Positive Running

Stationary bike for 72 minutes.

Ran an 8-mile progressive run in 59:40.  Started at an 8:27/mile pace and finished by running the last mile in 6:31.  Not a lot of miles, but my strongest run since mid-November.   Finished with a 0.2 mile cool-down.

Stationary bike for 8 miles (300 calories) in 30 minutes, and Precorr EFX for 4 miles (465 calories) in 42 minutes.

Ran 14 miles in 109 minutes, including 1-mile at 6:39 and the last 6.7 miles in 50:30 (7:32/mile).  Followed with a 0.2 mile cool-down.

AM:  Ran 5.5 miles on the TM in 45 minutes.

PM: Ran 6 miles at CHS including 6x800 repeats at 3:07, 3:05, 3:15, 3:07, 3:05, and 3:14.  Felt a little tight but was happy with this speed workout.  I feel like I'm at around 85% recovered from my stress reaction.

Ran 10 miles on the TM in 81 minutes, followed by a 0.3 mile cool-down.

Ran 10.3 miles at an 8:25/mile pace, starting at a 1% incline and running every other mile at a 2.25%.  Total of 750 vertical feet.  Finished with a 0.2 mile cool-down.  Also did core exercises for 20 minutes.

Road stationary bike, use the EFX machine, and ran 5.7 miles on a day for cross-training and running.  Ran the first mile in 8:15, the next 4-miles in 29:15 (7:19/mile), and the final .7 mile at a 8 min/mile pace.

Ran 14.2 miles in 110 minutes on the TM.  Ran the first 7-miles in 56:48, and the second 7-miles in 53:10, including 6-miles in 44:58.  Finished with a .2 mile cool-down.

No running.  Just 20 minutes of core exercises, 20 minutes on the stationary bike and 10 minutes on the stair-step machine.

Ran 12.5 miles in 98 mins on the TM, while running uphill for 400 vertical feet.  Ran miles 9 and 10 at 7:30/mile.  Ran the last 2.5 miles in 18 mins, including one mile at 6:31/mile.  Finished with a 0.3 miles cool-down.

Ran 7.1 miles on the TM in 56:45.  Had to stop due to urgent issue at work.  I'll have to run a few more miles than planned on Friday.

Ran 11.2 miles in 81:30, including 8 miles in 57 minutes on the TM.  Ran miles 3, 5, 7, and 9 at an average pace of around 6:53/mile.

Ran 6.7 miles on the TM, including a 4-mile tempo run in 27:10.  Ran the first 6 miles in 43:10, then finished with a 0.7 mile cool-down at around 8:00/mile.

Ran 10 miles in 83 minutes on the TM, followed by a 0.1-mile cool down.  Before running, I raked and bagged 10 garbage bags full of leaves. 

Ran 10 miles with Wesley along the Arkansas River Trail on a beautiful day.  We weren't planning to run the trail, but all the TMs were taken and it was an unseasonably nice day.  So we took advantage of it and ran 10 miles in a little over 74 minutes.

In the evening, ran the ladder at CHS with the speed workout group.  Ran the first 400m and 800m as a warm-up.  Then ran the 1200m in 4:52, ran the next 1200m in 4:50, 800m in 3:05, and 400m in 86 seconds.

Lunch:  Ran 7.7 miles on the TM in 56 mins, including two 4-minute intervals at an average pace of 6:13/mile.  Overall average pace was 7:16/mile.

Ran 11.2 miles in a little faster than 8:00/mile with Wesley along a hilly course on a cool day with a moderate wind.  Ran down Lookout Drive which is about a 7% grade, and ran up Overlook Drive which is uphill about a 7% grade.  Except for Overlook Drive, we average 7:45/mile.  It was great running with Wesley and the hills were a good workout.

Ran 1/2 mile in my new Brooks Launch shoes to test them out.  Then, ran with Wesley for 16 miles in 123+ minutes (7:43/mile) from Two Rivers Bridge to the Pinnacle Park Visitor's Center.  The course includes two long gentile hills and one steep hill to the Visitor's Center, where we ran to the Overlook that has a terrific view of Maumelle Lake.  It was a good workout and a great suggested course by Wesley.

Ran 10 miles on the TM in 70:40.  Ran a 1.5 mile warm-up at an average 7:35 pace, then 5 x Progression (800m @ 7:24 pace, 800m @7:03 pace, 800m @6:18 pace), then 1-mile at 7:24 pace.  Finished with a 0.2-mile cool-down.  My interval running is done for this week.

Met a group of about 14 runners at 4:55 a.m. in The Woodlands, where I was on business and the temperature was 53 degrees with nearly no wind.  We split into three groups based on pace, and I ran with the middle group at a 7:14/mile pace.  We ran the first mile in 7:30, then ran the next 2-miles at a 6:55/mile pace, then ran miles 4 - 7 at an average pace of 7:22/mile.  That was the end of our group run, which was mostly on concrete roads.

I wanted to run more, but not on concrete.  So I returned to the hotel, and ran 5 more mile on the asphalt roads of the neighborhoods behind the hotel.  Ran that 5-miles in 38:18.  Then cooled down by walking from Rayford Road to the hotel, which was 0.3 mile.  Overall, 12.3 miles was a pretty nice way to start a Thursday.

Ran 11 miles in 81:35.  Ran the first 5-miles in 38:50 (7:46/mile), then ran the last 6-miles in 42:45 (7:08/mile) including a 3-mile tempo run for miles 7, 8 and 9 at an average 6:53/mile pace.  Finished with a 0.2 mile cool-down.

Ran 12.5 miles with Steve along Pinnacle Valley Road.  Wore a new pair of Nike Zoom Elite 6 shoes that are very stiff.  Used my heart rate monitor and averaged 139 bpm.  Overall, average pace was 8:30/mile.  It was great running with Steve.  The last 6.25 miles were against a 20 mph wind.

Ran 8.5 miles in 64:45 (7:37/mile) on the TM.  Wore my HRM, and averaged 145 bpm.  My maxHRM average range for a marathon is 151, so theoretically I should be able to average around 7:35/mile in a marathon.  My maxHRM average range for a half-marathon is 157, so I will check out what pace that equates to tomorrow.  Finished with a 0.3 mile cool-down.

Ran 9 miles on the TM, with the first 8-miles in 58:18 (7:17/mile).  Ran intervals of 0.3 miles at a 6:00/mile pace at the beginning of each mile from miles 3 through 7.  Each time my HR rose to 164 bpm, and each time I recovered at a 7:41/mile pace and my HR lowered to 148 bpm. My calculated maxHR is 178 bpm.  At 6:00/mile, I was still under that max.

Ran 12.2 miles on the TM, mostly easy.  Ran 5 miles at a 8:49/mile pace, by runniing at that pace for 1- to 2-mile intervals.  My heart rate rose from 126 bpm in the first interval to 141 bpm in the last mile at that pace.  The other intervals were at 8:20/mile, including the last  3-miles when my heart rate rose to 148 bpm.  Biomechanically, this was an easy run but in terms of heart rate this was a moderate run.  So, I guess truly a easy would be slower than 9-mins/mile. 

On a beautiful, sunny 60 degree day, ran 6.4 miles in 47:50 (7:29/mile).  Ran miles 3 and 5 at a 6:35/mile pace. 

On a moderately windy and cloudy morning, ran with Wesley from the Two Rivers Bridge to US300, and back.  This is a great course that includes 6-miles of rolling hills.  Ran the 17 miles at an average pace of 7:41/mile.  Wore my HR Monitor and averaged 149 bpm, with a maxHR of 157 bpm.  This was a solid 17 miles, but I have some endurance to build in order to maintain that pace for 26.2 miles.

It was great running with Wesley, who helped to motivate me while I was dealing with GI issues. Felt really strong up to about mile 14, when I started having gas and GI problems from taking Endurolytes and a gel at one time after mile 9. 

Lunch:  Ran 6.1 miles on the TM in 47:18 at an average 7:45/mile pace.

Evening:  At CHS, ran 8x600m repeats.  Averaged 6:32/mile for the first 3 repeats.  Averaged 6:27/mile for the last 3 repeats.  Averaged 7:49/mile in recoveries and cool-down.

Lunch:  Ran 10.2 miles on the TM at an average pace of 8:19/mile.

Evening:  Ran 5.8 miles on the TM at an average pace of 8:43/mile.

Ran 13 miles with Wesley along the last half of the Little Rock Marathon Course, including the rollign hills by Governor's Mansion and Kavanaugh hill.  Ran the first half at a 7:45 pace and the second half at a 7:25 pace on flat ground but against a moderate wind.  I felt pretty good.  Wesley ran really strong for someone who is burning very high milage every week lately.

A cross training day.  20 mins on the EFX machine, 20 mins on the lateral (groin) machine, 10 mins of reverse peddling in 10th gear on the stationary bike, 10 mins of forward peddling in 13th gear, 20 mins of complex core exercises, and 15 mins of pool exercises including high knees, skips and sprints.

Using a new pair of NB 890v4, ran 19 miles on the TM.  Ran miles 3 through 18 at an average  7:49/mile pace, with miles 10 and 14 at 7:08/mile.  Overall, it was a progressive long run, with the first 7 miles in 57:45, and the next 11 miles at an average 7:43/mile pace.  Cooled down with a 0.4 mile walk at 4 mph.

AM:  Ran 11 miles in 84 mins, with miles 5 through 10 at an average pace of 7:13/mile. Finished with a 0.2 mile cool-down.

PM.  Ran 6 miles in 43:40, with miles 2 through 5 at an avearge pace of 6:55/mile, including miles 4 and 5 at 6:31/mile.  Finished with 0.2 mile cool-down.

Ran 11 miles on the TM in 90:35 (8:14/mile) to get in some easy and MP miles for the week.  Finished with 0.3 mile cool-down.

Work got in the way, do I could only run 8 miles on the TM today. So much for my "alternating Friday off".  Ran the first 2-miles in 15:50, then the next 5.5 miles in 39:10 (7:07/mile), then finished the run in 59:10.  Then did a 0.2 mile cool-down.  Guess I'll be running on Saturday.

I haven't been running on Saturdays, do today just did 6 easy miles.   Started with 2.5 miles in 35 minutes walking up a 2.5 % incline at 4.3 mph.  Then, ran an easy 3.5 miles up a 1% incline at a 8:48/mile pace.

I wanted to run some short intervals during a long run, but since today was my 4th consecutive day of running I adjusted my plan.  Started with 2 easy miles at 8:20/mile, then ran 12 miles in 86:21 (7:12/mile).  Finished with a 0.3 mile cool down. 

The rest of this week will be a mini-taper prior to the Little Rock Half Marathon next Sunday.  I'm focusing on maximizing my muscle tension for next Sunday.

Ran 7 fairly easy miles in 55.08 (7:53/mile) on the hotel TM, followed by a 0.2 mile cool-down.

Ran an easy 5.3 miles on the TM at the gym at our The Woodlands office.  My right tibia is a little sore, possibly from running a lot of fast miles using mininal shoes.  I paln to run tomorrow and then take a couple of days off before the LR HM.

Woke up at 4 am to run with the Thursday morning running group in The Woodlands.  Ran an easy 7 miles in 30 degree weather with almost no wind.

Ran 13.1 miles at an average pace of 7:08/mile, and placed 1st in my age group.  I thought there was a problem with the initial results that showed Tom Stuart finishing a minutes ahead of me when I knew he finished just a few seconds behind me.  I passed him at about 1.5 miles to the finish line.  But I was OK with the race because it was just a pre-Boston training run.  Then, tonight I saw that the results had been corrected with the time I saw at the finish line (Gun TIme) and that my Garmin recorded that I started with the Gun Start. 

It was a cold and wet run, on a hilly course.  There were 101 runners in my Age Group.  I feel great and will be back on my training schedule on Tuesday. Also, prior to the race, I warmed up on the TM at the office gym by running 1.6 miles starting at 8:48/mile and increasing my speed by 0.3 mph every 0.2 miles so that my last 0.2 miles were at 6:53/mile.

As a recovery run, did 9 miles on the TM in 75 minutes, followed by a 0.3 mile walking cool-down.

Ran 12 miles in 94:15 on the TM wearing my Mizuno Ronin 3s.  Ran the first 7 miles in 56:50, and the last 5 miles in 37:25 (most of that at 7:19/mile).  Finished with a 0.3 mile cool down.

Ran 8.05 miles in 60 minutes on the TM at LA Fitness in Cherry Hill, followed by a 0.25 mile cool-down. Later walked around the Philadelphia Art Museum to see the Kano ink on gold sketchings, and around Philadelphia's Chinatown district.

Ran 5 mles on the TM at LA Fitness in Cherry Hill in 38:35 at 6:00 a.m., followed by a 0.3 mile cool down.  Then ran 7 miles on the TM in the afternoon at LA Fitness in Washington, DC. Briskly walked 1 mile from Union Station to Metro Center to McPherson Station and then to the hotes; walked 1.5 mles from the hotel to LA Fitnss and back, and briskly walked from the hotel to Whole Foods Market.  Bought a 6-pack of Flying Dog Blood-Orange Ale to take back to Arkansas.

AM:  Ran 8.5 miles on the TM in 67:33 (7:57/mile) at 5:30 a.m. at the hotel, wearing Brooks Launches.

PM:  Ran 7.5 miles in 54:30 (7:16/mile) on the TM at LA Fitness in Little Rock.  Most of the run I repeated 1/2 mile at 7:30/mile followed by 1/2 mile at 6:58/mile, wearing NB 890 v4s.

AM:  Ran 6.5 miles in 48:20 (7:25/mile)  on the TM, wearing Mizuno Ronin 3s.  Had to cut my run short due to work.

PM:  Ran 5.5 miles in 46.23 (8:26/mile) on the TM, wearing Nike Free 4.0s.

Ran 12.5 miles on the TM in 98:30, folowed by a .3 mile cool-down.  Two of the miles were at an 2% incline.

Ran 16 miles up a 0.5% incline on the TM at LA Fitness in 2:15:30.  Then ran 4 miles at an easy 8:57/mile.  I took an Endurolyte capsule at mile 6, then had to take a bathroom break at mile 8, after which I took a gel.  No GI issues after mile 8, and took another gel at mile 16.  I'm still working on running a marathon without a bathroom break.

AM:  Ran 7 miles in 52 minutes, with 5 of those miles in 36 minutes.  Then finished with a 0.3 mile cool down.

PM:  Ran 5.5 miles on the TM in 45:40, followed by a 0.2 mile cool down.

A.M. Ran 9 miles on the TM in 70:20 with the last 7-miles at an average pace of 7:41/mile.  Followed by a 0.3 mile cool down.

P.M. Ran 5.5 miles on the TM in 43:20 with the last 4-miles in 31:08.  Followed by a 0.2 mile cool down.

Ran 14.25 miles in 108 minutes (7:35/mile), followed by a 0.25 mile cool down.  Ran 8.25 miles at an average pace of 7:54/mile, and 4x1.5 miles at an average pace of 7:08/mile. 

On a rainy Sunday, ran 20.25 solid miles in 2:42:35 (8:02/mile) on the TM at LA Fitness.  Ran the first mile in 8:18, then the next 18.25 miles at 8:00/mile, then that last mile at 8:27.  Finished with a 0.35 mile cool down.

Ran 9 miles in the morning beginning at 5 a.m.in The Woodlands running around St. Luke Hospital and LoneStar College.  Ran the 9 miles in 69 minutes.

Then, at lunch, ran 6.5 miles on the TM at the gym at work in 50:30.

Started with a 0.7 mile warm-up on the TM.  Then ran with Wesley along the north Arkansas River Trail, out and back for 13 miles in 1:40:01 (7:42/mile).  Averaged a 7:55/mile pace for the first 6 miles, but averaged a 7:24/mile pace from miles 8 through 12.  Wesley and I have run a lot of long runs in the past three weeks, and the endurance training has caused a little fatigue. 

After taking a cold bath last night, I felt a little less fatigued.  So at lunch, I ran 10 miles in an easy 85 minutes, followed by a 0.2 mile walking cool-down.  It took me 6 miles just to warm-up.

On a rainy morning, ran 7 miles in 56 minutes on the TM, followed by a 0.3 mile cool-down.  Ran the first 0.4 miles at an 8:41/mile pace or slower.  Ran most of the miles at 7:53 and 7:47 per mile.

Ran 10.2 miles on the TM in 81:57 (8:02/mile).  Once again, it was slow warming up. Ran the first 3.2 miles in 26:18.  Then a softer TM became available, so I moved to it and ran 7 miles in 55:39.  Finished with a 0.3 mile walking cool-down.

AM:  Ran 8 miles on the TM in 65 minutes.  Started slow (8:49/mile pace) for first half-mile, and ran the last mile in 7:13 (including 0.3 miles at a 6:49 pace).

PM:  Ran 6 miles at Scott Field in the evening with the Bill Torrey running group on a hot (for Spring) 79 degree evening.  Ran a 1 mile warm-up, then the Ladder (in meters: 400, 800,1200, 1200, 800, and 400) and an 800 m with Steve Preston who showed up late.  Average pace for these repeats was 6:38/mile, with 200m recoveries.  Then finished with a 3/4 mile cool-down.  Overall average pace including warm-up and cool-down was 7:24/mile.

Ran a 0.7 mile warm-up at a 7:55/mile pace.  Then met Wesley and ran from the Two Rivers Bridge to the Pinnacle East Visitor's Center and back.  Still having to figure out long distance running nutrition.  I've created a Boston Marathon nutrition plan, and will practice it during a 14 mile run on Sunday.

Ran 15.5 miles in 119 minutes, followed by a 0.4 mile cool-down.  Followed my Boston Marathon nutrition plan, which worked except for a brief bathroom break after 8.4 miles of running.  Had plenty of energy and no calf cramps, and ran the last 4 miles at a 7:30/mile pace.

Lunchtime: Ran 8 miles on the TM at 8:13/mile, followed by a 0.1 mile cool-down.

PM:  At CHS, ran 5x1000m at 6:55 - 6:59 per mile, on a 86 - 88 degree evening.  Started with a 2.25 mile warm-up at 8:20/mile with Bill Torrey, walked 200m recoveries, and finished with a 0.75 mile cool down at 7:50/mile with Homer Mason.

Didn't get much sleep, so ran a short progressive run.  Started a 8:57/mile pace for first half mile, then sped up the pace every half mile.  Last half mile was at a 7a:03/mile pace.  Finished with a 0.1 mile cool down.

Ran the back half of the LR Marathon course on a beautiful day with temps in the mid-60s.  Averaged 7:56/mile for the 17 miles.  Ran the first 8 miles at around an 8:15/mile pace.  Ran the last 9 miles at a 7:39/mile pace.  Felt very strong running the last mile in 7:38.

Ran 16 miles in 2:21:06 (8:49/mile) on an 80 degree sunny afternoon along the east side of Pinnacle Valley with Steve.  Used my Boston nutrition plan and it worked great.  Felt very stong after the run.  This was the longest run Steve has done in at least a couple of months.

Ran 8 miles along the Arkansas River Trail in just under 64 minutes, with 30 second striders at a sub-7:00 pace at the start of miles 3, 4, 5, 6, 7, and 8.  Started slow at 8:18/mile for each of miles 1 and 2.  Ran the last mile up the Broadway Bridge in 7:58.  Felt good.

Ran 6.2 miles on the TM in 49:06.  Ran four 0.15 mile striders at a pace of 6:40 - 7:03/mile.  Ran random declines and inclines of about .3 to .5 miles each.

Ran 4 miles on the TM, after doing my final plyometric pool exercises before Boston.  Wore my new pair of Mizuno Ronin 3 shoes, which just arrived on Friday.  I like these shoes a lot and am thinking about running Boston in them.  I know they won't be broken in, but they fit great.  Too bad Mizuno discontinued the Ronin.

Ran my first Boston Marathon and it was a great experience.  With a million spectators, it is quite a race.  The story of this year's race was weather.  If you started in Wave 1 or the first half of Wave 2, it was great.  If you started in the second half of Wave 2 or in Waves 3 or 4, it was rainy and in spots windy.  The temperature was around 46 degrees, but it felt like low-40s, which is fine with me.  I'd rather have the cold than heat.  The rain was cold.  At times it seemed like freezing rain, and some of the course intersections did not drain very well.  When we got the the Newton Hills, the 12 - 15 mph wind hit us directly and you could feel the chill.  The wind and hills so late in the course caused a lot of runners to slow down significantly, so I had to dart all over the course to pass them between three times dropping my water bottle (50/50 water and gatorade) because my hands were freezing in my cheap, soaked gardening gloves that I had planned to discard early in the race (and wore for its entirety instead).

I lined up at the back of Wave 3 Corral 2 (Bib Number 17938), so the start was slow.  I finished as the 8500 runner to cross the finish line, so I guess I passed around 9400 runners. The race course is narrow and congested with 30,000 runners, and many runners were not thinking about the people behind them.  You often had a tight wall of runners who slowed me down, were difficult to run around, and required a lot of zig zagging throughout the course.  According to my Garmin, I ran almost a half-mile more than the marathon course with all the zig zagging I had to do.  That's what I get for qualifying so slowly last year when I was still a bit injured. For example, in the first mile, I passed a several hundred runners, but could only run it at 8:13, which was a half-minute slower than I wanted.  I ran mile 7 in 7:17, but there were sections where I was running at a 6:30 pace and would have toslow down to run around a wall of people running at an 8-minute pace.  So my time doesn't tell the whole story of the level of effort required to achieve it.

The security was tight with Boston's finest and the FBI all over the course.  The organization was very good, although (a) they could have had more porta-potties at the Athlete's Village (a perennial comment) and (b) the gear check tents were a bit far from the finish line for some runners.

But all that was minor compared to the enthusiasm of the crowd and the dedication of thousands of volunteers.  The women of Wellesley College were especially motivating.  And also, the volunteers were great and dedicated.  The temps, rain and wind were not easy on the volunteers handing out drinks and managing course security.  The supported the marathon with smiles and enthusiasm.

Ran 10.9 miles in 91:30, running three times around the Cooper River Park in Collingswood, NJ.  Camden County is doing a lot of construction around the park, but the running trail was clear of construction.  It was around 49 degrees with winds from the west at 20 - 30 mph.  My 8:24/minutes pace was pretty easy, but was more like 8:40 against the wind and 8:10 at other parts of the trail.

Had limited time to run due to scheduled lunch plans, so ran 7-miles in 53:25 on the TM at LA Fitness, followed by a 0.1-mile cool-down

On a nice day, I stayed inside and ran on the TM because I'm taking antibiotics for a hand muscle or ligament strain that had become infected (fairly common for diabetics).  So, I ran 10.5 miles in 84-minutes, followed by a 0.2 mile cool-down.  Ran the first two miles in 17:30, then ran the next 8.5 miles in 66:30 (7:49/mile).  Ran six 35-second striders at paces between 6:44 and 6:53/mile.  Main focus this week is to develop muscle tension and regain my speed for a 5k race on Friday night.

Ran 7.3 miles on the TM.  Most of the miles were at 7:53/mile, except for five 50 second striders at a 6:22/mile pace.  Finished with a 0.2 mile cool-down.

Ran 6.3 miles on the TM, mostly at 8:00/mile.  Ran six 0.125 mile (200m) repeats at 5:56 - 6:03/mile.  Finished with a 0.2 mile cool-down.

Ran the MacArhur Park 5k and Corporate Cup at 7:00 p.m. on a nice 74 degree evening with no wind.  Won my age group for the third consecutive year of this race with a 6:45/mile pace.  General Douglas MacArthur grew up in downtown Little Rock and his family's house is now a museum and park in front of the house has his name.  The Corporate Cup is a competition of companies with Arkansas operations, and consists of four runners who each run the 5k for a cumulative total time added from the team's runners.  On our Entergy Arkansas Team, Wesley Hun won the event with a 17:02 time (5:30/mile) and Kerry Gaston won the womens 35-39 division, and Mike Maulden came in second in the men's 55-59 division behind me.

It's taking some time for me to warm-up since I'm not fully recovered from training for and running the Boston Marathon.  So I ran 2.3 miles on the TM as a partial warm-up and then ran another 1.1 miles at MacArthur Park to warm-up.

Ran 8 miles in 63:41 on the TM at the hotel in The Woodlands, TX.  Just am easy run during before an afternoon of nonstop meetings.

I don't sleep well in hotels with loud A/C systems.  So just ran 4 miles on the TM in an easy 33:23.  Finished with my usual .2 mile cool-down.  Then walked at least a couple of miles to Rouse's Market and back to the French Quarter on New Orleans.  

Met Derek at the track by Tad Gormley Stadium.  Ran a 3 mile warmup.  Then ran 10 40m sprints with 60 second recoveries, followed by 6 200m repeats with 90 second walking recoveries.  Ran the 40m sprints in around 8 seconds.  Ran the 200m repeats in 36 to 42 seconds.  Finished with a 2.5 mile cool down.

Ran 10 miles in 81:50 on the TM, followed by a 0.2 mile cool-down.  My left hip flexor is a little sore from the speed work I did not Wednesday night, so I took it easy today.

Only ran 7.2 miles in 60 minutes, followed by a 0.3 mile walking cool-down.  My left hip flexor is sore, but after about 3 miles of warm-up, it felt fine.  It has also felt fine for the two hours since I stopped running.  So maybe the flexor was tight and just needed a little running to loosen up.

On a 70 degree evening with no wind, ran the ladder with the CHS track group.  Ran a 1.25 mile warm-up. Then ran two sets of each distance:  400m at 91 and 92 secs, 800m at 3:04 and 3:07, and 1200m at 4:42 and 4:45.  Walked 200m recoveries, and ran a 0.75 mile cool-down.

Ran 7.8 miles in 60 minutes, followed by a 0.2-mile walking cool-down.  Ran the first mile in 8:20.  Ran the next 5.8 miles at an average pace of 7:36/mile.

Ran 7.7 miles in 60 minutes, followed by a 0.2-mile cool-down.  Ran the first two miles in 16:40.  Ran the next 5.7 miles at an average pace of 7:36/mile.

Ran 23 miles with Chris and several other friends from Lake Sylvia to Lake Winona and back along part of the Traveler 100 course.  Averaged only 10:51/mile on the trails because Chris and I had to hold up for the other two runners.  It was a lot of fun, and Chris and I ran together for about 7 miles at 9:15/mile and then waited up for about 10 minutes for the other runners.

Ran 6.5 miles at CHS on dry evening with temps in the mid-70s.  Ran 12 400m repeats with 200m recoveries.  Ran the 400m repeats between 91 and 94 seconds.  After 6 400m repeats, added an 800m run in 3:12 while the other runners in the group were taking a break.  Also ran a brisk 0.75 mile warm-up and 0.75 mile cool-down, averaging 7:35/mile.

Ran 10.2 miles in 80 minutes, including 9.2 miles in 71:20 after an easy warm-up.  Followed with a 0.3 mile walking cool-down.

On a beautiful afternoon (72 degrees, little wind, sunny skies), ran the back half of the LR Marathon course in 105 minutes (8:05/mile).  Ran the first 6-miles at an 8:20/mile pace, and the final 7-miles at a 7:45/mile pace.  Finished with a .2 mile walk around the Simmons Tower Buidling.

Ran 16 miles with Steve from along Pinnacle Valley Road to the Two Rivers Bridge and back.  Since I'm not training for any race now, I told Steve we should just run as far and fast as he wanted.  We ran the first 8-miles at a 9:00/mile average pace, and the last 8.2 miles at an 8:45/mile average pace.  It was an easy and fun run, and a strong run for Steve.

Started with a 0.8 mile warm-up around the neighborhood.  Then met Loren Kaylor who I'm pacing in the AR Traveler 100 to run 15 miles from the Two Rivers Bridge parking lot to the Lookout at the Pinnacle Mtn Visitors Center and back, ending with a 0.4 mile cool-down.  Ran the 15 miles in just over 126 minutes. Ran the first 7.5 miles in 64 minutes (8:32/mile) and the second 7.5 miles in 62:15 (8:18/mile), where we ran up Pinnacle Mtn in the first half and down the mountain in the second half.

Ran 8.3 miles in 60 minutes, followed by a 0.3 mile cool-down.   Ran 2.6 miles (7:42/mile) in the first 20 minutes, then 5.7 miles (7:01/mile) in the last 40 minutes.  Just kind of a threshold run after a weekend of slow long distance runs.

Ran 7.7 miles on the TM in 60 minutes (7:47/mile), followed by a 0.3 mile cool-down.

My day started off bad because I inadvertently set my phone alarm to Off for Saturday and woke up at 5:58 a.m., too late to run the Catsmacker Ultra.  So, I went to LA Fitness later in the morning and ran 11 miles in 79:38.  Started with a 8:00 warm-up mile, then ran two progressive cycles followed by 400m intervals.  The progressive cycles started at an 8:00/mile pace and finished with a 6:00/mile pace for 3.5 miles in 25:45.  Then ran 5 miles in 34:38 by running 400m at a 5:52/mile pace, followed by 800m recoveries at a 7:30/mile pace.  Finished with 1.5 miles at a 7:30/mile pace, and a 0.3 mile cool-down.

Ran 12.2 miles in 100:25, followed by a 0.3 mile walking cool-down.

Ran approximately 8 miles with Wesley mainly on the Arkansas River Trail.  Maintained a sub-7:00 pace (probably 6:40 - 6:45/mile) for 6 miles, but we didn't have our Garmins with us.  Ran the other two miles in just a little slower than 7 min/mile.

In evening, ran 12 400m repeats with Loren and the CHS running group.  Ran the 400m in 88 to 94 seconds each, with most in the 88 - 91 second range.  Loren ran the 12th 400m in 84 secs.  With the warm-up, recoveries, and cool-down ran a total of 5.5 miles.

Ran 8.5 miles in 65 minutes (7:40/mile) on the TM.  Walked a 0.2 mile cool-down.

After a very busy weekend at the A-KON conference in Dallas, ran a 10k in 43:20, including 4.2 miles in 28 minutes (6:40/mile).

Ran 6.5 miles around part of the Secluded Hills neighborhood, then up Rawling Road to Chenal Blvd and back in 92 degree heat.  Drank 14 ounces of diluted Gatorade.  My brother is visiting from Colorado, so I couldn't run very long. 

Hiked with my brother, daughter and neice over 5-miles around the Sylamore River and Blanchard Springs caverns.

Hiked to two overlooks at Petit Jean State Park, then from Mather Lodge to Cedar Falls and back.

Ran 7.7 miles in 60 minutes on the TM, followed by a .3 mile walking cool down.

Lunchtime:  Ran 7.3 miles in 1-hour, followed by a 0.2-mile walking recovery on the TM.

PM:  At CHS, ran 9 300m intervals with 100m recoveries in 3-sets of 3, with 400m recoveries between the sets.  Ran the 300m intervals between 65 and 70 seconds each.  Aftwards ran 1.25 miles at a 6:40/mile pace.  Started the evening with a 1.5 mile warm-up jog/run and ended with a 0.5 mile cool-down run.

Ran 7.7 miles on the TM in 60 mins. followed by a 0.1 mile walking cool-down.

Ran the Lake Sylvia to Flat-Top Wilderness to Brown's Creek Loop with Cliff and Heidi, averaging about 10:30/mile.  That was slow for me but a solid pace for Cliff.  I pushed the pace at miles 12 - 14, running mile 12 in 7:11 and miles 13 and 14 at a 7:40 pace.  Cliff and Heidi ran those miles at around an 8 min/mile pace. 

Ran 16 miles with Chris Baldwin from Lake Sylvia to Lake Winona and back, including a short adder run from the trailhead to Lake Sylvia to take a quick dip in the lake after the run.  Walked about 0.7 miles, and ran 15.3 miles at an average pace of 9:49/mile.  This was a much faster run than yesterday, but I could easily have run faster.

Ran 8.1 miles in 60 minutes on the TM at lunch. 

After work, in 99 degree weather with a dew point over 70, went to CHS and ran a ladder of 400m, 800m, and 1200m and the reverse for a total of 3 miles, with 200m and 400m recoveries.  Average pace for the ladder was 6:55/mile.  Including a 0.8 mile warm-up and a 1.5 mile cool-down.  Average pace for the 5.3 miles was 7:24/mile.

Ran 8 miles in 60 minutes.  Ran the last 6 miles in 44 minutes.  Had to cut it short due to work.  Finished with a 0.2 mile cool-down.

Ran 30 miles with the Arkansas Traveller 100 training group.  Ran a combination of the Kitty Loop and the Catsmacker, much of which included the Traveller course.  Ran approximately 25 miles and walked approximately 5 miles.  Could have run faster with less walking, but had to stay with a group of six runners with varying abilities.

Ran an easy 7.5 miles with Steve along Pinnacle Valley Road on a cool late June moring.  We started slow, but ran the last 3.5 miles at an 8:10/mile pace.  Steve hasn't run much lately, but he is going to step-up his running miles now that a major project at work has completed.

Ran 10 miles on the TM in 73:45.  Ran the first 5-miles as a warm-up in 39:05, and the second 5-miles in 34:40 (6:56/mile).  Was a little stiff from the 30 mile run/walk last Saturday, but feel ready for a good 10K in Lenexa, KS this Saturday.  Finished with a 0.2 mile cool-down.

Ran the Lenexas Freedom Run 10K for the first time.  Wasn't feeling real good due to indigestion issues, but still ran pretty good.  It was a cool morning with temperatures in the low-60s.  The course consists of mild rolling hills, and is not particularly fast.  There is a 5k and a 10k, and the 10k course requires a double-loop that causes runners to pass by the slow 5k participants at three different stages of the 10k course.  There were approximately 900 5k participants and 330 10k runners.

Finished second in may age group, only 11 seconds behind the first place runner at 43:10.  My Garmin showed that I ran 6.3 miles at 6:51/mile.  I should have kicked it in more at the end.  But I spoke with the guy who placed first, who was gracious and nice, and who does not run much farther than half-marathons.  So I felt good about competing with someone who almost exclusively runs for speed instead of distance. 

So it was a fun way to end a light running week.  I'll spend the next month focusing on ultra training runs.

Ran 7.3 miles of hills around Black Swan Lake at approximately an 8 min/mile pace.

Ran 8.1 miles on the TM in 59.12 (7:19/mile).  Ran the first two miles in 15.50, and the last 6.1 miles in 43:22 (7:07/mile).  Finished with a 0.2 mile cool-down.

Ran 4.7 miles with Sam G from downtown to the Governor's Mansion to the Capitol and back.  Then ran 5 miles on the TM in 35:56 (7:11/mile).  Had to cut my TM run short due to work. Finised with a 0.2 mile cool down.

Ran 9 miles on the TM in 68:24, with the last 4-miles in 28:34 (7:08/mile) by alternating between a 7:30 pace and a 6:49 pace.  Finished with a .2 mile cool down.

Ran 24.75 miles with Cliff on Forest Service Roads and trails.  Ran the large corkscrew loop, with an additiona detour of 1 mile on FR 132C to see what condition it is in.  It was very wet and somewhat overgrown and needs some clean up before Labor Day.  We then ran a 9 mile loop from the electric tower to the road to Winona and back via Rocky Gap.  We made great time for the first 21 miles (11 min/mile), but slowed down after that due after that to 92-94 degree temps, bright UVs, high humidity, and depleted fluid supplies.  I took some photos of the vistas, and we saw several deer and a black snake but no bears.  I drank over 70 ounces of diluted PowerAde.  My hydration pack was 1/3 ice to start, and the contents were warm after about two hours.

Completed a 12-mile recovery run in 96:15 on the TM at LA Fitness.  Ran the first 3-miles in 25:20 and the last 9 miles in 70:55 (7:53/mile).  Finished with a 0.3-mile cool down.  Feel pretty good after running almost 25 miles in the hills west of Little Rock yesterday.

Ran 10 miles in 79:35 on the TM.  Warmed up with 2 miles at 17:35, then ran 8 miles in 62 minutes (7:45/mile).  Finished with a .2 mile cool down.

Ran 10 miles on the TM in 76:57.  Ran the first mile in 8:15 and averaged 7:38/mile after that.  Finished with a 0.2 mile cool down.

Ran 8.1 miles in 60:05 on the TM, with 7 of those miles at 7:19/mile.  Finished with a 0.3 mile cool-down.

Ran 24 miles with Deb and Cliff in just under 3-hours on FSR 132 running on the Full Moon Course 50K course.

Ran 9.2 miles on the Arkansas River Trail with Steve.  Ran the first 3-miles easy, then sped up to marathon pace.  Steve ran 15 miles yesterday and did pretty good today.  He's getting back into shape pretty quickly.

Ran 8 miles in 59:25 (7:26/mile) on the TM, followed by a 0.2 mile cool-down.  Most of the run was at 7:19/mile.

PM:  In 93 degress temps with a heat index of 105, ran 3 sets of 2x400 m and an 800 m at CHS.  Ran a total of 6.6 miles with the warm-up and cool-down averaging 7:43/mile.  Ran the 3 miles of intervals at an average pace of 6:45/mile.

AM:  Ran 9 miles in 69:10, followed by a .2 mile cool down.

PM:  Ran 5.8 easy miles on the TM.

Ran from Lake Winona to Rocky Gap to Club Flamingo and back to Lake Winona.  Met Steve and two other friends at 4:30 am and drove to Lake Winona.  I was a warm morning and we had to run through a bunch of spider webs, but we had a lot of shade on this course.  It was a good easy morning run on a day when the temps exceeded 100 degrees with a head index of 118.

Ran 10 miles on the TM in 75:28 (7:33/mile), followed by a 0.2 mile walking cool-down.

Ran 10 miles on the TM in 81 mins, followed by a .3 mile walking cool down.  Just an easy run during an easy week.

Ran 8 miles on the TM in 64 mins, followed by a 0.2 mile walking cool down.

Ran 16.3 miles from Lake Sylvia to Lake Winona with Chris and Stacy.  It was a cooler than average morning with a dew point around 60.  Nice run.

Ran 11.6 miles at an average pace of 8:25/mile with Steve from the BDB to the baseball fields at Burns Park and back.  Ran the first mile in 9:11, then ran progressively better.  Averaged approx. 8:05.mile after mile 4.

Ran 8 miles on the TM in 60:20, followed by a 0/2 mile cool down.

Walked 3.5 miles at 4.4 mph up a 3% incline on the TM, and ran 1.5 miles at 8 mpm up a 1% incline.

Ran 10 miles on the TM in 76:25.  Ran the last 5-miles in 37:20.  Finished with a 0.2 mile cool down.

On a morning when I had planned to run 30 miles, I cut the run short to 19 miles to prevent serious over-heating.  It was like running in a steam bath.  Heat index well over 100 degrees.  Ran from Lake Winona to Club Flamingo and back, then to the entrance of Rocky Gap and back.  I had planned to run to E-Tower and am glad I turned around.  Two runners stopped when we first returned to the Lake Winona.  Three other runs tried to run to E-Tower but turned around about 1.5 miles from the E-Tower gate on FSR 212.  30 miles was just more than any of us could do that morning.

Ran 10.5 easy miles in 86 mins, with a .2 mile walking warm-up and a .3 mile walking cool-down.  Still feelng the effects of over-heating from running out a Lake Winona yesterday.

Ran 8.1 miles on the TM, with the last 6-miles in 43:10 (7:10/mile).  Finished with a .2 mile cool down.

Ran 7.2 miles on the TM easy, with 1 mile at a 3% upward incline.

Ran 10 miles on the TM in 79:30, followed by a 0.2-mile cool-down.

Ran 30.3 miles in 5:36 (11:06/mile) with Cliff near Lake Winona west of Little Rock.  Ran three loops of the "corkscrew", which is a route on forest service roads with some pretty serious hills.  It was a cool for August morning with temps in the mid-60s to start the run.  Wesley ran with us for the first 20+ miles (two loops), which we finished in approximately 3:40.

Overall, we ran 11 miles under 10 min/mile.  The sun came out during the third loop and that slowed us down a little. But fortunately, the about 70% of the third loop had some shade.

It was great to run with Wesley, who is running strong and is ready for his 100 mile run next week.  After Wesley left, Cliff and I both said we hope Wesley has a chance to join us in a couple more runs maybe in September.  Cliff and I ran the last mile at a 9:08 pace and felt like we could have run another loop, but it would have been ugly slow.

Steve bailed due to a migrane, so I slept in and ran at LA Fitness on TM.  Ran 12 miles in 105 minutes, followed by a 0.2-cool down.  Ran the first 5-miles at 8:57/mile, then progressively improved the pace until I finished at 8 min/mile.  Stopped at 12 miles to avoid over-training, but felt like I could have run further.  Overall, happy with the miles this weekend.

AM:  Ran 7 miles on the TM in 55:15.  Started slow but ran the last 3.5 miles at 7:41/mile/

PM: Ran 4.8 miles at CHS, running six 800 m repeats between 3:06 and 3:25.  Averaged 3:16 per 800 m.  Jogged and walked 200m recoveries.  With warm up and cool down, averaged 7:06/mile.

Ran 3 miles at 8:20/mile, and 1.7 miles at a 3% incline at 4.2 mph.  Just an easy day instead of an off day.

Ran 14.2 miles at a little slower than 8 min/mile on the Arkansas River Trail.  It was a beautiful, cloudy morning with a nice light breeze and temps in the high 60's.  One of the nicest mornings we have had in a couple of months.  There were a lot of people on the River Trail, especially bikers. I ran this easy because I plan to run around 20 miles tomorrow morning with Steve.

Ran 17.1 miles with Steve  in 2:38:06 (9:15/mile).  Ran from Two Rivers Bridge along the south side of the Arkansas River to the Broadway Bridge then back along the Arkansas River Trail.  Started strong but slowed down due to rain and lightning.  After the rain stopped, ran miles 13 and 14 at approximately 8:30/mile.  At mile 16, Steve had the dry heaves, so we walked for a quarter mile.  Then Steve said he could run slowly, which we did until we finished.  Overall, this was the longest road run for Steve in several months.

Because it rained on and off all morning, and I ran in the rain yesterday, I ran on the TM at LA Fitness.  This was an easy 11 miles in 93 mins.

AM:  Ran 6.2 miles, with the first mile in 9 mins, and the next 5 miles at an average 7:47/mile pace.  Finished with a .2 mile cool-down.

PM:  Ran 5.5 miles, with a 1.5 mile warm-up and a mile cool-down at an average 7:53/mile pace.  Ran 12 400 m repeats in 93 to 95 seconds each, averaging 6:16/mile, with 200 m recoveries.  7 miles total with recoveries.

On the TM, ran 12 miles in 95 minutes.  Ran the last 10 miles in 77:30, followed by a 0.2 mile cool-down.

Ran 14.2 miles on the TM at LA Fitness, running 13 miles at an average pace of 7:53/mile.  Warmed up with 1 mile in 8:35 and cooled down by walking .2 mile.

The pace was easy but the effort hard as Steve and I ran 14 miles on the OT from Spillway Road to the service road and back in 3:33:00.  The first 7 miles were pretty strong, but the second 7-miles were hard due to temps in the mid-80s and high humidity.

Ran 10 miles on the TM in 79:30, followed by a .2 mile cool down.

In a week where work has interfered with running, today I only ran 7.9 miles because I need to be strong for Heart of the Traveler this weekend.  Ran 7.9 miles at an average 7:35/mile pace on the TM, followed by a .2 mile cool down.  Ran the last 6.4 miles at 7:25/mile.  Feel good for a couple of long trail runs over the 3-day weekend on hot and humid weather.

Also, saw Wesley running on the TM and he is close to fully recovered from the Leadville 100.  Wesley was running strong, looked like some fast intervals.

Ran the first run in Heart of the Traveler.  Ran from Lake Winona to Rocky Gap to E-Tower to FSR 132-C and back in 5:06:00 (12:37/mile).  It was a hot and humid morning for a long run.

Easy is relative when it comes to running trails, but ran the 24-mile Smith Mtn. Run in 4:47:00, for an average pace of 11:59/mile.  The Smith Mtn run starts at FSR 2 and FSR 114.  Goes up to the top of the Powerline section of the Traveler 100 course, then goes down the Smith Mtn. trail.  Thanks to some great work by volunteers last week, the Smith Mtn trail really looks clean.  It was a hot day, 77 degrees at 6:30 am and 94 degrees at 11:00 am. Ran mile 22 at 9:31 but slowed down to not get too far ahead of the group I was running with.  Overall, it was a strong run.

Ran a progressive 10 miles in 77:06 on the TM, starting with 8:20 in the first mile and ending with mile 10 at 7:03.  Finished with a .3 mile cool-down.

Ran 8.3 miles on the TM.  Ran the first mile in 8:30, then the next 7-miles in 53:36 (7:38/mile).  Finished with a 0.3-mile cool-down.

On a cool and sunny morning, ran from the Two Rivers Bridge to the Two Rivers Park and around the loop then to Maumelle Park and to Hwy 300.  Then ran back to the Two Rivers Bridge.  Because the temps were in the 60s and 70s, the traffic on Pinnacle Road was much worse than usual.  I was just going for an easy 20 miles, but my Garmin showed that I still ran 6-miles (not consecutively) in under 8:30/mile, which I classify as marathon pace since that pace would qualify me for Boston.

Ran 8.2 miles in 61:55 (7:33/mile), running the last 6.2 miles in 45:35 (7:21/mile).  Finished with a .3 mile cool-down.

Ran 9.2 miles on the TM in 71:32.  Taking it easy to try to get over a bad head cold due to allergies that kicked up when the weather got nice last weekend.

Ran 17 mile near Lake Sylvia by running the "Figure 8".  Parked about 4 miles up Brown's Creek Road.  From the location of the Arkansas Traveller 100 Brown's Creek Road aid station where the Ouachita Trail crosses the road, ran for about 2.4 miles to the Flatside Pinnacle aid station location.  Then took a right onto the OT running back to the cars.  Refilled water and continued on the OT to the Lake Sylvia trailhead. Ran a total of 8-miles on the OT.  Then ran down Hwy 324 to Brown's Creek Road and up to the cars.

We weren't trying to run for time.  About 1/4 of this OT section has been bushwacked.  The remainder of the trail has not been cleaned up, so there are several downed trees and other tripping hazards on the trail.  We joked that Hal Koerner may not be happy with the condition of the trail.

Average 12:53/mile, but ran the OT with Ronnie Daniels and Chris Baldwin at a pretty good pace considering the conditions.

Lunch:  Ran 8 miles on the TM in 61:56, followed by a 0.3 mile cool down.  Total of 8.3 miles.

PM:  At CHS, ran 6 1000m repeats with 200m recoveries.  Started with a 3-lap warm-up at an 8:20/mile pace. Ran the 1000 m repeats at an average pace of just under 7-min/mile.  Last repeat was 1200m.  Total of 5.25 miles.

Lunch:  Ran 6 miles on the TM in 45:48, followed by a .3 mile cool down.  Total of 6.3 miles.

PM: Ran at GO! Running.  Started with a .8 mile warm-up around the shopping district in The Heights, then ran the 3.5 mile course at an average pace of 7:44.mile.  Followed with a .2 mile walking cool-down.  Total of 4.5 miles.

Ran 9.5 miles from Powerline to Bahama Mamma and down to FSR 2 at a pace just under 13:00/mile.  Most of the run was single track trail. Ran with Loren K. who I'm pacing next week for the last 32 miles of the Traveller 100.  Loren had never run that part of the course, and I was able so show him about about 50 miles of the course by driving around on FSRs.  I think Loren is ready for a good run.

Ran 7.5 miles on the TM in 62:38 (8:21/mile). Just wanted an easy run with my still Nike Zoom Lunar 6 shoes that I rarely use.  Had a busy day so squeezed in this run with everything else.

Ran 4 miles at CHS.  8 400m repeats at 89 - 92 secs each.  1 mile warm-up and walked 8 200m recoveries and cool-down.

Ran 6 miles on the TM at 7:46/mile.  Finished with a .2 mile cool-down.

Paced Loren for the last 32 miles of the Arkansas Traveler 100, on a beautiful but cold night.  It was Loren's first 100 mile run and he had to hike and shuffle along for most of the last 32 miles.  It was fun, and as cool as it was, I should have signed up for the whole 100 miles myself.

Ran 7 800 m repeats at CHS, a cycle of with 200 m recoveries for two 800's followed by a 400 m recovery.  My 800s were at a moderate pace ranging from 3:15 - 3:20, except for the last 800 with Missy that was at 3:40.

Ran 8 miles on the TM in 64:53. followed by a .2 mile cool down.  Would have run farther, but ran out of time.

Ran 7 miles on the TM in 56:42, followed by a 0.2 mile cool down.  Ran the first 2 miles in 17:10 and the next 5-miles in 39:32.  Overall, a fairly east run.

Ran 10.2 miles, mostly easy, with Steve along Pinnacle Valley Road.  Finished with the last 1.2 miles at 7:10/mile for mile 10, and 6:44.mile for the last .2 miles.  Thought a little speed would help stretch Steve's muscles and get him running a little smoother.  We stretched afterwards.  Steve has three more weeks of Tulane Alumni football in New Orleans, then he can refocus on getting his running times back.

Ran the ladder at CHS, with an average pace for 6 miles of 7:32/mile.  Ran most of the ladder between 6:08 and 6:45/mile.

Ran 8.5 miles on the TM in 70 minutes, followed by a .2 mile cool down.

Ran 6.7 miles on the TM in 54:35, followed by a 0.4 mile cool down.

Ran 2 miles with Hershey around the neighborhood at slow 12 min/mile pace.  It was Hershey's first time this Fall running with me on roads, which is hard on her canine paws.

Ran 16 miles around Two Rivers Park and along the south side of the Arkansas River Trail in 2:17:00 (8:34/mile).  Ran two miles with a CHS Tennis Player and his runner Mom at around 9:00/mile.  It was nice to meet them and the teenager boys mother was the better runner.  She had run the Boston Marathon in 2005.

On a beautiful early afternoon, ran 12.5 miles around Two Rivers Park, over the Two Rivers Bridge, past the Big Dam Bridge and back in 1:47:35.

Ran 9 miles on the TM in 71 mins, running that last 7 miles at a 7:46/mile pace.  Cool down with a .2 miles walk.

Ran 6 miles on the TM at an 8:14/mile pace.  Ran 3 miles with an old pair of Kinvara 2's that I am giving to Goodwill, and 3 miles with a good pair of Nike Free 4.0s.  Cooled down with a .2 mile walk.

Ran 9 miles on the TM in 70 mins.  Finished with a .2 mile cool-down.

Ran 9.3 miles on the TM in 74 mins.  Finished with a .2 mile cool-down.

Ran 12.5 miles on the TM at LA Fitness. After a one-mile warm-up in 8:18, ran 10.5 miles in 82:55.  Finished with an easy mile at 9:06.

Ran 10 miles in 82:10 on the TM, followed by a 1.5 mile cool-down at 9:06/mile.

Ran 10 miles on the TM in a slow 82:55, followed by a .4 mile cool-down.

Ran 10 miles around Two Rivers Park at an average 8:27/mile for an easy morning run.

Ran 12 miles on the TM.  Ran the first mile in 8:19, then ran 10 miles on 80 mins, and finished with a 1.2 mile cool-down at 9:22/mile.

Ran 8 miles with Loren from Maumelle Park down Pinnacle Road to Hwy 300 and back with a jog towards Two Rivers Park down to the restaurant and back the Maumelle Park.  Ran the first 3.65 miles at an 7:59 pace, then ran the last 4.35 miles at 7:26/mile, for an average pace of 7:41/mile.  Loren said it was the strongest run he has had since the Traveller, and we ran mile 7 in 7:05.  Prior to the run, while waiting for Loren, ran .5 miles around Maumelle Park at an easy 8:40/mile pace to warm-up.

Starting at 5 am, ran 6.5 miles in the morning , including 6 800 m repeats at The Woodlands HS track with the local running group.  Ran the 800 m repeats at 3:15 - 3:25, and the 200 m recoveries at a pace between 8:20 to 8:40/mile. 

At 5:30 pm, ran 7.5 miles on the TM at an average pace of 7:41/mile.

Ran 8 miles with The Woodlands running group from Sterling Ridge past Sylvan Lake and generally around the central west part of town.  Ran the first 3.5 miles at 8:15/mile, then Mike and I broke from the group and ran 4.5 miles at 7:30/mile.

Ran 11.8 miles on the TM, followed by a 0.3 mile cool-down.  Ran the first mile in 9:08 and the next 10.8 miles in 85:40 (7:56/mile).

Ran 16.1 miles from Two Rivers Bridge around Two Rivers Park and back, then down the south side of the Arkansas River Trail and back.  Average pace was 8:35/mile.  It was a nice cool day without many people on the trail.

Ran 13.2 miles on the TM in 104:30,followed by a .3 miles cool down.

AM:  Ran 8 miles on the TM early in the morning in 64:40.  Ran the first two miles in 17:35, the ran 6 miles in 47:05 (7:51/mile).

PM:  Ran 7 miles in the evening on the TM in 54:40.  Ran the first mile in 9:05, then ran the next 6 miles in 45:35 (7:36/mile).  Finished with the 0.3 mile cool-down. 

Ran 8.3 miles, with a 1 mile warm-up at 8:40/mile, then 7.3 miles at 7:41/mile, followed by a .2 mile cool-down.  All on the TM.

Ran 12.8 miles on the TM.  Started with a one-mile warmup at 9:05, then 11 miles at an average pace of 7:30/mile, followed by a .8 mile cool-down at 8:40/mile. 

Ran 9 miles on the TM.  Started with a 1 mile wam-up at 8:34, then 7.5 miles at 7:41/mile, and finished at .5 mile at 8:34/mile.

Ran an easy 6 miles in 47:15 on the TM, followed by a .2 mile cool down.

Ran 5 miles in 39:10 on the TM, followed by a .2 mile cool down.

Ran the Route 66 Marathon and the detour to run past and around the Center of the Universe metal sculpture in downtown Tulsa.  Had a great time and met a lot of nice people.  Route 66 is a fun marathon, although the weather can be cold and windy.  I did not run this for time, just a fun marathon.  I wore my first and fairly new pair of Hokas and haven't quite gotten use to running in them.  It seems easy to drag your feet with Hokas and that probably led me to trip over a pothole patch at mile 12 which caused me to do a knee and shoulder plant onto the asphalt.  After that, I ran a much more cautious and slower pace, finishing in 3:54:20.  I took my time on the Center of the Universe detour and stopped by the artwork to hear the echoes, which were faint due to the wind. 

This is a fun community event for Tulsa, and I strongly recommend it.  Hope to run it again.

Ran 7.2 miles on the TM.  Ran the first two miles in 18 mins, then ran the next 5.2 miles in 40:40 (7:50/mile).  Finished with a .2 mile cool down.

Ran 9 miles on the TM in 72:42 (8:05/mile).  Ran the first 2 miles in 17:15, then ran the next 7 miles in 55:27 (7:55/mile).

On a rainy day, ran 10 miles on the TM.  Ran the first mile in 8:30, the next 7-miles in 54:29, and the final 2-miles in 16:54. 

Ran 8.1 miles on the TM, mostly easy.

Ran 6 miles in 45:50 on the TM, followed by a .3 mile cool down.  Ran the last 5 miles at 7:31/mile.