June 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 June 2012 Running Commentary. Enjoy!

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This month: 140.49 miles. Longest run: 9.62 miles (June 15th) Shortest run: 4.42 miles (June 7th, 8th) 23 runs in 30 days during the month. Average run distance for the month: 6.108 miles

2012 Mileage total: 1039.83 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). 137 runs on the year. Average run distance: 7.584 miles

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This was a pretty damn good month for running, considering the fact that I started it hurt, and did not run a step until the 7th.  The hamstring injury was a nasty one and one I did not want to aggravate, so I took the comeback slow.  That’s why this is the first month in more than a year that I did not have a least two or three 10+ mile runs.  Not a single one.  And only 2 runs over 8 miles.

But I made up for that fact by running fast.  Over half (12 of 23) of the runs on the month were under a 7:30 pace.  And a couple of those were on the hills, and speed on the hills is one helluva lot harder than speed on the flats.

Even though I didn’t hit any serious distance goals on the month, I am happy with my performance overall.  Well, I did get over 100 miles on the month when I could not even get that far in May, and I did finally get to the 1,000 mile mark on the 24th.  I don’t think I hit the 1,000 mile mark last year until sometime in late July or early August, so I’m still getting better at this as tie goes on in some fashion.

And unlike some months where exercise is a complete afterthought, I made a concerted effort to exercise more often this month than I had in previous months.  Missed 3 days of the 23 that I ran.  Ya, I could say I missed 10 of thirty, but I usually take the day off completely if I don’t run.  A rest day is not a rest day if you do not rest.

Hoping for 200+ miles this July, going to get some longer runs in, I’m going to try to run every day in July, and work out every day that I run.  Should be fun!

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Fri., June 1st:  NO RUN, NO EXERCISE.  And none until at least Friday of next week.  June 8th is the earliest I do anything.  I need to heal before I work this hamstring at all.

Sat., June 2nd: NO RUN, NO EXERCISE.

Sun., June 3rd: NO RUN, NO EXERCISE.

Mon., June 4th: NO RUN, NO EXERCISE.

Tues., June 5th:  NO RUN, NO EXERCISE.

Wed., June 6th: NO RUN, NO EXERCISE.

Thur., June 7th:  Ran 4.42 miles in 34: 50.36, a 7:52.93 m/m pace.  68 degrees, sunny.  7:50 pm After 9 days off healing up a grade 2 hamstring pull, I am back running, and DAYUM, it feels good to be back.   I was surprised by a few things.  One was the fact that I was able to run without stops.  Usually after an extensive layoff I need breaks during that first run.  Not today.  Two was the speed.  Again, I have had this happen before, and normally I run an 8:10, maybe 8:20 first run back.  I ran some hills today and ran a sub 8.  Nice.  Good run.

Fri., June 8th:  Ran 4.42 miles in 34:14.88, a 7:44.90 m/m pace.  78 degrees, partly cloudy.  7:35 pm  After working hard all week, and my first run in a while yesterday, I was pretty sore today pre-run.  I shook it off and ran surprisingly well. Good news: after 2 days of running my hamstring is showing no ill effects.  Very happy about that.  I’m sore but that’s to be expected, being only 2 days back into it.  Depending on how I feel and when I get to go, I might go longer and slow tomorrow.  I’ll see how I’m feeling.  50 ceiling kick burpees.  Man these things beat my ass today!

Sat., June 9th:  Ran 5.7 miles in 43:05.52, a 7:33.59 m/m pace.  77 degrees, cloudy, humid.  2:40 pm.  Made the decision to go three laps and no more early.  Soreness kept me from running longer.  Pace-wise, I ran the first lap 7:42.1, second lap 7:32.63, and third lap 7:25.78.  3 days into my latest comeback and already I’m ending runs at a sub 7:30 pace.  Nice!  My right hamstring is fine so it seems that I am back on track to get to longer running.  Schweet!  150 knuckle push-ups, 30 chin-ups.  Would have done more chins, but I was sore as hell from yesterday’s C.K. burpees.

Sun., June 10th:  Ran 7.6 miles in 58:07.64, a 7:38.89 m/m pace.  76 degrees, cloudy, humid.  8:35 am  Started kinda slow, and actually got slower before picking up the pace after the end of lap 3.  Pace-wise I ran the first lap 7:40, second lap 7:43.61, third lap 7:38.94, last lap 7:32.63. Sore abs made the early running hard, ran fast when I felt capable.   Again no pain or soreness in the right hammy.  Tentatively scheduling Wednesday as my first 10+ mile run of the recovery.  200 knuckle push-ups.

Mon., June 11th:  Ran 5.2 miles in 38:52.76, a 7:28.60 m/m pace.  64 degrees, partly cloudy, humid.  7:25 pm Busted my ass on this one.  This was a truly hard effort.  I had a headache before I started running, had one for much of the day.  Made the run much more difficult.  The pain in my shoulder / upper back which just happens every once in a while has returned, and that’s where the headache came from.  Ran through it, and frankly I feel better now.  Good run.  150 knuckle push-ups.  As much as I could do in the 10 or so minutes I had.

Tues., June 12th:  Ran 5.2 miles in 40:06.77, a 7:42.84 m/m pace.  65 degrees, rain, breezy.  7:25 pm Took my time out there.  Well, I did push but with soreness creeping in I kept it to a minimum.  Still not a bad time.  Rain felt good out there today, didn’t slow me down and it made the run more enjoyable.  Might go longer tomorrow.  If I’m sore it won’t be much longer though.  10+ miles if I’m feeling up to it.  200 knuckle push-ups.

Wed., June 13th:  Ran 7.6 miles in 58:41.11, a 7:43.30 m/m pace.  68 degrees, cloudy, breezy, humid.  1:35 pm I was initially going to go longer, maybe 6 laps (11.4 miles) but decided on 4 laps instead.  I was not up for that distance.  Couldn’t do it, my hammies were sore and I couldn’t stretch my stride.  It was hard enough to go 4 laps.  Decided after 2 laps that 10 miles was too much too soon.  I don’t know when I’ll get up to double digit miles but I’ll get there as soon as I can.  200 knuckle push-ups.

Thur., June 14th:  Ran 5.2 miles in 38:52.75, a 7:28.60 m/m pace.  64 degrees, sunny.  7:45 pm Nearly identical time and conditions as on Monday’s run.  There were differences.  When I started running my stride just felt funny.  Felt like I was running wrong, like my timing was off.  I made up for it by flying in the park.  Had a bad moment in the park as well.  My left hamstring twinged, cramped on me.  It feels fine now, but I said the same thing when the right hammy first went on me last month.  Going to watch it carefully and hope there’s nothing wrong.  And soak in epsom salts.

Fri., June 15th:  Ran 9.62 miles in 1:15:58.25, a 7:53.83 m/m pace.  75 degrees, sunny, breezy.  11:45 am 4 laps in the park + a single 2.02 mile up and back on the hill near the park. Was going to go 5 laps in the park, but there were kids in the park playing on the paths.  On the first lap there were a ton of kids, and I thought of stopping but didn’t. Next 2 laps were fine, but the 4th lap was a real hassle, so I stopped after that, and decided to run some on the hill.  59:51.39 in the park (7:52.55) & 16:06.86 on the hill (7:58.64)  Not too bad for my first 8+mile run since coming back from injury.

Sat., June 16th:  Ran 5.82 miles in 44:45.81, a 7:41.48 m/m pace.  71 degrees, sunny.  8:40 am Hit the hills today, and I am going to continue on the hills for a few days (weekdays will be easier to do, tomorrow I don’t know about) to get back the strength that I lost when I had the injury time off the last half of last month and earlier this month.   I’m pretty happy with the time.  Hammy was good today, no twinges of any type.  Had one or two yesterday, and the day before was a mess as far as that goes. 250 knuckle push-ups.

Sun., June 17th:  Ran 5.82 miles in 43:36.84, a 7:29.62 m/m pace.  67 degrees, sunny.  3:40 pm Hills felt easier today than yesterday.  Downhills were consistently quick, running between 7:11 and 7:15 there, while the downhill was slower, running between a 7:40 and 7:50.  Felt quick in both directions.  A few more days of running hills like this and I will be ready to get back to longer distance runs.  150 knuckle push-ups.  It’s as much as I could do in the 10 minutes or so I had left at the end of the day when I finally got to it.

Mon., June 18th:  Ran 5.82 miles in 41:51.83, a 7:11.58 m/m pace.  66 degrees, partly cloudy, humid.  7:30 pm I was going fairly quick early when I found myself challenged, verbally to a race by a young man, maybe half my age. He tried to pass me, but could not.  I had to run with everything I had to stay ahead of him, but I did it, and then I just stayed fast the rest of the run.  The kid was quick too, felt good to keep him in my rearview.  Dunno if I could do it twice though.  Had fun zooming.  200 knuckle push-ups.

Tues., June 19th:  Ran 5.82 miles in 42:01.45, a 7:13.23 m/m pace.  70 degrees, cloudy, humid.  7:40 pm If anything this run was more difficult than yesterday’s, even with it being 10 seconds slower.  I was a slower on the early part of the run, by the time I got to the 1.9 mile marker I was over 30 seconds behind yesterday’s pace.  Made it up on the uphills, which I ran about 8 – 10 seconds per mile faster than yesterday.   Ran a sub 7 minute mile at the end of the run.  Nice.  200 knuckle push-ups.

Wed., June 20th:  Ran 6.72 miles in 51:59.66, a 7:44.23 m/m pace.  93 degrees, sunny.  10:50 am Hard running in the heat.  I honestly thought that I’d be able to run longer than this.  Silly me.  I ran 2 laps in the park, then stopped and decided to run hills for a bit.  Slightly crazy, but the break between runs was really what I needed.  3.8 miles in the park weren’t all that fast, but I surprised myself by being faster on the hills than on the flat.  That was a truly happy thing.  200 Knuckle push-ups.

Thur., June 21st:  NO RUN, NO EXERCISE.  Took a day to hang out with my wife.

Fri., June 22nd:  Ran 6.72 miles in 52:40.69, a 7:50.34 m/m pace.  12:00 pm 94 degrees, partly cloudy, humid.  No need for speed today.  Hot, hazy and humid made for hard running.  Same run as Wednesday, and I ran slower because my body told me to.  Very hard running especially uphill.  It was a lung-buster just being out there today.  Tomorrow is supposed to be better, possible that I might go longer tomorrow.  I’ll see.  250 knuckle push-ups.

Sat., June 23rd:  Ran 7.6 miles in 57:08.67, a 7:31.14 m/m pace.  81 degrees, sunny.  11:20 am  Four laps in the park today.  Felt good to hit it with some level of speed after running slow yesterday.  No sign of problems with my right hamstring.  I think I’m going to try going long tomorrow, if I can.  I have tested the hamstring for speed, and have pushed it on hills.  It’s time for some distance running to complete the circle.  150 knuckle push-ups, 48 chin-ups.  First exercise session in a long time without just a single exercise.  Felt good.

Sun., June 24th:  Ran 9.5 miles in 1:14:29.57, a 7:50.48 m/m pace.  78 degrees, sunny.  11:00 am  Five laps in the park today.  Today was a good day for a semi-long run. Would’ve gone longer but I am taking this comeback from the hammy injury very slowly and carefully.  9.5 miles was just fine for me.  Toes on my left foot are sore from all the banging around in the shoe.  Need better runners, these ones are good but old, and have seen better days.  Over 100 miles on the month and 1000 miles on the year on this run.  That feels good.  First major milestone of the year.  150 knuckle push-ups, 48 chin-ups.  If once is good, twice is better.

Mon., June 25th:  Ran 5.2 miles in 38:43.00, a 7:26.73 m/m pace.  67 degrees, sun/clouds/rain.  3:50 pm.  You read those conditions right.  It was sunny to start.  by the 13 minute mark a fast moving strong storm started to roll into the area, before the end of the run there was a thunderstorm directly overhead, and it was raining hard.  I laughed in the rain.  It felt good.  Pushed hard throughout, no pain or injury issues.  Nice. 200 knuckle push-ups.

Tues., June 26th:  Ran 5.2 miles in 37:39.54, a 7:14.52 m/m pace.  70 degrees, mostly sunny.  7:30 pm.  If I pushed hard yesterday, today I gave everything.  This was as much as I had, as fast as I could go.  The speed wasn’t something I thought about.  I was fast, and just kept pushing faster, and the faster I went the better it felt.  I could have gone longer, and if I feel the same tomorrow, I just might go longer then.  200 knuckle push-ups.

Wed., June 27th:  Ran 5.2 miles in 38:21.19, a 7:22.53 m/m pace.  82 degrees, partly cloudy.  7:30 pm.  I didn’t look at the watch during the run, just ran, not for time, not for speed, just to run.  I was fast because I don’t like not giving as much as I can on these shorter runs.  Park was beautiful today, for an over 80 degrees run, it was amazing out there.  The relatively low humidity and light breeze definitely helped.  No soreness to speak of, hamstring is 100%, or as close as it gets to it.  250 knuckle push-ups.

Thur., June 28th:  Ran 5.2 miles in 38:13.34, a 7:21.02 m/m pace.  87 degrees, sunny.  7:30 pm.  Hot evening run, pushed hard out there in that heat.  Had fun too.  Park was crowded tonight, had to dodge a few people and dance my way through a number of crowded spots.  No worries though, still had fun busting my ass on the paths tonight.  The last few days of speed runs tell me I am ready for longer distance running.  I’ll get to it when I get time to.  225 knuckle push-ups.

Fri., June 29th:  Ran 5.2 miles in 38:27.11, a 7:23.67 m/m pace.  94 degrees, partly sunny.  7:45 pm.  It’s a scorcher out there today, and I still managed to run pretty damn fast.  Lower back was sore for a moment out there, but it cleared up as soon and as quickly as it showed up.  I’m happy with the speed, I tell ya, the speed really is nice, but I need to start running longer.  I can hear the 15 and 20 milers calling me.  I’m going to answer when I get a chance.  150 knuckle push-ups, 48 chin-ups.

Sat., June 30th:  Ran 5.7 miles in 42:44.54, a 7:29.92 m/m pace.  95 degrees, partly cloudy.  3:30 pm.  I was initially going to run further, but decided against when I hit the wall of heat outside the apartment when I stepped out.  Ran pretty quick in the heat.  7:34.73 pace on lap one, 7:31.57 for lap two, and a 7:23.15 on the final lap.  Didn’t think I would have speed in the heat, but I found that gear pretty easily.  175 knuckle Push-ups, 56 chin-ups.

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That’s it from here, America.  G’day.  More later, perhaps.

June 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 June 2011 Running Commentary.  Enjoy!

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Wed., June 1st:  Ran 1.9 miles, un-timed.  86 degrees, sunny.  This was more a test run than anything.  After the hamstring injury on the 23rd, and missing the Memorial day run, I wanted to at least get some kind of run in on the first day of this month, just to get out and run, just to do it.  Longer tomorrow, if possible.  The hamstring is sore, but I don’t want to use normal soreness as an excuse, and I want to make sure that it is normal soreness, and not the injury being pushed before it is ready to be pushed.

Thur., June 2nd:  Ran 1.9 miles, un-timed.  72 degrees, sunny, windy.  Slow, short run.  My right hammy started to hurt me relatively early, and stayed tight the entire way afterwards.  I ran through the pain and stiffness.  Felt good to finish without stopping, because I thought I might have to break due to the soreness.  Clearly not 100%, but being able to run through that wall of pain gives me confidence that I’ll be able to run longer tomorrow or soon after.  150 push-ups, 30 chin-ups.   A happy and relaxed re-start to working ou… err… exercising.

Fri., June 3rd:  Ran 3.8 miles, un-timed.  65 degrees, sunny, windy.  Happy to have gotten this far.  The right hammy was not as sore as it was yesterday, though it was still tender.  I am running slow, but frankly don’t mind, because running slow is a damn sight better than not running at all.  I can’t stretch my stride, or move quick yet, but that will, in time, come.  Great day weather wise, hella fun just being outdoors today.  150 beginner burpees, done prior to a job interview.  It’s all I could do in the time allotted.

Sat., June 4th:  Ran 5.2 miles, un-timed.  62 degrees, cloudy, breezy.  I was hurting early, and in the beginning of the run I was not sure how far I’d be able to go, or if I would be able to even finish the distance.  The pain ended up clearing up relatively quickly, and I was able to run with only mild soreness after about 3/4 of a mile.  It is clearly not 100%, still can’t stretch my stride, and the muscle is not in the best of shape, but I am worlds away from the pain I had a week ago.  175 push-ups, 35 chin-ups.  Not pushing hard with the exercise just yet, but I put in shorter breaks here than on Thursday, made it a wee bit harder .

Sun., June 5th:  Ran 7.6 miles, un-timed.  Last of the un-timed runs, methinks.  This one felt good from start to finish, and I was able to stretch my stride a bit, and get my feet moving quicker than the last few days.  Not 100%, but the best I’ve been in a while.  I thought of going longer, but decided against.  I’ve quadrupled the amount of miles I can run, relatively pain free, in 4 days.  More distance would have been counter-productive, and could have lead to re-injury.  200 beginner burpees, 6 sets of 25, last set, 50. Don’t want to strain myself coming back from injury, taking it slow.

Mon., June 6th:  Ran 7.6 miles in 58:47.40, a 7:44.13 m/m pace.  75 degrees, mostly sunny.  First run since before May 23rd where I did not feel any discomfort in my right hamstring. Nice!  I didn’t push hard offhand, but I didn’t slack either.  I didn’t want to over-exert and re-injure the hamstring, didn’t want to go too slow either and not get a decent run in.  This was a happy medium.  I think I’m ready for hill running again.  200 knuckle push-ups, 40 chin-ups.

Tues., June 7th:  Ran 5.7 miles, un-timed.  90 degrees, sunny.  I forgot the watch at home.  Though it was un-timed, I pushed hard when and where I could, which was most of the run.  I didn’t drink enough water before the run, and I was thirsty as hell the whole way.  Not a big deal, but it did affect me a bit.  No pain in the hamstring, second day running.  Excellent!  100 standard burpees, 50 ceiling kick burpees.  Busted it out quick, made it difficult.

Wed., June 8th:  Ran 7.6 miles, un-timed.  91 degrees, sunny, breezy.  Forgot the watch at home again.  I didn’t push myself hard, speed wise, just running in this heat was push enough.  I had almost nothing left in the tank after I finished lap 2, but will power pushed me to go 2 more laps.  With the hamstring issue behind me, I find that my calves are starting to become an issue.  I think nightly soaks and more stretching are in order.  No exercise.

Thur., June 9th:  Ran 5.7 miles, un-timed.  90 degrees, sunny.  Left the watch home again, dammit.  But I think maybe it had as much to do with not wanting to see how slow I was going to be in this heat as actual forgetting, that’s probably true of the last three days.  Pushed as hard as I could, which, truth be told, was not much.  Stopped once, had to, body said stop, so I stopped. Overheated.  200 knuckle push-ups, 40 chin-ups .

Fri., June 10th:  Ran 5.7 miles in 42:30.31, a 7:27.42 m/m pace.  84 degrees, sunny.  Finally remembered the watch.  I ran hard in spots today, pushed my stride length longer than normal on the final lap, to see if I could do it without pain, and I could.  Nice.  Cooler day made for easier running.  Gonna start running longer again either tomorrow or Sunday.  100 ceiling kick burpees. Worked it hard here, did them as fast as possible…which wasn’t fast enough, but I still managed to bust my ass .

Sat., June 11th:  Ran 8.42 miles in 1:04:52, a 7:42.23 m/m pace.  63 degrees, windy, rain, heavy at times.  This run felt like an 8:00+ m/m pace to me, thought I was slower than this.  Maybe that’s because I enjoyed running in the rain.  It was just nothing but fun out there today.  Mud, rain, and joy on a new course, ran to Lafayette and Cassidy and back, via the Terrace, Bement, Forest, Manor, Martling and Slosson.  Had fun.  100 ceiling kick burpees, same exercise and same results as yesterday .

Sun., June 12th:  Ran 7.6 miles in 57:58.56, a 7:37.7 m/m pace. 67 degrees, cloudy, humid.   Took my time starting this one out, and got faster as I went.  By the time the end of the run came I was going as close to full steam as I was willing to go.  Not 100%, but close to it.  Had to wear my mudders today, as I wore my regular run shoes out yesterday in the rain, and they are still soaked.  It’s why I went this short, the mudders aren’t in good shape.  200 knuckle push-ups, 40 chin-ups Standard fare, still busted it though.

Mon., June 13th:  Ran 5.7 miles in 41:45.51, a 7:19.56 m/m pace.  68 degrees, partly sunny, breezy.  Beautiful day for a run, one of the best so far this year, weather wise.  That made for crowded paths at the park, but nothing I couldn’t steer around.  Ran almost as fast as I could out there today, pushed my stride length hard today, felt good to be able to do it.  No exercise.

Tues., June 14th:  Ran 6.44 miles, un-timed.  61 degrees, rain.  No watch, just ran.  Wasn’t expecting a lot of rain, but a lot of rain came down. It didn’t affect the run too much.  2 park laps + 1.32 mile hill run to the park.  Pushed hard out there today.  I got passed on the downhill heading towards the park, and that got me fired up to run faster, which I did.  Good run.  No exercise.

Wed., June 15th:  Ran 7.68 miles in 57:59.61, a 7:33.07 m/m pace.  77 degrees, sunny.  All hills today, and it felt pretty good hitting the hills hard.  Doesn’t show in the time, but I did push hard here.  I was really feeling it on the uphills in the sun, that beat my ass, which means I gotta do that again.  Running past people on sidewalks is a pain in the ass, but in nice weather, that’s what’ya get.  No exercise.

Thur., June 16th:  Ran 7.6 miles in 56:48.32, a 7:28.46 m/m pace.  80 degrees, cloudy, humid.  Feet are more sore than normal after this one.  Dunno why.  Pushed fast for a fair bit of this run, not 100%, obviously, but a strong effort nonetheless.  My hamstrings felt somewhat tight during the run, but it’s not too bad, and given the mileage I’ve been doing recently, not really a surprise, either.  200 push-ups, 40 chin-ups.

Fri., June 17th:  Ran 5.2 miles, un-timed.  77 degrees, rain – 70 degrees, sunny.  Yes the weather is odd today.  It was warm and raining when I went out, the temps dropped, then the sun came out, it warmed back up, and then got cloudy and cooled down again, and now, 5 min. later it is raining again.  Temps have fluctuated like a roller coaster over the last hour.  And I didn’t take  the watch because I felt like taking my time, and didn’t want to take the watch with me to find out how slow I was.  Nothing wrong with a slow day.  250 push-ups.  Was gonna do more, but there was work to do, had to finish early. 

Sat., June 18th:  Ran 8.58 miles in 1:04:50, a 7:33.38 m/m pace.  81 degrees, cloudy, humid.  I pushed as hard as I was able, though I was a wee bit tight early.  This was 2 runs really.  3 laps in the park, 5.7 miles, and the hill run, 2.88 miles, that I attached to the end of the park run.  If I was aggressive in the park, I was more aggressive on the hills.  Ran the hills at the same m/m pace as the park. No exercise.

Sun., June 19th:  Ran 5.7 miles in 41:26.27, a 7:16.18 m/m pace.  74 degrees, sunny.  Nice morning for a run.  Pushed about as hard as I could for as long as I could.  Took my foot off of the gas for a few minutes here and there, nothing wrong with that.  Had a police escort for about a mile, in the park.  Srsly.  T’was kewl.  200 knuckle push-ups, 40 chin-ups.

Mon., June 20th:  Ran 11.4 miles in 1:28:26, a 7:45.43 m/m pace.  76 degrees, sunny.  Didn’t push speed-wise, until the end of the run, where I pushed as close to full speed as I was capable of, knowing I was going to go 9+ miles today, haven’t done that since before the hamstring injury last month.  I could have gone longer, but I had things I wanted to do at home, and decided to cut it short.  No exercise.

Tues., June 21st:  Ran 9.5 miles in 1:12:20, a 7:36.84 m/m pace.  80 degrees, cloudy, humid.  Pushed harder than I did last run. Ran as fast as I could for as long as my feet were capable of going today.  I almost cut the run short today, I was beat after 4 laps, but told myself I was going 5, regardless.  Felt good to be able to leg out that last lap, and have something left for a kick at the end of the run.  Nice!  75 chin-ups, was going to do more, but decided to relax.

Wed., June 22nd:  Ran 6.86 miles in 51:22.20, a 7:29.30 m/m pace.  75 degrees, cloudy, humid.  From Knox and Royal Oak to the park, 3 laps in the park, and back.  I pushed pretty hard out there, especially on the hills to and from the park.  After 20+ miles in the last 2 days, this one felt short.  The hamstrings got a bit sore during the run in the park, but I didn’t notice it on the uphill near the end of the run.  200 knuckle push-ups, 40 chin-ups .

Thur., June 23rd: NO RUN, NO WORKOUT.  Well earned day off on my wife’s and my 4th wedding anniversary.

Fri., June 24th:  Ran 7.1 miles in 54:41.17, a 7:42.13 m/m pace.  66 degrees, cloudy, windy.  Took my time early on, stomach muscles are sore for some reason, so I took it slow until I felt able to move faster without any discomfort.  That happened after the end of the first of 3 park laps. I was able to move faster, but still held back a bit. No reason to strain a fresh injury, if injury it be.  No exercise.

Sat., June 25th:  Ran 5.2 miles in 39:57.43, a 7:41.04 m/m pace.  70 degrees, mostly sunny.  Stomach not 100%.  Hamstrings are tight.  Feet are sore.  Tired.  Seems I brought my excuses with me today.  lulz.  Srsly, I just felt…stuffed, as if I had just eaten a large meal when I started up, found it hard to give the usual push. Go fig.  Still put in a decent effort.  No exercise.

Sun., June 26th:  Ran 9.5 miles in 1:13:09, a 7:42.00 m/m pace.  76 degrees, sunny. I didn’t really pay attention to my pace today, I just ran.  Didn’t pay attention to my watch, or stride pace or rate.  Initially I wanted to go 6 laps, but decided to cut it down to 5 laps when my hamstrings started to feel a little tight after 4 laps.  200 knuckle push-ups, 40 chin-ups .

Mon., June 27th:  NO RUN, NO WORKOUT.

Tues., June 28th:  Ran 9.5 miles in 1:15:58, a 7:59.79 m/m pace.  81 degrees, cloudy, humid.  Took my time out there today, never tried to push hard.  Think I am going to take it easy like this for a while.  Issues with my stomach muscles, and general soreness in my hamstrings and calves are catching up with me.  Time to take it down a notch, methinks, pace-wise.  No exercise until further notice.

Wed., June 29th:  Ran 7.6 miles in 58:01.87, a 7:38.14 m/m pace.  81 degrees, partly cloudy to sunny.  Pushed my stride rate up a notch today, while backing the mileage down a hair.  For part of this run I went at it hard, and ended the run going all out.  I was going to go 5 laps(9.5 miles) today, but cut it a little short; I have things to do.  Good run.

Thur., June 30th:  Ran 7.6 miles in 55:52.49, a 7:21.11 m/m pace.  79 degrees, sunny.  I pushed about as hard as I was capable of out there today.  Opened up my stride as long as I could and just blazed out there.  Had two places, for a little bit, where I took my foot off of the gas.  Not that I wasn’t pushing hard, it’s just that I gave myself a 20 or 30 stride break twice.  Which I needed.  It was fun pushing that hard.

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This month:  189.88  miles.  Longest run: 11.4 miles (June 20th) Shortest runs: 1.9 miles (June 1st and 2nd)  28 runs in 30 days during the month. Average run distance for the month: 6.781 miles

Year to date: 763.14 miles  Longest so far 14.7 miles (May15th) Shortest 1.7 miles (January 24th, injury shortened). 121 runs on the year.  Average run distance:  6.306  miles

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Perhaps my best run month ever, definitely the best run month in recent memory.  After ending last month hurt and unable to run a simple, flat fast 4 mile race.  I started June off slow, wanting to make sure that I didn’t re-injure myself.  I went short  and slow those early runs, and ran as I was capable.  It paid off.  This is the least amount of days off running in any one month in YEARS.  Including my July 1st 9.5 mile run, This may be the first time I’ve strung together four 40+ mile weeks in a row.

I can’t tell you how happy I am that, after the hamstring injury of late last month, I’ve managed to put this together.  Tell you the truth, I’m not sure how I did it early on, except to say that it was simple perseverance and will that got me through.  The stomach muscle issue(if stomach muscle it was) that affected my exercise regimen seems to be better.  I’ll begin exercise again after the July 4th holiday is over.

I am currently 138.72 miles ahead of last years mileage.  Nice.

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Keep running, America.  Later.

June 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 June’s running Commentary.  Enjoy!

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Thur., Jun 3rd:  Ran 5.2 miles in 39:14.55, a 7:32.79 m/m pace.  82 degrees, partly cloudy, no wind.  Two days off to start the month, due to overtime at work.  Pushed pretty hard out there today.  Not 100%, not race pace, but pretty quick.  Right hamstring cramped up on me just as the run ended, but it seems fine now.  No soreness to speak of.  A fine evening run.                                

Fri., Jun 4th:  Ran 5.2 miles in 40:27.38, a 7:46.80 m/m pace.  82 degrees, partly cloudy, humid.  Took the foot off of the gas on this one, for a few reasons.  It’s warm and humid. I’m tired from lack of sleep.  It’s been a long hard week at work, and my body is beat.  But most of all, my right hamstring is sore as hell.  It cramped up on me during the memorial day race, and tightened up on me yesterday, and again today.  Think I’m going to start going longer and slower on my non work days, it’s easier on my legs.  Still, this was a good run.                           

Sat., Jun 5th:  Ran 11.4 miles in 1:30:55, a 7:58.51 m/m pace.  85 degrees, partly sunny, hazy, humid. Fried my ass out there today, big time.  Hamstring was sore before I started, but I kept it slow enough where I didn’t do anything to it.  Feet are sore as  hell right now.  Felt good to get a solid hour and a half under my feet out there.  Paths weren’t too loaded with people today, kinda surprised me.                  

   June week 1 mileage:   21.8 miles  Monthly total: 21.8 miles Longest this month:  11.4  miles (5th)  Shortest 5.2 miles (3rd,4th)  3 runs in 5 days this month, average length of run:  7.26 miles.  

Sun., Jun 6th: Ran 9.5 miles in 1:15:21, a 7:55.89 m/m pace.  84 degrees, sunny, humid.  Park was crowded early today, a bunch of walkers doing a weight watchers health walk.  Tons of people in the way, making the first 3 laps of today’s run a pain in the ass, dodging people who are barely ambulatory.  At least they were slow moving and easily outmaneuvered.  I was going to go 11.4 again, but decided against relatively early, and not because of the people.  I am tired, and there aren’t enough hours in the day for me to run the way I want to.   Still, twas a good run.                        

Tues., Jun 8th:  Ran 5.2 miles in 38:27.87, a 7:23.82 m/m pace.  68 degrees, partly sunny, nice.  Day off yesterday to relax, so I decided to push after the day off, and ran pretty quick. Kept my feet moving fast and my stride long, not as fast as possible or striding as long as possible, but fairly close to it.  I have an extra gear that I didn’t use today, at least it felt that way anyway.  Nothing is sore, Yay!  It’s supposed to rain tomorrow, so I’ll probably be slower.  We’ll see.  Good run.                       

Thurs., Jun 10th:  Ran 5.2 miles in 38:01.55, a 7:18.76 m/m pace.  67 degrees, partly sunny, humid.  I didn’t think I had this effort in me.  I did not think I would be at all fast today.  I had the speed from moment one, and pushed as hard as I could for as long as I could.  There were a lot of people out there, and I had to dodge several slow people, and caught a few surprised “OH!” ‘s as I passed by.  No hamstring soreness, feet feel better, toes aren’t sore.  Nice.                       

Fri., Jun 11th:  Ran 7.1 miles in 54:46.04, a 7:42.82 m/m pace.  64 degrees, partly cloudy, nice.  Went a little longer than normal for a work night.  Just felt like it, said why the hell not.  Didn’t push hard,  put it on autopilot and went with what felt right.  Never left my comfort zone once.  Felt good to go longer than 5.2 during a work night, and felt pretty damn good to just relax and enjoy a run instead of treating it as training.  Had fun just breaking a sweat.  Good Run.                     

Sat., Jun 12th: Ran 10.9 miles in 1:25:13, a 7:49.08 m/m pace.  76 degrees, sunny, a bit humid.  I would have gone longer today but I didn’t run until late and I have work tomorrow.  I did want to push for at least some distance today though, because this is going to be my last long run for at least ten days due to work, no days off from now until my temp assignment ends.  Feet are sore, but all else is fine.  Took it relatively easy today, speed wise, just went out and enjoyed the run.          

         June week 2 mileage:   37.9 miles  Monthly total: 59.7 miles Longest this month:  11.4  miles (5th)  Shortest 5.2 miles (several days)  8 runs in 12 days this month, average length of run:  7.46 miles.  

Mon., Jun 14th:  Ran 5.2 miles in  39:39.62, a 7:37.61 m/m pace.  77 degrees, sunny, humid.  I busted my ass today, but just wasn’t as fast as I usually am when I do that.  Not a bad run by any stretch of the imagination, just slower than expected.  Nothing is sore, there is good news there, at least.                 

Tues., Jun 15th:  Ran 5.2 miles in 37:10.80, a 7:09.00 m/m pace.  70 degrees, sunny, nice.  Holy crap I was quick today.  I decided early on I was going to open up my stride as wide as possible, make it as long as possible, and just push.  I was flying out there.  Felt good to hit the extra gear out there today.  Feet are OK, as are my hamstrings.  Only issue I had today was eating bugs.  Damned gnats were everywhere, and they aren’t tasty.  They didn’t slow me down though.  Good run.               

Wed., Jun 16th:  Ran 5.2 miles in 38:38.59, a 7:25.88 m/m pace.  75 degrees, cloudy, humid.  Not too shabby.  I didn’t try to run fast but I felt like I had extra energy, so I gave a decent push pretty much from the get-go.  Nothing out of control.  No trying to push the envelope like yesterday.  Had a minor issue today with a dog walker, they didn’t pay attention to the dog, I couldn’t see the leash.I almost crushed the dog, and nearly fell over trying to avoid him.  It happens sometimes.  Good run otherwise.              

Thurs., Jun 17th: Ran 5.2 miles in 38:04.06, a 7:19.24 m/m pace.  70 degrees, partly sunny, nice.  Faster than expected, but not my top speed.  Pushed very hard in spots, and kept the stride long the entire time.  Feeling good, no muscular soreness.  Beautiful evening for a run, this was a top ten best run day this year, weather wise.  Nice.            

    June week 3 mileage:   20.8 miles  Monthly total: 80.5 miles Longest this month:  11.4  miles (5th)  Shortest 5.2 miles (several days)  12 runs in 19 days this month, average length of run:  6.70 miles.  

Thurs., Jun 24th:  Ran 3.8 miles in 28:06.98, a 7:23.94 m/m pace.  88 degrees, sunny, windy, humid. First run in a week, and it showed.  The speed was there, but it was an illusion, insofar as I had to stop twice.  It may have had something to do with the heat and humidity,  and the fact that I haven’t run in a week and went out drinking on Tuesday.  Stopped at 10:14, for a piss break, and at 19:42 because I was fairly well spent.  No soreness or anything like that.  Thinking about a second short run later today, not sure, we’ll see.          

Thurs., Jun 24th:  Ran 3 miles in 22:38.66, a 7:32.88 m/m pace.  92 degrees, cloudy, windy, drizzle.  First time in a dog’s age I’ve run 2 a days, and the first time in a few months I hit the hill on slosson/ rice ave.  After taking a week off for work, I decided to hit it twice, just to do it.  The rust showed today, but this run was a bit easier than the first one.  Not feeling 100%, tired as hell, but a 7:32 on the hill the first time out I am liking a lot.  In a few days, regardless of conditions I’ll be able to go both longer and faster on the hill.  No worries.         

Fri., Jun 25th:  Ran 7.6 miles in 58:21.44, a 7:40.71 m/m pace.  84 degrees, mostly sunny, breezy.  Much better run day despite muscular soreness just about everywhere.  I did want to quit  after 2 laps, but I pushed through that, and ran faster the second two laps than I did the first two.  My right hamstring cramped up on me a bit after the run, but seems better now. I also have a few sore toes on my left foot, and I have a pretty bad case of black toe, but there’s nothing wrong with that.  I wear my black toe like a badge of honor.          

Sat., Jun 26th:  Ran 7.1 miles in 54:07.00, a 7:37.32 m/m pace.  83 degrees, mostly sunny, breezy.  One stop. Pushed as hard as I was able to for as long as I could, before and after the stop at the 42 minute mark.  I didn’t really stretch my stride length, seeing how I started this run with some serious soreness in my right hamstring.  It cramped up on me yesterday, post run, and I thought it was better until I took that first step today, and hobbled a bit out of the gate.  Good run otherwise.       

   June week 4 mileage:   21.5 miles  Monthly total: 102 miles Longest this month:  11.4  miles (5th)  Shortest 3 miles (24th)  16 runs in 26 days this month, average length of run:  6.375 miles. 

Sun., Jun 27th: Ran 6.4 miles in 49:55.86, a 7:48.10 m/m pace.  80 degrees, cloudy, hazy, humid.  Not a bad run, considering.  Right hamstring is not close to 100%,  and it gave me a hard time from the moment I started til the moment I finished.  Calves are sore, as are the toes on my left foot.  I took it easy out there today, felt no need for speed.  Well, I did open up my stride during the last 1/2, maybe 3/4 of a mile, but beyond that I was just out there on autopilot.  Might take tomorrow off, unsure right now, depends on how much rest I get tonight, and how I’m feeling tomorrow.      

Mon., Jun 28th:  Ran 5.7 miles in 43:55.62, a 7:42.38 m/m pace.  90 degrees, sunny, humid.  My right hamstring is sore as hell right now.   No other issues than the hamstring, though.  Toes are feeling OK, as are the calves.  There is that much good news.  I kept a smooth even pace, not wanting to cramp up in the heat and humidity, which would have made the bad hamstring worse.  I’m gonna need a day off soon, if not tomorrow than Wednesday. We’ll see.   

Wed., Jun 30th: Ran 11.4 miles in 1:30:56, a 7:58.59 m/m pace.  73 degrees, sunny, breezy.  Best weather in a while, and took advantage of it with a longer run today after yesterday’s planned day off with a longer run.  The right hamstring is stiff and not 100%, which made the decision to not even try to run fast a very easy one to make. Took it easy out there, on a very nice day for taking it easy.  One short stop at the 53 minute mark, bathroom break, without that I wouldn’t have had to stop at all.   

   June week 5 mileage:   23.5 miles  Monthly total: 125.5 miles Longest this month:  11.4  miles (5th, 30th)  Shortest 3 miles (24th)  19 runs in 30 days this month, average length of run:  6.605 miles. 

   Year to date:  624.42 miles  Longest so far 11.4 miles (March 8th, May 22nd, June 6th and 30th), Shortest 2.6 miles (March 12th). 107 runs in 181 days so far this year.  Average run distance:  5.835 miles 

With all the days off I have had this year, due to working, It’s nice to see that I have run as many miles as I have over the course of the year. Over two full months off so far, if you add all those days together, and I’m on pace to run over 1250 miles, and that is with me calculating an additional two months worth of running days off for the rest of the year.  Meaning if I knuckle up and push, I can still make the goal distance of 1500 miles for the year that I set in January.  Not too shabby, if I can pull it off.  It’d be nice if I could pull it off and get a full time job too.  I’m gonna nail down both!