July 2012 Running Commentary

Once a month I clear out the content on my Running Commentary page and place it here on the main page to make room for fresh content on that page. This is the July 2012 Running Commentary. Enjoy!


This month: 189.70 miles. Longest run: 11.4 miles (July 14th, 22nd, 28th) Shortest run: 5.2 miles (12 times in July) 27 runs in 31 days during the month. Average run distance for the month: 7.025 miles

2012 Mileage total: 1229.53 miles Longest run of the year: 15.2 miles (March 11th, April 1st, May 4th) Shortest run of the year: 3.8 miles (February 6th, May 22nd). 164 runs on the year. Average run distance: 7.497 miles


I came up short as far total distance I wanted to run on the month.  But this is only a minor disappointment.  I came close, only 10.3 miles short and the only reason I missed my 200 or more miles goal was the fact that I took four days off for all the right reasons.  I got to longer runs when I could, and work is what kept some of my run distances down, so I’m not going to complain.

I’ll take more money and lower mileage if that’s what it takes to survive.  But the long runs when I got to them were good.  Nothing longer than 11.4 miles is another mild disappointment, but one I’ll get over.  There are longer runs in my future.  I’m not offhand worried about that.

July was all about speed. I had a great many runs that were very fast.  Six runs that were sub 7:15.  Fourteen or fifteen runs that were sub 7:30.  Some of them in the blazing heat, where my numbers usually slow down.  I’m very happy about that.

And the exercise was adequate at the very least.  Exercised every day I ran, which may be a first for me.  Usually I slack for at least a day or three. Not this month.  I’m feeling stronger and dammit it’s fun sweating every day like that.

Next month’s goals are similar to my goals for July. 200+ Miles and exercise every day.  And at least 1 15+ mile run.

Sounds like a plan.


Sun., July 1st:  Ran 9.52 miles in 1:14:29.80, a 7:49.51 m/m pace.  93 degrees, sunny, windy.  11:15 am.  This was 2 runs separated by a few minutes.  First run was 5.7 miles, 3 laps in the park, in 44:10.21.  The second was 3.82 miles, hills around the park,  in 30:19.59, a 7:56.33 pace.  It was hard running in the heat, but I wanted to get some distance in, so after stopping at lap 3 in the park, I wanted to see what I could do and ran the hills around the park.  Hard running, but good running.  150 knuckle push-ups, 72 chin-ups.

Mon., July 2nd:  Ran 5.2 miles in 37:41.90, a 7:14.98 m/m pace.  86 degrees, sunny.  7:20pm Absolutely busted my ass on this one.  Thought I was pushing too hard to be honest, I wasn’t sure I’d be able to keep up this pace for the entire run.  I don’t know that I’m acclimated to the heat, but a 7:15 in this makes it seems like I’m at least close to it.  225 knuckle push-ups.

Tues., July 3rd:  Ran 5.2 miles in 39:56.02, a 7:40.77 m/m pace.  86 degrees, sunny.  7:45 pm.  Took my foot off of the gas today.  Well I pushed hard at the end of the run, but it wasn’t close to yesterday’s effort.  I did not feel like pushing that hard today, so I didn’t.  Kewl.  I’m planning on going long tomorrow, so there was no real reason to go nuts today.  No pain, no injuries to speak of.  Kewl.  80 chin-ups.

Wed., July 4th:  Ran 9.5 miles in 1:13:15.19, a 7:42.65 m/m pace.  87 degrees, sunny, humid.  10:25 am.  I wasn’t pushing super hard, but I wasn’t taking it easy out there either.  And while I didn’t push super hard, the effort to keep that pace up as the temperature went up became greater as the run went on.  7:42 is not really fast, but 7:42 over 9+ miles in a heat wave isn’t exactly a joke either.  225 knuckle push-ups.

Thurs., July 5th: NO RUN, NO EXERCISE.  Tired.  Wife asked me to stick around. I stuck around.

Fri., July 6th:  Ran 6.32 miles in 48:54.93, a 7:44.38 m/m pace.  92 degrees, mostly cloudy.  7:25 pm.  Took it kinda slow on the hills today, ran faster in the park.  The hills in the heat are difficult, and it was worth the effort.  Really felt good out there running them today.  Not fast on the hills, but that wasn’t the point.  Felt good to run that hill.  80 chin-ups.

Sat., July 7th:  Ran 5.7 miles in 43:16.07, a 7:35.45 m/m pace.  96 degrees, sunny, humid. 10:50 am.  This was initially going to be a 7.6 mile run, but I cut one lap off because I didn’t want to push any further in the heat than I already had.  I pushed hard out there, as hard as I could in this.  This felt like a 100% effort out there.  But then again, that’s probably also the heat.  I’m kinda surprised that I’m not better acclimated to it.  Temps have been hovering in and around the 90′s for the better part of 3 weeks.  225 knuckle push-ups.

Sun., July 8th:  Ran 7.6 miles in 56:37.16, a 7:26.99 m/m pace.  87 degrees, partly sunny.  3:35 pm.  I was going to stop after 3 laps, but decided to add a lap just before I finished the 3rd lap.  I had decent speed for the first half of the run but got quicker as the run went on, ran a negative split, but I’m not exactly sure how much faster I was during the second half, 30 seconds or so I think.  I had fun out there today.  88 chin-ups.

Mon., July 9th:  Ran 6.06 in 44:49.35, a 7:23.78 m/m pace.  82 degrees, sunny.  3:55 pm.  Three 2.02 up and backs on the hills.  Started out pretty quick on the downhill, a pretty easy thing to do, and got faster as the run went on.  Ended on a real upbeat note, hit the last uphill at a 7:31 pace, I’d run the previous uphills better than 10 seconds slower than that.  Cooler and less humid made running faster easier.  Kewl.  275 knuckle push-ups.

Tues., July 10th:  Ran 5.2 miles in 37:59.05, a 7:18.27 m/m pace.  82 degrees, partly cloudy.  7:20 pm.  Speed to burn today.  Felt fast the entire run, actually found a gear I hadn’t hit in a long when passing a crowd of people.  I stretched my stride out there a little, but most of the speed came from a fast stride, not a very long one.  Over 200 steps per minute out there on average.  I could have gone longer, and didn’t only because I had stuff to do at home after the run.  96 chin-ups.

Wed., July 11th:  NO RUN, NO EXERCISE.

Thur., July 12th:  Ran 5.2 miles in 37:33.80, a 7:13.42 m/m pace.  81 degrees, partly sunny.  7:40 pm.  Had a rough commute home, took it out on the course.  Ran fast and felt good getting the commute out of my system doing it.  Something small and furry ran into my right foot on the first lap.  Something got caught under my foot in my shoe and I had to stop to get it out. Didn’t matter. Still had fun out there.   One of these days I am going to run long. When?  I dunno, but dammit, I’m gonna.  Soon. 225 knuckle push-ups.

Fri., July 13th:  Ran 5.2 miles in 37:55.94, a 7:17.68 m/m pace.  81 degrees, cloudy, humid.  7:30 pm.  Busted my butt out there today, and the humidity made it a hair harder than normal, but I had fun letting fly.  The threat of rain must’ve kept some people out of the park, there weren’t too many people out there today.  Which was nice. I’ve had 5 straight fast runs makes me really happy.  The fact that those runs were short doesn’t matter.  The long runs are around the corner.  96 chin-ups.

Sat., July 14th:  Ran 11.4 miles in 1:26:50.85, a 7:37.09 m/m pace.  82 degrees, partly sunny, humid.  3:45 pm.  First 10+mile run since May 12th. I wasn’t sure how long I was going to go, I just wanted to go as long as I could.  Decided to go 6 laps after I hit the end of lap 4 and felt fine.  On top of running long, I hit my fastest lap on my last one, running a 7:27.36 pace on the last 1.9 miles.  That felt good.  Really enjoyed going long.  250 knuckle push-ups.

Sun., July 15th:  Ran 7.6 miles in 58:29.03, a 7:41.71 m/m pace.  85 degrees, cloudy, humid.  12:10 pm.  This run was as hard an effort as yesterday’s, given today’s soreness and muggier conditions. I actually thought of cutting the run shorter than 7.6 because I just wasn’t feeling up to it.  After a slow start, I got two decent laps in and said to myself “I can go one more lap.”  And then I did it.  104 chin-ups. Finally over 100 chins for a single workout.  Took long enough.

Mon., July 16th:  Ran 5.2 miles in 39:05.47, a 7:31.05 m/m pace.  90 degrees, partly sunny.  7:35 pm.  Kept my feet as fast as I could today, and  ran pretty well as a result even with the heat and humidity.  I worked hard in a warehouse with no A/C today, and that took a lot out of me today before I even got out to run, so I was kind of surprised that I was able to run as well as I did today.  Good run.  250 knuckle push-ups.

Tues., July 17th: NO RUN, NO EXERCISE.  Got stuck on the train coming home for an hour.  No time to run.

Wed., July 18th:  Ran 5.2 miles in 38:46.96, a 7:27.49 m/m pace.  77 degrees, cloudy, humid.  7:30 pm.  Ran  pretty hard early.  I didn’t realize until I got to the beginning of the second half of the run that I was moving a few seconds slower than expected. So I picked up the pace on the second half, and managed to bust out a 20 second negative split.  I felt pretty good about that, because while I was slower than I wanted to be, I wasn’t that slow.  80 chin-ups.  As much as I could get done before I hit the 10:00pm work night cutoff time.

Thur., July 19th:  Ran 5.2 miles in 38:52.74, a 7:28.60 m/m pace.  74 degrees, cloudy, humid.  7:30 pm.  I ran nearly as fast today as yesterday, despite not pushing nearly as hard today.  This effort was less of a strain than usual, and that was a nice change. Then again that strain of late came from extreme hot weather, so it isn’t a surprise really that this run was just easier.  200 knuckle push-ups.

Fri., July 20th:  Ran 9.5 miles in 1:13:39.05, a 7:45.16 m/m pace.  65 degrees, cloudy, humid, drizzle.  11:35 am.  I focused on stretching my stride in spots, and on keeping my stride rate high in others.  What I did not do was put the two together and really bust my ass.  I didn’t want to, because it was absolutely beautiful out and I decided to just enjoy it.  After nearly a month of unrelenting heat this cool spell feels great. 104 chin-ups.

Sat., July 21st:  Ran 7.1 miles in 53:14.08, a 7:29.87 m/m pace.  74 degrees, sunny.  2:45 pm.  I walked out of the house feeling a little tired and not sure about how the run was going to go.  So how was it?  Fantastic! The run felt effortless at times out there.  Oddly, I never felt like I was giving 100% out there, but I was motoring out there nonetheless.  Feet were fast, and I was happy.  The weather was nice, the park wasn’t overpacked, and I really had fun out there.  250 knuckle push-ups.

Sun., July 22nd:  Ran 11.4 miles in 1:27:51.69, a 7:42.42 m/m pace.  82 degrees, mostly sunny, breezy.  11:50 am.  Most of the run was relaxed.  Ran the 3rd lap pretty fast.  Some guy who had fun running just fast enough to stay ahead of me, regardless of the pace I ran … the asshole.  That shit is just rude.  The asshole pulled off the paths after a few minutes.  Run was truly fun before and after that.  104 chin-ups.

Mon., July 23rd:  Ran 7.1 miles in 53:39.89, a 7:33.50 m/m pace.  80 degrees, sunny, humid.  8:55 am.  Early run on a day off.  Decided to go early with storms on the way and hot weather coming back.  I’m kind of surprised at my pace here.  I felt very slow today, like I could not get my feet moving today.  While 7:33.5 isn’t very fast, it’s faster than I thought I was.  I’m happy with the time.  General soreness is becoming an issue, I haven’t been stretching, need to get back on track with that.  250 knuckle push-ups.

Tues., July 24th: Ran 5.2 miles in 38:50.03, a 7:28.08 m/m pace.  87 degrees, cloudy, humid, occasional rain.  7:35 pm.  Consciously moved my feet with as much speed as I could after working the loading dock.  Then again, this is about the average pace I run at this distance no matter the circumstances.  Most of the 5.2′s I’ve run this month have been within 30 seconds of the time I ran today.  So fast feet are no big deal I guess.  I’m pretty consistent, regardless.  80 chin-ups.  Less than normal, for a reason.  I increased the amount of them I do per set, and dropped the amount of sets.  I’ll pick the numbers up again after a few days, no worries.

Wed., July 25th:  Ran 5.2 miles in 37:28.41, a 7:12.38 m/m pace.  82 degrees, partly cloudy.  7:25 pm.  Busted my ass today, and had more in the tank, speed-wise, for some reason.  Not arguing, I like being fast.  A few degrees cooler, much less humid, feet felt better after work today than normal, all factors I guess.  Park was packed with runners this evening.  My people are legion…during good weather anyway.  250 knuckle push-ups.

Thur., July 26th:  NO RUN, NO EXERCISE.  Lightning and the threat of tornadoes kept me from running.  I could have worked out.  Didn’t.

Fri., July 27th:  Ran 7.6 miles in 56:24.71, a 7:25.35 m/m pace.  88 degrees, sunny, humid.  3:40 pm.  Immediately tried to get my feet moving as fast as I could, and kept the stride rate as high as possible the entire run.  It was actually pretty easy going today, though I was feeling tired until I started up.  Hit the first lap at a 7:32 pace.  Last lap was my fastest lap of the 4 park laps, a 7:19 pace.  Nice.  90 chin-ups.

Sat., July 28th:  Ran 11.4 miles in 1:28:07.26, a 7:43.79 m/m pace.  80 degrees, cloudy, breezy, humid.  11:20 am.  Just going this long with the humidity as high as it is today was an effort unto itself.  Didn’t think about going fast today, all I wanted to do was get another 10+ miler under my belt. Long tomorrow as well, methinks. My toes are sore as are my calves, but that happens and I really don’t mind.  200 knuckle push-ups.  Did’em late, was kinda tired, just did’em to do’em, to be able to say I did some kind of exercise today.

Sun., July 29th:  Ran 9.5 miles in 1:11:53.89, a 7:34.09 m/m pace.  75 degrees, cloudy, humid.  11:45 am.  Went out moving pretty quick from the get go, and did what I could to keep that up the entire run.  Busted my ass, especially on that last lap.  14:04, a 7:25 pace, on that last lap, fastest lap of the day.  That always feels nice, when I can take a long run and tack the best lap on at the very end, after running hard the whole way. 100 chin-ups.

Mon., July 30th:  Ran 5.2 miles in 37:45.63, a 7:15.69 m/m pace.  74 degrees, partly sunny.  7:15 pm.  Busted my butt out there and was pretty damn quick despite sore feet.  Had a decent negative split, 15 seconds.  Hit it very hard on the second park lap, there were kids there, and damn they were quick.  Tried to quicken my pace to keep up.  Couldn’t.  Not bothered too much, they’re 1/3rd my age and I did well.  Had fun running tonight.  200 knuckle push-ups.  As much as I could get done in the few minutes I had at the end of my day.

Tues., July 31st:  Ran 5.2 miles in 37:32.07, a 7:13.09 m/m pace.  72 degrees, sunny.  7:15 pm.  Felt kinda odd at the beginning of my run. For some reason my stride just felt funny, like there was something wrong with the way I was running, like I was landing wrong.  It went away after a few minutes, and after that I flew.  I was fast yesterday, and faster today.  Felt really nice to really burn two days in a row.  I am thinking of starting to go longer and run hills after work starting tomorrow.  I’ll see.  100 Chin-ups.


That’s it from here, America.  Yesterday’s story will continue tomorrow.  My promise.  G’night.

July 2011 Running Commentary

Once a month or so, I clear out some of the content on my Running Commentary, Random Thoughts, and 12 Notes pages and place them here on the main page to make room for fresh content on those pages.  This is the July 2011 Running Commentary.  Enjoy!


Fri., July 1st:  Ran 9.5 miles in 1:14:11, a 7:48.52 m/m pace.  81 degrees, sunny.  I was not sure how long I was going to go today when I left.  My hamstrings are a bit sore from busting my ass yesterday, but not too bad, just enough to keep me from going uber long, which I wanted to do.   So I just went as long as my legs would let me.  Annoyed that my legs didn’t have at least 10 miles in them though.  Still a good run.

Sat., July 2nd:  NO RUN, NO EXERCISE.

Sun., July 3rd:  Ran 9.56 miles in 1:15:18, a 7:52.59 m/m pace.  72 degrees, heavy rain.  I was going to go longer today, had planned on it, but rain soaked footwear (and everything-else-wear) got soaked, and I decided against a very long run.  I was unable to get any real speed going, and after about 8 miles, had a sore point at the base of the anterior compartment on my left leg.  It went away, so I’m not concerned.  1.96 miles of new path on the hills from the park today.

Mon., July 4th:  Ran 2.85 miles in 21:29:86, a 7:32.58 m/m pace.  90 degrees, sunny. Injury shortened run.  I was planning on either 5.7 or 7.6 miles today, but my left knee had other plans.  Got loose soon after the end of lap one, and I ran with a limp, on and off for the next ½ lap, with 2 separate stops because I could not continue without the break.  Knee does this every once in a while.  It should be fine tomorrow.

Tues. July 5th:  Ran 7.6 miles in 58:29.64, a 7:41.79 m/m pace.  87 degrees, sunny.  Opened up my stride in places today, but not everywhere. Ran fast when and where I felt able to.  Didn’t want to go too hard after tweaking my left knee yesterday.  Enjoyed the shade, when I could get to it,  and had fun out there running in the warm summer sun. 200 push-ups, It’s a start, not a strong one, but it’s a start.

Wed., July 6th:  Ran 11.4 miles in 1:30:15, a 7:55.00 m/m pace.  91 degrees, partly sunny, humid.   Distance and heat made any running hard running today. I went out not knowing how long I was going to go, but wanting to go long.  Feet were sore after about 10 miles, and I started to feel my left hamstring tighten on me a bit before I finished, so I picked the right distance for the day.  Longer would have been counter-productive, methinks.  50 chin-ups, beginner crap, part II.

Thur., July 7th:  Ran 5.7 miles in 41:42.81, a 7:19.09 m/m pace.  92 degrees, partly sunny.  This was as close as I could get to a full speed run, busted it nearly 100%.  Foot speed topped out, I could not have run faster, not at this distance in this heat.  After a few days of slower runs (not counting the abbreviated run on the 4th,) it felt good to just let fly.  No exercise… I’m getting lazy dammit.

Fri., July 8th:  Ran 7.6 miles in 59:02.04, a 7:46.05 m/m pace.  84 degrees, cloudy, humid.  Started slow, and slowly picked up the pace, never hit yesterday’s pace.  I was not trying to go fast early today. I did end up putting in a pretty solid effort, and was going significantly faster at the end than at the beginning.  Reminiscent of April’s running, my left knee was on FIRE out there for a minute on the final lap, hurt like hell.  And just as fast as it showed up, the pain disappeared.  Go fig.  150 push-ups, 50 chin-ups.

Sat., July 9th:  Ran 5.7 miles in 41:19.61, a 7:15.02 m/m pace.  79 degrees, sunny.  I pushed hard out there but, with lower temps and less humidity, this was a much easier run.   I was going to go longer but shortened so I could get things done around here.  Beautiful July morning run.  100 knuckle push-ups, 75 beginner knuckle push-up burpees, 50 chin-ups.  I was going to do just burpees and chins, but after 3 sets of burpees my hammies cramped on me, stopped me from doing more.  Dammit.

Sun., July 10th:  Ran 11.4 miles in 1:28:27, a 7:45.52 m/m pace.  83 degrees, sunny.  Didn’t push hard. didn’t slack, just went with what felt like a natural pace. I actually could have gone longer, but with actual work on the horizon tomorrow, I decided 11.4 was about as long as I should go.  I did not think I was this quick out there, thought I was pushing an 8:00 flat or somewhere near there.  200 beginner knuckle push-up burpeesI’m not in shape, these things beat my ass!

Mon., July 11th:  Ran 5.84 miles in 43:33.37, a 7:27.49 m/m pace.  88 degrees, cloudy, humid.  Hit the hills hard today, ran quick most of the way today.  Hamstrings were sore, but I still managed to stretch my stride out there.  Different run today, 1.97 miles to the park, one lap in the park, and 1.97 back.  Evening run after work for the first time in 2 months felt good.

Tues., July 12th: Ran 6.32 miles in 47:15.58, a 7:28.66 m/m pace.  93 degrees, partly cloudy.  Hot late day run.  Ran 1.26 miles to the park, 2 laps in the park, and 1.26 miles back home.  I didn’t push hard until I got to the park, then turned on the afterburners and ran as hard as I could from then on.  Amazingly hot for a run that ended near sunset.  100 knuckle push-ups, 50 chin-ups, 21 minutes.  Not too bad, didn’t break as much of a sweat as I thought I would.

Wed., July 13th:  NO RUN, NO WORKOUT.  Busy.  Dammit.

Thur., July 14th:  Ran 6.32 miles in 46:39.00, a 7:22.88 m/m pace.  70 degrees, mostly cloudy.  23 degrees cooler, with a day off between, made this run, 35 seconds faster than the previous run at the same distance, seem like an easier run.  Tweaked my left pinky toe again.  Dammit.  I still had fun out there.  75 chin-ups.

Fri., July 15th:  Ran 11.4 miles in 1:29:05, a 7:48.86 m/m pace.  85 degrees, partly sunny.  I didn’t push hard today, at least I didn’t early on, I was moving faster when I finished than when I started.  The faster running just felt right, never tried to run faster, I just did.  It might not have been a lot faster, but it was noticeable.  Had fun out there, and could have gone longer, I felt that good.  Nice.

Sat., July 16th:  Ran 7.1 miles in 54:26.20, a 7:40.02 m/m pace.  82 degrees, sunny.  I just did not have it this morning, I felt sluggish for most of the run, and really never got going.  I tried to run fast, but it didn’t really work.  Can’t be gems every day, I guess.  Still a good day to run, the weather was nice enough for a mid July run. 150 knuckle push-ups, 50 chin-ups. Increased the amount per set I did on the chin-ups, doubled it.  5 per set was too easy.  10 makes me grunt and strain.

Sun., July 17th:  Ran 13.3 miles in 1:43:44, a 7:47.97 m/m pace.  87 degrees, sunny.  8 seconds per mile slower than yesterday, and I feel better about today’s run than yesterday’s.  I could have gone longer, wanted to save something for exercise later on and work tomorrow.  Park was not as packed as I thought it would be, made for easy running.  Fun run in the sun today.  200 knuckle push-ups, 50 chin-ups. 8 sets each, 25 per set on KPU’s, 7 per (8 on final set) on chins.

Mon., July 18th:  Ran 5.2 miles in 39:48.01, a 7:39.23 m/m pace.  93 degrees, humid.  Hard run in the late day sun.  Felt good to get out and run today after a hard day’s work.  I probably could have gone faster… on another day, not today.  Hot and humid made the running difficult, still managed a not quite half bad time even with it.  30 chin-ups, all i had time for, and did them just before bed.

Tues., July, 19th:  Ran 6.32 miles in 47:21.32, a 7:29.57 m/m pace.  85 degrees, humid.  Hit the hills hard out the door, and kept it up the whole way.  Surprised I had the energy to do this, work whupped my ass, I had nothing left when I left work, makes this run seem like an accomplishment.    It felt hotter than 85 degrees out there, but I am used to running in the heat, so 85 isn’t a big deal.

Wed., July 20th:  Ran 5.2 miles in 38:08.95, a 7:20.18 m/m pace.  79 degrees, humid, hazy.  It felt hotter’n yesterday.  Busted my ass out there, this was about as much as I had in the tank today.  Toes on my left foot are sore, wonder why.  lulz.  I now have 4 black toes on my left foot.  Need new shoes I guess.  Might splurge and spend $40 on new shoes or sumthin in the next week or two, if I can.  Next few days are gonna be super hot, might end up cutting my distance down because of it, I’ll see how it is.  200 knuckle push-ups.

Thur., July 21st:  Ran 6.32 miles in 48:44.80, a 7:42.78 m/m pace.  95 degrees, humid.  Hot as hell out there.  Hardest run in a while, just because of the weather.  Toes were sore, but not as bad as yesterday.  No other issues.  Going shorter tomorrow, as it will be hotter tomorrow than it was today.  275 knuckle push-ups.  Lost count, I think it was 275, might be 250, might be 300, not sure, so I split the difference.  Works for me.

Fri., July 22nd:  Ran 5.2 miles in 39:16.14, a 7:33.10 m/m pace.  102 degrees.  Hot, hot, hot.  Ran today in this heat just to be able to say I ran on the hottest day in New York in my lifetime, which knowing the weather will last until tomorrow.  It was actually not as bad as I thought it was going to be, maybe because I nearly had the park to myself.  That always makes running easy.  I really enjoyed this one, even if it was short due to the heat.  100 knuckle push-ups, 50 burpees.

Sat., July 23rd:  Ran 7.1 miles in 54:31.95, a 7:40.83 m/m pace.  92 degrees, humid, mostly sunny. This was as much as I had out there this morning.  Hamstrings felt a bit sore, not too bad but noticeable; ankle was sore early, but that dissipated quickly as I got going.  Good run. 50 ceiling kick burpees, 125 knuckle push-ups, 35 chin-ups(7 per set) .

Sun., July 24th:  Ran 11.4 miles in 1:29:23, a 7:50.44 m/m pace.  91 degrees, humid, cloudy.  Had to stop once, this run, and this weather beat the hell out of me.  At the end I was thinking I could go longer, but decided against, I want to save something for exercise later, and work tomorrow.  Had the weather been better I probably would have gone longer.  Knee, toes, hamstrings, all fine.  Tough but good run.

Mon., July 25th:  Ran 6.32 miles in 47:38.95, a 7:32.36 m/m pace.  73 degrees, cloudy, humid, rain early.  I ran pretty hard today.  Hit the hill on the way back home hardest, felt good to hit that steep hill on Victory Blvd. from the park to Royal Oak as fast as I did.  No pain to speak of today. Nice.   Best weather I’ve seen since early July.  Double nice.

Tues., July 26th: Ran 6.32 miles in 46:06.46, a 7:17.73 m/m pace.  81 degrees, cloudy, humid, rain early.  If I ran hard yesterday, I busted my ass today.    I began by just keeping my stride rate high, and as the run went on, I started stretching my stride length, and got quick.  Then some kid tried to pass me, but I wasn’t having it, 3 times he got close, tried to pass, 3 times I pushed harder and kept him in my rear-view.  That felt good.  200 knuckle push-ups.

Wed., July 27th:  Ran 5.2 miles in 39:31.25, a 7:36.00 m/m pace.  83 degrees, partly cloudy.  Nice evening for a run.  I took my time out there, mostly.  I did pick up the pace on the second lap after a leisurely first lap, it just felt right to try to move a little faster there, that’s usually how that happens though.  Gnats around the first lake are getting out of control, I’m getting sick of having to run through swarms of the damn things.  Otherwise twas a good run. 150 knuckle push-ups.

Thur., July 28th:  Ran 6.32 miles in 49:03.48, a 7:45.74 m/m pace.  84 degrees, partly cloudy.  Took my foot off of the gas today.  I’m a bit tired from work the last few days, and a bit of a slowdown seemed in order.  I have a sore toe on my right foot, to go along with the 4 black toes on my left foot.  Nice.  A bit warm, but it was a nice evening for a run.

Fri., July 29th:  Ran 9.5 miles in 1:15:16, a 7:55.37 m/m pace.  85 degrees, humid, cloudy.  Looking at the time here, I am surprised at just how hard this run was.  I wasn’t fast, but this effort was as much as I had, and I pushed about as hard as I was capable.  I sweated more, and gave more today than I did during the faster and longer effort I put up last Sunday.  It might be  my body reacting to all the mileage I’ve been piling up.  200 miles this month, almost 400 since June 1st.

Sat., July 30th:  Ran 7.1 miles in 53:44.70, a 7:34.18 m/m pace.  82 degrees, sunny.  I did not try to run any faster than I did yesterday.  I may have even had my foot more off the gas today than yesterday, and yet I ran 19 seconds a mile faster today.  No pain to speak of, got pins and needles in my fingers though, which on occasion went away after just letting my hands drop, but that did not work all the time.  Pinched nerve or some such similar thing?  Possible, but uncertain.

Sun., July 31st:  Ran 13.3 miles in 1:44:15, a 7:50.30 m/m pace.  84 degrees, sunny.  7 laps in the park. I didn’t try for any serious speed, but I wasn’t lackadaisical either.  The new run shoes are nice.  Good cushioning, no movement within the shoe, the weight felt no different from my last shoes, which was a pleasant surprise.  Thought about going longer, but with a very long day at work tomorrow, and an afternoon running around today, I thought better of it. I’ll begin exercise again probably the 3rd or 4th of August.


This month:  222.39  miles.  Longest run: 13.3 miles (July 17th and 31st) Shortest runs: 2.85 miles (July 4th)  29 runs in 31 days during the month. Average run distance for the month: 7.668 miles

Year to date: 985.53 miles  Longest so far 14.7 miles (May15th) Shortest 1.7 miles (January 24th, injury shortened). 150 runs on the year.  Average run distance:  6.570  miles


If last month was my best run month to that point in my running life, this one was that much better.  First time ever over 200 miles on any month, averaged over 7 ½ miles per run, only 2 days off during that time, and a large number of long runs.  It was frankly the best month I have ever had as a runner.  Ever.  August will have to be a gonzo run month to equal it.

Here’s to going gonzo.  🙂

I worked for a fair amount of time this month, and ran most days I worked, despite the work being what could only be called back-breaking labor, and I ran relatively long at that, and hills mostly on top of that.  Sore toes were an issue, and I had pins and needles issues on the last few runs, but that I think is a shoulder issue, so it isn’t a real one, except on a comfort level, which is not something I offhand pay attention to.  If the small stuff like that is the stuff I write about, I am not doing too badly.

I am at this point thinking of attempting to go super long, at least for me anyway, starting to try marathon  and ultra-marathon distance running during my training.  I am at that point, and I am sure I can do it.


That’s it from here, America.  G’night.

July Random Thoughts

Once a month or so, I clear out some of the pages and place them here on the blog to make room for fresh content on those pages.  This article contains all the content from the “Random Thoughts” page from the month of July.  Enjoy!


Found an old blog that I haven’t used since I started writing here.  Shouldn’t say found, more like re-discovered.  I’ve posted there twice, It is going to be for all the stuff I am not sure I want to say here. I won’t give the URL here just yet though, I want to make sure I am happy with what I am writing there, make sure it isn’t pure unadulterated crap before I start planting links to it here.  I’ve begun writing fiction there, and I am not sure I like it. (7/1)


Anagram: June Random Thoughts / John mugs donut hater. 

I like my anagrams, and any anagram that involves a mugging is alright by me.  🙂  (7/1)


I am pushing back, for a few hours, my job hunting so I can get some food shopping done.  Cats need food, and the wife and I need a few things.  Seeing how the only calls I get are from debt collectors, I don’t think waiting at the phone for a call that will not come makes much sense.  And I can send resumes whenever, it being Friday, and the calls I have to make, I have to make before 5 pm, so I have a few hours to play with, it being quarter after eleven in the morning now.  (7/2)


Happy Independence day!  Show some Independent thought today dammit, that’s what freedom is all about!  And also…don’t go blow your arm off celebrating, that would suck.  Don’t go blowing shit up unless you have a degree in blowshitupology or sumthin!!      (7/4)


Anagram: Patriotic American/ Top Maniac Criteria (7/4)


It’s 98 degrees On Staten Island right now, at 2 pm, and it’s expected to go up to 100 tomorrow.  Both numbers either tie or exceed record temperatures.  Both are 15 degrees above normal, and those kind of numbers were around yesterday and the day before and the heat wave is expected to last until at least Wednesday.  Ooof.  I wonder how much the people who were laughing at global warming because it snowed in winter, not because it was actually colder than normal (it wasn’t), are laughing now.  Just curious.  (7/5)


Ron Paul and Barney Frank are calling for cuts in Military spending!  YAY!   We are the world’s policeman, and we have been since before I was born.  The military industrial complex runs the Pentagon, and has it’s claws deep in the White House and the rest of the civilian government.  With all the talk of cutting wasteful government spending. it makes sense to cut the pentagon’s budget, the military’s budget, especially if we want to fight terrorism and not break the bank.  How many nuclear subs do we need to fight terrorists? How many nuclear armed carriers? (7/6)


For those who pay attention to these things, I added a widget to the sidebar here on The Rhino Report, it’s for a thing called socialvibe, and it helps raise money for a variety of different charities, and the one I chose is the leukemia and lymphoma society.  I know all you rhino heads out there are more than willing to click and help people in need, and if you could find it in your heart to donate, well, that would be about the best thing you could do for these kind people.  Any help is greatly appreciated. (7/7)


I really don’t care where Lebron James and his really annoying pre-game show are going to go….

That said (this subject being on everyone lips today, I have to write a lil bit about it), why the hell would he go to a shit organization like the Knicks?  He wants to WIN, and the Knicks haven’t had a winning season since 2000-2001.  Hell, even I, Mister Optimistic sports fan, who roots for the New York Rangers, and has hope they’ll go deep into the Playoffs, EVERY YEAR, despite the fact that that douchebag Dolan and that shithead Sather keep scuttling the teams chances by simple Being attached to the organization, gave up on the New York Bricks, years ago.  No way Lebron goes to the Knicks.

He’s sticking with the Cavs.  That’s my bullshit story and I’m sticking to it.  (7/8)


Anagram:  LeBron James/ Men Jab Loser (7/8)


Ya, know, the more I read about Sharron Angle, the more I think she is Bozo the Clown.  A slush fund, Mrs. Angle, are you serious? I especially like when she says “the caller and I should not have used the term slush fund, that was incorrect”.  Like the caller made her use the term.  He used it, yes, she could have used a different one, but she didn’t. 

She thinks money put aside for those hurt by the disaster in the gulf is a slush fund. We all know what a slush fund is, right? The textbook definition of a slush fund is:  A fund raised by a group for corrupt practices, such as bribery or graft. So, Mrs Angle, the $20,000,000,000 put aside to pay for the damage done by biggest environmental disaster in human history is a slush fund?  Paying for what you have done is corrupt, Mrs Angle? Is that Bribery, Mrs. Angle?, or Graft, Mrs. Angle?  Really?

This is the same clown who called for the privatization of Social Security and Medicare. And she backtracked on that, too. 

Honk your nose for us, Bozo! (7/9)


Anagram: Responsible Thinking / Bleeping Rhino Stinks (7/10)


After a few days writing articles here, and roaming the wild green yonder, and looking for work, I am a wee bit tired.  The job thing still is not working out, but I am only just beginning to send in applications for writing jobs.  I’ve sent in one for a sports writing job, one for a blogging gig on Examiner, and one for a temporary research assistant over at media matters.  The Media matters job looks pretty good, but it might be tough, because they would want me in office there once a week, and their offices are in Washington D.C.  I think I can handle it though. (7/16)


Bosradio.com.  Hang with Das Rhino.  Tis  a good place with good people and good music.  (7/19)


My wife just won a contest from XM/Sirius.  We have been invited to the Hard rock Cafe on Wednesday at noon to hang out with, among other people, Maurice Jones-Drew and Jeremy Roenick.  Nice!  Gonna go call Roenick a shithead.  ROFL!  (7/19)


Never went to the thing at the hard rock.  Ah well.  I was looking forward to annoying Jeremy Roenick.    (7/20)


Anagram:  Andrew Breitbart/ write barbed rant / A bent drab writer/ retard want bribe/ ten rabbit reward (7/21)


It is only a matter of time before I get a job.  I have been sending in, on average 3 resumes a day, and making phone calls when the opportunity avails itself.  I am using the department of labor resources available to me, and every other source I can get my mits on.  The only real problem is that there really isn’t all that damned much out there that I am qualified for.  My old job, copy machine operator, seems as a class, to have almost completely dried up.  There just isn’t any more copy work out there.  I still put in for it when and where I can.  I’m pushing hard, and I am optimistic, long term, but there just isn’t a lot out there right now. (7/22)


There is a lyric in the song  Territorial pissings : “Just because you’re paranoid, don’t mean they’re not after you“   Odd lyric, but it feels at least somewhat fitting today.  I just got a letter from the department of labor in New york saying that my former employer Sotheby’s was challenging my claim for unemployment, due to the fact that I never worked there. 

Curious… I have vivid memories of being at Sotheby’s, at 1334 York Avenue, filing out paperwork, including a w-4, working for several months, and getting paid for it.  I have the pay stubs to prove it.  The NYSDOL asked for copies of pay stubs, so I sent them 4 of the nine I could immediately find, (the other 4 are around here somewhere) one from each month I worked there.  Let them argue with the paystubs. (7/24)


Been going through my old baseball card collection, to see what I can sell and just what the going price on some of the cards I have is.  I was pleasantly surprised by a few, and saw price drops from the prices I paid 20 years ago on others.  Best?  My 1959 Ernie Banks has more than doubled in value, and I paid $60 when I got it.  I have a fair number of cards that are worth over $50, some as high as $125 -$150.   The Jerry Rice rookie cards are worth a fair bit, as is the 1964 Hank Aaron.  Nice. 

Selling them all.  Want something? Drop me a line! (7/25)


Sent in 9 resumes so far today.  That is pretty damn good!  I haven’t found that many potential job openings, that many job opportunities in one day in a very long time.  Been sending resumes for 3 solid hours.  Lately the trail for job leads goes cold after about 3 sends, which takes about an hour to dig up and find.  Not finished yet either.  Will run when done.  Nice.  I love feeling like I’m doing something to move myself forward.  Feels good.  (7/26)


I’ve sent in 3 or four resumes since i wrote that last bit on Monday.  Not because i haven’t been trying to find work though, I just haven’t seen all that much out there since Monday. But I have contacted xerox, a place I used to work at, and dropped a resume on Kelly services.  Maybe getting a staffing agency involved will help.  It hasn’t before, but that doesn’t mean it won’t this time. (7/28)


Anagram: Tea Party Patriots/Tasty Ape Portrait (7/28)


Anagram:  Copy Operator/ Or A Poetry Cop/ YO Trap Cooper/Poor Actor? Yep. / Coy Rapper, Too/ A rectory poop  (7/29)

July Running Commentary

Once a month or so, I clear out some of the pages and place them here on the blog to make room for fresh content on those pages.  This is the July Running Commentary.  Enjoy!


Thur., July 1st:  Ran 9.2 miles in 1:12:41, a 7:54:02 m/m pace.  72 degrees, mostly sunny, breezy, nice.  Today I ran part of the pepper martin race route, in part to see how it would feel to run it, and partly to see how my body would react to the hills in question.  The hills were actually relatively easy, even if they are larger than anything that I normally run, even with me living on a hill.  I am not 100% sure that I’ll be running the pepper this year though.  My left ankle is sore and my right hamstring is a mess. We’ll see.  I am healthy, I’m just sore and stiff, in part because I am starting to run longer.  Slower as well, but longer average run distance.  Might take tomorrow off to heal up, we’ll see about that.                                     

Sat., July 3rd: Ran 7.6  miles in 58:58.98, a 7:45.65 m/m  pace.  84 degrees,  sunny, warm.  One stop at 22:43, my knee loosened up on me, and I had to stop for a minute.  Otherwise it was a good run.  I wanted to go longer, but the knee getting loose made me re-think that.  If I don’t run the Pepper Martin tomorrow, I am still not sure I want to run it, for numerous reasons, I’ll go longer tomorrow.  Calves feel somewhat better, right hamstring is still not 100%, but it feels better.                                    

Monday., July 5th: Ran 5.7 miles in 44:31.15, a 7:48.62 m/m pace.  94 degrees, sunny, hot.  No stops, though I was sorely tempted to.  The heat wave that hit yesterday, and is due to stick around for a few more days, made this a tough one to run, even at this relatively short distance. My calves are fine, my ankle seems OK, I felt the hamstring tug a hair in one or two spots, but no pain, which is great news.  I didn’t push at all in this heat, and won’t, that is madness.                                    

Tues., July 6th: Ran 5.6 miles in 44:11.12, a 7:53.41 m/m pace.  98 degrees, sunny, hot.  This was actually 2 runs, one was 2 laps in the park,  the 1.9 mile loop, and a second short 2 lap run, around Rice/Royal Oak ave to victory to Slosson and back down to rice, which is a 9/10 Th’s of a mile loop, and a smallish hill.    Ran them both at around the same pace, more or less, No issues with the hamstring or anything else. Joy!  This is, I believe, a personal record for me, highest temperature I’ve ever run in.  Nice!                                  

Wed., July 7th: Ran 5.7 miles in 44:34.90, a 7:49.28 m/m pace.  94 degrees, sunny, hot.  Both hamstrings were tight today before I got started, so when I walked to the park today, I pushed hard walking up the hill and used the longest strides I could.  It stretched them out well, and the run was pain and discomfort free.  My right ankle was a bit stiff, but that happens, I’m not really concerned at the moment about it.  I actually had enough in the tank to push hard towards the end of the final park lap and end strong in the blistering sunshine.  Nice.                                 

Thur., July 8th:  Ran 7.6 miles in 59:16:96, a 7:48.02 m/m pace.  81 degrees, sunny, hazy, humid.  No hamstring soreness pre or post run today, which is about the best news I could report on that subject! Nice! No push no stress, just run today.  Nice and relaxed …There was a hurdle today though, one I should have seen coming.  Kids.  Seemingly thousands of them.   Young people’s day camp kids were everywhere.  Couldn’t get away from them.  It was a hassle, albeit a minor one (no pun intended).  Nice to not run when it’s in the mid 90′s.                                

Fri., July 9th: Ran 5.7 miles in 43:20.74, a 7:36.27 m/m pace.  80 degrees, sunny, humid.  After a short but hard workout yesterday, both of my hamstrings cramped up on me, and have been sore since then.  Oddly enough, it didn’t affect the run, at all.  They are still sore, and walking up and down the hills to the park was kinda difficult, but the actual running was fine though.  Weird.   If the hamstrings, which even if they don’t affect the run are still in pain, aren’t too bad tomorrow, I’m going to go long, methinks.                             

Sat., July 10th: Ran 9.5 miles in 1:14:27, a 7:50.21 m/m pace.  80 degrees, cloudy, humid, drizzle.  Started this run in drizzle, which turned to rain for a minute, which stopped after about 30 minutes of running.  Not a bad day’s running, five laps felt good, especially with the fast last lap I ran, after running on autopilot the first 4 laps.   I was 16 seconds per mile faster on the last lap than I was on the other 4 laps.  Nice.  One final thing, if anyone out there has an extra left 4th distal phalanx on them, drop me a line and I’ll come over to pick it up later.                             

Mon., July 12th: Ran 5.7 miles in 43:41.28, a 7:39.87 m/m pace.  88 degrees, sunny.  Pretty good start to the running week.  Ran the first lap on autopilot, a 14:49, then picked up the pace a bit for the next two laps, which I ran in 14:27 and 14:25 respectively.  I actually went out of my way to run inside, for lack of a better term, today.  Meaning I ran as close to the inside lip of the path I run on to minimize distance on the paths, just to see if it had an effect. So what effect did it have? Unknown.  Probably helped shave a second or two off at best, can’t see it being that big a deal.  No soreness.  Nice!                         

Tues., July 13th:  Ran 5.7 miles in 45:13.26, a 7:56.01 m/m pace.  81 degrees, cloudy, hazy, humid.  I took my time early, but didn’t realize how slow I was going til I hit the end of the first lap and saw I was running slower than an 8 minute mile.  Ended up doing the same thing for the second lap, and for a fair bit of the third.  I didn’t feel like running fast, it didn’t matter to me for some reason, which is very, very, odd.  I don’t offhand recall thinking “go faster” or anything like that, I just started to push about a minute after I got to the half way point of the third lap, and by the time I finished I was running all out, seeing if I could make the run a sub 8 m/m run.  Nailed it.  Nice.                       

Wed., July 14th: Ran 13.3 miles in 1:48:15,  an 8:08.34 m/m pace.  80 degrees, cloudy, hazy, humid.  Longest run of the year so far.  Wore me the hell out.  I wasn’t sure I was going to be able to do it, but I toughed it out.  Feet are sore, as are my calves.  Hamstrings aren’t too bad, surprisingly.  My quads are feeling it a bit, and for some odd reason my right shoulder is sore.  Go fig.  I got a blister on my left big toe, which means I have now done something  to every toe on my left foot. No worries though.  Actually felt good just wearing out the run paths today. Might go  regular middle distance tomorrow,  a 5.7 or 6.4 or 7.1 miler, might not go at all, depending on how I feel in the morning.  We’ll see.                     

Thur., July 15th:  Ran 5.7 miles in 43:20.94, a 7:36.30 m/m pace.  82 degrees, sunny.  I didn’t think I’d be able to go this quick today, after the run I did yesterday.  My ankles, quads, calves and hamstrings were all sore, before I put one foot on the paths today.  But as I started I found my stride was pretty quick, which surprised me, but I went with it after I found myself capable of some speed.   I happily got faster as I went on.  ran the first 1.9 mile lap in 14:40, the second in 14:26 and the third in 14:15.  I think I’ll be taking tomorrow off, we’ll see.  Good run.                     

Sat., July 17th: Ran 7.6 miles in 59:18.41, a 7:48.21 m/m pace.  85 degrees, sunny, warm. Not all that bad of a run.  I didn’t push super hard today, not sure I could have if I wanted to. Right hamstring tightened up on me a hair out there, and my right ankle was stiff from moment one out there today.  Nothing that could stop me, mind you, just enough to make me feel like my ass wanted to fall the hell off.  Though I ran a slow pace, I got progressively faster as the run went on.  Nice.                    

Mon., July 19th: Ran 5.7 miles in 45:36.26, an 8:00.04 m/m pace.  83 degrees, sunny, humid, breezy.  I don’t like the fact that I slowed down as this run went on, this is the first time in a long long time where my first lap was my fastest lap.  My right ankle is still stiff, though it is better than it has been.  I felt a twinge in my right hamstring after the end of lap one.  That is still no reason for the slowdown.  Kind of disappointing, but still, any day when you can run is a good day.                 

Tues., July 20th: Ran 11.4 miles in 1:31:18, an 8:00.52 m/m pace.  85 degrees, cloudy, humid, breezy.  Not too shabby. The ankle was still stiff, but I just ran until I didn’t notice it being stiff anymore.  Did the same thing with my right hamstring.  Almost sub 8.  Pushed like crazy on the last lap, and almost made up for a few slow laps where it felt like there was nothing left in the tank.   Busted it at the end, felt good to do that after yesterday’s three lap slowdown.  Good run.              

Wed., July 21st:  Ran 5.2 miles in 40:08.94, a 7:43.25 m/m pace. 82 degrees, sunny, humid.  Short, early run today, I have things going on this afternoon, so it was run early or not at all.  Despite soreness and lack of sleep, this was a pretty good run.  The hamstring didn’t bother me at all today, which surprised the hell out of me, and neither did the ankle.  Nice!  I pushed hard in spots today, but not too many.  Might take tomorrow off, we’ll see.            

Mon., July 26th:  Ran 5.7 miles in 44:36.69, a 7:49.59 m/m pace.  85 degrees, sunny.  First run after four days off the heal sore hamstrings and a sore right ankle.  After two steps running both were bothering me, but I kept going.  The issues I had with both went away, and both seem fine now, but it was a hassle early on in the run.  After four days off it felt good to get out and break a sweat.  I wasn’t sure how long I was going to be able to go today, thought, 2 maybe 3 laps.  Finished the second and found I had enough energy to knock out the third lap.            

Tues., July 27th:  Ran 5.7 miles in 43:25.99, a 7:37.19 m/m pace.  87 degrees, sunny, breezy.  Hammy isn’t 100%, but it’s close. Left ankle was fine during the run, but is now sore.  Pushed my stride length throughout this one, took spots slow, and pushed hard in spots.  Really opened it up on the backstretch near the end of the run, and I gotta tell ya, it felt good.   After a morning of job hunting adversity, I felt a need to sweat off the crap, and it really did the trick.  Sometimes a bad day is an inspiration for a good run.          

Wed., July 28th:  Ran 5.7 miles in 43:13.92, a 7:35.07 m/m pace.  87 degrees, cloudy, humid, windy.  For the first time in several weeks I felt neither discomfort nor pain at any point before during or after a run.  Nice!  I actually pushed pretty hard out there today, getting faster with each successive 1.9 mile lap in the park, running them at a  7:40, 7:35.8, and 7:29.5 m/m pace each respective lap.  Nice.  Pain free is a happy thing.       

Thur., July 29th: Ran 7.6 miles in 1:00:27, a 7:57.23 m/m pace.  variable conditions.  Started out 87 degrees partly sunny and humid, by the end of the run it was under 80 degrees and pouring rain.  Seriously, the sun was out when I left to go run, and by the beginning of lap 3 there was a monsoon. Cut the run short because I my shoes were as heavy as hell from all the rain.  Had fun running in the rain tho, it was great!  The last lap, the rain soaked lap, was also my fastest.  Nice!     

Fri., July 30th:  Ran 7.6 miles in 57:41.44, a 7:35.45 m/m pace.  81 degrees, cloudy, breezy.  Pushed fairly hard today, as evidenced by the time I ran. Not my fastest by any stretch of the imagination, but somewhere around 7:35m/m  seems to be around my speed limit when the weather  hits the 80′s, and I’ll take that.   Not bad for a fat old man in bad shape.  I felt my hamstring and my right ankle  just a little out there, they seem fine now.  Hopefully it stays that way. Good run.   

Sat., July 31st:  Ran 8.08 miles in 1:02:44, a 7:45.84 m/m pace.  80 degrees, sunny, breezy.  Hit the hills today for the final run of the month. Started at royal oak road, ran downhill to rice avenue, then to slosson, to martling, touch clove road, and turn back the way I came, four times.  Started out kinda slow, I think I hit the mile 2 marker at around an 8 minute mile pace, and got faster as I went along, which is the way it’s supposed to be.  Busted my ass out there.  Good run.

   This month:   157.28 miles.  Longest run: 13.3 miles (July 14th), shortest run 5.2 miles (july 21st) 22 runs in 31 days during the month. Average run distance for the month: 7.149 miles

   Year to date:  781.7 miles  Longest so far 13.3 miles (July 14th), Shortest 2.6 miles (March 12th). 129 runs in 212 days so far this year.  Average run distance:  6.059 miles 

I’ve had 83 days off so far this year.  That is an awful lot of days off, but I like the fact that I am averaging over 6 miles per run, even if it is only just over 6.  The year is over half over, and it still looks like I will fall short of my goal of 1500 miles for the year, but I am getting closer to that number.  Calculations last month had me, if I kept the average number of days, and average number of miles up, running a total of 1254 miles for the year, that number has jumped nearly 100 miles.  Keeping at the pace of days off and miles per day run, I’ll hit 1350 miles for the year before all is said and done.