Just run

Went for an extremely slow jog this morning.  Stomach trouble prevented me from completing the loop in a timely manner.  However, I did manage to finish even though I walked for a little bit, sat for a little bit and discovered a restroom before finishing.

To Mile Start - 10:18.46

Mile - 11:57.57

To Restroom - 33:48.35

Med loop - 5:39 = 1 hr 1:43.38

Slowest time to date, but I'll take it.  Weighed myself after the run at 273 lbs.  Christmas vacation was just too good.

Finished up the day with a group slinky run.  Slow, then fast, then slow, then fast.  Almost like interval training.  It was only about a mile, maybe a mile and a half, but the sprints got me winded pretty quick.

Half mile warm up jog followed by a lot of pushups and situps.  Finished with a half mile cool down jog.

Beautiful day for bad weather.  The temperature was in the upper 20's.  For some reason, we didn't have to get out and run.  I counted it a blessing that I had one more day to heal, rolled over in my bed, and went back to sleep.

Trying to shake a head cold and cough before it gets worse.  Started Wednesday and just got worse as the week progressed.  Hoping it will go away in a couple more days so I can get back on track.

Death day.  That's what I felt like.  We just did a few sprints but with a new leader heading the charge.  The recovery time was quicker than usual.  I couldn't breathe and was feeling light headed after the first four.  However, I managed to keep my legs moving and my "sprint" probably looked like a jog to an outside observer, but it hurt.  Pulled out of the group for our cool down jog back and just took it at my pace.  It took me a good 40 minutes to recover.  Probably pushed a little too hard.  That's what I get for not easing back into it.

Beautiful run day.  The temp was just right so that I didn't have to bundle up.  T-shirt and shorts.  Ran over to Stripes and back.  Left shin started acting up so I slowed down a little.  This is what happens when you quit cold turkey from your running program and eat way too much over Christmas and then decide you don't really want to work off the extra weight you put on.  Somehow, it will just disappear magically.  Still waiting for that magic trick to happen.

Last time around this loop.  Got up at 2:50 a.m. and was out the door by 3:25.  One last time to experience this loop route during the quiet of an early morning.  Felt like I could just go forever.

To Mile - 10:17.57

Mile - 10:29.35

Finish - 30:30.94 = 51:17.86

Met a skunk out running in the early morning as well.  I gave him lots of space and let him pass in front of me.  As soon as he was by me he lifted his tail and I gave him an even wider berth and took off.

Ahhh yes!  I love these federal holidays.  I wonder what it would have been like to have lived in the south in the days of Martin Luther King Jr.  As it stands, I am a beneficiary of his work and so many others who have come before me.

Didn't want to get out of bed this morning, but I did make it out onto the road.  Jogged down to University Ave and picked up the pace a little on the way back.  I was feeling really good on the return leg.

Out: 27:27.97   Back: 25:47.38 = 53:15.35

Last run down the trail.  Ran all the way out to Lover's Point and back.  Love the early morning runs with minimal traffic and only a few others on the trail.  I thought I was faster coming back but I guess that hill really makes a big difference.

Out - 27:00.13  Back - 27:06.71 = 54:06.84

Walked about 4 miles.  Kind of funny that my foot hurt while walking, but when I jogged or ran, it stopped hurting. 

Three miles on the track.  Rainy and windy.  I think this is the first run I've ever done with a wind this strong.  Makes for good memories.  If it isn't raining, it isn't training.

31:41

Turkey trot 5K route.  This one hurt.  I've been out of my normal routine and enjoying time away from work.  Enjoying life a little too much.  I was 270 last week.  The six extra pounds hurt this morning and I could feel every pound.  Whenever I put on weight my shins hurt while my body adjusts.

37:01.00

Jogged at the YMCA and had breakfast with my sister.  Lost track of how many laps I ran but it was at least 2.5 miles.  14 laps was one mile.

29:11.78

About 4 miles jogging around the old route and seeing what was new.

44:14.00

Shins felt much better today.  Waited to run a little later than usual and enjoyed the sunshine.

33:36.88

Morning jog to get a look around.  Jogged up to the grocery store and back.  Feels like it took forever but now I have some landmarks in place.

Out: 28:28.51  Back: 27:49.64 = 56:18.15

Second time on the Cedar Creek route.  Landmarks and route are a little more familiar.  Saw a kid get on a school bus before 7.  I don't remember school starting that early, but it has definitely been a while.

Mile Marker    16:47.71       14:27.96

Carlie C           11:42.39       11:10.32

Total = 54:08.38

Some day I may actually get a more accurate way to measure new run routes, but for now approximations are fine.

Last time possibly on this route.  Tried to go nice and slow but not sure that happened.

Mile Marker      15:50.52      14:25.79

Carlie C             11:53.09      11:43.56

Total = 53:52.96

Left shin is tight.  Should've stretched it out, but it is fine near the end of the route.  To University and back.

Out: 27:06.23   Back: 29:19.13 = 56:25.36

Running after lunch is a bad idea.  Just need to eat a lighter lunch.

Feeling a little better this morning.  No pains or tightness.  It just felt like a good brisk jog.  The wind and rain seemed to keep others off the trail as I found myself alone.  It was a beautiful day for running and though the wind and rain hampered me on part of the trail it worked in my favor on the homestretch by aiding me.

Turkey Trot: 33:49.03

Back out to University Ave one more time via the boardwalk to avoid street traffic.  Today everything was clicking though unlike Monday.  I was going to just take it easy, but because I was feeling good, I decided to see what kind of time I could clock.  Not a PR but a better time for the week.  Tried to focus on form and not dragging my feet.  Every time I felt like walking, I just reminded myself that it wasn't that long of a run and I could walk all I wanted when it was over.

Out - 25:17.41   Back - 24:38.28 = 49:55.69

16 laps around a track in 46:06.  Pretty rough.

One mile worth of sprints in the morning.  A good four mile jog in the evening.  Discovered that the trail behind the house is full of hills.  I was just expecting a flat trail.

43:35 for three miles on the trail and one mile on the run home which makes four miles total.

Went to the track.  Got discouraged at 3 miles and started walking.  Was going to call it quits but decided to finish out my 4 miles.  Although I walked for three laps, I did run the last lap and then I called it a day.  Doing distance on a track just doesn't work for me.

Mile 1 (Lane 6) - 11:54.02

Mile 2 (Lane 6) - 11:59.06

Mile 3 (2 laps Lane 4, 2 laps Lane 3) - 8:58.68 (I suspect I may have skipped a lap)

Mile 4 - 4:16.09, 5:02.51, 4:19.71, 2:34.84

Total - 49:04.91

I'm counting it.  Two laps on the track.  The hardest two laps I've ever done.  Legs were sore and I was dehydrated.  Ran the first lap at my own pace.  Second lap was a sprint on the straight away and recovery on the curves.

Watched how an MMA fighter, Cyborg, loses weight for weigh ins.  I feel like a little baby now compared to the grueling process she goes through to lose 20 lbs to get to her fighting weight from her natural weight.  That is some serious water loss, but it looks like her team has it down to a science.  I was at 277 on Friday night.  It sucks losing weight like that.

I've been taking a shortcut without even knowing it.  I discovered the real starting line for the trail today was about a tenth of a mile farther than where I had assumed it was.  It was clearly marked.  I had just never bothered to look for it.  Now I know.

Jogged to the 2 mile marker and back in 47:11.05.  Next time I won't stop to read the little info boards which will automatically improve my time.  Averaging about 5:20 - 5:40 per half mile so about a 12 minute mile.

Walked to my daughter's new school.  It took about 30 minutes to stroll there so we'll call it a mile there.

Turkey trot route.  Almost didn't get out.  It is a beautiful overcast day with just enough moisture in the air to make it a perfect day for running.  I just didn't want to get out of the house.  Forced myself and after the initial warm up, everything felt good.

31:17.63

Cape Fear Trail.  First half mile is faster than the others because it is shorter because of where I start off.

4:46.72, 5:16.77, 5:07.71, 5:09.96, 39.77

5:18.00, 5:29.74, 5:17.61, 5:15.51, 40.13

1:13.13 = 44:15.05

Was running to the 1.7 mile marker but seemed to have missed it so I went to the 1.8 instead.  However, it did feel kind of short to me so I'm counting it as 1.7 instead.  The hills really drain the life out of my legs.  I just feel myself plodding along until I get to the top and then continue to plod along.

Out - 18:08.05,  57.11     Back - 18:13.05, 1:13.43 = 38:31.64

That trail does not seem to get any easier.  Oh well.

Out - 21:38.68, 42.62

Back - 21:25.92, 40.05 = 44:27.27

That looks to be about 10:50 per mile out and 10:43 per on the way back.  Not sure how that happens because all the uphills seem to be on the way back.

Jogged the same route this morning.  Took it slow as a recovery run.  Averaging about 12:15 per mile.  Some people walk faster than that.  I was worried that it would be too dark, but it was just perfect.  I could see well enough to make my way down the trail and as I turned for home it got lighter.  I will say that even as slow as I was going, I still hated it.  Need a change of attitude.  That's ok.  Tomorrow is a "speed" day.

Out - 23:57.11, 45.01  Back - 23:52.61, 47.00 = 49:21.73

Was going to do 3 miles and some sprints but opted to go 4.  Maybe I was a little too overzealous.  After doing 3 miles at my normal easy pace, I stopped at a hill and set my timer for 30 seconds.  I did six reps.  30 seconds gets me about halfway up the hill.  Walk back down for a recovery.  When I was done, even jogging at my normal pace was a little too much.  I had to stop to catch my breath a few times.  Humidity didn't help either because it was really muggy.  Last mile back took about 16 minutes.  Happy to be done.

Killed by a bunch of 20 somethings.  Too many lunges.  Gonna feel it for a few days.

I didn't really run nine miles, but I did cover nine miles.  I figured to make it enjoyable.  This morning, I was going to throw a pack on, but couldn't find my weight for the pack.  I just went out and walked five miles.  I thought I could walk a lot faster, but that was just me thinking of when I actually trained and walked more.  Out - 45:20.20   Back - 47:24.36 = 1 hr 32:44

Then I jogged two miles out in the afternoon while trying to decide how much would be too much for a weekend warrior.  I decided I would walk back but changed my mind.  Jogged 1.9 miles back and walked up the hill of my least favorite part of the trail which just happens to be a tenth of a mile.  2 miles at 22:36.

Some sprints and a couple of laps around a short track.

Didn't see a single person on the trail.  Perfect time for me to be out there.

Start - 1:34.38, 1:28.95

2 mile - 19:19.81, 19:10.77

2.1 marker - 1:00.82, 1:03.87 = 43:38.60

Rucking for a little over an hour.  We'll just play it safe and say we covered 2.5 miles.

I was initially only going to go 4.2 miles like I usually do, but then I ran into some hikers on the trail.  Curious as to how far they went, I ran a little further.  Five miles this morning which isn't that much further, but those hikers must have gotten a real early start to get as far as they did on the trail.

Start - 54.12, 1:01.68

2 mi - 19:04.72, 19:24.56

2.5 marker - 4:59.80, 5:07.90 = 50:32.78

Running at about a 10:07 pace which is blistering for me.  I wonder if I could run faster without all the little hills on the trail.

It was supposed to be an easy jog, but even though I was jogging, it felt like a hard run.  It was just rough.  I was going to walk my least favorite hill, but I decided against that and just slowed down going uphill.  That made it easier.  For an easy run day, the pace was easy, but the effort just seemed to be more than I expected to have to put in for a fun run.  Average about a 12 min mile out and a 12:30 back.  (49:17.85)

Slept in this morning which felt good.  I woke up without having to set an alarm clock.  On the other hand, I was behind schedule from the moment I woke up.  Cut the run short in order to keep the rest of the day on track.

Out - 10:33.68   Back - 10:40.78

Although the hills are small, they sure make this trail suck.  If I could somehow start at the other end so I could attack the hills on the way out and then coast on the way back.  I wonder if I can run faster on a flat trail, but I have my doubts.  Nobody on the trail this morning but me.  Nice!

Finished the day off with a short 6.4 mile hike with about 35 to 40 lbs in the pack.  Average about a 17:30 mile.  Not bad but not spectacular either. Cool temps meant that I didn't break much of a sweat.  I might be paying for this tomorrow.  We'll see when I wake up.  And tomorrow is my least favorite day of the year when we lose an hour of sleep.

3.1 Out - 51:24.85  Back - 53:09.34

.1 Out - 2:11.35    Back - 2:12.30 = 1 hr 48:57

Mentally painful run.  It was cold and raining outside.  I was really tempted to just stay in bed.  However, after convincing myself that I have to practice being in less than desired conditions, I was out the door.  I walked down a couple of hills just to make sure I didn't lose my footing and it was a battle to just keep my legs moving.  Averaged out to 11 minutes/mile, but I felt like I was slogging through quicksand.  

Out - 28:01.30 (5.1 miles)  Back - 27:04.53 (4.9 miles)  Extra Credit - 2:07.46 (.2 mile)

Total = 57:13.29

Was supposed to walk 12 miles, but we got our route cut short and had to turn back.  Three miles out, three miles back in 2 hours.

I think I am getting faster.  But then again, maybe not.  Although I felt like I wasn't moving anywhere, I finished.  About a 10:24 mile pace.  Not 9, but not an 11 or 12 either.  Trying to break that 10 minute barrier.  Just keep on running.

Out - 25:09.35  Back - 26:45.57 = 51:54.92

And then rowed 5000 meters in 25 minutes.  Rowing is harder than it looks.  It was easy to begin with and then reality kicked in about 5 to 7 minutes later.

I should call this the fast running and walking blog.  I'm going to start including walk mileage here as well.  Went for a ruck this morning.  Although my pace is still slow, I didn't feel any lingering after effects when I was done.  My feet and back were not sore at all.  Pack probably weighed about 45 to 50 lbs so I can still add a little more weight to it.

Out - 45:20.44  Back - 45:07.70 = 1 hr 30:28.14

The boss gave us a free day today.  Jogged 6 miles at about 11 minutes per.  I think that is actually the fastest I am able to run now.  11 minutes per mile.  Kind of scary.

Out - 32:23.36  Back - 34:10.08 = 1 hr 6:33

I'm guessing about 2.5 to 3 miles.  Showed up and nobody was there.  Went for a jog to Reilly and back.  About 18 minutes out and 17 minutes back.  34:49 total time.

Walk at about a 19 minute pace.  1 hr 16:48

I was in a hurry this morning.  Thought about going 2.5 then opted for 3.  Glad I didn't go 4 due to time constraints.  I thought I was flying on the way back.  However, time will show that I was not.  Total time - 31:53.90 so about a 10:40 mile.  I did make it to my appointment on time.

Bad idea to go rucking.  Slowed by a shin.  I made it worse. 1 hr 52:41.

4 laps equal at least a quarter mile.

Bear crawls and pushups

30 minutes of rowing yields only 6043 meters.  Followed up with 60 minutes on an elliptical.

Short ruck.  1 hr 3:24

30 minutes biking.  Made my butt go numb.  60 minutes on elliptical.  My shin is starting to feel better.

Perhaps this is a little generous but two miles feels about right.  5 reps of 60/120s and 5 reps of 30/60s followed by what felt like a mile run.  Shin feels much better though there is still a little bit of soreness.  

200 reps of air squats the day prior has my hams sore.  Managed a slow jog for 4.2 miles at a time of 53:55.07.  That's about a 13 minute mile.  Felt about right.

Guess what happens when you stop running for a while and then decide to go for a run in weather you are not accustomed to?  Pain.  That's what happens.  You feel pain.  I took 2.5 weeks off to recover from congestion and shin splints.  The good news is that I am pain free.  The bad news is that while I was trying to run, my body was in a state of rebellion.  It was as if it didn't recognize what I was trying to do and didn't want to do it.  We did about 5 miles but I walked the back half to save what was left of my legs after the first half.  I should never take a prolonged break like that ever again.

Covered three miles but walked about a half mile.  My legs are hurting.  Today was just an easy day.  Feel good about getting out.  Don't feel so good about the condition of my legs, but that's what I get.  Averaged out to about a 13 minute mile.  It was slow.

About a 4 mile ruck.  May have been just a tad longer, but not that much longer.  I'll measure it tomorrow.  Maybe.  1 hour 27 minutes.

Legs are still sore, but felt much better today once I started running.  Time was a little better than Tuesday, but not much better.  I should never ever get injured or sick and take time off away from running.  23:54.89 for the first two miles and 11:11.46 for the third for a grand total of 35:06.35.  Turn around point at the 1.5 mile marker at 16:46.02 which was really 1.4 since I started off at the .1 marker.

Felt a lot better today than last week.  However, I still didn't feel like running.  I had to force myself to keep going.  Still feeling slow and that's ok.  I'll just keep running until I feel like I'm back to my normal pace.  27:29.44 to go 2.5 miles and I guesstimate that I covered 1.5 miles in 21:48.62 since I took a shortcut on the way back for a total time of 49:18.06.  That averages out to about a 12:20 mile.

Still struggling to run, but getting better.  Turned around at the 1.5 mile marker and surprisingly did a little better coming back then going out.  In reality, that's just because my body is still warming up when I start out.  I don't bother to stretch.  I just start out slow and speed up a little as I warm up.

1.5 Marker:  Out - 16:53.76   Back - 16:24.10

.1 Marker: Out - 56.61   Back - 59.52  = 35:13.99

It looks to be an 11:45 average.

3 timed sets of 30 seconds:  PU - 22, 18, 17   SU - 10, 10, 10  SQ - 10, 10, 10  Planks.  Not very good numbers but let's see what we can do in a few weeks.

Ruck 4.4 miles at 1 hr 18:03.  It was about an 18 minute mile.  Felt good to be doing something else besides running.  Tomorrow it is back to running.

Four long miles.  Really long miles.  Took a few minutes to work the pain out of my side.  Felt like someone punched me repeatedly, but that was just one bad landing on that side.  It went away after the first few minutes.

I was happy to make it to the turn around point and turn around.  I thought that I might run a little faster over flat ground, but that wasn't the case.  Apparently, I run at the same pace if it is a little hilly or flat once my body gets used to the route.

Did four reps of 60/120s on the way back.

Out - 22:36.69  Back - 24:47.30 = 47:23.99

Slept in a little today and got out for a good morning jog.  It was nice to have the sun up for the duration of the run for a change.  Not the best run, but good enough.  Slowly but surely getting back into it.

Rested a little after topping each of the two hills that I dread on the course.  They really are not all that steep.  For some reason, I have just formed a mental hatred for these two hills.  Hate is perhaps too strong a word.  Whatever the correct word may be, I always feel better when they are in the rearview mirror rather than in front of me.

Total time: 48:09.72

So if I cut out the little breaks, I'm averaging about a 12 minute mile.  I'll take it.

Jogged for 48 minutes.  Estimate covering 3.5 to 4 miles.  I'll go with the lower end.  Pretty rough start.  Warmed up after about a half mile but couldn't get comfortable.  Just managed to keep putting one foot in front of the other until the end.  Don't want to take a prolonged break again and have to start from scratch.

May I just say, Ouch?  Finally got out for a run because I hate running in the heat or in the rain.  And running once a week just doesn't do it.  I'm sore even though I was going slow.

Out - 24:33.75  Back - 25:05.93 = 49:39.68

Humid this morning.  Set out to do 4.2 and slowly felt the life and the will drain out of me.  Managed to get 4 and walked .2 mainly on the hill that I hate.  I hate that hill.  Just kind of died coming back and took a moment to observe all the memorials posted along the trail of Soldiers who paid the price for this country that I love.

Out - 22:39.15  Back - 30:20.96 = 53:00.11

That might be stretching the distance a little but it was pretty close.  Went 15 minutes out and 15 minutes back.  My legs still seem to work although they will probably be sore tomorrow.  Guess we will find that out when tomorrow comes.

Went exploring down the south side and found no sidewalks or crosswalks. Good thing it was just a walk. An option would be to use the train tracks but I've seen too many movies where someone gets their foot caught in the tracks and then it's game over.

Maybe 2.5 miles but we'll say 2 for now. Jogged up the street to my new favorite parking lot because it is completely empty in the morning. Did 8 reps of 60/120s using the first minute of recovery to walk and catch my breath and the second minute to jog. Kind of like a progression from walk to run. During the third minute, it is always a challenge to try and maintain form while not tightening up. Jogged back and stretched a little. Felt a little heavy today and that was probably the pizza I had last night still sitting in my gut. 43 minutes total with 8 for walking is a grand total of 35 minutes which could be about 2.5 or maybe close to 3 but we'll call it 2.

Walked about 3 miles. Did the same route that I did yesterday except I just walked the whole way. I didn't really sweat all that much but I think a couple of factors played into that. First, the weather was actually nice and cool with humidity at a low. Second, I just wanted to have fun and do it without running. It was an enjoyable 3 miles. Took 58:30 to complete. Who knows what the real distance is but I'm just glad that I got out and did something.

Did the same 3 mile route as yesterday with a goal to beat my previous walking time of 58:30. I was feeling really good until I started jogging. That's when I just felt heavy. Zaxby's was good and was nice and comfy in my gut. I walked most of the way. However, although I had planned to just walk the whole route, I threw in a little running here and there just because I felt really good. Go figure, after I gave my body time to warm up, I felt just fine. Finished up in 50:30.35 which is an 8 minute improvement only because I cheated and couldn't keep myself from enjoying a few sprints. When you are the only guy out there, you are the fastest guy out there. I was on top of the world.

Ran over to BN and did pullups, dips and pushups.  Only 100 each, but that was more than I could currently handle.  Returned to the company and did core work.

Attended a run improvement class.  The recommendations I received were to keep my chest up, keep my neck straight instead of stretching forward, and to work on getting up to 170 paces per minute by increments of 5 steps per minute every two weeks.

Just went for a slow jog to get one in for the week.  Went to the 1.5 mile marker and turned back.  Experimented with my lean a little and tried to keep my neck straight instead of stretched forward.  It was a fun run.  35:24.41

I was just going to run 18 minutes out and turn around and run 18 minutes back.  However, when the timer went off, I felt it was best to just keep going forward instead of reversing course.  Just glad to get a short run in today.  Turkey trot route at 36:02.

Nothing like running alone and feeling like the fastest runner alive on the earth.  Of course as other runners passed me up, I was brought back to reality, but for a few moments I was the fastest man alive.  Ran the Turkey Trot loop but bypassed the loop around the building next to the Clipper Club.  Added 7 reps of 60/120s.  Truth be told, I lost count at 4 so I may have done 8.  Thankfully, the route is a loop or I might have gotten lost or lost track of distance.

34:17.21

Covered 3.4 miles but walked about .4 so I'm willing to call it 3.  Glad to be back on the board again after a crazy week of moving and driving.  I was shoving down all sorts of junk food just to keep awake on the drive.  I don't know how truckers manage to do it day after day.  Let's just say today was rough.  Knowing it was going to be rough, I didn't want to get out of bed and experience the pain of starting over again.  However, I am happy to record a small victory for getting back out on the trail.  44:19.77

Moving day.  It was so much easier moving out because I had access to an elevator.  I had to move things in up some stairs.  One flight of stairs from the street to the place.  Once inside, more stairs to put things where they needed to be.  I wonder how many stairs that was for the day.  It was probably less than I think it was.  It did feel like a good workout though.  I was completely drenched.  The heat played a role in that as well though.  Drank a lot of water.

Afterwards, celebrated the fourth by going to bed early and enjoying the fireworks in my dreams.

Motivation ran out after about two miles.  I saw a side path and got distracted and went wandering down it to see where it went.  Of course, I walked it.  Legs felt heavy so I used that as an excuse.  47:09.897 which includes my wandering time.

Sprint day.  Eight reps of 60/120s up a slight incline.  At first, I imagined myself just cruising through the workout.  After the first rep, I was certain I would have to add more reps.  However, not long after, upon completion of the third rep, I was wondering if I was going to make it.  Took a lot of will power to finish the last three reps but I made it to the end.  My legs felt tired but it was probably more mental.  I just needed a quick breather and suddenly, all was right with the world again.  Miracle.  Next time, I'll look for some flat ground to do my reps.

Reilly and back.

Out - 18:45.53   Back - 18:29.86  = 37:15.39

The struggle continues.

First two miles out on the trail.  Mile out and mile back.

Out - 11:34.56  Back - 10:47.57 = 22:22.13

Very weird.  I'd expect my first mile to be faster because of all the downhills on the way out.  It probably is that way because I need to warm up.

Third mile done at 155 beats per minute.  That pace was too slow and I felt it.  Increase speed next time by 5 to 160 bpm and see what that is like.  Goal is to slowly work up to 170 bpm.

Four mile light ruck.  The humidity made it seem harder than it really was but was a good eye opener.  Not as fast as I thought I was.  Mile times:

Out - 18:20.32, 18:07.05

Back - 18:55.71, 19:11.67 = 1 hr 14:34

10 minutes of jogging to warm up.  Eight reps of 60/120s.  With the ground a little more level it was a little easier mentally but still hard physically.  Feel as if I'm not quite up to true running speed.  It's like running with a weight on your back except there isn't one.

Three might be a stretch but two miles feels good.  Warmed up with a ten minute jog.  Set the pace counter at 160 beats per minute.  That felt like a good pace.  Of course, the goal is to continue to work my way up to 170 bpm.  Ran for 30 minutes at 160.

Push ups and situps with some running in between.  Maybe a half mile total for the workout.

10 minutes at warm up pace, 30 minutes at 160 bpm.  That only got me to about 3.5 miles. The pace is around 9 tenths of a mile every 10 minutes.  But 160 is doable.

5 mile ruck in 1 hr 38:01.  About a 20 minute mile.

Out - 50:24.76   Back - 47:36.84

About 2 tenths longer on the way out.

Two laps around a track that is just over a half mile long.  Took about 12 minutes roughly.

10 minute jog followed by 31 minutes at 160 bpm.  I am itching to get to 165 next week and see how that feels.  Focusing on form.  Keeping neck straight and chest up and out.  Will keep the same time and only change the pace.

Skipped today.  Was so tired for some reason.  My little girl was awake early this morning when I woke up.  I just played with her instead and made her breakfast.  Not sure why she was up so early.

Inventory day.  Fun stuff.

5 mile ruck.  Out - 50:56.22  Back - 47:42.03 = 1 hr 38:38  About a 20 minute mile.

3 timed sets of 30 seconds for pushups and situps.  Burned out really quick.

PU - 24, 18, 12  SU - 20 x 3

10 reps of 60/120s.  I just realized that I had a much longer road available to me for use.  I used the whole stretch instead of just a portion.  It eliminated the need to stop and turn around during the sprint.  Just sprinted the whole minute.  Well, what I would term a sprint might not look like a sprint to someone else.  It felt good though to just try and focus on form.

30 minutes 165 bpm after a 10 minute jog.  Little harder to keep in step.

Ran 30 minutes after a 10 minute warm up.   Just started walking near the end because of a loss of motivation and tiredness.  Averaged a 12:12.25 over a four mile course.

Pushups to exhaustion followed by a half mile jog, and then situps followed by a half mile buddy carry or piggy back, then air squats followed by a half mile with kit and some up downs and then finishing that off with another half mile jog.

Short run.  Timed at 33:50.  Ran about 16 minutes out and 16 minutes back.  Felt my abs burning for the first time in a while because of trying to keep up with someone else.

Went up the street to BTEC and back in 36:19.  Running with a faster runner sucks.  I was happy for the support though and can see how running groups work now.  He encouraged me the whole way and tried to help me with my breathing.  At the end, I don't even think he broke a sweat while I needed a few minutes to cool down.  He didn't have to run with me but he did and I am grateful.

Averaged for the most part a 5:43 every half mile along the trail with total time being 46:15.66.  The roughest parts being the initial warm up and the second to last half mile.  It was good to just get out and run but I know I need to keep pushing now after Monday's run.

A 10 minute jog followed by 10 minutes at 170 bpm.  170 is a little fast.  I can't quite keep the tempo.  For the most part I stayed with it but it requires me to shorten my stride which I don't like.  Finished off with 6 reps of 1 minute sprint with 1 minute recover and 4 reps at 30 sec sprint with 1 min recovery.

Jog for 36:22 which probably puts me at 2.5 to 3 miles.  Somewhere around there.

PU - 37, 16,16

SU - 30, 10, 10

Rough outing, poor showing.

Just over three laps for two miles.  Average about 6 minutes a lap.  First two laps in 11:56.69 with a collapse on the final lap at 6:28.54 for total of 18:25.23.  Definitely not the best time.

39:40.79.  Not feeling it today.  Regardless, still happy to get outside and get something under my belt to start the week off.  A nice slow pace at a 13 minute mile.

33:19.23  Improvement over Monday's time but not really an improvement overall.  That works out to about 11:07 per mile.

PU 30

SU 30

Five mile ruck with a light ruck.  Probably 20 to 30 pounds.  1 hr 33:01.

Added a few more pounds.  Another 5 mile ruck.  Finished in 1 hr 30:58.  About 18 minutes per mile.

Short workout is better than no workout.  Warmed up for five minutes and had time for 6 sprints.

(15 pu, 21 su, 15 sq) x 6

Nice fun run.  Early enough that I was the only one on the trail on the way out.  On the way back, I ran into several of the walkers that I normally see on the trail.  It was a good jog.

58:51.82

32 minutes worth of running.

Allergies killing me.  Something happened with the change in temperature.  Didn't move for most of the day.  Luckily, there was nothing pressing on the schedule.

Sports day.  Took my little girl with me to enjoy a morning of sports.  She didn't care much for it.  After my team lost out in all the competitions, I didn't care much for it either.

47:01

Not the best time in the world, but I'll take it for now.  I like to pretend I would run faster if the trail were flatter.  Maybe I would.  Maybe I wouldn't.  The world will never know.

5 mile ruck.  I guesstimate my ruck was about 40 lbs.  Not very heavy.  Started out to do a 4 miler but who does a 4 miler so I added one more mile.  1 hr 32:32.

Probably one of the best runs of my life or at least the most enjoyable.  I got out late but my oldest woke up early and wanted to come with me.  We alternately ran and walked when she got tired for a mile which put us at her school.  Afterwards, we walked back home which should've been a mile as well except that I wanted to take a shortcut.  My shortcut turned out to be longer than I thought and we got lost but got lucky and put back on track with directions from a mother waiting with her kids for the school bus.  We found the trail I was looking for and got home in time to get ready for school and work.  At least now I know where the trailhead is.

22:07.21 to get to school.  49:14.88 to get home.  What a shortcut that turned out to be!

Started out with a 10 minute slow jog for warm up.  Slightly increased the pace for the next 17 minutes.  Took a minute to catch my breath and did 8 reps of 60/60's which used to be 60/120's but I like the shorter rest time so one minute sprint followed with a minute for recovery instead of a two minute recovery.

I guesstimate that I covered at least 2.5 miles.

Was gonna just do a 4 miler than opted for just a little more.  Weather was warmer than I expected this morning.  Walked up a couple of the hills.  Just happy to finish.

1hr 1 min.

Maybe closer to 4 but 3.5 for sure.  Went down memory lane, but there is now a huge housing complex in an area that used to be empty.  As a result of that, lost a little time negotiating the new neighborhood.  Everything else was pretty much the same.  Sort of.  Slower than I want to be as a result of eating too much pasta the night before, but boy did it taste good.

45:37.45

It was 45 minutes of movement but the first 9 were a warm up.  I think the last 9 were moments of desperation in trying to get back to the starting point.  Almost completed two laps of my favorite run area.  I just need a few more minutes to get down that last side street and back.  Just set my timer to 9 minutes to keep track of time that way.

4.2 mile ruck.  With the cooler temp, it didn't feel like that much of a workout because I didn't sweat as much.  However, it is always a relief to take that ruck off your back and instantly be so much lighter.

My little one woke up early this morning just as I was preparing to step out for a jog.  Took her with me.  After a few feet, she decided she didn't want to walk anymore so I carried her.  It was just a good quiet walk for the both of us early in the morning.  It took 26:32.09 to get to NTA via my "shortcut" route now that I know the way.  Probably about a two mile walk.

9 minute warm up with a slight pace increase for the next 18 minutes.  Did 8 reps of minute run / minute rest.  Discovered that I had an extra gear hidden.  It came out when I ran my second to last rep because there were other people on the trail, and I didn't want them to catch me while they were at a jog pace and I was at a sprint pace.  It was a surprise to me that my timer didn't go off at the usual spot and that I ran just a little further than I had in all my previous reps.

It was so humid yesterday and yes, I am a big baby.  I was shocked at how warm it was outside when I stepped out.  Just decided to slow down on the way back and walked up the hills.  Total distance of 4.1 but walked about a half mile.  49:14.41

Just another one of those time when I didn't get the memo.  Showed up just before 5.  There were only two cars in the parking lot.  Waited for an hour and then took off.  Found out later that the event was cancelled.  Oh well.

Covered 5.1 miles but walked that last mile.  It was just so humid.  Having walked up my hated hill before, it was much easier this time around to stop and start walking.  I think I willed myself to be a little light headed near the end to justify my walking.  Can't wait for the cooler weather to hit.

2.6 miles - 30:51.06 followed by 1.5 miles in 17:37.24 and the last mile in 14:21.19 for a grand total of 1 hr 2:49.

It is somewhere around 3.5 or 4.  I will have to measure it someday, but judging by the time, it would be close to 4.  Or not.  I can't keep track of pace very well.  Ten minute warm up followed by 36 minutes of running.  Feels like I picked up the pace.  Two laps in my favorite abandoned neighborhood took 46:50.

Four miles on a track that is just over a half mile long but not quite 1100 meters.  You have to run three laps and then just a little more to get two miles.  Averaged a 10:12 per mile which I will gladly take for a total of 40:48.21.

Splits: 7:28.93, 6:26.39, 6:37.38 - (20:32.70)

6:20.18, 6:35.46, 7:19.87 - (20:15.51)

Not very good results.  39 PU, 40 SU and 17:58 two miler.  18" neck and a 44.5" waist.

First two laps: 12:05.91

Last lap: 5:57.16 = 18:03.07

I waited a few seconds after crossing the line to stop my watch while catching my breath.

Finally measured the route and got a good estimate of the distance.  It is about 2.2 miles per loop.  Started off yesterday a little slow.  I find that whatever pace I start off at, my body adjusts and wants to keep that pace throughout.  It was a slow run throughout because I didn't feel like speeding up.  52:16 to complete the distance which puts me somewhere around a 12 minute mile or just under that.

A couple of sprints to warm up.  Six laps on the track with variations of 200 meter sprints. Finished up with 6 rounds of stairs.

Kit run.  Started off just fine until we hit the little incline.  The weight of the kit hit me full force then.  Did a little run on a trail and then back.  It is to be an annual event.

Ran down the street and back then hit the trail to the .7 mile marker and back.

27:07.59  (Little run is better than no run.)

Did a few short sprints as a warm up then finished with a short jog for about 1.75 miles or maybe it was shorter.  Used a weighted vest for the jog which just makes you feel heavy.

One mile doesn't seem so bad, but you had to climb over walls and across monkey bars.  It was fun but not something I could do by myself.  Requires at least a buddy team.  I jumped in with a team of four.

It was supposed to be about 3 miles but judging from my time, I would put it at about 2.5.  14:02.38 - Out. 13:40 - Back, but we stopped short for some reason to gather then finished together.  Just can't get rid of those hills.  Wherever you go, there are hills to run up and hills to run down.  Down isn't so bad, but I do dislike the up part.

This was an interesting workout for me.  300m x 4, with a 100m walk break between reps.  200m x 4 with a 100m walk break between reps and then 100m x 4 with a 100m walk break.  Follow that up with 4 laps around the track but including the stadium stairs, and I did an extra lap because I got lost in the sauce.  It took me a whole hour to complete.

When I got to the stairs the first time, I tried to take two steps at a time, but just didn't have the energy.  Had to do it one at a time.  Good workout though.

Slow jog to get these seemingly old bones moving.  It was more of a fun run.  Just took my time.  I was all alone at the start and ran into a few people on my way back.  The sun was coming up as I started.  It was a good day.

Out: 25:26.68  Back: 24:59.73 = 50:26.41

So I felt like stepping back into the weight room today just out of curiosity.  It has been five years since I quit lifting.  Put 135 on the bench to warm up.  Let's just say that became my workout.  Pretty sad but looking forward to rising from the ashes.

Just couldn't get out.  As I was about to get ready to run, my little one woke up.  That was all the excuse I needed to avoid running.  It was fun to spend some time with her.  I don't regret that.  Needless to say, I am a creature of habit.  When my routine is thrown off, it is hard for me to readjust.

Possibly a four miler but we'll say 3.5 for sure.  Jogged down to Food Lion and back.

Fire Station-  11:54.93      10:50.82

Food Lion-    9:59.43      12:57.85

Took a little detour at Food Lion around the library just to get a little more time.  Total run time 45:43.03.

Jog around as a group with some rope climbing involved and my least favorite exercise lunges.

Jogged two miles in the morning.  In the afternoon, went on a fun run to explore a trail.  Both trails that I took ended in dense brush.  No need to look further than that.  Ran for time at an enjoyable pace.  46:30.54

Jogged the other half of the river trail.  It is relatively flat.  All the hills happen to be on my half of the trail.  I guess that is to make me better.  Averaged close to a 10 minute mile except for a couple of brief stops due to stomach issues.  Turns out to be around an 11:12 pace including the stops.

55:57.83

Short run but hard because of all that Thanksgiving food still in my tummy.  About a 12 minute pace.

3 x 300s followed by 6 x 200s with a 100m break between sprints.  Finished with two laps including stairs then just an easy 5 laps around the track at my pace for a cool down.  Love running at my own pace.

Ran down a trail which was sandy and hilly.  We stopped at a hill so we could run up it 3 times then ran back the way we came.

Jog around the block and then laps on a stretch of road .05 of a mile long until time ran out.  Short run.

Got a chance to hit my favorite run route this morning.  I always feel like it is just my personal route since it is usually empty.  Ran a variation of two laps.  46:58.21

That is the total distance it took me to go before I hit 85% of my VO something on a treadmill.  We started off at around 4.4 and increased speed every minute until we hit 6.0 or 6.2 mph.  Probably 6.0.  That took about 7 or 8 minutes.  Have to look at the chart again to be sure.  Anyway, the guy running it was pretty confident and competent in what he was doing.  He said I need to do sprints to improve my max.

Celebration day.  As a celebration for passing my test yesterday, I took off on a slow jog.  It seemed very easy at first.  In fact, I was going to speed up.  But then coming back, I was hurting so I'm glad I just kept it easy.  Averaged a 12:11 pace.  If only I could get rid of those hills on the route. 1 hr 52 sec.

Short easy run just to get a little mileage in.  Did 5 sets of pushups, situps, flutter kicks and dips to warm up.  Sounds like a lot but only did 12 reps per set.  That actually was enough for me to break a sweat.  27:36.63

Untimed.  Easy one mile run.

Timed.  I discovered that I could sing cadences in my head while covering the two mile course and suddenly I had something to distract me.  I had to speed up the cadence a little for the 2nd and 3rd lap to make sure I finished on time, but I'm going to try that from now on every time I have to run a two miler.  17:46  (I wonder if it is possible for me to break 17 minutes.)