Runnin' in Mud...

1st race since injuring my abdominal wall during PT. I knew that my fitness was way down, but I set my 5k PR in this race last year. Having done no speedwork in my 6 weeks back, I had no idea what to expect. I secretly told myself that anything around 19:30 would be okay. I ended up running 19:14 and beating my local age group rival. Sure, I was off my PR by :29, but I am shooting for sub 19:00 in one month.

6 easy miles - nothing special.  I wanted to see how the legs felt after the 5k race last night.  No soreness or anything and I am surprised by that.  I feel energized by racing again and want to set my sights on a fast time (for me) a month from now.

Legs a bit flat today, as I have a little fatigue in them.  Again, just trudging along in this Memphis heat.  It was 88F when I ran.

This started off as a tempo run of only 3 miles.  The first mile was a warm up and then I was supposed to hit 7:05-7:10 for 3 miles.  I got to 3 miles and decided to do another because I felt good.  When I reached 4 miles at tempo pace, I slowed a bit to recover for the remaining mile.  After 100m, I picked it back up for a total of 5 miles @ tempo pace.  This was a confidence booster for me.  I never struggled and felt great.  I wore some new racing flats (Nike Vaporfly) and I really like them.  They are quite light (~5.5 oz), but don't have the typical feel of a flat (i.e. low heel).  They feel like you are running on sponges.

I almost bagged this run, but since my revitalization following my June 1st 5k, I decided not to.  A thunderstorm rolled in quickly, which cooled the temps from 89F to 78F.  The humidity/steam was a killer.  This was just "puttin' in the miles" kinda run.  I daydreamed for 4 miles or so and it was over before I knew it.  The new baby will arrive on Aug. 8th, which is right about the time that I will start my official St. Jude marathon training.  Of course, I will be building up prior to that, but that's when the official 16 week countdown begins.  Sleepless nights and marathon training may not go hand in hand.  We will wait and see.  

For some reason, I am wiped out and thus  - no run.  During my time off from running, I managed to pick up a few pounds.  I am ~6 pounds heavier than normal and would like to slowly get that off before my 5k race in July.  I am not purposely dieting, but rather trying to make wiser food choices and not eat out of boredom.  Perhaps, the lack the calories has led to me feeling "wiped out."  I also think that my 6 mile run on Mon. @ 7:10 avg pace got to me.  Tomorrow is a new day!

I had worked diligently at work to come home early and get at least in 7-8 miles before heading out for a child's birthday party.  Here comes life...  I had forgotten about the cable guy coming.  He came and went, but my time had dwindled to barely 40 min. of running before heading off to Chuck E. Cheese Pizza for the birthday party.  What to do?  5 miles in the steamy afternoon heat (93F) - nice!  I am still regaining fitness from my time off, but this heat is making it tough.  Generally, I am a morning person, but sleeping in until 6:30 a.m. is becoming a habit for me.  Summer is here!  5 miles in 38:21/7:40 pace.

Just learned that the in-laws are coming in on June 23rd, which coincides with a 10k race that I was going to do as a workout.  Hmmm...What a dilemma!  Heck, they can come watch - they'll need the fresh hot/humid air after being on that stuffy airplane.  Will keep you posted.      

I am not really running by a "plan" yet. I'm trying to regain lost fitness with a possible 5k in early July. I usually try to do some type of tempo run around 5k pace + :50 or so. The long runs are coming along, but are still only 8-10 miles in length. This run was actually my "long run" for the week. Nothing special - I run along rural roads in Arlington, TN. and it is not unusual to see skunks, squirrels, deer, snakes, turtles, and coyote. It scares my wife when I tell her that I watch a 6ft snake cross the road. There are too many off road rails around here, so that requires me to travel a bit if I want the soft terrain.

Pheww...8 miles yesterday and now 7 today.  My legs feel pretty good.  I just wanted to get out in the morning before the heat arrived.  As a previous entry noted that 8 miles is now my long run, I wasn't too sure what to expect from the legs today.  They, apparently, are adapting to the slow increase in mileage.  I would like to very soon be avg. 50 mpw like I used to.  I have a track workout planned for tomorrow.  I will have to do it after Church and lunch, so it will be H O T! 

Yeah, it was hot...92F, but not much humidity.  Here in the south, it can be 95F or so in the summer, but with only 30-40%, it feels quite comfortable.  July and August usually bring about humidity ranges in the 90%, especially in the morning hours.  Those are survivial runs.

The workout started off with 4x1000m and then some faster/shorter stuff.  I felt VERY strong, I decided to to 6x1000m w/1:00 rec. and then ran 4x400m @ ~mile race pace.  I know that I should not always kill myself in workouts, but I could have done much more.  This boosted my confidence, as I know my fitness is coming along.  By the way, I hit 40mpw for the first time in about 6 months. 

This was one of those days that I had to make myself get out of the door.  I made a deal with myself that if after 1 mile, I didn't feel great, that I could come back home.  Needless to say, after .25 warmup out of our neighborhood, things were "normal."  I have a goal to try to run everyday.  I am building up to some, hopefully, of the highest mileage I have ever run this Summer, so I need to keep the easy days - easy!  I have a tendency to rush some of my easy days because I have something else to do or somewhere else to be.  Mile 1 was a bit quick, so I intentionally backed way off and tried to stay as close to 8:00 pace throughout.  What pacing  - 5 miles in 39:59.77. 

Yardwork does not count toward mileage, does it?   

Just trudging along in the heat.  Lots to do after this run and not much to say.  Everything is feeling good.  Tempo run in the a.m. tomorrow.  We'll see what the world looks like again at 5:00 a.m.

As I stated in a previous post, I am basically just basebuilding/regaining fitness after an injury (I hate that word)!  I am not following any specific plan, but running by feel.  Mentally, I have a schedule in my head that I would like to follow, but have freedom to strike the schedule if I feel the need.  I did awake in the morning rather early to run (5:00 a.m.).  My body was stiffer than normal, so I decided to arrange my work schedule to run in the afternoon.  Bad decision, as the a.m. produced a temperature of ~66F, while 3:00 p.m. brought about 91F.  Needless to say, the tempo run got nixed, but I ran a really hilly course and pushed the uphill portions, sometimes even repeating the hills that I encountered.  I feel the workout in my legs today.  I estimate that I was pushing the uphill portion at ~6:40 pace or so.

In the past, if I had a tough workout scheduled, I would make SURE that I did it that day, even if I didn't feel so good.  A good friend and 2:30 marathoner advised me to run more by feel and take the easy days - easy!  The approach seems to be working, as my running seems fun again!

On another note, our previous Church in Tennessee (Germantown Baptist Church) sponsored two of our friends to be missionaries in Eldoret, Kenya.  They came over for dinner last night and brought me a book, Run to Win - The training secrets of the Kenyan Runner.  It was written by Jurg Wirz.  Also, they had previously asked for clothing donations, etc.  They know that I run and have somewhat of a shoe fetish.  In the past year, I have sent them ~15 pair of Nike running shoes.  Sure, they have a few miles on them, but appear to be brand new and the children who have nothing think they are the greatest gifts ever.  Imagine, I am providing (possible) Olympians/Nat. Champs with running shoes at an early age.  Wow!  Our friends operate an orphanage and are opening two schools in the near future.  Observing photographs and hearing stories about life in Kenya really makes me appreciate just how good the majority of us here in the U.S. have it.  Be thankful!

P.S. I hope that the reading of the book will produce some new PR's.  If so, I will happily share said secrets!  Run Well!   

Big fat zero today.  I was fine, but my wife, who is pregnant, was not.  Over the past few years, she has had a few kidney stones.  Thursday morning was pretty painful for her and later, she found herself in the ER with such terrible pain.  I left work early to help with our child while my wife was bedridden.  I could not work up the courage to say, "Honey, you mind if I go out for a quick run?"  I didn't want to take risk, especially with Father's Day right around the corner.  I do have a cheap treadmill upstairs, but dreaded the thought of pounding out a few miles on it.   

Just some easy miles here on my hilly course.  I pushed a few of the hills, but remembered that this was an easy day and backed off.  I have a track workout planned tomorrow.

Due to our schedule, I snuck this one in the afternoon at 2:30 p.m.  Yes, it was 94F out and felt even hotter on the track.  I am VERY diligent about my hydration and making sure that I don't over exert myself.  I had planned to do 6x1000m @ CV pace w/1:00 rec.  Every other repeat left me 200m from my previous starting point (drinks/towel).  Sure, I could have cut my repeats to 800m and finished where I had started, but I decided to lengthen each repeat to 1200m - hmmm!  Everything was clicking and I felt strong, despite the heat.  I finished the workout off with 6x200m at mile race pace.  I have also, tentatively, planned to run a 5k on 6/23.  It is on a hilly course and it will be hot and humid.  I am using as a training run for my goal 5k race on 07/03.   

9.25 miles in early morning hours before Church.  A friend of mine that I introduced to running moved 1.25 miles away from me.  I hope to utilize him for easier runs, etc.  It was nice having some company, as I do 99% of my runs solo.  I ran 4.5 prior to meeting up with him and then added some afterwards.  The heat really drained me and there wasn't a dry spot on me.  I know this really isn't high mileage, but I have put together back-to-back weeks of almost 39mpw.  This past week, I even had a day off.  Things seem to be coming together and I feel myself getting stronger and faster.   

We were having computer issues at home and my wife sells real estate.  Bottom line: She needed computer/internet access more than I needed to run.  Once, I got finished with Comcast at 8:00 p.m., I was mentally drained and could not force myself to run on the dreadmill. 

Got off of work later than normal and then to Dad's birthday party.  We ate lasgna, cake, etc. and once home, I did not feel like running.  My legs have felt pretty "beat up" as of late.  I took yesterday off and took another zero today.  I had scheduled a recovery week, but did not anticipate two days off in a row.  No stress here - I'm not training for anything as of now.  5k this weekend in the heat!  The in-laws are coming in on Thursday!  Does life get any better?

As the last two days have result in "things" getting in the way of my running, I decided to run at 5:00 a.m.  It is amazing how tight I am in the morning.  I felt like I was flying, but later realized that I was flying at an 8:15 pace!  I ran to my friend's house who just moved on my way.  It is really nice to run with someone on the easy days.  He is a bit slower than me, so it keeps me from running too fast.  The time flew by and I sped up a bit when I finished the last 1.25 by myself.  I contemplated a 2nd PM run, but I am truly feeling a bit "beat up" in the leg department.  It may be from my increase in mileage the last few weeks or from me running on hard surfaces too much while increasing my mileage.  I gotta find some trails to run on.

There is a 10k/5k this weekend, but I have decided against the 10k as a training run and will race the 5k.  I don't expect too much, as the course is rolling and the heat (probably already 80F at 8:00 a.m. with high humidity) will both be factors.  In my last 5k, I felt that I coasted too much the final two miles.  I was never passed in the race and continued to work my way up, but I did not run "tough."  It was my first 5k in many months and, I guess, I didn't want to feel that much pain my first 5k back after the injury.  I really am hard on myself when I don't leave it all out on the course. 

3 miles easy and then picked it up to ~7:05 pace for 3 miles.  Cool down 1.1 miles.  I chose a hilly course for this workout and, again, the heat was dreadful.  The effort felt much harder than it should have been.  I recall last year, my times were way off, but as the cool temps. came in Sept. and Oct., I ROLLED!  By nature, I am a very poor runner in the heat.  Give me temps in the 40's any day! 

I kinda got away from doing this for a bit.  I do keep a really detailed log in an EXCEL spreadsheet with comments, etc.  I have always enjoyed, for some strange reason, reading the running logs of others.  I will update my previous dates as time permits.  My fitness is improving and on July 3rd, I didn't go sub 19:00, but I ran tough in horrid conditions (88F w/70% humidity).  I ended up running 19:10, but without any true VO2 Max workouts.

I am still continuing to do these Tinman CV workouts and am increasing the volume.  Today was 5x1200m @ 6:26 pace w/2:00 rec.  I lengthened the rec. due to it being 90F and sunny.  

I "officially" begin my St. Jude Marathon training on July 30th, but along the way, I have set several races that I really want to run fast in.  I have my sights set on an 8k and two 1/2 marathons.  Usually, June and July are lower mileage months for me, but this year, they were me increasing my mileage to regain fitness.  I am happy with my progess thus far.  I am also doing more back to back med. distance runs, instead of runnning 10 miles one day and then 4 miles the next.  I now catch myself doing 8 miles on Mon., 9 miles on Tue, etc.  I am getting stronger.

The baby comes via c-section on August 8th, if not sooner.  Marathon training will be fun.  I also found out that I am eligible and will be taking a full 30 days off after the birth (Family Med. Leave).  I should be able to really increase the mileage then!            

Just ran easy to get the miles in - getting back to updating this blog.  More detail to come...

Same old thing - just getting in the miles in this dreadful heat.  I ran ~HMP for a few miles, just to loosen things up and then met a friend of mine for another 4 miles.  It sure is nice to have someone to run with every once in a while, even if the pace is a bit slower.

Ran 3 miles, met my friend for 5 more and then ran home by myself.  Sure, it was hot and I should have gone farther, but my strength is growing.  Heat, humidity, and longer runs go hand in hand.  When will fall be here.

There is somewhat of a trend here.  I am trying to keep my daily mileage between 7-8 miles per day.  My body feels the best it has in a long time.  I will slowly increase my mileage and increasing the overvall volume of my CV workouts.  This week also begins hill repeats and more frequent racing, substituting for hill repeats.  Wasn't it Frank Shorter who said that running hills was speedwork in disguise or something along those lines?   

Everything feels like it is coming together.  After time off due to an injury, I finally feel fit again.  The workout that I did tonight supports the feeling.  I have been staying away from the typical VO2 Max stuff and just concentrating on CV workouts, but increasing the volume.  I am now up to 4x1600m @ ~6:20 pace w/2:00 rec.  Over the summer, I will slowly increase the volume to 8-10k, leading up to my marathon.  I could have easily rattled off a few more miles, but resisted.  I ran at 7:00 p.m. when the temp. was ONLY 85F.  Man, did the cooler weather feel good.      

I know this is my first entry in quite some time.  A great deal has happened since then.  In early August, I experienced a bit of left hip tightness, but had no trouble finishing a subsequent run and dismissed as needing more stretching of that area.  I took a day off and completed another short run, with, again, the same amount of "tightness" in the piriformis area.  The following day (August 8th), I went out for a routine 5 mile run (out and back course) and at 2.5 miles, I was stranded.  The left hip had completely locked up and jogging/running hurt.  Needless to say, I hobbled home and laid down.  My wife, who was about to give birth the next day, returned home from picking up her parents, only to find me laying on the ground and unable to walk.  The following day, our first baby boy (Ethan) was born.  It was a happy day, but I still hobbled around.  Once we returned from the hospital, various doctors all said Piriformis Syndrome and prescribed steroids, etc.  I even starting getting ART from a Chiropractor.  Nothing seemed to help and a few test runs didn't go so well.  I took a full 30 days off of work and had big plans to run lots of mileage in prep for my December marathon.  We shall see...   

Okay, another easy run, but a bit more distance.  I chose a local park to run around a lake.  I am able to run on flat surfaces that are soft and forgiving.  The discomfort is deep in my left buttock area and does not seem to get worse with running.  I am actually amazed that after ~5 weeks of no running, I still feel fit.  MRI on Wed. and then Ortho. on Thu. 

I had an MRI of my pelvis and low back yesterday and the Ortho. doc saw them today.  NOT GOOD!  I have a sacral stress fracture and will need 2-3 additional weeks of healing time.  I am, actually, somewhat relieved as I now know what is going on and how to correct it.  The marathon is out, but perhaps that half-marathon is still possible.  The bigger goal is Boston in April.

I have to admit that the last 30 days has been difficult for me.  On one hand, I have been able to spend alot of time with my new son, daughter, and helping the wife, but I have not been able to run.  My plan was to run lots, but it's not all about my plan.  Perhaps, this injury and time off, was God's plan for me.  I've had time to think alot about that and it is very ironic that the day before I am to take 30 days off of work, I get injured.  The following day, our son is born.  Hmmm...  Perhaps, I took the ability to run for granted?  Perhaps, running was taking too much time away from the family and what is truly important?  At any rate, I have a new passion for running and cannot wait.  I will take it slow and appreciate each step I take, as the last 6 weeks have been killing me.  My wife started back running yesterday and I gotta say, I was jealous!  To hear her complain about being sore, etc.  I long for those feelings after a long run or a hard track workout.       

5 miles in just a bit under 38:22 (too fast).  I can tell that my fitness is coming back.  Aerobically, everything is beginning to feel "normal" again; however, the legs are lagging behind.  More miles needed, I guess.  Because of the locations of my stress fractures (sacrum and pubic symphysis), I wasn't able to sit on a bike saddle and didn't have access to a gym.  Gradually, I will get back to where I was.

On the homefront, Ethan is almost 10 weeks old and is now sleeping 7-9 hours a night.  On a sad note, on Friday, we learned that our beloved family pet (Lexi-Maltese) probably has oral melanoma.  There are other places in her mouth.  Biopsy not back yet, but, the doctor suspects that. 

3 easy miles at the high school track (soft surface) in ~24:00.  I wanted to break out into a sprint in a bad way, but resisted the urge.  Tinman said that fast running, this early would be detrimental.  Oh well...

Still no biopsy results on our little dog, but we have found a few more masses.  She is eating well, playing, and appears to be fine.  We ultimately know what is going to happen, but it is tough to think about.  This little dog has been with us through several moves, two children, countless road trips to Georgia, etc., etc.  We have not told our daughter yet, as we wanted to get the biopsy results and know "for sure."  Unfortunately, our daughter lost three great grandparents in the span of 11 days in late 2005.  She knows what cancer is.

Zip here...Life got in the way in the form of picking a child up from school, gymnastics, and then watching my nephew play football.

That's right, another zero.  The injury seems to be fine.  Now, the family is sick.  I feel like crud, but could probably log a few miles.

I will be watching my hometown 5k tomorrow.  I would have really liked to have raced, but hard running probably wouldn't be a good idea right now.  I don't even want to just run it, because it would probably open my eyes up to just how out of shape I really am.  The ego can't handle that right now.  Next year.

We heard back from the pathologoist regarding our dog.  He indicated that the tissue was not consistent with that of melanoma.  The Vet. still seems baffled.  Lexi is doing fine and acting like her normal self.

Perhaps tomorrow, I will post something about running. 

I was motivated after watching my hometown 5k, so this run was a bit quicker than I wanted (29:40).  Atleast I can hold sub 7:30 pace for 4 miles now.  Tomorrow, I will attempt 6 miles.  This run was the first in a very L O N G  time that I was completely pain/discomfort free.  After 2 miles, the left side of the groin got a bit tight, but not very noticeable.  Good things to come??? 

Same course as yesterday, but a minute slower, which is good.  This cold that I have seemed to bother me more today, but the weather was beautiful.  It is supposed to be 86F today, but stay in the 60's the rest of the week.

I really want to start going to the track or doing something speedy.  I told myself that I would even hold off on hill repeats until November 1st. 

5 miles in 38:50 (7:45 pace) and I finally feel like a runner again.  My conditioning is coming back.  I am looking for new courses in my area and I found one that is a rural highway (205).  There is a large, flat shoulder on each side of the highway, which is grass/dirt/gravel.  This should minimize some of the pounding my body takes.  

As my run started, it was spitting rain, but 2 miles into it, it poured.  I felt like a dedicated runner again who wouldn't let the elements keep me from my run.  No hip pain or low back pain.  I have been seeing a Chiropractor here lately.  We will so how that progresses.  I have also been stretching much more lately.  I never realized just how tight/inflexible my hip flexors/psoas muscle was.  I am trying to hit all of my hip muscles and hamstrings.

The St.Jude Marathon is out this year.  I simply won't be ready, not even for the half.  Sasha may be coming to run and I will, of course, support the race as a spectator.  I have other friends running as well.  It's probably a good thing, I am not running as my "routine" would have been greatly disrupted.  My in-laws will be staying with us and celebrating Thanksgiving with us a week late.  Just one of the things that you have to deal with when your spouse's parents live away.         

5 miles today in 38:40 (7:44 pace), which means I have run 5 miles on consecutive days (first time since injury).  I felt great again and the weather was perfect for running.  I didn't run on Mon, Tue, or Wed. due to feeling like crud and I finally went to the doc today.  I am on antibiotics for a sinus infection.  

7 miles in 54:20 (7:46 pace).  My body seems to fall into this pace as of late.  My last 4 runs have been within :02 seconds of this pace.  By the way, 7 miles is a new record since the injury.  I felt no fatigue, etc.  I will still stay conservative with my mileage buildup.  Next week, I will start adding a few hill repeats for strength and then some uptempo running as Dec. approaches.

It's amazing that since my running has been a positive lately (i.e. no injuries and they are going well), I find myself in a much better mood.  The injury and time off really made me appreciate it soooo much more. 

Our baby (Ethan) is also doing well.  He sleeps about 9.5 hours a night at 11 weeks.  Lately, the weather, for running, has been absolutely perfect.  I truly feel like a runner again and not some poor injured guy trying to get back into shape.  

4 miles in 30:55 (7:45 pace again).  I never checked the splits and just ran by feel.  Amazingly, my last 5 runs since the injury have been within :01 of each other.  I guess the body likes the pace.  It was dark last night when I ran and I had eaten about 1 hour before.  I thought that I was running faster than that pace.  I always feel that way at night.  I will take a planned day off tomorrow.  I feel really good right now, but don't want to get too excited.  Afterall, I am recovering from two stress fractures.  My question, how much is too much, too soon?

Dog update:  She is back to normal and is on two different antibiotics.  Perhaps, she hasn't been feeling well for several months.  We were somewhat busy (new baby) and probably didn't notice.  I did notice that she was sleeping more, but dismissed it as her getting older.  She seems spunky these days.  We have returned to regular walks, etc. 

Zero today...I sat in a meeting ALL day and then had to travel home.  They said they were catering breakfast and lunch (donuts and pizza).  I felt like a tub of lard after sitting all day and then eating all of that.  My low back is tight.  

6.1 in 47:20 (7:46 pace).  Again, within a second or two of what pace my body falls in to.  I did do one pick-up of ~100m just to see how it felt.  Since coming back from my injury, I have been trying to run on flat, soft surfaces.  Today's course at Shelby Farms had me going over soft surfaces (dirt/grss), but the terrain rolled.  I felt a twinge near my buttocks and hamstring meet (left side).  This is much lower than when I had my injury.  It feels muscular, but so did the stress fracture.  I will watch it, but really think it had to do with the undulating course and using those muscles that had not been used in a while.  Paranoid - me???

4.75 miles in 37:11 (7:50 pace).  Again, no aches or pains and I even included 4xhill repeats.  I randomly ran around Shelby Farms on grass/dirt for 3.25 miles and then did some short hill repeats (~.17).  I ran all of them at ~10-15k pace.  I wasn't fatigued, but just thought I should stop at 4.  This was my first workout w/any type of intensity or anything other than just easy running.  Things are coming along.

On the homefront, Olivia turns 5 on 11/13.  We bought her a big swingset with the swings, fort, slide, rock wall, etc.  Normally, we don't do anything this extravagant for her birthday, but the in-laws are throwing some money at the gift.  Ethan, now 3 months, will also be able to use it someday.  I guess I have to assemble this gigantic project this weekend.

4 miles (28:44-7:11 pace).  Alright, this was supposed to be a very easy run.  The temps were perfect 48F and our town was having a "festival", so there were lots of people out.  For some reason, I have always run faster when their is alot of traffic, people around.  I'm not trying to impress anyone with a faster pace - it just seems to happen.  Again, because I am recovering from the sfx, each run is just easy, but I pushed the pace a bit.  It felt good. 

Hwy 205, 3:00 p.m., sunny, 71. Out and back on this course. My legs are sore from the unplanned tempo run yesterday and the hills on Friday. I am going to take a planned 2 days off. My left low hip/hamstring is tight. I know that feeling as my left piriformis area was tight before I discovered the sfx.  Doesn't it seem that all of my entries mention the sfx.  Perhaps, I am paranoid.

6 miles in 43:58 (7:18 pace).  Hwy 205, 4:00 p.m., sunny, 51. After 3 miles, I realized that I was avg. 7:30 pace and felt really good. I decided to run the next 2 miles @ tempo pace (7:00). I did avg 7:01 for those 2 miles and then ran slowly the last mile. My "new" injury doesn't bother me at all when I run, but when I stop, it tightens up. It is about 4-5 inches lower than the sacrum injury. If I am injured, so help me!

Zippo here!  It was planned.  I wanted to finish putting together my daughter's swing set before the weekend.  Also, the left hip was still a bit sore.  Just being cautious. 

4.4 miles in 34:32 (7:53 pace).  Shelby Farms, 1:30 p.m., sunny, 69. I randomly ran around the perimeter of the farm on all grass/dirt. At times, the grass was tall and the GPS lost signal once. The pace was probably closer to 7:45 or so. The groin never hurt or bothered me and neither did the back/hip.  I didn't run one step on any hard surface.  I would have liked to have gone farther, but work was calling. 

Hwy. 205, 8:40 a.m., sunny, 45. What a perfect day to run. Absolutely nothing hurt. My low back got a bit tired on the return portion, but I think that is from putting together the swingset. Long run tomorrow.  I continue to write, "pace too fast, etc."  Perhaps, this is my training pace.  My body falls right into it, comfortably.  5 miles in 37:35 (7:35 pace).

7 miles in 52:39 (7:31 pace).  Hwy 205., 10:00 a.m., partly cloudy, 58. I ran w/Bruce today and we kept it around 7:45 pace for awhile.  The wind was really blowing, so I took the lead on the return portion.  My fitness is really coming around, so I asked if it was okay to pick it up a bit.  "The horses started neighing!"  I estimate that we ran ~1.5 miles @ sub 7:00 pace, which felt like 6:30 into the wind. 

5.5 in 43:00 (7:48 pace). Tour de Wolf, 9:50 a.m., cloudy, 62, and humid. I ran with Enrique today for the first time. I was surprised how fit he was. I could tell that he was pushing the pace and hurting. I wanted this to be a really tame trail run, but I guess not.  The 7:48 pace doesn't appear that fast, but I was looking for 8:00+.  This trail course constantly undulates and is quite technical.  It is actually difficult to run that fast on it.  The rain has also rutted it pretty good.  It did feel nice to get some different scenery.  Planned day off tomorrow!  I registered for the Germantown Half-Marathon today.  It is my hometown race and is now my GOAL race (1:25:00)!!!!!

7.1 miles in 54:23 (7:39 pace).  Hwy 205, 3:30 p.m., cloudy, 50. Out and back - nothing special.  My low back seems to tighten up as I go over 5 miles.  At 3.3 miles, I headed back and had to add on.  I run on some rural highways/farming areas.  I spotted a very large dog that didn't look too friendly, so I turned back before my usual 3.5 miles.  I have never seen that dog before.  The weather was quite nice, but a bit windy.  I hope this trends keeps up so I can be ~40 mpw around mid-December.  

Hwy 205 course - perfect weather (55F).  I debated whether or not to run today, but decided to take it very easy.  I really wanted to run 8:00 pace, but was a bit quick.  I kept a watch on my pace and couldn't run that slow.  Oh well...  Everything is feeling good again.

4 miles in 31:32 (7:46 pace)

Again, Hwy 205 course.  The temp was ~60F.  I meant to do this in the a.m., but our little one (Ethan - 3 months) was wheezing, etc.  Fast forward a few hours and a flu shot for me and...Bronchitis!  The coming nights should be fun!

8 miles is the farthest that I have run, post injury.  My splits were consistently in the 7:4X range and I avg. 7:45 for the total (1:02:00).  I found another rural hwy that has recently been paved.  It is flat and smooth.  Within a few miles of my house, I have miles and miles of rural hwys that pass farms, creeks, large trees, etc.  A big concern would be a stray dog, but I haven't seen any yet.  I wish these roads that went on for miles were softer trails, but oh well!

4 miles in 31:32 (7:53 pace).  I was going to take off today, but thought that an easy 4 miler would be good.  This is my highest mileage, post injury.  At 2 miles, I was 7:45 pace and said, "too fast!"  I slowed down a bit on the return portion - just as planned. 

Next week (Thanksgiving), should be a down week for me, as I have a few planned days off already.  

AHS, 3:00 p.m., cloudy, 69.  This was my first "speed" work since the injury.  I decided to do 3x1000m @ ~CV pace???  Whatever that is now!  All w/strict 2:00 rec.  This was pretty easy; however, the first one was way too fast (3:54,4:03,4:02).  I also did 4x100m strides on the grass.

Traveling for the holiday and up at 3:30 a.m. to do so with a 3 month old!  

Commerce, GA., 9:00 a..m., sunny, 60.  Out and back - even splits.   Nothing exciting here.  Of course, the poor diet has begun, as have the late nights.  I usually don't run too much while down here.  I wonder why?

I actually ran 5 miles by myself in 38:14 (7:39 pace) and another 1.5 miles with my wife.  She is still trying to get into shape from having the baby.   

Commerce, GA., 10:00 a.m., sunny, 55.  Warmed up a mile and then did 2xScott St. and 4xLakeview.  Man, I am still out of shape.  Usually, this is the week or so before the St. Jude marathon and I am very fit.  This hills in North Georgia got the best of me.  I have a LONG way to go before I would be considered fit and race ready.  Scott St. is a very long and gradual hill ~600m and Lakeview is short, but quite steep.  I have never experienced such a quad burning effort.  Another ho hum run with not much to say.  We return to Memphis and normalcy on Sunday!  I can't wait to have healthy food again, minus the drinking as well. 

Hwy. 205, 12:45 p.m., rainy, 45.  After being up since 2:30 a.m. and driving 8 hours, I didn't know what to expect.  I warmed up 2 miles (7:40 pace) and then ran 3 miles @ 7:00 pace.  My shoes, etc. were very wet and the last mile they were heavy.  My knees, hips etc started hurting/tired.  There was an alarm clock error (they are on EST).  Me, not thinking, got up at 2:30 a.m., when I had an extra hour to sleep.  Ughh!  Oh well, we got home an hour earlier and I was determined to get in a GOOD run.  I decided, despite the rain, to run outside like a dedicate runner would.  It was a cold drizzle, but I felt good.  I ended up avg. ~7:29 for the entire run.  Things are coming together.  Only 111 days until my goal race (Germantown Half Marathon).   

Arlington Random, 4:30 p.m., sundown, 45.  I wanted to run really easy around town, so I just ran by feel.  The tendon/ligament on my left hamstring where it attaches to the buttocks was tight/sore.  I ended up running an uneventful 4.4 miles in 34:11 (7:44 pace).  I stretched everything out a good bit after the run.  This is usually my taper week for the St. Jude Marathon.  I have run it since 2003, but I didn't want to this year due to the injury.  It's kinda sad, but atleast, I will be able to spectate.  My neighbor, who I introduced to running, is running it.  It will be his first half-marathon.  I believe that he will be in the 1:35 range, if he doesn't go out too fast the first few miles. 

AHS, 3:30 p.m., cloudy, 55.  Last week, I did 3x1000m, so I increased it this week to 4x1000m w/2:00 rec.  I used my HRM and it stayed under 185 BPM and when I started each rep, my HR was ~112.  The first was way too fast, as the track team was out and I guess I was trying to "impress" someone???  3:46 (6:04 pace), 3:58 (6:23 pace), 4:01 and 4:02 (6:29 pace).  My times got slower with each rep, but I was trying to make them slower.  Actually, I was wanting to run ~ 4:10 per 1000m.  I was a bit off.  The workout didn't feel that difficult, so my conditioning is coming around.  I also did 3x200m @ 3k pace and some random 100m strides to get the rust out.  About 1.5 years ago, I tested my max HR and I got it up to 211.  My resting HR is usually 46-48 BPM.

Chickasaw course, 2:00 p.m., sunny, 48.  2 laps on 2.8 mile course.  It was pretty windy and I never look at splits or anything and just ran by feel.  I reversed direction after first lap.  Nothing special and everything feels good.  5.6 miles in 43:35 (7:47 pace).

I was saving something, as I will run with Sasha the Magnificent tomorrow.  I'm treating it as a race and tapering, etc. - ha!

It's somewhat weired that since I began running ~5 years ago, this will be my first missed St. Jude race.  My neighbor, whom I introduced to running, is very excited about his first half-marathon.  On the other hand, I have NEVER been a spectator at a race!  I really am looking forward to seeing the race as it progresses, seeing the marathoners at the half way point, etc. 

Downtown Memphis, 2:00 p.m., cloudy, 55.  I ran 2 miles by myself as I waited for Sasha.  He looks nothing like his picture on his blog.  I had pictured this tiny little fast man, but instead saw someone completely different.  He has quite a set of quads.  We talked a bit and ran parts of the course.  I don't think that I was much help as we just ran the south downtown portion (early race).  I even got a Fastrunningblog.com t-shirt!  What a nice guy.  He has aspirations of ~2:25, but I think he will be faster.  The race is 200 above sea level.  He lives at ~4500 above sea level.  I hope he PRs.  Good luck Sasha and run well.

I guess I really can't count all of the walking that I did while downtown spectating the St. Jude Marathon, huh?  Family obligations following the race would not allow for a run.

Hwy 205, 11:00 a.m., cloudy, 68, and very humid and windy (20-25 mph) from SSE.  I warmed up 2 miles @ 7:39 pace and then 2 miles @ 6:52 pace w/1.5 min rec. and then 1.5 miles @ 7:05 pace into the headwind.  2 miles easy home.  Last Sunday, I did 3 miles @ 7:00 pace, but this week I changed things up a bit.  Everything is feeling okay, but my legs still need these strength building runs.  30 miles for the week and that is the most since the injury (8 weeks ago).  Hopefully, I will be ~40mpw by the end of Dec. and continuing to build in Jan. and Feb. 

Yesterday, after watching the St. Jude marathon, I told myself that the 2008 edition of this race would be my first REAL sub 3:00 attempt.  I would love to break 3:00 on my hometown course.  362 days and counting.

I almost can't believe that I ran only 3 miles.  Long ago, I made a pact with myself (for some reason).  We agreed that my shortest daily run would be 5 miles.  We broke the pact.  I chose the treadmill today.  People in Utah won't understand this, but it was quite cold today (38F) and very dark.  I have to slowly introduce myself to cold weather running.  Here's the weather in Memphis for you:  Sunday - quite warm (65F), Monday - a bit chilly (38F).  Usually, I don't mind the colder weather, but something about today.  It just looked soooo dark and cold when I peeked out of the window.

It was an uneventful 3 miles with a number of 100m strides thrown in.  Our treadmill is a hand me down and is probably the cheapest model Sears sold back in the late 90's.  All of the controls and slide bars and you are just guessing when you slide it to a number.  Will it be 7.6 mph or 8.2 mph.  This thing is also way off in the calibration department.  10 mph or 6 minute pace is supposed to be the fastest speed.  When you crank it up to the highest setting, I would honestly say that you are running close to a WR 1500m effort.  Why did I go on so long about our dreadmill and my measley 3 miles?  

Arlington High School Track, 4:00 p.m., cloudy, 42, and very windy (gusts of 25-30 mph).  This was my only chance to get to the track and, despite the wind, I had to do it.  The plan was 4:10 per 1000m.  I avg. 4:06 for all 4 and felt good.  Again, the wind was from the north and was almost standing me straight up.  Common sense would have told me to cance this, but not me...  It seems that the two guys that I introduced to running here in Arlington have some natural talent.  They are now pushing me.  They are still slower than me, but I expect that gap to close in the coming months.  I cannot let them beat me, but welcome the competition.  My neighbor ran 1:33:57 in the St. Jude half.  Not a blazing fast time, but he has only been running ~6 months.  He is a former Marine (whoops, always a Marine) and plans to do the Marine Corps Marathon in 2008.  He picked a toughy for his first.  I'm glad I have friends to run with now, but should I give them all of my "secret" workouts? 

Hwy 205, 4:20 p.m., cloudy, 39.  7 miles in 53:37 (7:39 pace).  It got dark really quick.  For once, everything was feeling really good.  This was one of those runs that could have kept on going and going, despite it only being 1 mile less than my longest run (post injury).  I felt great!  On the way back on one of the rural roads, a truck stopped and I wondering what he wanted, as most cars are traveling 60+mph.  A friendly fella told me that there was a large bobcat about 100 yards away, just over the bridge.  Hmm...I had to get back home, so I grabbed a large stick and ran about 1/2 mile with it in my hand.  I don't know if bobcats are aggressive, but I was taking no chances.  I think I even picked up the pace a bit.  The onlookers must have thought that I was lunatic, running down the highway with a stick in my hand.

Hwy 205, 3:00 p.m., cloudy, 47.  7 miles (51:34 - 7:22 pace).  Same course as yesterday, but I was rushed today because the wife and I have a date.  My Dad and Step Mom are coming to watch the kids while we go out to eat.  I thought about doing 8 miles, but time got away and ended up at 7 miles.  I ran 2 minutes faster than I did last night, but I ran the last 2 miles @ 6:55 pace.  I feel stronger with each run, but I have to be careful not to overdo it.  4-5 easy miles tomorrow and then 10 miles on Sunday!

Jetway Loop, 9:45 a.m., cloudy, 55. Sptting light rain some of the time. I did not care about pace today and wanted to run, but run as easy as I could (7:45 pace). I don't feel like I could have run any slower, which is a good sign. I had back to back 7 milers on Thursday and Friday, so I didn't know how I would feel. Legs a bit heavy the first 1/2 mile, but they got better. I don't know if it is the beginning of a cold or what, but I am feeling quite blah today. Longest run tomorrow - 10 miles.  4 miles in 30:56 (7:44 pace). 

Hwy 205, 1:00 p.m., cloudy, 74, and very humid out (80%).  I didn't know what to expect from this run.  1. It is the longest that I have run since the injury and 2. It is quite warm and humid.  Bottom line: It was fine!  Nothing hurt, but my hip flexors began to fatigue.  I ran with a friend who was struggling a bit at 7-8 miles, so we slowed.  Once, I left him, I ran another 1 mile @ 7:25 pace and the hip flexors got over their fatigue - I guess they needed another gear to be used.  Highest mileage, post injury!!!

I am thinking about a 5k next weekend.  Not that I will blow out a PR, but I want an indication of my fitness.  Many of paces are derived from my 5k race pace and, currently, I have NO idea what that is.

Planned off day today, so no running.  I wanted to, but need to be careful.  I had two back to back 7 milers (a first) and then a long run of 10 miles (another first).  I also feel a cold coming on. 

AHS, 3:30 p.m., cloudy, 74.  I ate a big, late lunch and felt it at times during this workout.  5x1000m.  First two were way out of whack (3:44 (6:00 pace), 3:54 (6:17 pace) - avg. 6:09 pace.  I rested 3 minutes and got it together where the pace should be.  I felt fine on the frist two and could have finished at that pace, but that wasn't my goal.  I should have been running 4:05-4:10 per 1000m and did so for the next three (4:05, 4:06, and 4:12 - 4:07 avg (6:38 pace).  I then did 4x200m (:38 avg).

I e-mailed a coach/friend and explained my training situation to him and my recent injury.  I was told to continue the CV (critical velocity) workouts, but err on the side of being too slow at this point.  See www.therunzone.com for more information.  I am going to do the 5k this weekend and it will be my first since July.  I HAVE NO IDEA WHAT SORT OF PACE TO GO OUT AT?  I feel my fitness coming around and I now feel strong again.  I will short for an opening mile of ~6:10 and go from there.      

Hwy 205, 3:30 p.m., cloudy, rainy, 48. It rained all of the run, but it felt quite easy. I meant to run 7 miles, but at 3 miles, I saw two very large, mean-looking dogs, so turned around at that point. I kept it really easy the whole way.  I thought about adding on another mile, but the rain really began to fall and the shoes were squishing with every step.  6 miles in 46:28 (7:44 pace).  

I was feeling like crud (cold) and had decided not to run, but a friend called as I was returning from work. I decided that a short run might do me some good, as I had been sitting at a desk all freakin' day.

Hwy 205, 4:00 p.m., cloudy, 42.  I ran with Enrique today, but felt unmotivated.  I'm glad he called, otherwise, I would be sitting at home mad that I didn't get my run in.  Tomorrow's 5k is not looking good, as it is supposed to be rainy and cold - not good 5k weather.  We will see.

Well, the 5k almost happened.  The forecast was for constant rain and temps in the mid-30's.  They were right on.  Our son (Ethan), who is 4 months olds has been a great baby at sleep time.  For some reason, the past two night, he has waken several times crying for no reason.  He doesn't have to be fed, but must be comforted - we tried!  Long story short, my wife was up with him at 5 different times and I couldn't justify leaving her early in the morning, since she had not slept well.  It's not like it was a major goal race and, to be honest, I wasn't too thrilled about the idea of running in the pelting, cold rain. 

The day gets better.  After some shopping with the family, we receive a call from a bystander at a Target dept. store (called from my mother's cell phone).  I immediately knew that something was wrong.  It turns out that my mother had a seizure while in the store.  She has had a seziure once a year for the past three years and they have all been around the holidays.  Perhaps the stress has something to do with it.  The holidays should not be a stressful time, but a happy time.  I won't rant now.  She is fine and was given the choice of staying or going.  She chose to stay at the hospital because of a nasty headache.  Fortunately, when she had the seizure, she was not injured when she fell to the ground. No run today, but tomorrow another "LONG" run with some company (two guys I introduced to running). 

Hwy 205, 1:30 p.m., sunny, 38.  Me and two other friends went out for a longer run.  Bruce dropped off after 8 miles, but Enrique and I went another 2.3 miles.  I felt really strong.  The wind was from the NW, so we had a nice headwind for much of it.  I felt a bit fatigued at 7 miles, but got through that and everything felt good.  I could have easily gone another 2-3 miles.  Good sign!!!

10.3 miles in 1:16:42 (7:26 pace).  This was a bit faster than I wanted to go, but I let the two knuckleheads set the pace.  They are still relatively new to running and sometimes push a bit too much on runs that they should not.  I could tell by speaking to them during the run that it was too fast and hinted at that, but...  Ahh, the male ego.  These group runs are new, but very welcome as it makes the time fly by.  

This was one of those, "gotta get out here" runs.  I was unmotivated.  The weather wasn't so bad (45F), but it was a long day at work with poor eating (holiday party) and sitting around.  Oh well, I got it over with.  I wanted to run very easily and did just that (7:59 avg).  I never looked at splits, as that sometimes forces me to speed up.  We are going to Disney at the end of January.  A quick searched revealed that the Disney 1/2 marathon and marathon takes place on January 13th.  Again, oh well.    

Two consecutive days of no running, but I have good excuses.  One, my mother is still in the hospital.  Following her seizure in Target last Saturday, she was set to be released.  In 2001, she had a heart attack, so Monday, they did a stress test, etc. and found an artery that was 95% blocked.  A stint was placed yesterday with success and she is fine.  That was excuse number one.  I have had this bone on the inside portion of my right foot for years.  It has never bothered me, but on a few of my runs, it gets a bit tender and the arch of my foot sometimes feels strange.  A subsequent trip to the Podiatrist revealed what I had previous diagnosed via the internet.  I have accessory navicular syndrome.  Google it and look at the pics.  It appears that I have a growth on the side of my foot.  Shalane Flanagan had the same problem last year, had surgery and is now fast as ever.  Us FAST people have similar problems - ha!  I will start wearing orthotics, so he does not feel that I will need surgery.  The tendon of the foot, during push off, has to stretch beyond this boney growth, which irritates it and thus irritates me!

Today is my CV workout and I should feel quite fresh with two days off.  This weekend, while in Georgia, I will get in some get hill workouts.   

AHS, 2:15 p.m., cloudy, 55.  Warmed up and did 4x1200m @ 6:29 pace (4:49,4:49,4:51,4:49,4:52).  All w/2:00 rec.  Followed by 4x200m @ :36 avg.  I felt really strong on this workout and on a scale of 1 - 10, it was a 6.  I could have EASILY done more.  This was the best I have felt in a while.  The first one was the toughest, as I really only warmed up a mile, stretched, and did some strides.  In the past, I only did 5000m worth of repeats, this time it was 6000m.  This type of CV workout should be minimally difficult.  I hope that this pace (6:29) is my Half-Marathon pace in March.

Hwy 205, 9:30 a.m., cloudy, 38.  I knew going into this that it wasn't going to be good.  My legs felt heavy and flat.  I trudged through the miles and actually picked it up the last 4 miles or so.  My low back was sore from raking leaves, etc. yesterday.  I also stopped a few times to "fix" my iPod!  10 miles in 1:18:21 (7:50 pace).

Hwy 205, 2:45 p.m., sunny, 59, and very windy.  I still feel like I have this sinus thing and wasn't excited about going to run, but had to get it in - the last run of 2007.  Nothing special and my legs felt, surprisingly, snappy.  6 miles in 46:51 (7:48 pace).