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.