Positive Running

Ran 9 easy miles with Chris along the Arkansas River at an average 7:55 per mile pace.

Ran 9 miles with Wesley along the Arkansas River on a beautiful noon-time day at 7:13 per mile.  Felt good after 3 days of just working out in the gym Tues -Thurs.

Ran 10 miles on the South side of the Arkansas River with Chris.  Average pace was 8:05 per mile on a warm Sunday morning with temps around 80 degrees.

Ran 8 miles on a windy day with Wesley.  First 4 miles averaged 7:06 per mile.  Miles 5 - 7 averaged 7:51 per mile running partially against 20 mph wind gusts.  Overall, first 7 miles averaged 7:26 per mile. 

Ran 6 miles in 44:08 with Wesley on a windy day with temperatures in the low 50s along the Arkansas River. The wind takes the wind out of me.  I've burned over 9,000 calories per week for each of the past five weeks and my body needs some rest.

Wesley is running  strong and should do very well at Boston on Monday. 

Ran 10 miles at an 8:20 per mile pace around Black Swan Lake during a windy 57 degree afternoon in Kansas.  Started very slow running the first two miles at 9:30 per mile. But after warming up, I felt pretty good.  The vertical elevation difference from the high point around that lake to the low point is about 140 feet, and I ran 10 times around the one-mile perimeter of the lake.  Overall, a pretty good work out.

Ran 8 miles in 62 minutes on a windy day along the Arkansas River.

Ran 7 miles in 54 minutes on another windy day along the Arkansas River.

Ran 12 miles along the south shore of the Arkansas River in 93 minutes.  Ran 7:35 per mile with the wind to my back and 7:55 per mile with the wind blowing right at me.  Felt good afterwards.  I could probably have run the 12 miles about 25 seconds per mile faster, but ran it easy to avoid straining my recovering tendon tear.

Ran 4 miles at 7:30 per mile on the TM.

Ran 6.3 miles in subdivisions on the south side of I-45 in The Woodlands at a 7:50 per mile pace.  A nice evening run but the 82 degree temperature was a bit warm.  I need to climatize for the hot summer ahead.

Ran 7.5 miles in 59 minutes for a nice evening run within subdivisions on the south side of I-45 in The Woodlands.  The temperature was easily 15 degrees cooler than yesterday, but I still ran shirtless.  My 7th mile was at a 7:24 pace and the last half-mile was at a 7:04 pace.  I feel good for having run three days in a row and having burned over 1300 calories through a combination of workouts in the gym and running each of the past 6 days.  

Ran 10 miles with Wesley along the Arkansas River trail at a 7:25 per mile pace, excluding the warm-up and cool-down that averaged 7:52 per mile.  Ran miles 2 - 5 at a 7:17 per mile pace, with the wind to our backs.  Ran miles 6 - 9 at about a 7:27 pace against a slight wind.

I felt pretty good, and ran a couple of the miles at a 7:10 pace.  Wesley has fully recovered from Boston and is running very strong.  It was good to run with Wesley.

Ran 7.3 miles with Josh on the Pinnacle side of Two Rivers Park in Little Rock. We averaged 7:21 per mile, despite running the first mile (warm up) in 7:54. Hence, we averaged 7:16 per mile from miles 2 to 7.3. Josh is running stronger than I've ever seen him run before. On Saturday, he ran a 5k in 6:02 per mile. This morning was cool at about 56 degrees and the dew point was in the 50s for perfect running weather.

Ran 8 miles in 59:34 on the TM at the Jackson conference center.  Would have run farther, but started too late at 6:30 p.m. Felt good afterwards, and have a better idea of how to warm up for the run this Friday night.

As part of a day with two work outs burning a total of 1500 calories, ran 3.5 miles on the TM.  Ran 1.0 mile at 8.8 mph, and warmed up and cooled down at a 7.6 mph rate. 

Before running a 5k at 7:00 per mile for a total 21.44 time, warmed up at the gym on stationary bike and then running 1.5 miles on the TM.  Ran 0.5 mile warm up and cool down at 7.6 mph, and 0.5 mile at 8.4 mph.

On a 45 degree morning with a 12 - 14 mph wind, ran with Wesley on the south shore of the Arkansas River Trail.  Ran compound of 2 mile warm up, 2 miles at lactate threshold, 3 mile steady interval, 2 miles at lactate threshold and 0.25 mile cool down.  Lactate threshold miles were as follows: 2 miles with tailwind at 6.52 and 6.49; 2 miles against the wind at 7:13 and 7:04.  The 2 miles against the wind required more overall effort that the first set of threshold miles.  Averaged 7:34 per mile for the 9.25 miles.

Wesley and I will do more compound runs in the next few months as I try to improve my lactate threshold now that my adductor injury is healing more.  I'm up to being able to run a maximum of 12 miles at a time, and that will increase by 2 miles per long run per month. The compound approach is good because it enables Wesley and I to run some miles at close to Wesley's MP.  My Physical Therapist also wants me to slowly take up my LT miles and not to exceed more than 5k continuous runs at my LT through at least July.  So tempo runs will continue to be at 20 seconds slower than my LT through July.

Ran 10 miles north of the Arkansas River with Chris.  It was 81 degrees with a dew point of 55, so the weather was a little warm but quite good.  We compouned with 2 easy miles, followed by 2 fast miles at 7:25 and 7:32, followed by 2 easy miles, follwed by 1 mile at 7:25, then an 1 easy mile, then 1 mile at 7:45, and finally 1 easy mile.  Chris is running a lot of miles and his legs and hamstrings are feeling fatigued.

4.5 mile on the TM.  1 easy mile at 7:50, followed by 3.5 miles at 7:19.  This was pretty good since I was running in old Nike shoes that I use for the gym and that shouldn't be used for running.

Ran another 1.3 miles on the TM at the end of my evening work out.  Ran .3 miles at 8:00 and 1 mile at 7:19.  Just for the fun of it.

After a 45 min spin class, ran 3.2 miles on the TM at an average 7:35 per mile pace.

Ran 9 miles north of the river with Kevin. Humid but cool (64 degrees) with 5 mph wind made conditions pretty good.  Even got a little light rain for the last 20 minutes.  Kevin is recovering from a sprained foot and a smashed toe.  We ran about 45 seconds per mile faster than Kevin thought he would be able to run.  Kevin felt good afterwards and we'll probably run on Sunday afternoon with Wesley.

Ran 9.5 hilly miles with Wesley and Kevin, starting at Wesley's house.  The course included a steep 8% grade decline for approximately 3/4 mile, a steep 12% incline for about 1.25 miles followed by a shorter steep 10% incline for about 1/3 mile.  The second incline was most challenging.  The vertical elevation change from the run was approximately 1500 feet.  Wesley and Kevin ran great, but I need to develop more hill endurance.  Fortunately, we had a great 70 degree sunny day with a 40 degree dew point.  A beautiful day for a run with good friends.

On a sunny and hot afternoon, ran 9 miles with Wesley on the north side of the Arkansas River.  Maintained a 7:25 pace for the first 8 miles.  I was still a little soar from running hills on Sunday.  It was good to run with Wesley since on my own I wouldn't have pushed so much.  This was a good run to help improve my LT.

Ran 6 miles north of the river with Steve.  Ran the first three miles at a 7:03 pace, and the last mile in 7:40. Steve is a good Ultra and road runner, who usually runs at a 6:50 to 7:00 per mile pace.  We'll probably run more together through the summer.

On a rainy day, ran 8 miles on the TM, of which 5.8 miles were at 7:08 per mile.  Several friends were running on the TM, including Wesley who ran even faster. 

Ran 10.25 miles with Steve along the south side of the Arkansas River from Verizon field to I-430 and back.  Steve is recovering from a serious knee injury and so made this an easy run.  Ran the first 6 miles at a 7:33 pace and the final 4.25 miles at an 8:06 pace, for an average of 7:47 per mile for the entire run.  Steve went to a jazz concert last night, so we started at 10:00 and it was good to sleep in.  It was a warm, humid, cloudy morning without much wind, and a lot of people were outside.  Overall, it was a good run for each of us.

Ran 12.2 miles from Two Rivers Park to the round-about past Rebsemen Park Golf Course and back to Two Rivers Park for an average pace of approx. 7:50 per mile.  Ran the first 6.1 miles with Wesley at an average pace of 7:33 per mile, primarily against a 12 mph wind, 86 degree heat, and a dew point of 70. 

Wesley ran very strong and without a water bottle.  After I turned back, Wesley ran up at least 2000 feet vertical elevation for almost 4 miles and continued to maintain the 7:30 pace we started with.

I ran the second  6.1 at an average pace of 8:11 per mile with the wind to my back but in 88 degrees.  I stopped for about two minutes in the shade at 7 miles, then ran miles 8 and 9 just under 8:00 per mile.  I ran out of fluids after 9 miles, and ran miles 10, 11 and 12 at an average pace of 8:24 per mile.  It was a good course because mile 11 and 12 included a lot of shade, which help cool me down.  Overall, this is what I wanted to do in order to acclimate myself to hot temperatures that will dominate the months of July and August.

Ran 10 miles on the TM at an average pace of 7:06.  Ran slow miles at a 7:19 pace, and fast miles at a 6:46 pace.  Ran three miles at a 6:44 pace, but slowed down to 6:49 for the fourth fast mile due to my adductors feeling strained.  I don't want to re-injure myself.  If not for adductor pains, I probably could have run the fast miles around 6:39 per mile.  Maybe I'll be able to do that in another month.

Ran 9 miles with Wesley on a rare 70 degree afternoon in late May along the Arkansas River.  Averaged 7:10 per mile, with 4 miles under 7:10 and 5 miles between 7:10 and 7:24 per mile.   

Ran 10 easy miles around Two Rivers Park on a beautiful 78 degree afternoon in Little Rock. Averaged just over 8 mins per mile.  There were a lot of people riding bikes and running in the park, all taking advantage of the unseasonably cool weather. 

Ran 10.25 miles with Wesley at Scott Field on a 83 degree afternoon that felt like 90 degrees on the black track.  Ran combinations of one miles easy followed by one mile fast.  Averaged 7:42 on the easy miles and 6:55 on the fast miles for an overall average of 7:19 per mile.  I don't know many people locally who would run that hard in such hot weather and make it look as easy as Wesley does.

Ran 9 miles along the river with Wesley on a sunny 85 degree afternoon with a 12 to 15 mph wind from the southeast.  Averaged under 7:40 per mile, with several miles under 7:30 per mile. 

Ran 10 miles on the TM, 9 of them at 7:08 per mile.  Could have run longer, but ran out of time and had to return to work.

Ran 8 miles on the TM in a hotel fitness center where the air conditioning was not operating.  The thermostat said the room temperature in the fitness center was 76 degrees, but it felt warmer.  Ran 7 of those miles at 7:30 per mile.

After driving from the A-Kon conference in Dallas to Little Rock, ran 12 miles at an 8:05 min per mile pace around Two Rivers Park.

Ran 12 miles on the Hot Springs Creek trail from Strawberry Park to a dirt road and back to Strawberry Park on a beautiful afternoon near Steamboat Springs, Colorado with temperatures in the mid-70s and very low humidity.  What break from Arkansas.  This seemed like heaven, and then I got to soak for nearly 6 hours in natural hot springs with my twin brother Larry and my brother Al who I only get to see once or twice per year. 

Travelled over 200 miles from Steamboat Springs to Frederick, Colorado and then met with my brother's family before running 7.5 miles in 61 minutes.  Ran approximiately 0.3 miles of that through corn fields in Dacono, Co before reaching County Road 13 where it was rolling hills at 7:45 per mile.  It was a beautiful 65 degree evening with low humidity, and I would have run farther had I started earlier in the evening.

Ran 9.25 miles from my brother Al's house to LoneTree Reservoir and back, taking a detour to the Grasslands Subdivision.  It was another beautiful early evening for running in Northern Colorado.

Ran 8 miles at 7:30 per mile on the treadmill at the Westin Hotel in downtown Denver.

Ran 8.42 miles in 60 minutes on the treadmill at the company's gym in The Woodlands, TX.  Then ran a short .2 mile cool down.

On an afternoon with temperatures in the mid to high 80's, Wesley and I ran 10 miles in approximately 7:45 per mile.  We ran the first 5 miles at a pace about 10 seconds faster than the second 5 miles.  It is good to be back in Little Rock.

On another warm afternoon, ran 14 miles at an 8:28 per mile pace in just under 2 hours. Ran from the Two Rivers Bridge along the north side of the Arkansas River past the Skateboard Park by about 1/2 mile then turned back.  Temperature was 88 - 90 degrees.   I was just trying to see if I could run 14 miles without any pain from my adductor injury.  I feel good after the run.

Ran 6.2 miles on the TM at 7:18 per mile, during my lunch break. 

Ran 8.4 miles at 7:33 per mile on the TM.

Ran 6.2 miles with Steve on a nice Wednesday morning along the north side of the Arkansas River.  Ran the first four miles at an average pace of 7:10 and the last 2.2 miles at an average pace of 7:40.  Overall average pace was 7:21 per mile.

Started at 5:15 with Chris and ran 6 miles along the Arkansas River at 7:53 per mile. Averaged 7:38 per mile for mile 2 through 5.  It was a clear but warm and muggy morning.  After running 6 miles with Chris, went to the gym and ran 4 more miles on the TM at a 7:36 per mile pace.  

Ran 13 miles along the north side of the Arkansas River trail in a late morning with temps in the high 80's and a dew point of 70 degrees.  It felt like 91 to 95 degrees.  This was an easy run with a average pace of 8:29 per mile. 

Ran 9 miles with Wesley at approx at 7:20 per mile pace along the north side of the Arkansas River.  It was a warm morning with temps in the high 70s and a dew point of 70 degrees.  So it felt like temps in the low 80s.  A great way to start the week.

Ran 7.2 miles on the TM at a 7:24 per mile average pace.  Wanted to run farther, but didn't have time due to work. 

Ran 6.1 miles with Steve along the north side of the Arkansas River on another warm morning.  Average pace was 7:28 per mile.  Ran miles 2 through 5 at 7:16 per mile.  Steve ran strong and could have run faster, but my legs felt a bit like rubber.  This was my third consecutive day of running, and except for some leg fatigue I feel fine.  That's a good indication that I'm recovering from my adductor injury.

On the hottest morning so far this year, with the temp at 84 degrees and dew point at 73 degrees, ran 6 miles with Wesley and Steve at the following paces:

Mile 1:  7:47

Mile 2:  7:19

Mile 3:  7:11

Miles 4 and 5:  Approx.  7:30

Mile 6:  Approx. 8:10

 Wesley and I ran on TMs afterwards.  Wesley ran 5 miles at an average 7:24 pace and I ran 4.5 miles at an average 7:35 pace.  My overall average pace for 10.5 miles was 7:35 per mile.

Ran with Wesley on a beautify 70 degree morning with a low dew point.  We ran 8 miles together at 7:18 per mile, and I ran an additional mile while Wesley ran 2 more miles.  We ran on the south side trail of the Arkansas River.  Because the weather was so nice, there were a lot of bicyclists on the trail.

On a beautiful morning, ran 6 strong miles with Steve on the north side of the Arkansas River.  Average pace was 7:12, including the first mile at 7:57.  We ran a couple of miles in the 6:40 per mile range with a 10 mph wind to our backs.  It was a good warm-up for the Firecracker Fast 5k that Steve and I are each running on Thursday morning.

Ran 4.2 miles in 32 minutes on the TM at an average pace of 7:37 per mile.  Just a short run the day for the Firecracker Fast 5k.

Warmed up for the Firecracker Fast 5k by running 1.5 miles at 7:40 per mile.  Then ran the 5k at an average pace of 6:34 per mile.  This 5k is primarily downhill, so the average pace is typically much faster than a typical flat course.  My splits were as follows:  Mile 1 at 6:34, Mile 2 at 6:21, and Mile 3 at 6:57 and last 0.1 mile at a 6:14 pace. 

I slowed down during the uphill section near the end of the run due to running out of energy.  My running buddy Steve had a terrific run finishing at an average pace of 6:08 per mile.

Ran 14 strong miles with Steve at an 8:17 per mile average pace on a nice morning.  We ran along the north side of the Arkansas River Trail on a slightly muggy morning with temperatures between 71 and 74 degrees.  This was Steve's first 14 mile run in 2013, just two days after he ran a 5k in 6:08 per mile, and Steve ran very strong.  We ran mile 14 in approx. 7:40.

Ran 6 miles with Steve on a 79 degree muggy morning.  Ran on the north side of the Arkansas River and it was so hot there weren't many bicyclists out this morning.  We ran the 6.2 miles in 42.32 for an average pace of 7:16 per mile.  We ran miles 2 through 5 at an average pace of 6:59 per mile.  Overall, another strong run on a hot July morning.

Woke up at 5:00 a.m. to catch a flight to Houston.  The ran on the TM at 5:00 p.m. at the hotel for 8.7 miles at 7:24 per mile.  I wanted to go farther, but my ASICS Lyte 33 were causing me to form a blister on the bottom of my left foot, so I stopped.  I guess I need to use tape before running more than 6 or 7 miles in those shoes.

After work, ran on the TM for 8.2 miles in 58 minutes.  Ran 5.5 miles consecutively at 7:03 per mile.

Ran during a short lunch break for 3.5 miles in 26 minutes on the TM.

Ran 14.5 miles with Wesley along the north side of the Arkansas River at an average pace around 7:25 per mile.  It was a nice morning with temperatures around 76 degree, the dew point in the 50s, and winds from the northeast at about 8 mph.  My legs were slightly fatigued during the last mile since I haven't run that far at a moderately fast pace yet this year.  But Wesley is just about the only person I know who can run at that pace for that distance.  We should do this at least once a week so I can build my leg strength up to closer to a 7:15 pace for that distance.  That's where I was before I injured my adductors last October. 

Ran 11 miles with Wesley and his brother Luke on U.S. Forest Service Roads (FSR) 152 and 132.  Started around noon on a sunny day with temperatures in the high 80s to 90 degrees.  It was pretty comfortable for Arkansas since the humidity was lower than average.  The dirt roads we ran are not travelled by motor vehicles very much, so they are a big rough.  The first 4 miles were almost entirely uphill.  We averaged 9:00 per mile on the way out and approximately 7:45 per mile on the way back.  Wesley ran very strong for someone who had already run 100 miles for the week.  As a result of this run, I had my first 50+ mile week since my adductor injury in October.  Just one more small milestone as I recovery.  Wesley's brother Luke ran strong for a  triathlete who has a one month old little boy.

7.5 miles on the TM at lunch in 57:15.  Just an easy run since I've been running a high percentage of fast miles in the past three weeks.

Ran 6 miles with Steve on an 80 degree morning with a dew point of 72 degrees and humidity of 90%.  There were very few bicyclists or other runners on the Arkansas River trail this morning.  Steve and I ran the 6 mile at an average pace of 7:13 per mile.  Miles 2 through 5 were run at an average 7:02 pace.  It was a good run for me since I am a bit sore from running 52 miles last week.  Steve was very strong since he had not run at all during his trip to Chicago over the last weekend.

Ran 8 miles on the TM at 7:35 per mile and .3 miles on the TM at in 150 seconds.

Ran 13.5 miles north the Arkansas River.  At 12.7 miles, I met up with Kevin who was walking on the trail with a friend.  We walked together about 1.5 miles and Kevin gave me his Sobe, then I finished my run.  I averaged 8:15 per mile, so this was an easy run.  The temperature was 78 degrees when I started and 89 degrees when I finished.  I really felt the temperature heating up.  

Ran 6.1 miles with Steve along the north side of the AR River.  It was a warm and muggy morning and I was sore from calf cramps a couple of hours after my 13.5 mile run on Saturday.  So, Steve and I were good with our 7:25 per mile pace for the 6.1 mile run.

Finally, got a good night of sleep.  Ran 8.5 miles on the TM in 60:55, including the first mile at approx. 7:45.  Ran the next seven miles at a 7:03 per mile pace.  Wanted to run more, but had to get back to work.  Felt good running in my Saucony Cortana shoes.

Ran 8 miles in The Woodlands with an office colleague and three other runners.  They were good runners and very nice, and this was an enjoyable run.  Ran the first and last mile around 8:15, and alternated the middle miles between 7:10 for the fast miles and 7:45 for the slow miles.  It was 80 degrees with humidity around 90% starting at 5:00 a.m. 

Ran 10 miles on the north side of the Arkansas River Trail in a light rain during lunch.  The rain kept temperatures in the high-70's, which was unseasonably cool for Arkansas.  This was an easy run since my other runs this week have been at a moderate to fast pace.  Ran at an average pace of 8:00 per mile, with an average pace of 7:55 for miles 2 through 9. 

Ran 12.5 miles on the north side of Two Rivers Park on a beautiful morning with temperatures in the mid-70s.  Ran miles 3, 5, 7, 9, and 11 at between 7:35 to 7:50 per mile.  Ran the other miles at between 7:56 and 8:13 per mile.  Overall average pace was 8:01 per mile.  A fairly easy medium-long run.  Didn't want to run too far so that I can run again tomorrow.

Ran 9 miles along the north shore of the Arkansas River on a cool 72 degree morning.  Ran the first mile in 8:36 and average 7:48 per mile for miles 2 through 9.  It was a good run considering I was using an old pair of Saucony Cortana shoes that should have been retired.  I probably have close to 500 miles on those shoes. 

Ran 9.2 miles on the TM on a wet morning.  Ran the first mile in 8:00 and 8.2 miles at a 7:30 per mile pace wearing a pair of Saucony Cortana shoes.

Ran 8.5 miles on the TM at lunch.  Ran the first 1/2 mile at an 8:00 pace, then ran the next 7.5 miles at a 7:24 pace, finished the last 1/2 mile at an 8:00 pace.  Again, ran with my Saucony Cortana shoes.

Ran 10.1 miles in 74:30.  Ran the first 6.1 miles in 45:00 with Steve along the north side of the Arkansas River on a partly cloudy morning with temperatures in the low-70's and the dew point of 66 degrees.  Averaged 7:13 per mile from mile 2 through mile 5, with mile 5 being the fastest at 7:07.  After running with Steve, went to the gym, put on a pair of dry running shoes and ran 4 more miles on the TM in 29:30.

Ran 10

miles on the Maumelle (west) side of Two Rivers before it started to rain.  This was an easy run at an average 8:15 pace on a warm 82 degree morning with high humidity.  There were a lot of bikers this morning. The Two Rivers Park trail is getting crowded on the weekends.

Ran 6.1 miles with Steve on the north side of the Arkansas River at an average pace of 7:23 per mile.  It was a very muggy morning with temps in the mid-70s, 92% humidity, and a dew point of 72 degrees. My energy level this morning seemed lower than usual due to the weather and problems with low vitamin B-12 levels due to my diabetic medication. 

Ran a one mile warm-up in 7:45 on the TM at the hotel in The Woodlands.  Then drove to a track and met some runners and a colleague from work to run 6 800-meter intervals.  At the track, ran a 2-mile warm-up at 8:45 and 8:23.  Then ran 6 800-meter intervals at between 3:14 and 3:21, with 2 minutes cool-down periods.  Finished  by running a cool-down mile in 7:44. 

After road biking on Monday and Tuesday night for 15 miles each evening in 104 and 102 degree weather, and a couple of tempo runs on Monday and Tuesday morning, I was ready for an easy run.  I started with a 0.7 mile warm-up on the TM, then a colleague from work and I ran 6.0 miles at an average 8:46 pace for a very easy run on an 81 degree muggy morning in The Woodlands.  Started at the park on Lake Woodlands just east of Grogans Mill Road, ran to the Waterway, then from Woodloch Forest ran south to Tamarac Park, then east on Tamarac Trail to Grogan's Mill, then north on Grogans Mill to complete the loop.

Ran 7.3 miles on the TM at a fairly easy pace.  6.5 miles at 7:53 per mile and 0.8 miles at 8:27 per mile.

A.M. Ran 6.1 miles with Steve north of the river on a warm morning.  Ran the 1st and 6th miles at an average pace of 7:50 per mile, and ran miles 2 through 5 at an average pace of 7:12 per mle.  The overall average pace was 7:24 per mile.

P.M. Ran 4.3 miles on the TM.  3.8 miles at an average 7:35 pace and 0.5 miles at an 8:27 pace.

Ran 9.6 miles with Wesley on the north side of the Arkansas River Trail on an 83 degree morning with a dew point of 73 degrees.  It was very muggy and we both consumed a lot of sports drinks and water.  Ran the 9.6 miles at a 7:58 per mile pace, but averaged approximately a 7:35 pace in the first 5 miles. 

I stopped at 9.6 miles, but Wesley continued to run at least a couple more miles.  Wesley wanted to get in as many miles as possible since his opportunities to run are limited for the next week.  With a newborn son and relatives in town from out of state, finding time to run has been a challenge for Wesley, but he still managed to be near to top of the mileage board last week.  Awesome!

Ran 6 miles on the river trail with Steve at a slow 7:34 per mile pace on a warm and muggy August morning.  The temperature was about 78 degrees and the dew point was at 72 degrees.  We ran mile 3 in 7:10, but primarily ran in the 7:20's except for the first and sixth miles (over the Broadway Bridge).  Steve's lower back is hurting from moving boxes (he's moving into a new house later this week).  My legs are sore, especially my shins and hamstrings, from all the fast running I've done this summer. 

Ran 5.4 miles with Steve on a beautiful 73 degree morning with a 5 mph wind.  Ran the first 4 miles at an average pace of 7:03 per mile.  Then felt my right hamstring strain like a bad cramp and ran the 5th mile in 8:01 and the last 0.4 miles at an 8:40 pace before walking the last 0.7 miles.  My right hamstring is still tight and sore.

Met Wesley and ran miles 16 through 31 with him at an average pace of 7:48 per mile.  I had only run 5 miles in the previous 2 weeks, and started to have calf cramps at the 15 mile point.  So, a decided to walk while Wesley ran another 9 miles.  I need to change up the electrolyte capsules that I'm taking, and run 50+ miles per week to overcome the calf cramps.  I hope be up to 20 miles for long runs in two weeks.

Woke up at 5:00 a.m. to a light rain that was cooling things off. So I decided  to sleep and run, rather than running in the rain.  I must have been tired because I did.t wake up until 8:50 a.m.  So I got ready and started running at Two Rivers Park at 9:45 a.m. when the temp was 81 degrees and ran until 10:59 when the temperature was 86 degrees.  Although I ran at a very easy pace, I felt very good and could have gone considerably faster.  However, I'm going to be running a lot of easy miles over the next two months as I ramp up mile weekly mileage.

Ran 10.5 miles on the TM.  Ran the first 10 miles in 75:15, then ran the last half mile at a 8:00 pace. Busy day at work, so had to cut the run short.  Saw Wesley running on the TM and he was cruising - running some very fast intervals.

Ran 10 miles along the Arkansas River trail in 1:17:03 for a 7:41/mile average pace.  Ran miles 7, 8 and 9 at a 7:30/mile pace.  It was a cool morning at 72 degrees and there were more people than usually on the trail.

On a beautiful morning, ran 15.5 miles with Wesley along the north and south sides of the Arkansas River.  Average pace was 7:38 per mile for a total time of 1:58:01.  Ran miles 5. 6 and 8 at an average pace of 7:16 per mile.  Ran miles 11 through 14 at an average pace of 7:26 per mile.  The course crosses the Big Dam Bridge and the Broadway Bridge, which each involve elevation increases of at least 100 vertical feet.

Wesley ran great considering he had very little sleep last night, due to his baby boy who needed some love and care from his dad.

Ran 10 miles on a beautiful Saturday morning in 80:13 (8:02/mile) for an easy recovery run. Started at a normal recovery pace around 8:10/mile, then ran the second 5-miles at an average pace of 7:52/mile. Met some good runners and ran for a couple of miles at 7:40/mile with a 20-year old named Jacob.  Overall, it was a good recovery run.

Ran 10 miles at an average pace of 7:49/mile.  Started slow then finished strong with an average pace of 7:39 for miles 7 through 10.  Started along the Arkansas River trail at 8:00 a.m. when the temp was 76 and finished at approx. 9:20 when the temp was 84 degrees.  Despite the strong finish, I really felt the heat after the temperature rose above 80 degrees.  Was wearing an older and worn pair of Saucony Cortana shoes, which probably slowed me down.  However, the old Cortanas still have a lot of cushion, which I need as I increase my weekly base.

Ran 5.2 miles on the TM.  Ran the first 5 miles in 39:13 and the last 0.2 miles at a cool-down pace in 1:40.  Just wanted to add some miles on a Monday, when I'm taking a break from serious running.

On a warm 76 to 80 degree morning, ran 10.5 miles in 81:31 (7:44 / mile pace) along the north side the Arkansas River.  The time does not include three brief stops to prevent overheating.  I made the mistake of taking my diabetic medicine (Metphormin) last night and a side-effect is that the Metphormin in combination with Zyrtec increases my sensitivity to heat.

Ran 10 miles in 76:27.  Ran 7 miles on the TM at an 8:00 pace (56 minutes), then ran 3 more miles at a 6:49/mile pace.  Overall, average pace was 7:39/mile, which seems to be my running pace these days.  I've run 61.2 miles in the past 6 days, so time to take a day off from running.

Ran 10 miles in 77:16 (7:44) on the TM then cooled down by running 0.2 miles at an 8:00 pace.

Ran 10.1 miles with Steve from the Two Rivers Bridge parking lot to Maumelle Park and back in 75:34 (7:30/mile) on an unseasonably cool morning with low humidity.  Ran a fairly even split with a 7:32 pace for the first 5 miles and a 7:28 pace for the second 5.1 miles.  Steve was running with fresh legs, but 10 miles was as far as he wanted to run.  Since we ran faster than I thought we would, I decided to stop at 10 miles and run a longer distance tomorrow.

Ran 16 miles in 2:06:47 (7:55/mile pace).  Ran at an easy pace for the first 10 miles averaging 8:03/mile from the Two Rivers parking lot south to the turn-about and back, then over the Two Rivers bridge and up the path.  Felt good and ran the last 6 miles at an average pace of 7:44 per mile around the loop at Two Rivers Park and back to the Two Rivers parking lot.  No problem with calf cramps and would have run farther but needed to get ready for church.  I think the main reason for being able to finish strong was the weather, with temps in the 60's, a low dew point and wind around 8-10 mph.  Overall, outstanding conditions for September in Arkansas.

Ran 12 miles in 94:21 (7:52/mile) on a beautiful morning along the north shore of the Arkansas River.  Ran the first 6 miles as a recovery run from yesterday in 48:05 (8:01/mile), but felt great and ran the second 6 miles on 46:16 (7:43/mile), including miles 9, 10 and 11 each around 7:30/mile.  The last mile over the Broadway Bridge was at 8:10, so miles 7 - 11 were at 38:10 (7:38/mile).  After running over 48 miles in 4 days, I'm ready to take a day off from running.

Ran 12 miles in 91:49 (7:39/mile) along the north side of the Arkansas River.  It was warmer than expected and muggy this morning.   Started and ended somewhat easy, but ran miles 3 through 7 at a 7:26/mile pace.

Ran 7.5 miles in 52:53 (7:32/mile) on the TM.  Wanted to run farther, but had to cut my run short for a last minute conference call at work.  Will run farther tomorrow.

Ran 11 miles on the TM in 83:58.  Ran the first warm-up mile in 8:00 and the last cool-down mile in 8:10, and the other 9 miles in 67:48 (7:32 /mile).  It rained all day so had to run indoors.

Ran 18.55 miles in 2:30.10 (8:06 average pace) on a beautiful 56 - 60 degree morning with little wind.  Ran the first 11 miles with Steve P at an 8.19/mile pace.  Steve was tired after runnning 9 miles yesterday, but as we returned to the Two Rivers parking lot we met up with Joe C.  Joe and Ithen ran together for 7.55 miles in 58:36 (7:46 pace) over the Two Rivers Bridge to and around the loop and back to the parking lot. Ran mile 18 at 7:03 and the last .55 miles including the bridge at a 7:27 pace. Joe ran very strong considering he ran 12 miles yesterday.

I would have run farther with Joe, but had to get ready to usher at church.

Ran 12.45 miles on the north side of the Arkansas River in 1:40:13 (8:03) for a nice recovery run from yesterday.  Ran the last 6.45 miles at an average pace of 7:56, including an 8:10 pace over the Broadway Bridge.  It was another cool morning (62 degrees) without much wind.

Ran 12.0 miles with Wesley in approximately 87:24 (7:17/mile).  Ran miles 5 through 10 at a 7:13/mile pace on a beautiful 70 degree morning.  Ran against an 8 - 10 mph breeze for most of the first 6 miles, but had the wind to our backs for miles 7 through 11.  It was great running with Wesley.  I don't know anyone else who can run at that pace for 12 miles.  I had a conference call so had to cut short the run, otherwise we both could have gone 14 miles without any problems.  Wesley ran striders on the TM afterwards while I got ready for my meeting.

Ran 13.1 miles in 1:40:40 (7:41/mile) along the north side of the Arkansas River.  It was warmer and more humid this morning than it has been over the last two weeks.  I just wanted to do an easy run because I plan to run on four consecutive days to add some miles onto the month of September.  Then, I'll take a break in the first half of October.

Ran 9.25 miles in 1:13:33 (7:57/mile) by running 3-times around the loop at Two Rivers Park.  For a mid-morning run in 72 degree weather with 90% humidity, ran fairly consistently between 7:50 and 7:59/mile.

The weather forecast said we had an 80% chance of rain.  But I prepared to run this morning just in case the forecast was wrong, which it was.

I decided to run some easy miles, which are needed over a period of time to develop my slow switching nerves.  So, with temps in the low to mid-70s and nearly 100% humidity, I ran 17.00 miles in 2:222:26 (8:23/mile pace).  Ran 10.25 miles along the south side of the Arkansas River, then met Joe C. and Tina C and ran 6.75 miles around Two Rivers Park.  Except for miles 8, 9, 10 and 11 that I ran at an 8:01 average pace, most of the miles were between 8:20 and 8:40.

Ran 11 miles on the TM.  Half mile warm up at a 8:20 pace, followed by 10 miles at 7:41/mile, and ending with a half-mile cool down at a 8:20 pace.

Ran 0.7 miles on the TM at a 7:13 /mile pace at a hotel in The Woodlands.  Then ran with some friends 6.8 miles at a 7:10 per mile pace.  Most of the run was at 6:55 to 7:05 per mile down Lake Woodlands Drive.  Wore my NB 890 v3 shoes which worked great.

Ran 14 miles in 1:51:13 (7:57/mile) on the TM late in the afternoon.  Ran approx. half the distance at 8:00/mile and the other half at 7:53/mile.  Wanted to keep the pace easy since I plan to put on some miles this weekend.

Ran 13.05 miles along the south side of the Arkansas River and over to Two Rivers Park in 1:47:23 (8:13/mile).  There was a drizzle of rain for about half the run and a strong burst of rain for about three minutes, just enough time to get everything wet.  With temperatures in the mid-70s, it was humid and a little warm. 

Watched Wesley finish a 100 mile run with significant vertical relief (several thousand vertical feet) in just over 18 hours, despite several hours of rain and sleet, and high dew points with temperatures from the mid-70s to the mid-40s.  Then congratulated my buddy Chris, who finished the same 100 mile run about six hours after Wesley.  Then, took a nap and ran 16 miles in 2:09:40 (8:06/mile).  Ran miles 1 - 3, 13, and 16 at an average pace of 7:49/mile.  The weather this afternoon was great for running.  Wish Wesley had had the today's weather yesterday for the Arkansas Traveller 100.

After staying up until 4:00 a.m. with my brother, ran 4 miles in 28:32 on the TM at the fitness center where my brother Larry lives.  Ran the first 2-miles at 7:00/mile, the 3rd mile at 7:10, and the fourth mile at 7:22.

Visited my brother Al in Loveland, CO.  On a sunny afternoon in the low-70s, ran 8-miles from Al's house to Lonetree Reservoir and back at an average pace of 7:56/mile.  Ran the last three miles at an average pace of 7:40/mile.  Started slow since my brother Larry and I stayed up until 4:00 a.m. on Tuesday morning talking and drinking beers, then last night Larry, Al, Uncle Al and Chip Parker stayed up until midnight talking and drinking beers.  On a positive note, I can still drink and run just like I did at least two weekends a month 30 years ago.

Ran 7 miles through three laps around a 2.3-mile loop in the subdivision where I'm staying in Colorado.   It was an easy run (8:25/mile pace) but included two hills, each with about a 100 foot elevation increase.

Ran 7.1 miles along the same loop in the subdivision of Westminster, where I'm staying with my Great Uncle.  Average pace was an easy 8:15.  The weather in Colorado has been in the low 60's, and great for running.

On a beautiful 39 degree morning with sunny skies, ran 11.4 miles.  Ran a loop west on 113th Avenue, north on Quivas Way, west on 116th Avenue, around Country Club loop and back on 116th, Quivas Way and 113th.  The total distance of the loop was 3.2 miles, which I ran 3-times, then I ran half of the loop for the final 1.8 miles.  Average pace was 8:25 per mile, which was pretty good considering that Country Club Loop contains a 7% for about 80-100 vertical feet.

A.M. On the TM, ran 7.5 miles in 58:30 (7:48/mile).

P.M. On the TM, ran 5.5 miles in 41:43 (7:35/mile), then ran 0.2 miles at a 9:00/mile pace.

Ran 8.0 miles in 58:48 (7:21/mile) on the TM, which was set at an unadjustable downhill angle of approximately 3%.  Then ran 0.2 miles at 9:00/mile to cool down.

Ran 9.7 miles in 77:13 (7:58/mile).

Ran 4.2 miles in 32.21 (7:42/mie) on the TM around noon.  Stopped due to an upset stomach from lack of food.  I was fine when I ate lunch after the run.

At 6:00 p.m., ran 5.51 miles in 45:00 (8:10/mile) around the neighborhood and up Rawling Road, a course that includes several good hills.

Walked with my 19 year old daughter in the 20th annual Komen 5k Walk for a Cure. Walked pretty fast and my daughter did very well by keeping up and not complaining.

Then, after a 2-hour nap, ran 17.9 miles in 2:26:11 (8:10/mile).  Ran the last 6.9 miles at exactly a 8:00/mile pace.  Didn't want to run too hard because I'm running 15 miles with Steve tomorrow, and last week he ran a 5k in 18;06.

Overall, I'm feeling pretty good about the White River Marathon on November 23.

On a beautiful sunny 65 degree afternoon, ran 15.25 miles in 2:01:29 (7:58/mile) with Steve around the Two Rivers Park Loop and then out and back from the Two Rivers parking lot to Burns Park and back.  Ran the final 1.6 miles at a 7:15/mile pace, with the final 0.6 mile at a 7:01 pace.  Steve ran very strong and has made significant progress towards getting ready for the 3-Bridges marathon in December.

Lunchtime:  Ran 10 miles in 76:46 (7:41/mile) on the TM, then ran 0.2 miles to cool down.

After work:  Ran 5 miles in 41:06 (8:13/mile) on the TM, then ran 0.1 miles to cool down.

On a beautiful afternoon ran 12 easy miles on the north side of the Arkansas River.  I felt really tight and didn't warm up until mile 5 with my marathon pace miles at mile 10 and 11. I think that's an indication of over-training. After this week I will probably take a couple of consecutive days off from running next week.

Ran 10.5 miles on the TM, 8 miles at an average pace of 7:53/mile.

Ran 13.01 miles in Two Rivers Park and along the north side of the Arkansas River, including 10 miles at an average pace of 7:52/mile and 3 miles at 8:15/mile.  With temperatures in the low 60s, cloudy skies with light rain, and an 8 mph wind, the conditions were excellent.

On a wet day with constant light rain ran 10 easy miles along the south side of the Arkansas River at an 8:25/mile pace.

A.M.:  Ran 12.3 miles on the TM in 97:10 (7:54/mile).  Felt good after taking off a couple of days from running.

P.M.:  At 2:00 p.m., took a late lunch and ran 5.8 miles in 45:53 (7:55/mile).

Ran 8.2 miles on the TM in 67:05 (8:11/mile).  Felt very stiff for the first mile, running it in 8:30.  But then ran most of the other 7.2 mile at an 8:06/mile pace.

Ran 2.5 miles on the TM in 19:30 (7:48/mile).  The ran with Wesley from downtown Little Rock to the Big Dam Bridge on the south side of the Aransas River, then back downtown on the north side of the Arkansas River with a little additional half-mile through Burns Park.  Distance running around Little Rock on a beautiful day (sunny day with temps in the low 70s) was 14.5 miles.  Total miles of running on the TM and outdoors were 16.75 (7:47/mile pace) but we walk about 0.25 miles because I ran out of energy.  I needed an extra gel that I thought I had packed but didn't.  Fortunately Wesley was a great sport and very patient about the walking.  I think I ran out of gas because I ran 18+ miles on Wed and have logged a substantial number of miles in the past two months.

Wesley is recovering very well from the Arkansas Traveller 100.

Ran 18 miles with Steve, 14 miles with Wesley and Steve from Two Rivers Parking lot to the cliffs north of the Arkansas River and back to the parking lot.  It was a cool sunny morning starting at 39 degrees and finishing at 58 degrees with very little wind.  A perfect morning for running.  The pace was easy running the first 7 miles in 55 minutes.  Steve ran the Soaring Wings half-marathon last Saturday in 1:31 and strained his groin muscles in the process.  So we slowed down on the way back to the parking lot and then over into the Two Rivers Park.  Wesley finished at 14 miles, and Steve and I finished the 18 miles at an average pace of 8:17/mile.

On a nice 75 degree evening, joined a co-worker in The Woodlands with a large running group to do speed work around a nice Jr. High School track. Ran 2.75 miles for the combined warm-up and cool-down at around 8:30/mile.  Ran 6X800, 5 at 3:17 to 3:24 and the 2nd 800 at 3:30 because I was testing to check that my hamstring was OK after running the 1st 800 in 3:17.  I was wearing high milage NB 890v3 shoes, which didn't help my times.  Between each 800, ran for 2 mins. at a 9:30/mile jog.  Then ran 6X200 at 36 to 42 secs, with 6X200 cool down jogs at 9:30/mile.  My right leg hamstring is a little tight from running the 1st 800 too fast before my body had fully warmed up.  Unlike the others who do speed work each week, I've been focused on endurance and should have realized that I needed an extra mile to warm up.

At 4:45 a.m. on a 42 degree morning in The Woodlands, ran 8.2 miles in 1:06:23 (8:05/mile) along  Flint Hill which the Locals consider to be a hill, but it probably has no more than a 1 - 1.5% incline.  Ran with a co-worker and another runner, both of whom run at about my pace.  This was planned as a moderate to slow run and we held to that.  Fun run and a great way to start the morning.

On a beautiful sunny day with a moderate wind from the east, ran 14.25 miles with Wesley at a pace of 7:42/mile.  Ran from downtown to the Big Dam Bridge(BDB) on the south side the the Arkansas River.  Crossed the BDB, and ran back to downtown on the north side of the river.  My right hamstring is still very tight from the speed work I did on Tuesday night in The Woodlands.  I need to go easy on it for a couple of weeks before the White River Marathon.  I would have run faster, but I didn't want to strain that hamstring.  I ran with some new NB 890v3, which worked great.

Wesley is running very strong and is nearly fully recovered from his 100-mile run in early October.

Ran part of the 3B26 Marathon pre-run on a nice overcast morning with temps in the low-50s.  Ran 13.01 miles in 1:47:25 (8:16 pace).  Mile 3 and 13 were at 7:53 and 7:46 respectively, otherwise stayed consistent with the pace between 8:15 and 8:30.  My right hamstring is very sore from speed training last Tuesday night.  I have the White River Marathon scheduled on Nov 23rd, in less than two weeks.  I think I'll take off the remainder of this week from running and just work out on the stationary bike and elliptical machine.  I'll probably limit my running to about 20 miles between now and the marathon.

12 miles with Wesley on the Arkansas River Trail on a cloudy day in the low-50's with about an 8 mph wind from the east. Pace ranged from 7:37 (mile 1) to 7:57, with an average pace of 7:50.  Just wanted to run an easy marathon pace, which we did.  I'm doing a lot of cross-training as I reduce my running miles to taper for the White River Marathon on Nov. 23.

Ran 6.2 miles on the TM in 47:45 (7:52/mile).  Ran the first 2-miles in 17 minutes, then ran the next 4.2 miles in 30:45 (7:32/mile).  Just wanted a short easy run to stay loose while i continue to taper for the White Rock Marathon on Saturday.

Ran 6.5 miles.  Warmed up with an 8:28 first mile, then ran at a 7:35 pace for 5 miles. Then cooled down for 0.5 mile at an 8:34 pace.  Just an easy pre-marathon run.

On a cold and windy morning, ran the White River Marathon.  The good news is that I qualified for Boston and have several ideas to improve my performance.  Ran the first half marathon in 1:42, but did not drink enough fluids in the the first 13 miles.  By mile 16, I started to have calf cramps.  Through drinking Gatorade and taking Endurolytes, I managed to maintain a slower pace through the end of the race while managing the calf cramps.  But, otherwise I felt great and had plenty of energy.

I'll try changing my marathon process as follows:  (a) stop taking antithisamines for the 3 days before a marathon since they cause dehydration, (b) drink Gatorade that is at room temperature because the cold fluid takes longer to absorb into the blood stream, and  (c) average approximately 1.5 ounces of fluids for every mile running, ensuring that I meet that average with every 4-miles .

This was the first of 3-marathons in 4-months.  It was a good training run, and I think I learned a few things.

Ran 10.1 miles in 81:58 on the TM for a recovery run.  Ran the first mile in 8:52 and the next 9.1 in 73:06 (8:03/mile).  It is a cold and rainy day in Little Rock, so having only two working treadmills in our gym is not enough.  An that's a bad thing and a good thing.  Good because the TMs are getting used.  Bad when someone has to wait to get their turn on a TM.  A third TM can be made to work with some tinkering.  So I think I'll send an email to gym management.

Ran 10.4 miles on the TM. First mile in 8:28. Next 9.4 miles at a 7:53/mile pace. Recovering well and feel strong.

Ran 6 miles up and down the steep hills around Black Swan Lake in 30 degree weather this morning.  The sun was out, so it was cold but still nice for running.  People here in Kansas City are very nice, waving as I run past them and probably thinking I'm a bit extreme to be running in this weather.

Ran 10.4 miles with Mike on a beautiful trail in Shawnee Mission Park.  Averaged an 8:34/mile pace up and down a couple of steep hills and several rolling hills.  Mike ran the White River Marathon last week in 3:30:24, so this was a recovery run for each of us.  Mike has some tightness in his left leg and I have some tightness in my left tibia.  The easy miles helped to loosen up our legs, and we each finished strong.

Overall, I feel very good and Mike is recovering well.  I think the 55 - 65 mile weeks of running really helped me to recover.

Ran 7.1 miles with Mike along the Turkey Creek Trail in 59:22 (8:21/mile).  A good recovery run pace along a pretty trail.  I need to rotate to a different pair of running shoe; ran in Saucony Cortana 2's yesterday and today. My left leg continues to be tight around the tibia.  Mike is recovering well and has a half-marathon next Saturday.  There are some nice trails around Johnson County, and I want to check them out as I return to Shawnee, KS.

Ran 8.1 miles in 63:37 (7:51/mile) on the Arkansas River Trail. It was a cloudy, 60 degree afternoon with a 6 to 8 mph wind. Pretty nice day for a lunchtime run.

My left tibia is still sore and slow to warm up. My last mile up the Broadway bridge was in 8:15.

My left foot is partially swallen. It looks like a sprain on the upper part of my foot.  So I tested it by running 4 miles in 34 minutes on the TM at the hotel.  I applied ice immediately afterwards.  Now my foot looks better but is still sore.  Probably will take a few days off from running.

Ran 7 miles on the TM in 52:15.  Ran the first mile in 8:35 and averaged 7:15/mile.  Afterwards, my sprained foot felt a little sore.  But, by Friday night, my sprain was very blue, badly swollen and very sore.  So I took off Saturday from running. 

On a cold (31 degrees) cloudy morning, with a mild wind, Wesley and I ran 11 miles on the south side of the Arkansas River.  We started early so I could take my daughter to Sunday School and usher at church.  That was good because today was photo day for the Sunday School classes. 

When we started, we saw only one runner on the trail.  Wesley's knee is back to normal and he's running great.  I felt good through the first 7 miles, then started to feel my sprained foot and ran on it with an overpronated gait to relieve the pressure.  I wore my Saucony Cortanas which are a little slow with the Archold Maximum insoles.  We averaged 7:54/mile.

When I got home, my foot wasn't badly swollen, but it was very black and blue and quite sore.  I put ice on my sprained foot for 3 hours this afternoon, and this evening it feels much better.

Ran 3 painful miles on the TM in 23:42 (7:54/mile).  Stopped out of concern that running might be causing more harm to my sprained foot.

Took a naproxin sodium and then ran 6.2 miles in 49.00 (7:54/mile).  I felt pretty good about my pace since my first last mile up the Broadway Bridge was at an 8:25 pace.  My foot was not as sore after running today compared to yesterday, and I put ice on it shortly after running.  I try again tomorrow with Wesley.

Ran 10-miles on the north side of the Arkansas River with Wesley on a 50-degree morning.  Averaged 7:45/mile for the first 5 miles and 8:03/mile for the returning 5-miles against a moderate wind.  My sprained foot slowing me down, with a large tendon in my foot causing most of the pain.  Wesley ran great!  I plan to run around 40-miles per week until this sprain heals.  For now, I can't plant my forefoot at all on the left foot, so I'm running overpronated on my left foot and planting heal to toe when mid-foot plants hurt too much (about 1/3 of the time).

Ran 14.25 miles with Wesley along the River Trail loop on the south side of the Arkansas River, over the Big Dam Bridge and back to downtown on the north side of the river.  Weather was 70 degrees when we started, but we ran in a pouring rain from miles 10 through 12.  By the time we finished, it was raining lightly and the temperature was probably 15 degrees cooler.  But it was the farthest I have run since spraining my left foot, and my foot was not nearly as sore today than when we ran on Wednesday.

On a cloudy and cool afternoon (38 degrees) with a steady 12 - 15 mph wind, ran 10.7 miles on the south side of the Arkansas River.  There were only a few runners in the River Trail this afternoon. 

On a 38 degree sunny afternoon with a steady 10 mph wind, ran 14.1 miles with Wesley on the loop from downtown Little Rock, along the north side of the Arkansas River Trail, over the Big Dam Bridge, and along the south side of the Arkansas River Trail.  Average pace was 8:01/mile, and ran 11 miles in the range from 7:35 to 8:05 per mile. 

Finished setting my new TM at home and tested it with a 3.2 mile run in 25.40 (8:01/mile). 

Ran 11.55 miles on the south side of the Arkansas River Trail in 1:33:05 (8:06/mile).  It was a cool 50 degree afternoon with a slight 4-5 mph wind.  Wearing my Saucony Cortana 2s, ran the first 6 miles at an 8:14/mile pace, then ran the final 5.55 miles at a 7:57/mile pace.   Probably because the 3-Bridges Marathon is scheduled for Saturday, there were not many runners on the trail this afternoon.

Ran a very easy 12.52 miles in 1:45:09 (8:24/mile) on a sunny afternoon with temps in the 50's.  Ran along the south side of the Arkansas River, adding a complete loop between the Rebsamen Golf Clubhouse and the turn-about, then going to the second Verizon entrance closest to Cantrell.

Ran 15.2 miles in 2:02:20 (8:05/mile) along the south side of the Arkansas River Trail on a nice day for running.  Averaged 7:55/mile with an 8-10 mph wind to my back and 8:15/mile running against a 10-12 mph.  Saw Jacob Wells in the trail, organizer of yesterday's 3B26 Inaugural Marathon, which was a terrific success, thanks in part to good running weather.  There were a lot of people on the Arkansas River Trail today.

I switched between forefoot and midfoot plants for miles 2 and 3, and my average pace for those miles was 7:42/mile.  But the forefoot plants were straining my sprained left foot, so I didn't do any forefoot running until the last .2 mile, which I ran at a 7:16/mile pace.

Ran 10.3 miles on the Arkansas River Trail.  Groin muscles felt very tight to start, so started slow.  Ran the first 6 miles at an 8:38/mile pace.  After 6 miles, my groin muscles loosened up.  Ran the last 4.3 miles in 34:36 (8:03/mile).