Checking the Tank

Decent morning to run, was up way early. Ran 10 base miles and then some intervals 6x800@6:25pace w 300m in between, followed with 2 more base miles. I will admit it kicked my butt lol...

Overall a nice day, on the way home from work stopped at the running store. I knew compression socks were not cheap, but man they wanted $60. I guess I do not want them that bad yet :)

Nice morning with some good ol' base miles.  Legs were just a little tired after yesterday so it was an easy pace. 

Made some Pad Thai for dinner, spicy :) the way I like it. The fam enjoyed it as well so I am sitting here full and ready for the Ohio State game coming on in a few!! O-H!

I-O!

Decent morning, I mean we won the game so it had to be good :) Rumor has it that the weather is going to drop for tomorrow :) I am so excited... like a little kid. 

Today was a decent run, legs still a bit tired. After 6 miles did 8x20s@6:00/mile pace with 40sRecovery. Finished up fairly upbeat. Still not sure if I am running that 5K tomorrow or just a long run. 

 I also saw online some Saucony A3 racing flats for $50. I like how the new A4's look, I wonder about the A3's (I know its cheap cause the are replaced by the A4). I love the Kinvara and the A4 design is like that, just love that price tag! Decisions, decisions...

So I do not usually like race back to back weekends, but these were close and we decided to run them.

Sound round 2? Same exact time! I guess this race was better  because last week was clear and flat. This race has hills and a 17 MPH cross wind (yes I looked on the weather channel... I am a dork) and that wind was against us a heck of a lot more than it was for us. So overall running I felt stronger this week later in the race and with the same conditions it would have shaved the time off I wanted. So time is the same with better performance....such is life!

 Aly turns 10 on Monday so went shopping this afternoon. I think kids should all get boxes as gifts. They play with them more than anything. That old furnace box we have got TONS of use.

 Got home and made some pan fried Tilapia with some noodles with a creamy marjoram/wine sauce. Secret to us for great Tilapia is not only a healthy amount of salt and pepper, but a nice coating of cumin, sprinkle some paprika on it too. Trust me, kids love it too. Okay so there you have cooking with Dan. I promise I will not do that often lol!

Normally my day off running, but it was so nice out I had to just take a small run :) 

Good morning! Aly's Bday and she it going bonkers.... the big 10. Got my run in before she was up and seeing when present time was...oh-boy.. 

The .08 was just something a little extra for you all :p 

Good run to start the day. Weather was low 60's so enjoyable - After 5 miles ran 6x30s @ 6:25ish strides (although one was at 5:55 - I have no idea what I was thinking) and then a nice pace for the final 3 miles after that. 

I had a nice surprise when mom sent me some money just to spend (she was months late on my bday so since it was Aly's she sent stuff for her and then me), I love when mom's do this, it makes me feel 12 again. Hey I act 12 so that is fair. So I ordered some compression socks that I was checking out and another pair of shoes to throw in the rotation. Who says guys do not like to shop! 

 PM- 4 mile bike ride

Nice cool morning to run. I had a little trouble getting my legs going - so I felt sluggish the first few miles. After 4 miles I did some pace work. 6x1 mile - with 1 minute recoveries.

 5- 7:07

6- 7:09

7- 7:10

8- 7:12

9- 7:20 <--- entering some decent hills

10- 7:22 <--- almost all uphill (not crazy steep, but uphill)

Did a moderately easy pace to finish up and cool down. Feel decent afterwords, but realized that I did not hydrate at all during. I usually leave water out so I can circle at some point but just did not think about it too much. The cooler weather obviously has something to do with that. I hope my package comes tomorrow :)

Good running weather! My fingers were a tad cold to start out but then everything felt smooth. I still wonder why some days feel better than others, some days after a race or hard run I need that recovery pace and some days I do feel I need it (but still do it, I know not to double up).

I was up early before the public school kids were out waiting for the buses so I could get into work early today. I am also working late so I stopped off on the way to my second stop to grab a bite and thought I'd update this while I have a moment. 

Anyone want to work for me right now? Ahhh back to it :) 

I got my package from RW last night -woo hoo! I love getting new shoes, I should get new shoes right before a race because I get jazzed about silly stuff. So today was a nice break in day. 50 degrees before the dawn broke today and my run felt very good. After 6 miles I threw in some quick strides (8x20sec @ 6/mile pace w/40sec recovery) and felt very nice. 

So yes, I am 40 and act 12 :) 

Whew... that took a little effort today. Weather was pretty decent, but I had a youth meeting last night which kept me up a little later than normal and messed with my schedule today. That is okay though because that is what happens when you lead teens.. anything can and will happen haha.

So when I started out I felt like my legs were a bit tired and it was going to take some effort. I wanted my aerobic miles to be around 8:30ish (1 min slower than MP), but since I felt like I did not have it  - I would have swore I was running 9 min miles. I looked down at my watch after 3 miles and I was at 8:20/mile. My body lied to me! :) Okay just kidding but I would have bet I was slower than that and finally everything feel into place. After every 4 miles I ran 1 at MP or at least my goal (7:30-7:40 is my goal).

1-4 8:20/; 4-5 7:34/; 6-9 8:23/; 9-10 7:31/; 11-14 8:20/; 14-15: 7:29/; 15-19: 8:20/; 19-20: 7:28/

Time for college football today :)

Nice fresh morning to run. Nothing too eventful, just did a lot of mind clearing while I ran. 

Nice morning, felt pretty strong. Did some quick strides 6x30s@6:15ish/mile after running 5 base miles. 

There is the a lady who power walks in the neighborhood that I see often. One of the few regulars I suppose. Talked to her for a few today, she asked about my constant running and if I was training for a marathon. Always nice to talk with some people during a run. 

Solid morning, temperature a nice 50-55ish degrees. Low and behold I mention a consistent person out every morning and they are not there today! Go figure. 

10 base miles @ 8:30 and then some 800m intervals w/ 400m rests @ 8:20/mile. I was not going all out, just around CV.

1. 6:44

2. 6:40

3. 6:34

4. 6:38

5. 6:41

6. 6:37

Throw in a few cool down miles around 8:40/ and call it a day.... oh wait... had to go to work... Maybe if I win the lottery that I do not play :)

Unexpected humidity in the 90% area. Today was just a slow recovery type run so it did not bother me too much, but makes that idea of Alaska running more appealing. :p 

My friends wedding is this weekend, I am in the wedding so I have to head out early tomorrow. Funny how I still try and tailor things around my running schedule... 

Up and back long before dawn, had to leave early to pick up the tux... will be getting ready for rehearsal here in a few! Good run, but 100% humidity...really?  

Long day here... so I am in northern Ohio for a  wedding I am in. No worries, do not have to be there till 1:45 for pictures. Sooo I can leave by 1. 

I decided to head to a local park to run today while the fam (staying at Angel's cousins) eats and eventually gets ready. It is 9am (late for me to run compared to my daily before dawn, but felt good) and I figure I will run about 2 hours and head back, leaving more than enough time to get ready and the like. So I leave, my keys, phone, water, extra pack of gu blocks in the car. In one pocket I have some cliff blocks and the other my car fob (clicker to unlock the doors). So I decided to run today 1 mile base (around 8:15-8:30) and then 1 mile and mgp and alternate every mile. After about 6 miles in I head back up the trail to where the car is when I feel my pocket and my car fob is GONE! I have a tiny hole in my pocket and oh crud it is gone. I do not panic but decide to eat a few cliff blocks even though I have no water and just re-run my route and see if I can find it while running.

Long story...trying to shorten it... so I do my run and no such luck finding the fob. I even asked a few other people on the paths to look out (remember I am no where near home, these are trails I have never seen before and will likely never see again). So after 16 miles I am done and no way in my car. A younger girl sees I am searching all around my car and cannot get it. She lends me her phone (mines locked in the car). Speed dial has ruined me.... I cannot recall the number. I know I am close but cannot get it right. Sigh. She then leaves and I then remember Angel's number. Luckily another person comes by and I use her phone.

Ugh...by the time I she gets there with her keys and I get in the car and quickly hydrate (wow was I thirsty) we head back to her cousins. Its noon now. Had to fly through everything to get to pictures right on the second. Whew.

Overall, despite the mess up and no hydration during the run, it went very well. Trails were awesome as it was part asphalt and then parts packed stone and others packed dirt. There were some wet lands to run around and lots of wildlife. I was able to keep the pace I wanted too :) Overall the base miles were around 8:15-8:20 and the mgp was good around 7:33-7:29.

Did not get much sleep last night, but good to be home all the same. Easy base run this morning...long day of work

I was tired this morning...legs very unresponsive. Like a sponge, that is what I felt like I was running on. Did some strides after 5 miles, trying to boost myself a bit. Not much good, I could run the strides at a normal 5K pace by the legs were just tired me thinks. I have not slept as much the last 2 days so I will be getting some good sleep tonight I hope!

A little warm this morning, but at least I had a little more sleep than I had been getting lately. 4 miles at base 8:20, then 6x1mile @ 7:15ish with 60 sec recoveries, with another 1.5 mile base to finish up. Long day of work, going to finish up some projects! 

Decent morning to run. Nice and easy today. Decided not to wear my watch so I wouldn't be tempted to push myself. 

Funny how our perception changes... when it is the dog days I would love to run in 75 degrees and 90% humidity - that would be a treat off the very humid and hot days, but today (after a few weeks of 50-60 degree running) 75 felt way too warm. 6 base miles and then some quick strides (8x20sec @ 6/mile pace w/40sec recovery and my legs feel the sharpest they have all week now. Hope that is a good sign for tomorrows long run. 

Good run today...

1-16 7:43/mile

16-20 7:30/mile

Avg 7:40/mile

My goal was to finish stronger than I started and I did that. My goal marathon pace is 7:30-7:40 and although I did not set out to run MP today (except the last 4, that was planned) , it kinda happened. The first mile was 8:20 and each mile after just kept getting faster. So I am a happy camper :)

Nice afternoon, just wanted to get out and stretch the legs with a slow run. 

Nice temp this morning, high 40's, but after a few miles it rained a cold rain for almost the whole run. I was just doing a slow pace anyways so I really did not mind it. I usually like a nice rain, this one was a tad cold though...and I am always amused by the looks that I get since I am in shorts and a running shirt on a day that others shiver :) 

50 out this morning with more rain, so my short was wet but not from sweat for a change. I enjoyed my run, but the hands were cold when I got back in. I will have to break out some morning gloves soon. Anyone have any that they recommend? 

Run felt decent, 5 base miles then some (8) short (30 sec)  strides at 6 min/mile. Overall 8:20 pace today.

Had a little trouble waking up today. 47 this morning for my run which was decent, Started with a few (2) warm up miles and then did a slower tempo run (around MGP) for the next 7 miles. I slowed a bit during mile 9 so after 10 miles I did 6x800 intervals (around 6:35 pace) with 400 rests. Last mile and a half were slower for cool down (8:45 pace) and I tell ya that I know those speeds are not epic, but I was whipped after those intervals that followed the tempo run. 

Now I am working on my presentation for work for our meeting tomorrow. Don't worry, it wont be boring, I like fun presentations :)

Nice easy run, good cool weather... at least I think so. I did run by a guy kinda jogging who was wearing long pants, a heavy shirt, coat, scarf and hat. I am still wearing my shorts and short sleeve running shirt so he must think I am crazy.

Busy day up ahead, going to get to our meeting which is always a full day. Afterwards we are going to the Reds game though (as a company) and that will be fun.