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.

May 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 May 2012 Running Commentary. Enjoy!

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This month: 98.18 miles. Longest run: 15.2 miles (May 4tt) Shortest run: 3.8 miles (May 22nd) 13 runs in 31 days during the month. Average run distance for the month: 7.552 miles

2012 Mileage total: 899.34 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). 114 runs on the year. Average run distance: 7.888 miles

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This has to be about the most injury plagued month I’ve had in three years. I had my left knee go out on me so badly that I needed a cane to walk around at one point early in the month.  After getting over that, and getting a few fairly long runs in, I ran into a Hamstring problem.  I took 6 days off to heal it up.  I truly thought it was healed enough to run on and ran on it.  I ran relatively short distances for a few days, but that didn’t matter.  It got worse.

Took a few more days off, hoping it would be enough where I could race on it.  It was a faint hope, but I had missed this self same race one year prior due to a hamstring injury, and was not about to miss 2 years in a row because of my hamstrings, not after paying good money to race both times.  I ran a damn good race, even though I re-re-aggravated the injury less than 2 and a ½ minutes into the race.  Ran sub 7:20.  Pretty damn happy about that.  But now, on June first, as I write this, I have a grapefruit sized bruise on my right hamstring.  That race effort took a bad grade one hamstring pull and made it a bad grade two hamstring pull.

I do not expect to get back to running until June 8th at the earliest.  I can not walk without some level of discomfort, though the leg is better now than it was a scant few days ago.

I fully expect that by the end of June, I will be back to running long and strong and fast.  But I will make sure I take my time getting there.  I do not want to make the injury worse than it is, and lengthen the time for recovery.

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Tues., May 1st:  NO RUN, NO EXERCISE.

Wed., May 2nd: NO RUN, NO EXERCISE.

Thur., May 3rd: NO RUN, NO EXERCISE.  Three days off, one of which was scheduled.  May 1st I was taking off because I was fried from running 50 miles in 5 days at a high pace for me.  I was busy and working late on the 2nd and 3rd.

Fri., May 4th:  Ran 15.2 miles in 2:01:02.57, a 7:57.80 m/m pace.  68 degrees, partly cloudy.  After 4 days off I wanted to go long to get some miles under foot, just go long, see how far I could go. I’m pretty happy that I managed to knock out over 15 miles today. I was hoping to do this distance, but after three days off I wasn’t sure what to expect.  Felt my hip on my left side twinge a bit on the 7th of 8 laps, and it slowed me down a bit at the end of the run, but not all that much, and it seemed better after the run was over.

Sat., May 5th:  Ran 11.4 miles  in 1:25:33.81, a 7:30.33 m/m pace.  57 degrees, intermittent rain, wind.  I pushed about as hard as I was capable out there.  The speed surprised me out here, as I was expecting to not be able to get moving that fast the day after running as slow as I did yesterday.  I was completely spent after the run.  I had nothing left.

Sun., May 6th:  NO RUN, NO EXERCISE.  My left knee has locked up on me, completely.  It’s sore, and I can’t bend the knee without pain.  Done, for how long I have no idea.  Hope to be back on the road in a few days, tomorrow would be wonderful, but I don’t know that it’ll happen.

Mon., May 7th:  NO RUN, NO EXERCISE.

Tues., May 8th:  NO RUN, NO EXERCISE.

Wed., May 9th:   Ran 5.7 miles in 44:33.81, a 7:49.08 m/m pace.  68 degrees, cloudy, breezy, humid.  It’s nice to be back out on the road after three days off because of the knee injury.  Think that the reason for the injury was running too long too fast , and my body could not do it, and the knee broke down.  Three laps here shows things are OK with the knee, especially with my final lap being a 7:35 pace, after 2 laps of 7:55 + pace.  Same distance tomorrow, maybe a hair more if I hit the hills.  160 Burpees.  I don’t jump when I do these things cause I don’t want to, so there only kinda burpees, but they’re still hella hard work.

Thur., May 10th:  Ran 6.06 miles in 43:41.38, a 7:12.57 m/m pace.  61 degrees, mostly sunny, breezy.  I busted my ass out there on the hills today.  Tested the knee and myself out there, and enjoyed every second of it.  Ran my fastest uphill (7:23 pace)at the end of the run, and my fastest downhill (6:58 pace) was my last downhill.  I was not expecting this kind of speed this close to that injury, but I’m glad I had it.  Runs like today are why I like hill runs.  160 Burpees.  The Wednesday workout was so nice, I had to do it twice.  Sore from yesterday, still felt good hitting it.

Fri., May 11th:  Ran 11.4 miles in 1:23:49.19, a 7:21.15 m/m pace.  66 degrees, sunny, windy.  I kept my feet moving as fast as they would go, and tried to be as fast as I could.  I was surprised when I saw what my pace was after the first lap(7:24.21 pace), and did everything I could to keep that pace up for the entire run.  3 seconds per mile faster.  Nice.  My knee felt fine for most of the run, though I thought I felt something near the end of the run.  Don’t feel anything wrong with it now.  No exercise.

Sat., May 12th:  Ran 10.48 miles in 1:18:01.67, a 7:26.72 m/m pace.  71 degrees, sunny, breezy.  After 1 lap in the park, I noticed a walk for charity just starting up in front of me, so I stopped and decided to run hills to avoid them.  Ran a 2.86 mile out and back  from the logan ave sign on Victory up the hill to Royal Oak Road, then ran my normal hill course to Martling and Clove three times.  My time in the park was pretty quick (7:23.4 pace) and I kept a quick pace (7:27.41) on the hills as well.  200 Knuckle push-ups.

Sun., May 13th:  Ran 6.86 miles in 48:56.02, a 7:07.99 m/m pace.  75 degrees, partly cloudy, breezy.  3 laps in the park +  the run to the park from Knox and Royal Oak road and back.  I flew in the park today.  Today I ran damn near the fastest three laps in the park that I’ve ever run.  And the run up the hill on Victory and back down was just as fast, surprisingly.  Great weather for a late evening run.  225 knuckle push-ups.

Mon., May 14th:  Ran 9.5 miles in 1:08:54.22, a 7:15.18 m/m pace.  67 degrees, cloudy, humid.  I told myself to go as far as I could today, and surprised myself by being very fast from the start, so I cut off at 5 park laps.  I was not expecting to, and wasn’t trying to run sub 7:20, I just ran, and it happened.  Nice.  Hamstring tightened up on me during the last 200 yards or so of the run, it bears watching, with the Memorial day race coming up.  160 Burpees.

Tues, May 15th:  NO RUN, NO EXERCISE.

Wed., May 16th:  NO RUN, NO EXERCISE.

Thur., May 17th:  NO RUN, NO EXERCISE.

Fri., May 18th:  NO RUN NO EXERCISE.  I attempted to run today, after giving myself 3 days off to rest the strained hamstring.  One minute and 12 seconds into the run, the hamstring tightened up on me again.  Dammit.  I have a race coming up in 10 days.  I would like to get some training in, and maybe even be able to race.  $%^@#%$ is about the best way to put it.

Sat., May 19th:  NO RUN, NO EXERCISE.

Sun., May 20th:  NO RUN, NO EXERCISE.

Mon., May 21st:  NO RUN, NO EXERCISE.

Tues., May 22nd:  Ran 3.8 miles in 31:29.32, an 8:17.18 m/m pace. 1 stop at the 1.9 mile mark.   71 degrees, cloudy, humid.  After 3 failed attempts in the past week to get any running done, I finally got back to the run paths.  I’m a runner again!  WOOOOHOOOOO!!!  I was tentative throughout the run, never trying to go fast, keeping the stride rate low, keeping my stride short, just to be on the safe side.  And the hamstring is sore, but it is normal soreness, nothing that indicates a re-aggravation of the injury.  Will run the same distance tomorrow, without the stop if possible.  There is a plan to get me to the race healthy and uninjured with me running every day.  Hoping it works!  150 knuckle push-ups.

Wed., May 23rd:  Ran 5.7 miles in 45:24.18, a 7:57.92 m/m pace.  71 degrees, cloudy, humid.  Noon start.  After going 2 laps with a break at the half way point yesterday, I initially decided to go 2 without a break today.  During the second lap I said the hell with it and added a third lap.  Ran the third lap slower than the first 2, but not by much.  Happy to be able to go the distance.  Hamstring seemed fine, and frankly I probably could have gone longer.  Hills tomorrow.  175 knuckle push-ups.

Thur., May 24th:  Ran 4.04 miles in 29:59.54, a 7:25.43 m/m pace.  62 degrees, cloudy, humid, windy.  3:15 start, one stop.  I was going to go longer, 6.06 on the hills, but stopped after 4.04 after my right quad started giving me trouble.  My right hammy felt odd, for lack of a better term, but is not hurt.  Not sure what happened there, but I wasn’t wiling to injure myself further so I stopped.  Happy that I was able to run as fast as I did.  From an 8:17 on flat ground to 7:25 on the hills is something of a major feat for me.  Hope the quad thing isn’t major. 200 knuckle push-ups.

Fri., May 25th:  Ran 4.04 miles in 32:00.92, a 7:55.47 pace.  64 degrees, cloudy, humid.  9:45am start, no stops.  The right quad was fine.  The right hammy cramped up on me.  It isn’t tight, it just cramped up on me.  It was sore for a bit, but it is not tight, so I don’t think it’s a real issue.  I hope it isn’t.  My time was greatly affected by it, even with me telling myself to just take it slow today.  I went slower when it started to get sore during mile 2, trying to keep it from becoming a major issue.  Going back to running on flat ground for tomorrow, I think.  Exercise info when I get to it.

Sat., May 26th:  NO RUN, NO EXERCISE.  Pulled Hamstring.  No nothing until the race on Monday.

Sun., May 27th: NO RUN, NO EXERCISE.

Mon., May 28th:  Ran 4 miles in 29:18.13,  a 7:19.53 m/m pace.  80 degrees, sunny.  I pulled the hammy badly at the 2:24 mark of the race.  Ran through it, pushed about as hard as I could and managed a decent time.  I’m happy with it, seeing how 24 hours prior I couldn’t even manage a trot, never mind a run.  I am going to take a minimum of 7 days off after this.  I need the time to heal, I can barely walk on the thing at this point.  Iced, elevated, and wrapped at the moment.  Need it.

Tues., May 29th:  NO RUN, NO EXERCISE.  Grade 2 hamstring pull.

Wed., May 30th:  NO RUN, NO EXERCISE.  No running.

Thur., May 31st:  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.

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That’s it from here America.  More later, Methinks.

29:18.13

Pic of the day:  1896 Olympic Marathon

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It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.

George Sheehan

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Saturday:  3/4 of a mile into a training run I aggravated a pulled hamstring.  The run was going to be 5.7 miles long.  Stopping short with a sharp stabbing pain in my right hammy was about the last thing I wanted to have happen.  I was training for a race that I had missed last year.  The 4 mile memorial day race.  And I missed it because of a strained hamstring, and I was DAMNED if I was going to miss 2 years in a row because of the same injury.

I shut it down.  I walked home, hobbled somewhat by the hamstring.  I couldn’t walk right but I didn’t mind that.  It’s an injury, and I mind the injury, not how I walk because of it.  Came home, stretched it as much as I safely could. I soaked it in warm water and epsom salts twice.  I felt better after that.  Not 100% obviously.  I had to take pain killers and I iced it and wrapped it.  Comes with the territory, I guess.  I am thinking that I will cross the finish line, if I do, walking.  I am not happy about it.

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Sunday:  Hung out, cooked food at a family barbecue at mom’s house, and frankly enjoyed the hell out of things.  I paid the hammy no never mind and I didn’t have to, I didn’t notice it.  I was initially going to run before the days festivities, but on Saturday when I shut the run down I told myself that my next run is the race on Monday. I am still thinking that I might end up having to walk to the finish line if I finish.  I tell several people that, and they tell me I’ll be fine.  I agree with them publicly.  Privately, I’m not so sure.  But I do tell myself that I should try for a 32:00 time, an 8 minute mile.  That would be good.

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Monday, pre-race: Wake up at 5:48 am after going to bed at 10:30 pm, and finally falling asleep an hour 15 or so later.  I know that the hamstring is still not 100%, but I feel pretty damn good.  No limp, no soreness, no nothing.  Drink coffee, feed cats, do all the things that I do normally when I first get myself out of bed and ready to face the day.  I pack up stuff for the race.  Towel (You should always know where your towel is) extra clothes, water, race number.  Drink water.  Get out of the house…

My mother wanted to see what was happening, she had never been out to a race before.  When speaking yesterday she simply said she was driving my wife and I to the race.  My wife was surprised.  I… not so much. So my wife and I get a ride and mom gets to see me race for the first time.  It’s a bit surreal for me, but with me, surreal happens.

I walk with my wife and mother to where they are going to watch the race near the finish line.  Drink a little water.  Mom wishes me luck, kisses my cheek, and me and my wife walk down to race start, leaving mom hanging out on the boardwalk.  My wife and I while walking smile at each other and wave to a few runners, wish them luck.  I don’t know them, they don’t know me. Doesn’t matter.  We’re all part of the running family, everyone is good people here. Last drink of water. My wife takes a few pictures of me.  She kisses me, wishes me luck, steps back behind the guard rail and the race begins.

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Monday, Race: ON YOUR MARK

GET SET

GO.

I walk the first 20 seconds or so.  I find it curious that some of the people ahead of me, while barely moving at a walking pace are nevertheless moving like they are running, bouncing up and down in an exaggerated running motion.  They aren’t moving faster as a result.  Makes no sense to me.  I keep to just walking until the road opens up and I can run.  From the beginning I am, if not hesitant, then at least, relaxed in pacing myself.

The crowd ahead of me is smaller than normal, but then again I am starting further up than the last few times I ran this race.  I am not moving with a particularly fast gait, nor am I pushing that hard.  I pass a number of people in the throng, a few pass me, and as the crowd begins to thin, it happens.  Two minutes and 24 seconds in.  I feel the right hamstring twinge.  Feel the stabbing pain.  I bark with displeasure, but I bite down on the pain and keep moving.

And I surprise myself by not breaking stride.  I keep it to where I am barely letting it affect my gait. What it does is slow me down, but not even all that much.  There are other people around, and I’ll be damned if I give up this early in the race.  Hell, it hit and during the critical first moments when the pain hit me, I was passing people.

I was pretty happy about that.

Usually I have some kind of pace song in my head that pushes me faster, keeps the feet moving quick.  Not this time. I am basically monitoring the hamstring in my head the entire time.  But I am also keeping an eye out to see what my pace is early.  Curious.  No mile one marker.  No one barking out times.  Weird. So I keep moving.

And I keep passing people.  Not like I did 2 years ago when I ran a 6:57, but I’m passing people with a pulled hammy.  I have just passed the water station without getting water when I notice the pain getting worse.  I adjust my stride, lean back a little more and the pain subsides somewhat.  What I don’t do is slow down.  I know I’m not running my fastest, but I don’t want to slow down too much and be tempted to stop.  I’m not sure I’d be able to start back up once I did that.  So I keep moving.

The sun hits hard after the shade near the end of the second mile.  Up ahead I see the mile 2 marker.  There’s a guy calling out time.  “14:40.  14:42.  14:45.  14:50.”  As I pass I hear “14:55.”  I thank him, wave and keep moving.  The pain is constant, but it’s been there long enough that I begin to ignore it, move past it.

I begin to think of moving faster.  And as I think it I do it.  My stride rate picks up, and I pass a few people.  Not many, there are some people out and about, and while I am trying to move fast, I can’t get that breakaway speed that I could if I wasn’t sore as hell.  I pass the second water station, and again refuse the water.

At the 2½ mile mark or so, there is a fountain that spits water a good 20 feet high and they have it on full steam so that the runners can run under it and cool down.  I do.  The shock of cold water is invigorating, and I gasp as the water hits me.  There is a guy who I have been running with for the past few minutes, and it is here that I find the energy to begin to pass him.  But as I open up my stride the hammy begins to hurt more.  So I slow down a bit after about a minute, and the guy passes me.

I hit the 3 mile marker after a few minutes.  “22:09.  22:10.  22:12.”  “22:15.” is what I hear as I pass the guy.  I wave and thank him and he yells back “Good luck.”  The final mile I try my damnedest to open up my stride, but I am having only limited success. For every person I pass, for everything that feels good there is pain as well, and a need to back down, to slow down.  The hamstring which has been sore but just background noise in my mind for much of the race, really begins to hurt.

I’m starting to limp while I run, but I keep moving.  I do my best to hide it, and glide as much as possible, keep the pounding on my legs to an absolute minimum.  But I am in a better place than I thought I’d be.  I wasn’t sure I’d be able to finish without walking.  But I’m running. and faster than I thought I would be able to.

After a short bout with a stitch, I get passed by some kid whose mom, jumps out from the crowd to shout encouragement.  He sees his mom and speeds up.  He passes her up, and as I pass her I yell out “Kid is the fastest runner out here.”  She beams at this.  Hell at that point in the race he may well be.  All the faster runners have already finished, and he passed me like I was standing still.

I felt good for the kid.  Two more people passed me as I made my way to the finish.  First one I didn’t mind.  The second one I did.  No reason why.  But it pissed me off, and I found a surge of energy, and nearly caught up to the guy before the finish.  Nearly, but didn’t.  Cursed the leg. But I crossed the finish line with a better time than I thought I was capable of just a day before.

29:18.13.  A 7:19.53 m/m pace.

Not my fastest time, not by a long shot.  But my best.

Upon stopping I immediately begin to limp rather badly.  As I hear the race officials tell me I don’t need to hand in the bottom portion of my race number, I see my wife.  She is beaming, happy.  I said “29:18.  Helluva race, hon.”

Helluva race.

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That’s it from here, America.  Enjoy the day, and If you see any veterans today, thank’em for all they’ve done.  God bless America.

 

Morning Story

Pic of the day:  Still life with Cups and two Poems, by Katsushika Hokusai

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Do not think dishonestly.
The Way is in training.
Become acquainted with every art.
Know the Ways of all professions.
Distinguish between gain and loss in worldly matters.
Develop intuitive judgment and understanding for everything.
Perceive those things which cannot be seen.
Pay attention even to trifles.
Do nothing which is of no use.

Miyamoto Musashi, The Book of Five Rings

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Life is made up of small things…

It’s nearly noon as I begin writing this.  I went to sleep normal time last night, around 1 am and set my alarm for 8:10.  I wanted to wake up early and get a run in before I got to the work of the day.  Only a little real work mind you, most of the days duty is to be spent in traveling back and forth, and getting a few trifles done.  The real work was moving a few hundred pounds of metal.  Nothing major.   So, shuffle around make coffee, feed cats.  The usual morning routine.

Look out the open window in my kitchen at 8:40.  I said “Cloudy again, smells like rain,”  while waiting for the coffee to finish percolating.  The cats pay the statement no mind, being cats, interested only in food and relaxation.  When the coffee finished, I grabbed two cakes to eat with my coffee, and sat down at the computer.  Wrote my boss an e-mail, asking if there was any work for next week.  Not expecting any, but hoping for it.  He gets back to me after a few minutes, and says no work, enjoy the holiday.  I tell him I figured as much and told him to have a good holiday as well.

I peruse a few headlines prior to getting ready for the run.  Nothing major. Etan Patz.  Mitt Romney.  SpaceX.  Nothing major though, so I don’t open any stories, just drink coffee and eat my cakes.  Make moves on my fantasy baseball team.  Get dressed for the run.  Blue shorts, red tank top, white socks, black trail shoes, SI Yankee tan and blue baseball cap.  I grab my keys and I go.

Walk a number of blocks to where I start the run, with 3 block detour away from the start point to see if my path is blocked.  It isn’t. Jog to the start point.  No soreness, feel good.  It’s 60+ degrees, and I can see my breath.  Weird.  I start the run, it goes well enough for about a mile and 3/4.

Nearing the mile 2 marker I begin to notice soreness in my right hamstring.  It is minor, but I pay attention to it.  It gets worse as the run goes on, so i slow the run down.  After a while it simply gets to be too much and as a consequence I cut the run 2 miles short for the second day in a row due to soreness.  With a race coming up on Monday morning too.  Nice.

The second I stop it seems fine, and I can walk on it OK, but I can’t run on the thing.  Not surprised, annoyed.  I walk home easily enough.

When I walk in the door i see there is a message on my phone.  Check the message and the work moving the metal has been moved back to Tuesday.  Not an issue, the work will get done when the work gets done, and if the person I’m doing it for doesn’t need it now, no worries.

So I stretch.  The leg feels better after the stretches.  Clean myself up and grab a second cup of coffee.  I find some cookies and eat them.  Life is good.  The hamstring gets sore again after a few minutes, but that is not an issue.  Painkillers and stretching should do the trick.  Get to it later.  No worries.

My wife, who has been awake for a bit doing stuff in the bedroom comes out looking for a wire.  A single USB cable for a platform thing that she puts under her laptop to cool the thing down.  Can’t find the damn thing.  So a search begins.

We end up going through every single drawer in the house.  First the junk drawers.  Nothing.  Search a few other drawers in the kitchen.  Nada.  Search a few drawers in the living room.  Zero, though I do find a few old CD’s I hadn’t seen in a dogs age.   First closet in the hall which has a bag that my wife brings with her whenever she travels.  She thinks it might be in there. After a few minutes of digging, she finds… Zilch. We get to the second closet. We both know there is a bag with cords in it there.

Remember that just as we get to it.  Dammit.  Getting old sucks sometimes.

Fight through about 15 bags of crap.  From candles and potpourri to Christmas stuff, the closet is loaded with crap.  After digging out almost everything I find the bag.  I remembered it being a small bag.  This thing was a garbage bag within it were 2 smaller bags of wires and cords and cables in it, but the main bag had crap in it as well.  My wife and I start going through the bag.  It takes about 20 minutes and untangling perhaps 30 or 40 cables before she finds it.

She has the cable.  She’s happy because she has her cord.  I’m happy because I am done kneeling down digging in the damn closet.

Joy.

🙂

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That’s it from here, America.  G’afternoon.  Catch ya later.

April 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 April 2012 Running Commentary. Enjoy!

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This month: 241.32 miles. Longest run: 15.2 miles (April 1st) Shortest run: 4.42 miles (April 27th) 29 runs in 30 days during the month. Average run distance for the month: 8.321 miles

2012 Mileage total: 801.16 miles Longest run of the year: 15.2 miles (March 11th, April 1st) Shortest run of the year: 3.8 miles (February 6th). 101 runs on the year. Average run distance: 7.932 miles

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This was one of my better run months. Ever. I was pushing distance a fair bit, especially at the end of the month, when I was pushing hard to get to 800 miles for the year before May 1st. Something that I did, just barely but I did it, and I’m really pleased with that. While the distance, both for the month and the year were accomplishments I am most proud of something else.

Speed. I had speed to burn at the end of the month. I got faster around the 18th of the month. What I did was really simple, I picked up my stride rate, made a conscious effort to get my feet moving faster and keep them faster throughout my runs. The point was to run over 200 steps per minute average, where before that stride rate might have been my high point speed wise. It felt really good to run 13 miles and hit a 7:05 pace over the last 2 miles, where before I never managed to get quite that fast.

I don’t know that I’ll be hitting quite this distance for the month, as I am expecting that I’ll have a few more days off in May than I did in April, but 200 miles should definitely be doable. And I am hoping to keep the speed up as much as possible. And I am going to sign up for the Memorial day 4 mile run again here on Staten Island. A race I always look forward to, and it’s no different this year.

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Sun., April 1st: Ran 15.2 in 1:57:11.12, a 7:42.57 m/m pace. 50 degrees, cloudy, breezy. Eight laps in the park today. Hamstrings barked at me as usual on the last few laps of the run on the tiny uphill behind the skating rink. Beyond that, not much in the way of an issue with soreness today, at least not while running anyway. Really enjoyed going long today. 200 knuckle push-ups. Could’ve done more had I started earlier.

Mon., April 2nd: Ran 5.82 miles in 44:39.84, a 7:40.45 m/m pace. 50 degrees, clear, windy. Pushed pretty hard out there today, this was about as much as I had left after work today. My feet were killing me before I got my running shoes on, they felt better the moment I put’em on though. Nice. First half was a bit slow, picked it up and had a decent negative split, ran the second ½ 42 seconds faster than the first. 175 knuckle push-ups. It’s as much as I could do in the 15 minutes I had.

Tues., April 3rd: Ran 5.82 miles in 45:57.36, a 7:53.77 m/m pace. 40 degrees, clear, breezy. This was as much as I had at 5:30 in the morning. Pushed as hard as I could, though admittedly that wasn’t very hard. No issues as far as soreness or pain. I tried to pick up the pace during the second half, but didn’t have as much in the tank today as I did yesterday. It was 24 second negative split.

Wed., April 4th: Ran 5.82 miles in 44:33.08, a 7:39.29 m/m pace. 52 degrees, cloudy, breezy. Busted my ass out there today on the paths. Hit the hills hard, especially the second half of the run. First half of the run I hit a 7:53.88 pace, and the second I hit a 7:24.67. A 1:25 negative split. Had to stop on the second half to help some lost kid, probably the breather gave me the energy to push that much harder. Felt good no matter the reason.

Thur., April 5th: Ran 5.82 miles in 45:16.86, a 7:46.81. 42 degrees, clear, breezy. I gave it everything I had after about 31 minutes of running. I wasn’t slacking before that, but I found another gear after I saw that I had run a downhill mile in 7:45, which is slow. Ran the next uphill at about the fastest I have all week, and the last .89 of a mile I ran a 7:15 to tighten up my time. Not too bad.

Fri., April 6th: Ran 5.82 miles in 44:16.38, a 7:36.42 m/m pace. 38 degrees, clear, breezy. Worked on keeping the stride rate high on the uphills and I cut 10 seconds per mile off of my time today and 15 to 20 seconds off of my hill times. One minute six second negative split today, 7:47 pace on the first half, 7:25 the second. Nice. Had fun out there running with the sunrise. Got the place to myself today. Schweet.

Sat., April 7th: Ran 7.1 miles in 51:54.02, a 7:18.59 m/m pace. 58 degrees, cloudy, windy. Went all out, or as close to it as is possible today. I was amazed at the speed out there today. I knew I’d be faster here than I was all week, not running on hills, but I was not expecting to cut nearly 18 seconds per mile off of the fastest run i’d run this week so far. Had fun zooming out there.

Sun., April 8th: Ran 11.4 miles in 1:25:26.85, a 7:29.72 m/m pace. 54 degrees, sunny windy. I was going to go longer today, but it’s Easter Sunday and I have things to do, so I cut it one lap short. Had a ton of fun out there today hitting the path as fast as I could. Sub 7:30, even if it is just sub 7:30 for a 10+ miler really feels nice. Want to go long again tomorrow.

Mon., April 9th: Ran 9.5 miles in 1:11:04.37. a 7:28.88 m/m pace. 56 degrees, sunny, very windy. 20 mph winds gusting to 50 mph made this one a hard slough. Beautiful day otherwise, had fun running out there. No soreness to speak of, nice. I wasn’t what you’d call super fast out the chute, but I got faster as the run went on. First lap I ran a 7:37.9, last 2 laps I ran a 7:23, last lap was a 7:20.

Tues., April 10th: Ran 6.06 miles in 44:17.49, a 7:18.52 m/m pace. 54 degrees, partly cloudy, breezy. Drizzled right until the run began, it was fine after that, though. Noontime hills had me busting my butt something fierce. Hit the first downhill at a pretty good pace, 7:23 as I recall, hit the first uphill in a 7:32, and flew the rest of the way. Hella run. Note: The outside of my right foot at the front of the heel is sore, has been for a few days. Wasn’t too bad today, but it isn’t 100%. It bears watching.

Wed., April 11th: Ran 7.6 miles in 57:30.52, a 7:34.01 m/m pace. 50 degrees, cloudy, breezy. Never looked at the watch today, just ran. I kept my feet fast and ran, never trying to go super fast, but never took my time out there either. I could have gone longer today. No soreness issues today, the foot was not as bad today as it had been the last few days, didn’t notice it actually. Nice.

Thur., April 12th: Ran 11.4 miles in 1:27:52.89, a 7:42.53 m/m pace. 54 degrees, sunny, windy. I pushed hard on this one, though it doesn’t necessarily show in my time. Kept my feet as fast as I could, ran as fast as I could, it just wasn’t fast enough for my liking. I need to start running hills more and get back to exercising everyday, my times are always be better when I do that.

Fri., April 13th: Ran 5.82 miles in 43:57.66, a 7:33.20 m/m pace. 47 degrees, sunny, breezy. Short fast early morning run. After yesterday, it felt good to get out and fly on the hills this morning. Hamstrings were a bit sore, still are, but that’s not a big deal. Right foot is a hair sore but not too bad. Felt fast on the uphills today, which is really nice, because no running feels better than fast uphill running. Had fun out there today. Went over 100 miles on the month today. Nice.

Sat., April 14th: Ran 9.5 miles in 1:09:21.85, a 7:18.08 m/m pace. 66 degrees, sunny, breezy. I honestly didn’t think I had this kind of speed in me for this distance. I tried to push my stride rate as fast as I could for as long as I could today. Kept my feet moving over 33 steps per ten seconds the entire run, and was closer to 36 per ten at the very end of the run. Felt good to run a sub 14 minute lap average over all 5 – 1.9 mile laps today.

Sun., April 15th: Ran 13.3 miles in 1:40:25.50, a 7:33.04 m/m pace. 69 degrees, sunny, breezy. Kept my feet moving pretty quick during the entire run. I did make a conscious effort to move faster after the end of the fourth lap, wanting to see what I had in the tank. First 4 laps I ran a 7:35 pace, last 3 I ran a 7:29. Not a big diff, but I like the fact that I was able to increase my pace after running over 7 ½ miles. Had fun running in the sun. Been exercising with the wife a very little bit the last 2 days. Only a lil exercising, but it’s fun working out with her.

Mon., April 16th: Ran 5.82 miles in 42:59.21, a 7:23.16 m/m pace. 78 degrees, clear. Fun early evening run, except for the headache. That made this much tougher than it would have otherwise been. Still had fun out there, getting better at moving with speed on the uphills. Hit the second 1.01 mile uphill at a 7:27 pace, which is pretty damn good. Right foot seems better, no issues with it or anything else at all. Nice. 100 knuckle push-ups. Better’n nothin’ … barely.

Tues., April 17th: Ran 5.82 miles in 41:58.78, a 7:12.78 m/m pace. 72 degrees, clear, breezy. Holy crap I was quick today. No headache and a few degrees cooler made all the difference. Hit the half way point at 21:21 (7:20 pace) and ran the second half in 20:39 (7:05 pace.) This included a sub 6:59 downhill(1.01 miles) and a 6:52 run back home (.89 miles) Amazing. This has to be one of my best runs of the year, even the last few years. 125 knuckle push-ups.

Wed., April 18th: Ran 5.82 miles in 42:00.98, a 7:13.15 m/m pace. 52 degrees, cloudy, breezy, drizzle. Initially told myself I wasn’t gonna bust my ass out there. Ten steps in I was moving just as quick as I was yesterday, and pushing for all I was worth. Had to stop for traffic about 3 minutes in, and missed a step or two before I got the stopwatch moving (I hit the wrong #$%^# button), but I don’t think it made much difference in my time. Two steps at the pace I move at is less than 1 second. Had fun out there. 150 knuckle push-ups.

Thur., April 19th: Ran 5.82 miles in 42:44.94, a 7:20.71 m/m pace. 48 degrees, cloudy, breezy. Not a bad time for a 5:30 am start after the run I ran last night. I knew I’d be slower today, just because I’m always slower when I run in the morning, but I’m both surprised and happy that I was able to move this fast a lil more than half an hour after I woke up. Felt warmer than 48 out there, tell ya that. Good run.

Fri., April 20th: Ran 5.82 miles in 42:42.61, a 7:20.31. 50 degrees, cloudy, breezy. Nearly identical to my previous run. I felt my knee get loose on the second half of this run, and slowed down a hair and altered my stride a bit. It felt fine before long, and I was able to keep the pace fast after that. No other issues. The early morning speed is still surprising to me, and I like it. Beautiful morning for a run.

Sat., April 21st: Ran 13.3 miles in 1:38:27.19, a 7:24.15 m/m pace. 63 degrees, partly cloudy, windy. I had to stop for a minute after I finished lap one, my left knee felt loose and I gave it a short break before seeing if I could keep going. I busted it after that, and frankly could have gone longer. Hamstrings were kinda sore from pushing as hard as I did though, probably better that I cut off after 7 laps. Ran the last 3 laps in a 7:15.79, so I had a decent negative split. Nice.

Sun., April 22nd: NO RUN, NO EXERCISE. Could have done both. Didn’t. Dammit.

Mon., April 23rd: Ran 7.6 miles in 55:30.69, a 7:18.24 m/m pace. 48 degrees, cloudy, windy. Started fast, got faster as the run went on. First lap I ran 14:07 (7:25.78 m/m pace), Second a 14:00 (7:22.1) Third a 13:46 (7:14.73) and final a 13:38 (7:10.52) This was about as much speed as I am capable of right now, I was laboring pretty hard out there, especially during the third lap. For some reason the last lap was easier than the 3rd. Fun speeding in the park today. 175 knuckle push-ups.

Tues., April 24th: Ran 11.4 miles in 1:26:19.48, a 7:34.34 m/m pace. 54 degrees, partly cloudy, windy. I didn’t push as hard today as I did yesterday, but I kept my feet as fast I could. The distance was push enough for me today though. It was about 48 when I left the house today, and t the coolness of the day kept the park essentially empty. Works for me. 200 knuckle push-ups.

Wed., April 25th: Ran 5.82 miles in 42:26.42, a 7:17,52 m/m pace. 57 degrees, partly cloudy, breezy. Evening hills felt good today. 38 second negative split. Most of that was the return trip after 4.04 miles on the hills. The trip up to the 1.01 hill repeat took 6:50 (7:40.67 pace) The trip back down took 6:18 (7:04.71 pace.) The rest of the run was standard fare, 7:00 – 7:10 time on the downhill, and a 7:30 – 7:35 on the uphill. Had fun out there. 200 knuckle push-ups.

Thur., April 26th: Ran 11.4 miles in 1:25:09.33, a 7:28.18 m/m pace. 53 degrees, cloudy, windy. Initially went out thinking I was going to go long and ignore time, just say I don’t care about how fast I go today. That lasted about 10 seconds. I was fast from the get go, and decided to haul ass as far as I felt like going at that pace. 42:55 for the first 3 laps (7:31.75 pace), and 42:14 for the second half (7:24.56 pace) 41 second negative split. Not too bad.

Fri., April 27th: Ran 4.42 miles in 33:56.62, a 7:40.77 m/m pace. 45 degrees, cloudy, windy. Short post work run, made short by the call of nature. It’s hard to run fast when yer butt cheeks are clenched for 3 ½ miles of a 4 ½ mile run. Lulz. It wasn’t a bad run, but I’ve had better. 175 knuckle push-ups.

Sat., April 28th: Ran 9.5 miles in 1:08:40.25, a 7:13.71 m/m pace. 55 degrees, cloudy, breezy. I thought I’d be fast today. I tried hard pretty much from the start to keep my feet moving as quick as my body was capable of. I don’t think I’ve ever moved them quite as fast as I did today. I didn’t stretch my stride, meaning there is room for more speed, but this is about as fast as I could move right now. I was all smiles as I was nearing the end of this run, it was just that good. 200 knuckle push-ups.

Sun., April 29th: Ran 11.4 miles in 1:25:51.45, a 7:31.88 m/m pace. 60 degrees, sunny, breezy. I felt more relaxed out there today, despite keeping my feet moving fast. After yesterday’s pace, I decided to take it down a notch for this one. Nice day out, really beautiful, and that brings out everyone, which made for clogged running lanes, but I managed. Could have gone longer, decided against as my hammies were starting to really feel beaten out there. 200 knuckle push-ups.

Mon., April 30th: Ran 11.4 miles in 1:25:55.15, a 7:32.20 m/m pace. 55 degrees, sunny, windy. Pushed harder out there today than yesterday. Was faster over the first 3 laps today, but could not keep the pace and lost time over the last 3 laps. I was interested in distance today more than anything. I needed to run over 10.24 miles to make it over 800 miles on the year, and I wanted it today. Got it. Nice. 200 knuckle push-ups.

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