at the edge of the pond. And several were sitting on the path! I got a bit perturbed and, not wanting to ruin the wedding by running through it, I turned around and started walking back to the start. I really contemplated walking back to the car and going home. But I started running again and when I reached the car, kept going. I ran the trail clockwise for about a mile and a half then turned around and came back. It was slow. I didn't feel good. But I ran anyway and when I got back to the car, I was feeling much better. Funny how fragile the pysche is.

Wed - 7/2 - 2.2 miles, 22:41

Regional Park one lap in 22:41 for a 10:18 pace. IT discomfort was minimal today. Hopefully it's getting better. Ran a bit faster on the 15th of June but I really didn't push today and definitely didn't go out looking to run well (relative). It's about time to start pushing once a week for quicker times and stretching the distance out, as well.

Tues - 7/1 - 2.0 miles, 18 mins

Short run at city park again today as I forgot my Garmin and wanted to run something I knew. Slow, with some knee pain and very tight right calf.

Mon - 6/30 - 3.0 miles, 26 mins

Three laps around City Park. Slow, but progressive: 9:13, 8:56, 8:18. Last year I put in 88 miles in the month of July en route to getting in pretty good shape by summer's end. The goal this month will be similar mileage with more weight loss that last year. The lowest I got last summer was about 195, even only 193 in the fall.

Sun - 6/29 - 2.2 miles, 25 mins

I got back from vacation, Sarasota, yesterday evening. I ran exactly 1.5 miles while I was there. Not exactly the 3-4 runs I had hoped, but such is my pattern. The good news is that I didn't gain ANY weight! So there's that victory. Anyway today was a single lap at Regional. My IT band still causing some discomfort. Ugh! Natalie got me a massage for Father's Day, so hopefully that will help.

Thurs - 6/19 - 2.2 miles, 25 min

Very slow outing on the trail today. But a storm rolled in right before I left the house so considering I got out there anyway, I'll call it a victory. The hip (IT band?) is still causing me almost continuous pain two weeks after initial flare up, so a trip to a massage therapist or chiropractor may be in the future.

Sun - 6/15 - 2.2 miles, 22:24

One lap Regional. Hip has felt bad all day, but for some reason I don't really feel it when I run. This has been my best lap in a couple of months. A 22:24 for a 10:11 pace. Got some work to do. Weight's down to 208. Got to get the hip better, though.

Fri - 6/13 - 2.2 miles 25 mins

Another lap at Regional. Although the hip and outer thigh still had some discomfort, the knee felt good. It rained the whole time (what is it that's refreshing about running in the rain?) but still cut about a minute off yesterday's time. Doesn't really say much about today, more so about how slow yesterday was.

Thu - 6/12 - 2.2 miles, 25 min

One lap at Regional. I cut my planned two laps short for two reasons: 1) I was struggling since I hadn't run in over a week, and 2) my IT (I assume) was causing some discomfort from my hip to the outside of my thigh. Although my knee has been feeling good the last couple of days, my hip has been giving me some slight discomfort. The pain today was more noticeable when I was walking, not running. My knee felt fine the whole time which is promising.

Mon - 6/9 - IT band update

I think the IT band is better, at least there weren't any instances yesterday that caused pain. I can't say that about last Friday as just about any movement that put pressure on my knee caused some pain. I'm going to take it easy until Wednesday, though. In the past I would have rushed into a run as soon as it felt some better, usually only to find it wasn't and prolonging the healing. More foam roller and rest.

Fri - 6/6 - IT band flared up

Got out to Regional today excited to run a solid 2 lap effort, mentally that is. I got about 1/10 of a mile down the path when my IT band flared up. Tried to keep going but before I got to 2/10 it happened about 3 more times. Nothing I can do when that happens but call it a day. Looks like a 5 miler followed by a leg workout was too much. Good grief. Anyway, time on the foam roller and some rest is in store for the next several days. I'm not going to rush it.

Thur - 6/5 - workout

Decided to take today off from running and work legs. Went to the YMCA and did several sets of leg press and a couple of dumbbell squats.

Wed - 6/4 - 5.2 miles, 1:05

I got down to Enterprise this morning. I haven't been down there since April 18. Oddly enough, today's outing went a lot like that one. Ashamed to say that I'm not any faster or in better shape 6 weeks later, but I know I'm not, so there's no reason to try and hide it. I remember struggling that day. I struggled today, as well. Ended up being about 25 seconds faster and a 12:41 pace. I'm going to try to make this a once a week kindof run. Would like to make it down to Stringer's Ridge at some point soon, also.

Week Total - 13.6 miles

This was my best week, which is sad, this spring. Consistency and improvement. I'm going to try to lock into my mantra for this year, FORWARD.

Sun - 6/1 - 4.4 miles, 46:44 mins

Two laps at Regional. 1st lap in 22:44, 10:20 pace. This has been the fastest one lap recently and the fastest 1st lap this spring when running two. 2nd lap started out faster than the 1st through about 1.5 miles then the wheels fell off. As it was, it ended up being the fastest 2nd lap this year, 24:00. Fitness is starting to come around as both of these runs, especially the second, felt slower. I've still got weight to lose.

Fri - 5/30 - 2.2 miles, 23 mins

One lap Regional in 23:03. Planned on doing two laps, but got started late and we are heading to ATL for a Journey concert tonight. Anyway, it was hot but ended up being the quickest one lap in a while.

Thur - 5/29 - 1.0 miles

A run around the field with my favorite running buddy, Derek!

Tues - 5/27 - 4.4 miles, 48 mins

Two laps Regional. Both counter-clockwise. First at 23:50 and the second at 24:05. A good run.

Mon - 5/26 - 1.6 miles, 16 mins

AM) Shakeout run of 1.6 miles around the field at my house. I felt the afternoon run from yesterday a bit more than I would have liked considering it was only 4+ miles.

Sun - 5/25 - 4.5 miles, 52 mins

Although I haven't posted this week, I have run a (little) bit and worked the core a couple of times. With that said, today was two laps around Regional. First lap included about 1/10 on the roller coaster before turning around (roller coaster getting grown up). Anyway, second lap was clockwise and ended up being 2 1/2 min faster than the first. A good 2nd lap, comparably anyway, as clockwise is usually the slower direction. Gotta work on some consistency, both running and losing some weight. I am hovering around 210 right now.

Sat - 5/17 - core, 1 mile

Went to the YMCA to workout. Bench press 6 sets, overheads, shoulders. Ran 1 mile on treadmill. Not huge but I want to get back to lifting some. I have no muscle to speak of right now.

Wed - 5/7 - 4.4 miles, 49 mins

Two loops tonight. 11:30 1st lap and finished with a 11:15 two laps. Slow but at least progressive.

Mon - 5/5 - 2.9 miles, 30 mins

Regional during Luke's soccer practice.

Sat - 5/3 - 2.4 miles, 30 mins

Regional plus roller coaster. Slow!!!

Wed - 4/30 - 3.0 miles, 27 mins

Old fitness center route. Slow but at least the miles were progressively faster.

Tues - 4/29 - 2.2 miles, 35 mins

Regional Park, slow and walked much.

Fri - 4/25 - 2.6 miles

Ran Regional while Luke had soccer. 4/10 w-up followed by a hard effort. I was inspired by my outing on Wednesday and wanted to see if I could go faster with a shorter w-up (I have no endurance now, so my 2.2 mile 1st loop Wed I felt could have tired me somewhat). Pushed hard and ended up at a 9:35 pace, 21:07 for 2.2. I'm still very heavy, but it looks like I may have rounded the corner as far as the awful feeling runs go.

Wed - 4/23 - 4.4 miles, 50 mins

Natalie and I got to the park today. First lap warm-up with Nat, second lap in 21:50 for a 9:55 pace. Not the 9:29 I ran in March, but I needed a run under 10 min. pace.

Tues - 4/22 - 1.1 miles

Had a few minutes and it was a beautiful day, so I took off for a quick mile. Side note - Luke had run an 8:23 mile at school today (8 yrs old).

Mon - 4/21 - 2.9 miles

Regional Park while Luke was practicing soccer.

Fri - 4/18 - 5.2 miles, 1:06:00

I got down to Enterprise today for a morning run. I haven't been down since the fall. I love this trail. 5.2 miles, slow with some "sightseeing" mixed in. But as slow as it was, I never felt bad about being out there. This was good for my soul.

Wed - 4/16 - 2.2 miles, 25 mins

Ran the Park trail today with Natalie. Only did one loop as time allotted did not allow more. While running, Nat and I had a discussion about something I read last week that I hope will help with my running. I often plan to run at such and such time after work on say Wednesday. And many times something comes up, say taking the boys to get haircuts, that prevents me from making my predetermined running time. That bums me out and I end up getting mad and not finding another time to go. Anyway, I read that for people that run, sometimes it is beneficial if all members of the family make the running schedule a priority. For instance, I need to let Natalie know when I'm planning on running. This way, she can also work around that hour block of time. It becomes precious because it is precious to me. It seems like very sound, yet simple, advice. I'll let you know how it works out.

Sun - 4/13 - 2.1 miles, 25 mins

Rough outing on the trail today. And this is why it's hard for me to get out and run. My runs seem to be getting worse, so instead of looking forward to time on the trail, I dread it.

Wed - 4/9 - 4.4 miles, 50 min

Regional Park run, two laps. I do believe I'm getting slower. My Garmin went dead halfway through my first lap, so I'm not sure. But it felt pretty bad. Consistency is the key. It will get better.

Tues - 4/8 - field

Two sets - run field (.35 miles), 10 log flips, 10 box jumps, 10 kettle bell swings.

Not much, but Tuesday's are pretty hectic so anything is a plus. At least I broke a sweat.

Sun - Apr 6 - 4.5 miles, 50:52

Two lap Regional Park run. Slow, 11:18 pace, but farthest I've been on trail this spring. It has been a month since I ran a 9:29 one lap pace. At this point, I'm not sure how I did that. And a bit bummed that I am obviously in worse shape now after having several runs under my belt than I was then. It is what it is.

I'm going to start logging my time in addition to mileage. I've got some longer races on my calender for this year and next and time on my feet will be more and more important. Signing up for my first race, Rock/Creek's Still Hollow half, after I'm done with this post.

Wed - 4/2 - 2.2 miles

Got back out to the park today for a run. The good news...I've hit bottom, at least I hope so. The bad news...I've hit bottom. Today was as bad a day running as I've had maybe ever. But I was out there, so there is that.

Mon - 3/31 - 3.0 miles

With a trip to Disney with the family (which I wouldn't trade for the world) my running over the last couple of weeks has been pretty much non-existent. During this time I have spent a lot of time GAINING WEIGHT! So back to the starting board for me...not that I really got off the starting board to begin with. Regional park run during Luke's soccer practice.

Mon - 3/17 - Walk 1.7 miles

Aside from the outside of my left shin being really sore, I actually like this workout. 30 minutes taking it up to a 10.0 incline on the treadmill at a 3.4 walk. No, it is not the cardio workout I need. But it is better than the alternative (nothing) on a Monday like today. And, with the races I have penciled in for later this year and next, walking will definitely be in the picture.

Week Total - 3/10-3/16 - 4.2 miles

Bad week. That's all I'm going to say about that.

Sun - 3/16 - Walk 1.7 miles

Feeling really low today. This past week was a crazy week and I didn't run. Woke up Saturday with high hopes of hitting the trail for a good run. Things went south mentally during the day though and I didn't get the run in. It rained today and mentally I was still down most of the day. Finally got that part righted a bit towards late afternoon. Put in a bit over 30 minutes walking at incline on the treadmill for a decent workout.

Mon - 3/10 - 2.5 miles

I wasn't planning on running today. After 3 straight days, I could use a break. Not that I've put in much mileage but I'm not used to it. Anyway, I got the chance to run the trail while Luke was practicing soccer, so 4 days straight it is. Nothing fast or anything that I will look back and point to but 4 straight runs at this point is good to build on.

Week Total - 3/3-3/9 - 11.1 miles

Only positives:

1) I ran 4 times this week.

2) I got a 'long' run of 4.5 miles in.

3) I ran a pretty fast 1 lap at Regional, 9:29 pace.

Sun - 3/9 - 2.2 miles

One, slow lap at Regional. Not even going to post my time. Embarrassingly slow. But I ran. And the run put me over 10 miles for the week. A start.

Sat - 3/8 - 4.5 miles

My longest run so far. And first run on the road. Ingleside to City Park. Walked 4 times. Good effort to get out, though. Not going to let any run get me down at this point.

Friday - 3/7 - 2.7 miles Regional

It's been awhile since I've posted because it's been awhile since I've run consistently. My motivation and desire to run just haven't been there in a long time. I think I have it back. This was my fourth time on the trail in the last 7 days. Everything has been real slow. I ran a 10:15 1 lap on Wednesday. I went out hoping to break 10 minutes. Ended up at a 9:29 pace. Way better than expected at this point in the game. I'm really out of shape with no endurance at all. So a 9:29 is good.