My Runbook

gotta use the roller... calfves were tight

9:30 pace

about a 10:00 pace, was supposed to do 17

9:44 pace

9:44 pace

10:30 pace, shins/calves very tight... need to roll

10:23 pace... felt like I had a lead bowling ball in my stomach

10:19 pace, not sure why my shins are sore. pretty evenly both legs

9:28 pace. Bailed on Sunday's long run. Right foot was pretty sore Sunday morning getting out of bed. Shin splints sort of coming on... saw that my weekly milage had jumped a bit more than I should have taken on.

9:35 pace, felt pretty good. no shin pain

10:20 pace

9:56 pace

10:13 pace, tight calves... really need to stretch/roll/etc

10:24 pace, shins pretty sore... really tried to baby them

10:17 pace, really was trying for 19 miles

10:46 pace, recovery run

10:45 pace, not feeling too bad considering the number of miles and no rest days

9:10 pace, needed 7 miles but it was a cold wet rain

10:00 pace, rain puddle jumping

9:36 pace, was supposed to do 6miles fast. 

10:17 pace

10:19 pace

Did 1200x at a 8:20 pace

10:23 pace, really feeling sore from yesterday.

Pain came on pretty quickly. Can't believe I did this to myself again.

Trying to go a little further w/o achieles pain

9:50 pace

9:27 pace

10:09 pace

9:38 pace

9:16 pace

Just was not feeling it

10:03 pace, felt a little better

10:21 pace, felt tired

9:43 pace, felt better, shins a little sore

10:39 pace , shins really sore

12:07 pace, ran w/ J

10:12 pace

9:33 pace

9:39 pace

13:54 pace

9:42 pace

9:59 pace

10:15 pace

9:31 pace

10:15

10:36 pace

10:55 pace

10:09 pace

10:03 pace

10:20 pace

10:45 pace

10:14 pace

10:08 pace

10:34

10:06 pace

10:14 pace

10:21 pace

10:07 pace

9:51 pace

9:59 pace

10:30 pace

9:45 pace

10:01 pace

10:36 pace, pollen is a bear, can't breath

10:19 pace, nice cool weather but pollen filled lungs

10:12 pace, nice windy very cool weather, felt very achy though after 10 miles

9:50 pace

9:33 pace

9:36 pace

9:09 pace , Disney Star Wars Half, stomach troubles 80% of the run

9:22 pace

10:24 pace

piedmont oval

10 min/mi pace

9'22"

9:47 pace

9:43 pace

9:31 pace

10:08 pace

9:09 pace

9:33 pace

9:42 pace

J's run. 12:06/mile

watch died, was probably a 9:40 or so pace

1 hour, original route/clockwise

fast/walk day, got 6 or so speed segments done before I felt a little pain in my left Achilles , slow jogged back home 

54:15, original route clockwise

110 minutes 

50:10 minutes, fairly casual pace

Ran over to Druid hills hs track, did 4 of 1 lap at 1:20

57:22, orig route clockwise, felt very tired 

Total rest day

8 x 400, 1:20 pace

1:04, really tried to keep it slow 

1:50 , lullwater loop

Rest rest and rest

58:17, original route clockwise 

1:11:55, densley/superior/willivee addition to orig route

32:13 , did J's 5k route with the hill starter

Frustrating run with several parents "coaching" their kids yet also wanting to run themselves. Confrontation with one guy really got under my skin and screwed up my pace. But I got in the 25 min time I was looking to get.

1:46 lullwater loop

Gym, did some core exercises and 30 minutes of pool jogging

Track workout, 8 x 400 1:20/1:30

53:49, original route clockwise. felt good, tinge of pain in my left achilles.

59:58, original route clockwise 

I had a kick left in me at the end. A little disappointed I didn't kick sooner might have caught the old guy who got first in my age bracket. :) correction the overall male winner was in my age bracket.

10:45 pace, 1:34, ran around lullwater preserve 

Track, one mile 6:16, 4 x 400 @ 1:20. Best lap was 1:14

10:03 pace

10:10 pace

10:05 pace

10:01 pace

9:58 pace

Weights at the Y

mix of a morning track exercise and running with J

9:52 pace

9:53 pace

10:03 pace

10:12 pace

10:00 pace

9:26 pace 

9:40 pace

9:22 pace

1:00:49 peachtree, so hot and humid, second day in a row heat induced headache 

57 minutes, tried to get out for a recovery run.

10:19 pace, back really hurt.

ran for about an hour

9:41 pace

10:17 pace

9:47 pace

9:40 pace

9:34 pace. Feeling a little tired. Hope I make it to spin class tonight.

10:05 pace, after a day off I feel worse and I'm slower

wanted a 32 minute finish but the legs really started feeling tired at mile 3

9:54 pace

doubled up, 9:33 pace

9:52 pace

9:44 pace

9:54 pace

7:47 pace, Lakewood hs track

9:26 pace

1:47 hr:min total time , 10:42 pace. Back hurt... never got into the run

9:35 pace. back felt a little better, a lot of congestion though

Same as yesterday; but I went out in the afternoon. Got a nice little shower in the first mile of the run.

56:06:27 felt pretty tired 

10:34 pace

Lakeside HS track, ran out of steam pretty quickly

10:04 pace. Felt pretty good, didn't feel tired. Back started feeling better during run.

10:11 pace, ran at noon, so hot

9:56 pace

9:53 pace

9:41 pace. First run after a long 3 day weekend spent regrouting the hall bath.

10:00 pace I would guess. Tossed in a couple of faster 100 meter sprints at the end

did laps around lake Clair trying to get my lungs working again 

Turned out to be a pretty good race. I had 16 minutes at 2 miles.. but faded really badly on the last mile.

9:48 pace, feeling pretty good, did 10 miles yesterday on the stationary bike 

9:27 pace

9:15 pace

9:20 pace

9:37 pace

10:27 pace, really was running on empty 

9:36 pace

9:40 pace

10:01 pace, hot/evening run

9:34 pace

6:40 pace, 400m laps around track

10:09 pace

9:34 pace

10:17 pace

10:07 pace

Played p/u soccer with Bill and Jonathan in Cary. Got smacked in the ribs

12:06 pace, rib so sore, really affected my running 

10:13 pace, took aspirin but running still hard 

10:29 pace, sore rib.. trying to keep running

10:32 pace, rib really slowing me down... but trying to keep the milage

10:45 pace, oh the pain (rib)

10:00 pace, felt good to try running again and taking the time off did help, but rib very soare the next day

9.02 pace, rib still hurt but took tylenol and kept the pace up

9:30 pace, rib felt better until around mile 6; but, this was without any pain meds

9:43 pace, pain still there

9:51 pace, rib still hurts but better

9:34 pace, rib still painful 

Had a great time at the 2nd annual wingfoot XC classic. Even bigger turnout this year. I'm proud to have pulled out a sub 25 minute run since I didn't prep with any speed work.

9:59 pace, Felt ok till around mile 10, descending lullwater hill and onto the soft trail felt some pain in left tendon 

10:20 pace, a little tendinitis in left leg due to running the wingfoot xc run in my XC spikes

8:58 pace

10:14 pace

8:43 pace

9:38 pace

8:56 pace

9:19 pace

8:57 pace

9:31 pace

9:33 pace

9:38 pace

10:04 pace

9:16 pace

1:12:46, 8:49 pace

9:41 pace

9:58 pace, feeling a little soreness in left Achilles 

9:40 pace 

9:17 pace

9:27 pace

9:56 pace

9:40 pace

8:28 pace

9:22 pace, left inside ankle feeling a little soreness for past 3 runs

9:49 pace, trying to cut back the distance and pace due to the pain in my left ankle 

9:16 pace, ankle feeling a bit better 

Didn't time it

Ran J's 5k route, ankle felt pretty good

ankle felt ok