Hillbilly Runner

Ran 2 miles to the track

4-1200m @6:18 avg

2 min. Rest Intervals

2 miles back home

7:23 overal avg.l

Easy Run

7.52 avg

2 mile warm-up

1mile @6.49

1mile @6.44

1mile @6.41

1mile @6.29

2 mile cool down

Easy run

1. 8:25
2. 7:49
3. 7:50
4. 7:48
5. 7:54
6. 7:59
7. 7:52
8. 7:51
9. 7:55
10. 7:48
11. 7:44
12. 7:51
13. 7:34
14. 7:33
15. 7:31

      7:50 avg.

Trying to keep a steady pace and finish somewhere under 8:00 avg.

Easy recovery run @ 7:45 pace

Rest Day

 Stretching the legs a little.

7:19 avg.

2 mile warm-up

6-800m @6:15 avg.

90 sec. Rest Intervals

.75 cool down

7:12 overall avg.

Steady run with negative splits 7:34 avg.

Easy run 7:50 avg.

Rest a little "Sinus" trouble

Easy run 7:52 avg.

1. 8:15
2. 7:56
3. 7:51
4. 7:40
5. 7:25
6. 7:50
7. 7:48
8. 7:48
9. 7:50
10. 7:32
11. 7:47
12. 7:42
13. 7:55
14. 7:51
15. 7:51
16. 7:47
17. 7:47
18. 7:48

     7:50 avg.

Cross Training day

10 miles mountain biking on a very muddy single track trail.

2 mile warm-up

3 Sets :

1- 1200 @6:30

1 min. Rest

1- 400 @6:00

1 min. Rest

2 mile cool down

1. 7:40
2. 7:36
3. 7:22
4. 7:18
5. 7:21
6. 7:14

   7:25 avg.

1. 7:35
2. 7:00
3. 6:40
4. 6:20
5. 6:10
6. 5:50

       6:45 avg.

Easy Run no watch <8:00 avg.

Easy run 7:30 avg.

I ran 4 miles to a friends house and ran 10 with him then 4 back to my house.

1. 7:32
2. 7:27
3. 7:21
4. 7:10
5. 8:15
6. 8:21
7. 8:33
8. 8:31
9. 8:29
10. 8:28
11. 8:19
12. 8:31
13. 8:32
14. 8:37
15. 7:33
16. 7:16
17. 7:24
18. 7:10

   7:59 overall avg.

Recovery run nice and easy

2 mile warm-up

4-1600m @6:30

3 min. rest intervals

1.8 mile cool down

"very windy"

Easy run 7:48 avg.

2 mile warm-up

5.5 miles @6:48

.5 cool down

Rest day

1. 8:54 (back hurting)
2. 8:25 "  "
3. 8:20 ( Thinking about calling it a day)
4. 8:08 ( Starting to loosen up a little)
5. 7:54
6. 7:57
7. 7:50
8. 7:54
9. 7:46
10. 7:46
11. 7:47
12. 7:49
13. 7:57
14. 7:46
15. 7:49
16. 7:50
17. 7:45
18. 7:44
19. 7:40
20. 7:31

    7:56 overall avg.

Easy recovery run

2 mile warm-up to the track

4- 800m @6:20 avg. pace

75 sec. rest intervals

1-1600 @6:14 avg. pace

2 mile cool down back home

6 mile steady run  7:12 avg. + Workout.

Workout at the gym then a steady progressive run with lots of hills. A beautiful day to run, party sunny, windy and in the low 60's.

1. 8:12 warming up
2. 7:44
3. 7:27
4. 7:14
5. 7:03
6. 7:01
7. 6:52
8. 6:44

Good workout at the gym then a steady 6 mile loop.

1. 8:00
2. 7:37
3. 7:20
4. 7:27
5. 7:33
6. 7:24

      7:25 avg.

A step back week on my long run and a good chance to see where my fitness level is at. There's a 1/2 next Saturday that I might run and I wanted to see where I was at.

1. 7:48
2. 7:29
3. 7:27
4. 7:28
5. 7:18
6. 7:22
7. 7:27
8. 7:23
9. 7:11
10. 7:17
11. 7:11
12. 7:12
13. 7:09
14. 7:02   1:42:45

       7:20 avg.

Rest Day (i.e. daughters home coming night can't miss that)

4 miler after work

1. 7:19
2. 6.27
3. 6:40
4. 6:19
5. .5 miles 6:41

5 mile easy run just trying for negative splits.

1. 7:28
2. 7:15
3. 7:20
4. 7:11
5. 7:07

Workout then ran

2 mile warm-up

1-400m @5:59 pace

60sec. rest interval

1-800m @ 6:19 pace

90 sec. RI

1-1200 @ 6:15

2 min. RI

1-1600m @ 6:20 pace

2 min. RI

1- 1200m @ 6:13 pace

90 sec. RI

1-800m @6:11 pace

60 sec. RI

1- 400m @5:50 pace

1 mile cool down

Workout then ran.

1. 7:51
2. 7:33
3. 7:36
4. 7:32
5. 7:35
6. 7:12
7. 7:16
8. 6:43

          7:25 avg.

Easy afternoon run

1. 8:01
2. 7:42
3. 7:38
4. 7:11
5. 7:08

     7:32 avg.

Morning core workout.

Rest day from running

Rest Day

Fly with the Eagles 1/2 marthon

Temp in the 20's with a 20+ mph wind (BURR)

Shooting for a 1:30

1. 6:37
2. 6:48
3. 6:55
4. 6:46
5. 6:55
6. 6:47
7. 6:47
8. 7:05 (Up hill into a headwind)
9. 7:09 (over the hill but across a levee into the wind)
10. 6:56
11. 6:47
12. 6:36
13. 6:40
14. 13.2 by my Garmin total time 1:30:20

Didn't make my 1:30:00 but I'll take it !!!

Early morning run before church

20's and breezy

6.25 miles  @7:20 avg.

Finished up in the afternoon

30's and calm

3.75 @7:30 avg.

8.0 boring miles on the treadmill

6:58 avg 1% incline

Workout

4.0 @ 1% incline on treadmill

6:40 avg.

Workout

5 miles @1% incline

7:30 avg.

5 easy miles @7:20 avg.

Rest day

Easy pace long run 8:21 avg. pace

1. 7:45
2. 7:31
3. 7:14
4. 7:10
5. 7:03
6. 7:00
7. 6:57
8. .5 - 6:55

           7:13 avg. pace  45degrees and partly sunny

Workout

2 mile warm-up

8 x 800  90 sec. rest interval (jog)

1. 3:21
2. 3:19
3. 3:18
4. 3:19
5. 3:15
6. 3:14
7. 3:15
8. 3:15

1 mile cool down

40+ and sunny 5mph wind  Great weather to run in

Workout

50 Cloudy and Brezzy (15-25 mph)

1. 7:54
2. 7:17
3. 7:24
4. 6:59
5. 7:10
6. 7:15
7. 6:56

         7:17 avg. pace

50+ partly sunny and brezzy but still a nice day to run

1. 7:44
2. 7:31
3. 7:21
4. 7:19
5. 7:14
6. 7:19
7. 7:26
8. 7:05
9. .15@6:52

       7:21 avg. pace

Workout

Short but hard hill workout 60's sunny and brezzy

7:09 avg. pace

Cloudy mid 40's with 15-20 mph wind

1. 8:11
2. 7:46
3. 7:56
4. 7:54
5. 7:52
6. 7:48
7. 7:50
8. 8:00
9. 7:55
10. 7:57
11. 7:59
12. 7:46
13. 7:46
14. 7:46
15. 7:51
16. 7:50
17. 7:56
18. 7:46
19. 7:55
20. 7:34

          7:52 avg. pace

Rest day !!!

Ran before church 30's sunny 5-10 mph wind

1. 8:11
2. 7:29
3. 7:18
4. 7:01
5. 6:52
6. 6:38
7. 6:23
8. 6:42
9. .5 @6:22 pace 

        7:03 avg.

Workout

50's Sunny, nice day for a run

7:38 avg. kept a nice steady pace

Workout

Another fine day to run 60's sunny and no wind

1. 7:55
2. 7:34
3. 7:30
4. 7:19
5. 7:14
6. 7:13
7. 7:09
8. .25 @ 7:11 pace

      7:24 avg pace

Workout

60's and rainy

7:41 avg. pace taking it easy for a 20 miler tomorrow

40's-50's Sunny no wind

1. 7:51
2. 7:45
3. 7:52
4. 7:43
5. 7:52
6. 7:49
7. 7:51
8. 7:29
9. 7:49
10. 7:48
11. 7:54
12. 7:44
13. 7:41
14. 7:41
15. 7:34
16. 7:38
17. 7:41
18. 7:36
19. 7:30
20. 7:20
21. .1- 49 sec.

    2:35:07     7:43 avg.

50's and 30 mph winds

Easy steady recovery pace

7:21 avg.

Rest Day !

Ran after work mid to upper 40's cloudy and damp seem a lot cooler.

1. 7:35
2. 7:15
3. 7:05
4. 6:58
5. 6:54
6. 6:50
7. 6:58
8. 6:56

         7:03 avg

Workout

40 degrees and sunny no wind a "GREAT" day to run

2 mile warm up

4x 1600 @ 6:30

3 min. RI (jog)

1 mile cool down

Workout

40's sunny and a 15-20 mph wind

Hilly run with the 1st 4 out with a stiff direct headwind but sweet coming back with the tailwind.

1. 7:48
2. 7:32
3. 7:25
4. 7:19
5. 7:03
6. 6:43
7. 6:41
8. 6:33
9. .25 1:34

     7:07 avg pace

4.25 miles this morning after work while it was still dark.

50's breezy   7:45 avg. pace

4.75 afternoon miles windy (35 mph) 70's

7.16 avg. pace

Workout

Rest day from running !

Easy run after work !

7:40 avg. pace

40's sunny no wind "Beautiful"

1. 8:00
2. 7:40
3. 7:41
4. 7:46
5. 7:41
6. 7:29
7. 7:33
8. 7:45
9. 7:37
10. 7:43
11. 7:58 ?
12. 7:39
13. 7:32
14. 7:27
15. 7:33
16. 7:25
17. 7:27
18. 7:10

    2:17:05   7:36 avg pace

50 and cloudy but nice day to run

1. 8:01
2. 7:25
3. 7:27
4. 7:18
5. 6:50
6. 6:45

      7:18 avg. pace

Workout

70's rather brezzy 15-20 mph

1. 7:21
2. 7:06
3. 6:55
4. 6:50
5. 6:49
6. 7:02
7. 6:52
8. 6:55

     6:59 avg. pace

70's sunny and calm just not much time to get a good run in.

1. 7:37
2. 7:20
3. 6:59
4. 6:42
5. .5 in 3:20

        7:06 avg. pace

80's and "Hot"

1. 7:42
2. 7:17
3. 7:05
4. 6:57
5. 7:01
6. 7:04
7. 6:54
8. 7:18

      7:10 avg. pace

70's and calm

1. 8:00
2. 7:41
3. 7:27
4. 6:58
5. 6:51
6. .5 in 3:38

     7:20 avg.

Workout

70's and Sunny\

5 easy miles @7:55 avg pace

60's at start in the 70's at the end "Hot ,Humid and Sunny" I'm not ready for this. This wasn't a confidence builder today.

8:21 avg pace. Pretty even and steady pace, ran 18 miles with a guy I work with.

Got up before sunrise, what a "Beautiful" morning for a run. Still humid but 60 with a light breeze.

 7:45 avg pace

Workout

Busy week with EMT training and a couple of meetings so I'm taking advantage of it with a few 2'fers with some speed work.

Morning (4.25 miles)

1. 7:50
2. 7:26
3. 6:49
4. 6:38
5. .25 in 1:37  7:08 avg.

Aftrnoon (5.0 miles)

1. 7:51
2. 7:32
3. 7:04
4. 6:49
5. 6:30

          7:09 avg.        

Workout

Run 5.0 before work @7:49 avg. pace

Run 5.0 after work @ 7:08 avg. pace

6 mile run before work

6.15 miles after work

1. 7:25
2. 7:04
3. 7:08
4. 6:55
5. 7:10
6. 6:51
7. .15 miles

          7:05 avg. pace

Workout and a much needed rest day from running.

After work easy run.

7:45 avg pace

Mid 50's at the start 60's at the end with a rain shower in between.

1. 7:49
2. 7:42
3. 7:43
4. 7:41
5. 7:47
6. 7:45
7. 7:45
8. 7:55
9. 7:43
10. 7:40
11. 7:30
12. 7:26
13. 7:21
14. 7:39
15. 7:39
16. 7:36
17. 7:35
18. 7:28
19. 7:25
20. 7:39

        2:32:46     7:38 avg pace

Easy morning recovery run.

Workout

High 60's and sunny

1. 7:28
2. 7:24
3. 7:21
4. 7:15
5. 7:16
6. 6:59
7. 6:48
8. 6:44
9. 6:35

    1:03:53    7:06 avg pace

Easy and relaxing pace 60's and sunny.

Workout

Hot 70's and sunny

1. 7:23
2. 7:05
3. 6:58
4. 6:57
5. 6:50
6. 6:49
7. 6:39

        48:46   6:58 avg. pace

Workout

60"s and sunny

1. 7:55
2. 7:35
3. 7:35
4. 7:20
5. 7:20
6. 7:10
7. 6:50

  7:25 avg pace

80's and " Hot" for a late afternoon run

1. 7:45
2. 7:20
3. 7:09
4. 6:53
5. 6:40

     7:10 Avg pace

Rest day !!!!!

3 mile easy run after work

Started at 6:00am 67 degrees 84% humidity calm and sunny

18 easy pace miles garmin died but somewhere around 8:15 pace. This was the last long run before Boston. Now it's rest, try to stay fresh and remain healthy.

Lite workout and sretching

1. 7:38
2. 7:14
3. 7:11
4. 6:31

       7:09 avg pace

am Workout and stretching

Afternoon run 60's cloudy and rainy

1. 8:05
2. 7:37
3. 7:20
4. 7:15
5. 7:16
6. 7:14
7. .25   1:50

      7:28 avg pace

am workout and stretching at the gym

Another rest day

Rest day !!!!!       "TAPER TIME"

Was going to run an easy 8-10 but nursing a sore foot. I think I'll try an easy bike ride to get a little cardio in. 

8 days till Show Time in Bean Town !!!!!!!!!

Easy and gingerly  ran 3 miles to see how the foot would respond. I was very encouraged with the outcome, hopefully I'll be 100% come Monday but I don't think the Elite runners have anything to worry about.

Great morning to run sunny and in the 40"s. I gave the foot the test today and everything seems to be OK as long as I don't make any lateral moves. My little toe is still sore and the base of my toes are still swelled  but I can live with that. I'm still a little concerned that this may give me some problems in the later miles of the marathon but I'm staying positive that it won't.

1. 7:24
2. 7:03
3. 6:52
4. 6:32
5. 6:34

      6:53 avg. pace

Boston 5K what fun !!!!!

Let me start by saying this was a Great Boston even though I had a very bad marathon and it goes without saying a horrible finishing time to prove it. Enjoing this great race is so much more than the marathon itself. It's starts from the road to qualifying and all the dreams you dream as you put in hundreds of miles training, to all the people you meet in the airports as you make your way to this historical race. It's the excitment in the air at the Expo and all the runners cramming in their last carbs at the pasta dinner. The waiting in lines to hurry up and get on the buses for the long ride to Atheletes Village only to wait again. Then it's time to make your way to the corrals and the last trips to the POP's. Then the wave starts moving and you're off and running and you realize that after all this time it's time to do what you came here to do "Run".

I can't say enough about all the volunteers and the hundred of thousands of people cheering all along the way. When you're stuggling and having to walk you get to meet a lot more of these people and at times this is all that kept me going.

This years Boston experience started off with meeting up with Tom Slick at the Raddison then off to the Expo. That night I enjoyed a wonderful Chinese meal with Susanna and Larry, Teena and Ryan, Lark and Jeff, Marcie and her son Jeff , Mindy, Lloyd, Andy and his wife Becky and some others I didn't get to meet. After a good nights sleep we were up and ready to run (jog) the Boston 5K. I didn't know if this was going to be a good idea but after doing it I think it's a good way to get the legs going again and it's a blast to do. Then keeping with our Boston tradition it was back to the room for a very relaxing 2 hour nap and then off to the Pre-marathon Pasta party with some friends. After a good nights sleep it was time to meet everybody for the walk to the buses and the long ride to Athletes Village.

Now, to the good, the bad and the ugly about the marathon. I'll keep this very short, even though it was probably the longest 4+ hour of my life. After going over and revising (because of the weather conditions) all our race plans that we had trained so hard for the last 4 months to accomplish it was time to head to the starting corrals. Lloyd, Teena and myself dropped off our bags at the buses and made the walk down the hill to the buses. Lloyd left us to make his way to his corral as me and Teena made one last quick pit stop at the POP, as we got back to the side walk we heard the announcer say it was 2 minutes till the start of our wave and we were still a ways from our corral. As time was running out we got in the closes corral we could which was the one behind were we were going and with one quick move and a catch me if you can look Teena darts in as the guy tells her she can't and the second wave was off. I had planned to stick with my orginal MP for the first few miles and then as thing got hotter I'd back off and try and hold a 30 to 45 second slower pace the rest of the way "BAD IDEA". The first 8 miles went pretty good but I never did feel like I got relaxed and into a groove so I kept backing off and off till the wheels finally fell off about mile 14. About that time with my mind in a fog I hear the cheers "GO TOM SLICK" and out of the corner of my eye I see a red flash and sure enough it's old glory himself. With a determined look and a hint of a smile on his face I watch the ole' Red, White and Blue pass me. For the next 12 miles I'm doing the walk/ run thing trying to keep the legs from craming.I did finish, not with a time I'm proud of and looking back I didn't learn anything I didn't already know in my mind but now I learned it from experience and I can promise you I won't soon forget.

The good news is I live to run another day!!!!!

3 mile easy run after I got back from the airport,

8:00 avg. pace

Workout and stretching at the gym

High 60's sunny but nice cool breeze.

1. 7:10
2. 6:44
3. 6:59
4. 7:10
5. 6:41

       6:58 avg pace .5 mile cool down 8:00 pace

60's sunny

1. 8:07
2. 7:37
3. 7:11
4. 7:09
5. 7:00

     7:25 avg pace .3 mile cool down @8:00 pace

     15 mile bike ride

50's and cloudy

7:07 avg pace

50 and rainy

Long sleeves and thin gloves. This would have been perfect Boston marathon weather.

1. 8:01
2. 8:01
3. 7:49
4. 7:39
5. 6:55
6. 6:52
7. 6:50
8. 6:52

    7:23 avg pace

AM workout

Afternoon run 60 brezzy and sunny

1. 7:40
2. 7:30
3. 6:57
4. 6:35
5. 6:45
6. 6:45

    7:03 avg. pace

AM workout

Afternoon run 75 mostly sunny and a light brezze

7:58 avg pace

12 mile bike ride on single track

3.0 mile run no Garmin appox. 7:30 avg pace

Great cross training day

AM workout and run 80's and sunny "HOT"

1. 8:02
2. 7:19
3. 7:02
4. 7:22 (.5 up hill)
5. 6:36 (.5 down hill)

      7:17 avg pace

3 mile run after work between rain showers

1. 7:37
2. 6:48
3. 6:30

    6:59 avg pace

"Great" night . My wife and me took our boxer for a walk across Kentucky Dam on a beautiful sunset night after feeding the horses and fish. What a way to spend a Saturday night !!!!!!!BEEEutiful.......

2-3 mile walk

Afternoon run after work 85+ and Hot legs felt heavy and not much energy ???

1. 7:30
2. 7:06
3. 6:40

              7:06 avg pace but felt like a lot more effort

AM workout and run 80's sunny and Hot

1. 7:59
2. 7:37
3. 7:27
4. 7:42
5. 7:17
6. 7:28
7. 7:23
8. 7:15
9. 7:21
10. 7:30

     7:30 avg pace  way to much effort for this pace I just struggle when it's "Hot"

AM workout and run 80's party sunny with lite brezze

1. 8:06
2. 7:54
3. 7:50
4. 7:31
5. 7:38
6. 7:17

     7:43 avg pace

AM bike ride home from work 23 miles

Late afternoon run "HOT" 90's and humid first 4 miles held a decent pace last 2 were a struggle.

Tried early morning run(5 am) 65-70 degrees not a great time but it felt a lot better than having the sun bearing down on you.

1. 7:37
2. 7:43
3. 7:31
4. 6:40
5. 6:47
6. 6:54

      7:12 avg pace

AM workout - Reat day from running

AM- Run came home ate something and got some chores done then took a 20 mile bike ride at a little over 18 mph avg.

PM - Took the Misses to eat then for a 3 mile walk along the beach and over Ky. Dam

AM run before church, off to the lake after church.

Total rest day!!! A little bit of sinus stuff going on and a little to much sun yesterday.

PM workout and run 70's and humid

7:03 avg pace

PM workout and run 70's sunny but less humid not a bad afternoon to run.

7:27 avg pace

PM MTB ride with friends 70's and nice

   Good cross training day 12 miles !!!

AM workout and run 70 and sunny with lite breeze

7:08 avg pace

Worked the Free single Moms oil change at church till after lunch then took a 2 hr. kayak trip up and down Clarks River" What a Great Day " even if I didn't get a run in.

PM run "Hot and Humid"

7:30 1st mile then around 7:00 pace last 7 miles

7:07 avg pace but still stuggling in the heat !!!!

AM workout and run. 70's and cloudy

7:37 avg pace

AM workout and run high 70's and sunny "HOT and HUMID"  

7:36 avg pace trying to keep some kind of speed but it's a struggle.

AM run 60's and sunny steady 8's with the last two miles a little faster.

7:50 avg pace

PM mountain biking 12 miles "Life is Good"

AM workout- Day off from running

Am relaxing run no Garmin but about 8:00 pace

7 mile afternoon mountain bike ride to try out my bike after getting some upgrades done to it.

No running today just biking back and forth to work 23 miles

Another day of biking back and forth to work 23 miles.

AM workout after work

Afternoon run that started out nice but I started having some pain in my left thigh after a couple miles so I stretched it out and walked a little till it felt better then took off again. After about a mile it did it again so I cut my run short and went home and R.I.C.E.ed it. It's not feeling bad now so I might take the day off from running tomorrow, hit the gym in the morning and give it a good stretching and see what happens Wednesday.

AM workout after work

Afternoon mountain bike ride 12 miles. 70's and "Super" nice

Late afternoon run 90's and humid.

Ditto from yesterday

Rode my bike back and forth to work 24 miles

Bike ride back and forth to work 24 miles.

Rode bike back and forth to work 24 miles

AM run high 70's and sunny!

7.0 avg pace

Late afternoon day on the lake with family.

Am workout and run 80's humid and partly sunny.

7:10 avg pace

Rode to work 12 miles

AM workout-Rode from work to the gym then home 15 miles

Afternoon run 85 partly sunny with a little brezze

1. 7:33
2. 6:49
3. 6:45
4. 6:47
5. 6:45

    6:55 avg pace

AM workout after work

Afternoon run 85 and partly cloudy

1. 8:07
2. 7:37
3. 7:21
4. 7:03
5. 7:03

    7:27 avg pace

Rode a short afternoon loop on the MTB trail 8.5 miles.

60's and nice

2 easy mile 3 @ 6:30 avg

AM run 70 and "nice"

9 @ 7:33

1 easy

PM mtb 8 miles

PM workout and run 85 and "Hot"

 7:30 avg pace

PM workout and run after work

6:59 avg pace (1.5 margaritas) recovery drink at the local Mexican restaurant for 1/2 price night. Great Night !!!!

Rest day from running but hit the trail for some cross training 13 miles.

PM workout and run after work.

80's and sunny but felt pretty nice. 6 relaxing miles

7:29 avg pace 

PM run 85 "Hot" and "Sunny"

7:44 avg pace

Afternoon run 90 "Hot and Humid"

1. 7:31
2. 6:46
3. 6:30

     6:57 avg pace

Easy run before church 7:40 avg pace

AM workout and run Hot, Humid, Hilly and Hard !!!!

7:29 avg pace

AM workout and run not as hot as yesterday but still plenty warm.

7:41 avg pace

AM workout and run mid 80's

7:20 avg pace

AM run 80's and "Sunny"

7:40 avg pace

Am run easy pace no Garmin !

Road bike to work 12.0 miles

Rode back and forth to work 25 miles

Rode home from work 12 miles

AM workout after work

Mid-day run 90 "Sunny with 15-20 mph breeze"

7:20 avg pace

AM workout and run after work 75 and the sun just coming up.

7:20 avg pace

AM workout then 12 miles on the MTB trail

AM run 80 and sunny

7:26 avg pace

Rest day for race Sat.

5K run 1.5 mile warm-up .5 cool-down

10 mile MTB ride after work

AM workout and run in the "HEAT"

7:23 avg pace

AM workout and run.

7:18 avg pace

AM "Hilly" run quick shower then off to eat breakfast with my wife and then to bed !!

AM workout and easy pace run

7:43 avg pace

Rode back and forth to work 24 mile @18+mph avg.

AM run

7:20 avg pace

AM run already "HOT"

8:00 avg pace

Afternoon MTB ride 11 miles in the 103 degree "Heat"

PM workout and run after work 98+

3@ 7:37 avg pace

1 mile walk/ run

2@ 7:11 avg pace

Ran the Peachtree Road Race with my son and his freind, We had a Great time. This is a awesome course and would be a good one to go for a PR on.

Hot afternoon run 105 degrees

< 8:00 pace

11 mile MTB ride

AM run 80's cloudy and humid

7:15 avg pace

AM workout and run 80 cloudy and humid

7:19 avg pace

AM workout and run 85 and sunny

7:28 avg pace

PM 13 mile MTB ride with my buddy Frank

AM run 80 and Sunny

5 @ 8:00 avg pace

1 walk/jog (forgot gatorade and just ran out of gas)

AM workout and run

Ditto from yesterday !! The heat is on and I can tell it.

MTB 13 miles

Biked 24 Miles back and forth to work.

Rode back and forth to work 23 miles

Rode to work then to the gym for a workout then home 27 miles

Ditto from yesterday but 28 miles

MTB 13 miles

AM workout

PM 13 mile MTB ride

Rode back and forth to work 24 miles

Ditto 23 miles

Same thing different day 23 miles to work and back.

AM workout and run. Giving the foot the test after a 10 day break from running, the foot is better but not quite as good as I'd hoped for. I'll see what tomorrow brings ???

7:31 avg pace

AM workout and then off to the trail 13 MTB miles. I don't think the foot feels any worse after running yesterday but theres still some issues there, I'm going to take a run every other day approach and see if I can get it over the hump for the next couple weeks.

Rode back and forth to work 24 miles

"Hot"afternoon run still nursing the foot but it's getting better.

1. 7:30
2. 7:02
3. 6:40

     7:05 avg pace

Rode to work then to the gym and back home 27 miles

Road back and forth to work 23 miles

Afternoon run "still nursing the foot" 7:23 avg pace

13 mile MTB ride

5 mile run in a light rain

1. 8:00
2. 7:07
3. 7:04
4. 6:49
5. 6:52

    7:11 avg pace

MTB 13 mile after work

PM workout and run after work 102 and "HOT"

7:30 avg pace

MTB 13 miles after work "100+"

PM workout and run after work. 95 and party cloudy

1. 8:00
2. 7:34
3. 7:34
4. 7:08
5. 7:05

     7:28 avg. pace

AM run 80 and sunny

Relaxed pace 7:45 avg.

AM MTB ride 13 miles

AM run 80's overcast and humid. The foot is feeling a lot better I just have to stay patient and stick with the plan.

1. 8:27
2. 7:40
3. 7:49
4. 7:40
5. 7:24

      7:48 avg pace

AM workout and mid morning run. Struggled a bit with the foot today but we'll see what tomorrow brings with a day of rest ???

 4 @ 7:28 avg.

 1.5 slow pace

AM workout and a rest day for the foot from running, maybe a afternoon MTB ride if I can work it in.

13 mile MTB ride after work. The ole' foot is feeling better but I might still give it a day or two before starting to run again, I need to get this thing behind me so I can get back to a running plan.

AM workout

Late afternoon road ride 20 mile 1min. shy of 19mph avg speed. 90's and "Hot and Humid"

AM MTB ride 13 miles  "Nice and Cooler".

Rode back and forth to work 24 miles

Rest day !!!!!

AM workout

Rode to work, to the gym and then back home 30 miles.

Ditto    (30 miles)

AM run an easy, easy pace. I'll hit the trail this afternoon for a little biking.

Sure enough 13 miles MTB " Great weather and a Great time"

AM workout and run just under 8 min. pace.

Rode back and forth to work 24 miles

After work run, not sure if I'm ever going to get this foot thing behind me. I'm a little disappointed to say the least but we'll see what tomorrow brings with a rest day from running and a good hard ride on the trail after work maybe things will look better at least I won't feel like such a  ?????

7:45 avg pace

PM MTB ride after work 13 miles

AM workout and run, beautiful morning high 70's and low humidity. The last couple runs I've used some tape on my foot and it seems to be helping ?

7:46 avg pace

AM workout then 13 mile MTB ride

Rode back and forth to work 23 miles.

Mid-morning run.

7:35 avg pace

27 miles to work-gym-home

AM workout

AM run after work and before sun up.

Early morning MTB ride 13 miles

Early morning MTB short loop 7 miles

Afternoon run 7:43 avg pace

Afternoon workout and run after work < 8 min pace.

MTB 13 miles after work

Workout and run after work.

7:45 avg pace

PM MTB ride 13 miles

AM run nice and easy pace 8:30 avg pace

Rest day, kind of, up at 12 am for a 10 hr trip to Florida for vacation.I didn't bring my bike but did bring a couple sets of running cloths but will take it easy the next 4 or 5 days and enjoy the family. By the way the weather is perfect !!!!!

AM run very humid. I forgot to take water so not a very pleasant run but I survived.

AM run. I took some water with me this morning so it was a much more enjoyable run.

7:45 avg pace 

Another 4 mile morning run nice an easy 7:50 avg pace.

Had to get out and stretch the legs a little after the long trip home from Florida. No garmin just a easy night time pace after dark.

AM workout

Late afternoon MTB ride 13 miles. " Man that felt Good"

AM workout and run "Hot and "Humid"

7:12 avg pace for 4 miles (last 2 sub 7's) .5 cool down

Rode back and forth to work 24 miles

AM run before church.

7:30 avg pace

AM workout and Afternoon run 80 sunny and low humidity "Great weather for a  run"

7:30 avg pace

Am workout after work

Day off from running but hit the trail in the late afternoon  for a beautiful afternoon ride 13 miles of a relaxing MTB ride.

AM run 75 and sunny. I pushed the pace and distance a little further today to see how the foot would do. It feels alright now but I'll see how it feels tomorrow, either way I'll back off on the pace tomorrow and take it easy.

6 @ 7:15

.5 walk/jog cool down

PM bike ride the weather was so nice I took a 15 mile road ride.

16 mph avg.

AM workout and run 70's and sunny

7:46 avg pace

Rode back and forth to work 23 miles

MTB on the trails 13 miles then ran 3 miles

7:26 avg pace

Ran after work. A relaxed pace first 5 then picked it put a little the last mile. Rolling hills with the temps in the 80's overcast and humid.

5 @ 7:30 avg pace

1 @ 6:50

AM workout and run on the old treadmill. 70's and rainy. I pushed the run knowing I have a rest day tomorrow !!!!!!

2 @ 7:25

2 @ 7:04

2 @ 6:40

     7:05 avg pace

AM workout

PM ride back and forth to work 23 miles

Afternoon run 70's sunny with a slight breeze, you can't beat that.

7:30 avg pace

AM workout

Afternoon run 80 sunny and low humidity, not bad. Took it slow and easy with no Garmin today. 8:00+ avg pace

AM run after work. First 30 mile week in a while !!!! I'll give the foot a break for the next day or two.

Spent the day at the Riverfront at the foot of broadway in Paducah rowing a Dragon boat with 20 friends and 25 other teams for a charity event. This was the first year for this event. Dragon boat racing is new to this area and proved to be quite the challenge but at the same time a "lot of fun". It was a beautiful day for this event 70's sunny but the wind did get up later on in the afternoon which contributed to a couple of the teams boat turning over, luckly we were not one of them. We finished the day in the middle of the pack with our last time just one second off the best time of the day.It took us a couple of heats to figure out were to position everybody in the boat and how to keep everybody in sync.

AM run before church

7:21 avg pace

Came home from church took a 45 min. power snooze and hit the trail for a 7 mile short loop on the trail, what a "Great" afternoon for a trail ride 70's sunny and all the fall colors you could imagine.

PM workout and run after work 70's and nice

7:45 avg pace

PM workout and run after work, it's warmed back up 80's and sunny.

7:28 avg pace (last 1.5 @sub 7's)

Day off from running and work (kind of ). Fire and Rescue training today for work. Then off to the trail for a little MTB'ing. Not so good luck a flat for me and one for my buddy and a little shower during this but "hey" it's all good,  just being outside and enjoying life and everything that God created .  I love this time of year !!!!! Oh yea 13 miles

PM workout and run after work high 80's and very "Humid"  it keeps getting hotter this week.

7:30 avg pace, pretty steady the whole time but way to much effort. The heat really makes a difference with me. I can't wait for cooler weather this weekend and next week.

Now it's off for a few days of camping, bike riding and fishing !!!!!!

AM run

8:00 avg pace

Rest day !!!!!!

AM run

8:00 avg pace

Afternoon MTB ride 13 miles

AM workout and run.

7:36 avg pace

Ditto from yesterday !!!!!

7:25 avg pace