Running Log

river and back before having to uncle Greg's with dad and Lou.

To the bridge and back. pushed it in the way back and three in a brisk from mr hero to k cream.

Evening run to the river and back after cutting spindles. Cut three today.

To the river and back.

Night run to the river and back. I was literally already in bed when I remembered I hadn't exercised yet. I'm pretty proud of myself for getting up and actually doing it.

Evening run to the river and back after pre-shower couple games with Julie, Sarah, and Mom.

To the river and most of the way back. My calf got super owie on the way back. Made me think I "pulled a muscle" but I'm not really sure what that means.

Biked from Beaver Creek Marina back to home. Had stached the bike there a few days earlier hoping to kayak there and bike back, but the weather was too rough for kayaking. When I finally went back fo rthe bike, I thought it was stolen, but luckily it was just behind a different tree than I remembered.

to the river

to the river

Set out toward the river and rolled my right ankle in front of mr hero. Hobbled home.

To the river

River and back

River and back

Night run to the river and back after birthing class, pizza dinner, and fixing my botched pop-os upgrade.

to the river and back

To the river and back.

to the river and back

To root road and back.

To the river and back.

Afternoon run to the river and back.

Afternoon bike ride to Chefield dollar general with Julie.

Ran to the river, and ran intermittently on the way back. I was using my new inserts and they started to cause a blister on my left arch. Hoping my feet toughen up or trimming the insert will solve that problem. I was initially optimistic about the inserts.

To the river

To the river

To the river

To the river

Evening run to the river and back after working in the garage with Sarah and watching church with Julie

Evening run to the river and back. Vefore we went to Sarah's for dinner and games night.

river and back

river and back

river and back

river and back

river and back

river and back

Afternoon run to the river and back

Afternoon run to the river and back.

To the river and back

To the river and back.

To the river and back.

To root road and back.

Half marathon. April fools.

To the river and back.

To the river and back.

To the river and back.

I run/walked while Julie and the Baby bike/walked. Total distance 3.5km.

To Huron Avery and back.

To Black River and back.

To black river and back.

Evening run to the river and back.

Afternoon run like yesterday.

Afternoon run. After the knee doc thought my knee injury was nothing serious (just like when my stress fracture was shin splints :eye roll:) I decided I should keep the knee a little sore just in case I have another exam.

In this run I took off toward the river running as Julie took off walking. I went around the block by Jackelope and headed toward home. Stopped running and started walking when I crossed paths with Julie near Connecticut

Evening run to the river and around the block by Jackelope. Wanted to get my knee sensitive after a doctor appointment when the doc concluded that the injury wasn't too serious because nothing hurt.

Fleadh 5k in Oak Forest

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Run the the river and back.

Noon run around Denver.

Evening run the the Black River and back.

Evening run the the Black River and back.

Morning run from Megan new house in NJ.

Noon run from Anne and John's to Towson University and back before Maddie's wedding.

Evening run around almost the downtown loop, but I cut it a tiny bit short just to check out a new road.

Evening run to the Bascule bridge and back.

1km on treadmill at gym. Date is approximate.

1km on the treadmill at the gym. Date is approximate

Afternoon run around the downtown loop.

Afternoon run around the downtown loop.

Evening run to the bridge and back.

Morning run with Henry around the downtown loop.

Morning run with Jimmy at the company retreat. We discovered a stone path. It was super nice, but also short; we ran it end to end.

Morning run doing laps around St Just at Parity retreat. Ran with a group then with Kian, then with Jimmy.

Another run around downtown loop.

Afternoon run to downtown Lorain. around the loop by the boat ramp and police station.

PAcing Alina on the last 13 miles of her Leadville 100. Running distance is estimated since we were hiking and walking a lot.

Training run for Alina's Leadville 100. Started with Julie, finished alone.

First run in a while. Discovered first ave and the block behind the cop station.

Afternoon run twp laps around the lake by Julie's. I guess it's probably the last time I'll run there.

Ride to Ford dealership in Vermilion and back.

Afternnon run around a shot version of the fidget spinner with Nicole.

We took a shopping bag which made the slide muuuch faster and more fun.

Afternoon run around the fidget spinner and down the slide with Nicole.

Evening run around the fidget spinner in Berlin.

Ran to Holmes Place (took the train back).

Evening run/walk around the fidget spinner with Nicole.

Evening run in the rain around the walking path by Julie's parents in Deleware. Went twice around, but walked the backside on the second lap. Got a little dark by the time I was done.

Another lap around the gravel path.

To the lake, two laps around, and back. Walked up the hill.

Around the hills drive with Julie.

Around the gravel path to get sorer like Julie was after the ten mile and sympathize more. Was a nice run.

Cherry blossom 5k. Good start to the racing season. 21:30. Ahead of my Turkey dash last fall where I finished in 22:30.

Night run to root rd and back. Decided to go east because of wind, but didn't notice it much on the way out. Felt like a champ on the way back, and kicked it into high gear for a while.

My foot hurt as I was walking up the driveway. I'm starting to worry I broke it on Christmas Eve.

Mid Morning run to root rd. It was colder than expected. Overall good run.

Evening run to the park and back.

Rainy night run to the lake and one lap around. There was some scary sounding moose-dog at the beginning of the lap, so I didn't do a second one.

To the lake and three laps around.

To the lake and one lap around with Julie. This second run was in the evening. First two-a-day in years.

To the lake and one lap around in Bedminster.

Evening run around the horseshoe. Two laps.

Afternoon run around the lake.

Evening moonlight run around the lake in Bedminster after returning from wedding venue shopping. Did four nice laps. Some of them fast.

Afternoon run/walk around the "gravel path" with Julie.

Run to the slackline spot by the tennis court with George and back.

Afternoon run around the formerly gravel trail with George.

Evening run to the park. South side of the bridge is open now, and I never crossed back to the north side. Bonded with a tree stump in the part of the park on the south side. It was cold and still and I was steaming.

To the park and back.

Warmup for lifting on the treadmill.

Afternoon run to the park and back.

Evening run to root rd and back. Slow at times, fast at times. Lots of ice on the lake.

Afternoon run to the park fountain and back. Got going kind of fast at the end of each direction.

Evening run to the far end of the park and back.

Afternoon run in Lyndhurst OH (east side of Cleveland) while fiance was interviewing at University School.

Afternoon run with Julie to root road. It was coooold.

Time was 26:23.

To the park and back. Finally got my new shoes back. Felt nice.

Warmup on the treadmill before lifting with Bernadette.

Morning treadmill at the gym before hanging with Sarah. Still can't figure out the workout modes. 5 miles at 7mph.

Afternoon treadmill. 4miles 7.5mph 1%. Only bumped the emergency stop button once.

Afternoon treadmill. Trying to get some data at reasonable speeds. Stuck at 8mph today, and made it 3 miles.

1km warmup on treadmill at gym before cardio.

2km on treadmill at gym after lifting.

Afternoon run around the lake in Jersey with Julie.

Noon run around downtown Lorain. First run in my new shoes, and first run that long in a while. Definitely the longest run of 2019.

Noon run to the park and back. I guess I really do need new shoes.

Morning run to the park and back. We're back to running/driving on the north side of the bridge.

Run with Julie down to Root Rd.

Evening run in Baltimore with Anne and Julie and Henry until he got a bloody nose.

Afternoon run to the park and back with Julie. Found a bathroom and some people playing pokemon go at the west end.

Afternoon run to root road and back.

Short evening run after getting back to Seoul. Distance estimated.

Morning run around Seoul. Tried to go the the river, but it turned into cars only. Pretty nice run. Distance is really roughly estimated.

Afternoon run across the river and down mainstreet just past the tracks.

2km on the treadmill at the gym.

Afternoon run around Bethany Beach. Felt good.

Afternoon run with Julie around Bethany

Turkey Dash in Huron with Julie. Felt pretty good considering my current fitness level. Even got a little competitive in the last mile. <22:30

Evening run to the park and back.

Night run to Lakeview park and back. First time in a while I've run that far.

Running around the cross country meet in south Jersey

Run to root rd and back (I think). I'm logging this almost a week later, but I'm pretty sure.

Evening run to Root rd and back. Didn't recognize the hose that I mistaked for the neighbor's recently.

Morning run down the block with Julie

Run from Mystic Hotel toward Haight Ashberry in San Fran.

Evening run toward Hruon Avery. Stopped about 2/3 of the way out because I rolled my right ankle and fell. Walked back.

Afternoon run to Huron Avery.

Evening run to Huron Avery.

Evening run to Huron Avery.

Running around the course at the South Jersey Shootout with Julie. Forgot my shoes, so I ran in flip flops!

Afternoon run to Huron Avery.

Afternoon run to Huron Avery. Feels good to run in the middle of the day.

Afternoon run to Huron Avery. Felt good. Got working hard.

Morning run/walk in Berlin. Good scenery. Lots of bikes. Turned into a bathroom emergency.

Evening run to Huron Avery and back.

Evening run to Huron Avery. Felt good.

Evening run to Huron Avery and back. It's been a long time since I've run and I really miss it. Knees felt good while I was running, and I thought about sharding the whole time.

Evening run to Huron Avery. Still felt pretty good but not with as good as the last few days. Didn't see Jack this time.

Afternoon run to Huron Avery. Met Jack again and he gave me an orange running vest. Felt good and like I was working hard.

Evening run out to Huron Avery and back

Afternoon run to Huron Avery and back. Felt pretty good. Chatted with a walker for a little while at the turn around.

Afternoon run to Huron Avery and back. Felt pretty good. left knee is a little sore now that it's been a few hours.

Late morning run to Huron Avery and back. My left knee and foot were sore especially at the beginning. Probably didn't help that I had just woken up. The faster I ran the better it felt. But I'm not in good enough shape to run too fast for too long.

Evening run to Huron Avery and back. Felt pretty good.

Final run of the summer with Michael. Out the trail by Walmart and back. Turned at the 20 minute mark. Estimated 8 min/mile.

Evening run with Michael, Brook, and Kim. Michael and I added on to the baseball field trails and back.

Afternoon run around the New Meetinghouse loop with Julie. Just a little bit of walking.

Evening run with Michael. Ended at the diner. Felt pretty good.

Afternoon run walk west of townhouse. Ran about 2km of about 3km.

Afternoon run to Huron Avery and back. Knee felt fine even without strap. Pushed my self a litttle bit.

Evening run to Huron Avery and back. I was doing informal leg swings in the driveway beforehand, and swinging my left leg back made my knee hurt. Made me think stretching, rolling, other soft-tissue stuff really might help. Didn't hurt while running. There was weird plastic-smelling smoke lingering part way there. Did lots of leg-swings at the turn-around point.

Evening run to Huron Avery and back. Not super fast, but decent for my current fitness. Knee actually didn't hurt at all. What a nice break.

Afternoon run. Warm-up from Julie's to the lake. Then interval-recover-internal around.

Felt good for the cardio, but the knee was rough on many steps.

Afternoon run to camp road. Worked hard on the way out.

Afternoon run around Philly. 25ish minutes.

Late morning run around Philly.

18 minute run-walk down Kelly Dr and back. Tried to move briskly while running.

Afternoon run up Kelly drive. Interspersed with walking. Run-time 39:30

Afternoon ride from Firestone to parents' house after dropping my truck off.

Evening run to Huron Avery.

Left knee started cracking going down stairs afterward.

Evening run around a cool new loop with Julie. Her place to the lake, to brown road, across to old farm and back Country Club. Walked a little bit of it. 53:27

Afternoon run just north of Philly while waiting for Jim. Forgot the knee strap. Ran 30 minutes out, chilled by the side of some stream, then ran back. 1:00:38

Evening trail run with Julie. Really more of a run / hike. It was fun :) Logging only the estimated running distance.

Evening run sound the lake with Julie.

Afternoon run to Huron Avery and back.

Afternoon run to Huron Avery and back.

Afternoon run with Julie around the country club meadow neighborhood.
1:21

Afternoon ride around Huron. Knee felt basically fine.

Afternoon ride to Camp -> Fox -> Rye Beach -> Huron Avery -> Scheid. New knee injury felt fine. Old one was kind of sore.

Afternoon run to Huron Avery. I felt out of shape. Bike trip knee injury didn't hurt at all during the run, but did hurt slightly afterwards.

Rode alongside Julie around her trail as she trained for her 10-mile race. It was short and at running pace, but my knee still kind of hurt, especially on the uphills.

Vision Quest Day 8

Vision Quest Day 7

Vision Quest Day 6

Vision Quest Day 5

Vision Quest Day 4

Vision Quest Day 3

Vision Quest Day 2

Vision Quest Day 1

Riding around key West on day zero with the family.

To Huron Avery and back. 24:49

Afternoon run to Huron Avery and back. Out in 11:43 and back in 11:14.

Windy ride to Bellevue and back.
Ride time: 2:31:20
Average speed: 21.8km/h

Afternoon ride east of Huron. Computer wasn't working for the first little bit.
Average speed: 23.1 km/h
Ride time: 2:04ish

Run walk it the pier and around Huron with Julie. Windy!

Short evening ride around Huron fields. New chain felt nice, but brakes need work.
Ride time: 54.25
Average speed: 22.9km/h

Afternoon run around the hills with Julie. 29:40

Afternoon run around the old country club lol with Julie.

Afternoon run in Black River road with Julie.

Afternoon ride in Jersey. Warm for the season, but a little chilly once it started sprinkling. Found a cool loop that included black river road.
Rode time: 1:55:02
Average speed: 21.9 km/h

Last training ride in NC. Got to Uwhare National Forest. It wasn't all that spectacular.
Ride time: 3:27:54
Average speed: 23.1km/h

Training ride in NC. Got super disoriented when I went exploring.
Ride time: 3:37:47
Average speed: 22.1km/h

Cold ride around 43F. Shoe covers help a ton. Heavy get probably do too, but my fingers were still pretty cold in the middle of the ride.
Ride time: 3:32:11
Average speed: 22.2km/h

Overcast, but only slightly rainy training ride. Had my first shouter, but, as usual, he was too much of a pussy to stop and fight me. Also got chased by a dog.
Ride time: 3:18:41
Average speed: 23.0km

Avoided all the rain that was forecasted for today's ride. The wind was tough in the last little bit, but seemed to favor me more than hurt me on most of the ride. Knee is feeling a little sore afterward. Hopefully it will be good to go again by morning.
Ride time: 4:02:30
Average speed: 22.5 km/h

Misty ride, but not bad overall. It was a short day at two hours.
Average speed: 23.4km/h

Did the whole lot of planned yesterday and added on a few km at the end to hit 100. Felt way better with a snack!
Ride time: 4:20
Average speed: 23.0km/h

Second training ride rely weather because it was sunny and no rain. But I forgot to take food, so 86 km was rough. Stopped at a gas station for a ketchup packet about 3/4 through and it helped just enough to get me home.

Ride time: 3:50:29
Average speed: 22.4 km/h

First training ride at Uncle John's. Took off in the rain and my forehead was super cold. Shoe covers kept my feet nice and warm although not totally dry. Luckily the rain stopped after like half an hour.

Ended up going 70km in 3 hours.

Afternoon ride around the 567 loop. It was 44F outside, and I was plenty warm with all the new cold weather gear.

Evening run with Julie around the hills. My belly was full of rice and burnt veggie burgers.

Afternoon ride around the shortened 567 loop.

First ride of the new year and tried out some christmas gifts. The long-sleeve riding jacket is amazing. The helmet isn't as bad as I expected but I need more experience before I can make a real decision. I did end up with a headache, but it is more likely because I forgot sunglasses than because of the helmet.

Night run after drinking in Morristown with Julie and Jackie. Pushed hard to destress.

Evening run around the foothill loop. Left my workout bag at school, so I ran in my summer shoes without the knee strap. Knee felt fine, but left foot hurt as usual. It wasn't an easy run, but went well considering my current fitness level. Legs are a little sore already.

Evening run around the hills with Julie. First run of the new year.

Evening run in the neighborhood with Julie.

To Julies with my keys after I got locked out of my truck. After I got warmed up my whole body felt fine except for my finger tips. I wonder if my gloves are too tight. Or maybe they just aren't that warm? I think tight though.

Evening run around the Hills with Julie. Good uphill. Wore the knee strap for the first time. Knee was feeling much better before and shortly after the run. Now, several hours after, it feels about how I would have expected from the past few months.

Evening run around the neighborhood with Julie. 15:30ish

Evening run-walk with Julie around the neighborhood.

Running around the meet of champions. Warmed up my knee a tiny bit in hopes of hurting less. Still tender afterwards.

Running to the bowl and back during the groups meet. Knee kind of hurt afterward.

(Not 100% sure on the shoes. Taking my best guess.)

Ride to school and back. Back was in the dark. #dstsux

Night run / walk with Julie around the neighborhood. Gave my knee a pep talk in advance. It pulled through like a champ. Good work knee. It seemed about the normal amount of sore today?

Late night run the evening after my GRE. I've been taking a while off of running to let my knee feel better. But running really relieved some anxiety. I hope my knee gets better soon, but it's a little sore to touch right now. Coach gave me glucosamine pills that I'm trying. Hopefully it helps.

To Casale and back during practice.

Run out the lower neighborhood and a 9-minute tempo loop at practice.

Mid-day run home from inservice programming. Walked down the crim hill. Really nice run.

Warmup with Jessica before Skylands that included the fateful leaf-catch-attempt fall. Then running around during three races.

Running around the course at counties.

Evening ride to GKG with after I locked my main keys in the truck. Then another trip home and back to actually remember the spare keys. #alzheimers

Rode to school and back. I really need to establish an official distance for that ride.

Running to the bowl and back twice during shore coaches' invitational. Left knee tendinitis (probably) is really hurting afterward. I think I better take some time off.

Running at the conference batch meet, and cooling down with the girls.

Rode from Firestone in Berkeley Heights to school via a few little detours, then home from school the short way.

Light run with four pickups during practice.

5k and 10k at Duke Island Park. This was the best running day I've had in a really long time. 5k was 20:30ish beating my 21:00 goal. 10 was 44:00ish beating my 50:00 goal, and my original 45:00 goal that I decided was unrealistic. I pushed hard in the 5k, and picked people off the whole time climbing from 10th to 5th. Then I missed a turn and two dude passed me and I had to get them again. I didn't plan to push hard during to 10k, but there were some people just hanging in front of me so I decided I better get them. And then more people started coming back to me. Then I realized I was getting a good time and decided to keep the pace. At the end I realized I could potentially challenge a guy and imagined the cross country girls telling me to "reel him in". So I started pushing. Had a minor motivational setback when I realized there was more of the course remaining than I had expected, but still caught up to him. I challenged with a firm but maintainable pace. Whenever he tried to pickup the pace I stayed steady and he quickly settled back to my pace. When I picked it up he went with me, but I never eased up again. I just kept building and eventually he broke.

Bike to school and back.

Short jog around the field while the girls were doing tempo at practice.

To and back from the hill at mountain park at practice. I didn't do the hill workout.

Bike to school and back.

Around the lower loop and out to Mt Hoereb. It was hot as balls and I almost didn't stick through that whole loop, but the decision point happened to be at the bottom of a shady hill, so I was feeling slightly better at that point. Good fortune. 34:11

Biked to school.

Workout with Cathleen. 300 at prescribed pace (74, 73, 72 ... 66, 65, 64), and 100 float in between (also 800m warmup alone).

To school and back the short way.

Bike to school the short way

Running around the course during the Belvedere meet.

Bike to school and back.

Bike to school and back.

Running around the course a Phillipsburg

To school an back the short way.

Easy practice run iwth Cathleen, Grace, Lily, Jessica around Mountain park. We forgot our pickups though. 31:52

To school via Foothill -> Twin Oaks -> Newmans -> -> Mt Hoereb. and back the short way.

Jogging around mountain park and nearby during practice. 28:29

Afternoon run to Brown -> Papen -> Mine -> Hardgrove's Pass. I had planned to walk the steep downhill on Mine. I actually did walk a tiny bit of steep downhill on Brown. But when I got the that hill on Mine some kind of giant fly was chasing me and I had to flee.

I wore the old shoes because the new ones are at school. I think the new ones might actually be helping. The bottoms felt dead at first. I guess we'll see how it feels in the morning.

Running around the course during an awesomely successful Newark Academy Invitational.

To school and back.

Hilly loop in the "lower neighborhood" during practice. Alternated between chatting with Grace and Cathleen. It was a pretty tight pack most of the time.

Ride to school and back via the chain path to Crim. Saddle bags were getting in the spokes a bit when I cranked hard. I think I need to adjust the lower zip ties.

Time trial at morning practice on the back field. Finish right with Ryan and kept Nikki in sight the whole time. Didn't feel super great, but pretty good. I'm not sure I went 100%, but probably at least 90%. Also not sure exactly how accurate the course distance was. 20:53

Afternoon run around home that turned out to be longer than expected. Mostly easyish, but worked the climb back home at the end. 47:40

Afternoon ride around the 567 loop. Also a little longer from the new place. 1:48

Casual afternoon ride from home to the bike shop, shoprite, and back home.

Noon run around the Foothill loop but from the new house. I went out Arthur and came back Glenwood. Looks like about +- 300m for various ways to start and end the loop. Tried not to lollygag at the beginning, and actually work the hills near the end. Got myself into the three-step breathing pattern for a while. 42:19

Warmup run over to Casale and up the hill once.

Long late night walk/jog from Stirling Hotel back to Short Hills campus. All in flip flops except for a little that's barefoot. Total distance was around 18 km. I really don't know how much of it I ran, but it might have been as much as half based on my experience run walking back from the hawk watch this summer. But the total walk time was still pretty close to the original estimate. I'll estimate conservatively.

A little jogging and a Tempo loop with Asja at practice.

First run at normal cross country practice in the rain. Felt kinda tough. 29:29 Distance is probably estimated.

Rode home from school after running up there in the evening.

First run from the new place. Ran to school to unstash my bike. Also found the passage for the first time.

Afternoon run with Julie in Delaware. 33:22

Late morning run around the dump loop. Tried to hold it to about 8:00 pace. Thepast week or so I've been realizing that 8:00 pace is faster than I thought.

Afternoon run to Camp rd and back. Came back around 2ish minutes faster than I went out. 33:27

Late morning run around the Dump loop in the forward direction. Pushed pretty hard the whole time. Noticed I was slowing down a little on Mason rd and immediately resumed my intended pace. Right lower calf got really sore with about a mile to go and I actually stopped to stretch for a few seconds. The stretching didn't feel like it was helping, but felt slightly better when I started running again. After about 400m the pain went away though. 44:04

Morning run on Bartlett rd. Went out with Ryan who stopped after 2 miles because of (probably) IT ban issues. Then came back with Lily. Last mile felt great for both of us.

Afternoon run on the Northville Lake Placid Trail. It was much rockier and rootier than we expected, so we didn't go too hard. Luckily My face didn't hit any rocks (sorry Grace).

Afternoon run on the Flume trails. We thought the trail was longer than it is, and ran around an under-construction ski area's parking lot. 33ish minutes. Distance is estimated.

First run (for me) of cross country training camp. Started with Nikki, Anna, and Ryan, but turned into just me and Ryan after the first 3ish miles. Pretty hard one for me especially at the beginning. 49ish minutes. Distance is estimated.

Afternoon run around the dump loop backwards. Pretty hard out to Mason Rd, and really hard in the last mile. Pretty casual in between. No watch.

Easy late morning run to the bar with Mike.

Evening run around the metropark with Isaac. Mostly trails. Around 50 min.

Morning run with Tyler around the abandoned cart paths in Pittsburgh. 41:42

Evenin run with Michael and Isaac around the Carlisle cross country course, through the construction zone, through the weeds over the McClures Gap and then through the private property.

Evening run up to the hawk watch to get the motorcycle after Courtney and I left it up there. Isaac was supposed to join, but bailed to write evals. The run was harder than I expected, and I had a little headache when I took a few minutes rest at the bottom of the mountain. But I made it in only a minute slower than my first run. 1:13:49

Afternoon run around what was supposed to be the extended Meeting House loop with Isaac, but a farmer stopped us so we went for the full Union Hall loop. Stopped to walk a bit on the way back. Hoping the hawk watch run will be doable.

Afternoon ride out McClures to Enola to Waggoners. Felt hard to ride. The bike might need some tuning sooner than later.

Afternoon run up to the hawk watch mostly in hard rain until the base of the hill. I completed this resolution! It tool 46 minutes to get the 9km to Enola rd where I stopped for a brief (~1 min) pee and stretch break, 1:01 to the switchback, 1:13 to the top. I hiked to the rocks where I dried my shoes and socks and took a little meditation/nap break. Ran back down and hit Enola rd by 1:28. From there I ran and walked intermittently. Running stretches were Stone Church - Echo, North Middleton - Union Hall, Turnpike - home.

Afternoon run out McClure's Gap, across Willow Grove, and Back Waggoner's Gap. Plus a little extra distance to photo Shannon Ln and even a little more to go back and get my camera.

Afternoon run around the new extended meeting house loop. Tiny bit longer than normal because I started by heading to North street so kids wouldn't see me shirtless.

Night run with Rachel around the Meeting House / high school loop. Walked a little.

Afternoon run around a new meetinghouse loop with Almamie. Starts by going out McClure's gap and then cuts through a field behind the occasionally stinky farm coming back out onto Meeting House just north of the turnpike. It was a great run. Walked a little on the 74 stretch because Almamie hadn't done that much endurance, but the walking part is not counted in the time or distance. 39:31

Afternoon ride up to the hawk watch as a storm rolled in from the west. Awesome virga across the valley on the way up with clear skies on the north side. Got rained on a little up top, and saw a rainbow on the way back. 1:12 total ride time.

Evening run to the river and back with Michael. Also swam to the dam.

Afternoon bike ride out Spring Garden Rd and tested to confirm that Alina's trail goes through if you go through the farm.

Afternoon run with Almamie through the classic car show.

Evening run with Shannon, Richard, and Michael around the New Meeting House loop after dusk. It was an amazing run. So many fireflies like the run with Maggie several years ago, and it made Richard meet his CTY goal. I also messed up the beginning a little bit and we ran across a field / backyard at some point.

Afternoon ride with Shannon around a similar loop to the one I ran with Alina. Discovered a really pretty add on by continuing past 174 on the southbound leg. Just about an hour.

Rear ended a dude in a car on Louther at Hanover.

Evening run around the Union Hall loop. First time I've run that in a while. It actually felt pretty good and I built to a proper run by the end. 53:55.

Afternoon bike ride that started out super easy to recover from yesterday's run even though I feel much better than I expected to. Only thing really sore (so far) is the infamous left arch, but even that isn't as bad as I expected. Out McClures Gap to Enola, then up to the hawk watch and straight back. Climb from Enola to the top was 24 minutes.

Best run of the year so far. Set out to do 10 miles with Alina after a late night on the knoll and at the diner. I was pretty worried because I haven't run that far since the last time with her. It honestly went as well as could possibly be expected. We didn't even get stuck in a field as the trail ended this time. Mapping it out afterward looks more like 11 miles. Time was somewhere around 1:35ish

Evening ride to the end of Creek road and back. 1:35

Afternoon run toward walmart to get my truck with the keys locked inside when I realized I had forgotten my spare set. Turned into a run up college street and back through the school property.

Afternoon ride north of town. Explored Stone Church Road and others. At one point the barn smell was so strong I had to use what I learned about flying into clouds and just turn right around.

Afternoon run with Almamie around Carlisle Plaza. 27:30

Afternoon run with Richard and Shannon. Richard got a new "PBCTY" and Shannon and I added on a few extra miles. My mapping and her watch disagreed slightly, but possibly because I forgot the exact route.

Study hall ride With Shannon around a similar loop as the other day. This one will have lots of cut back points which I like. We got about two blocks out and came back for sunglasses, but I rode over some plastic and popped my back tire. I replaced the tube with one from Jose's bike that was a close enough fit.

Evening run to the river, swim to the dam, run back. Met a dude that caught a huge carp. The river was high.

Found a new loop around the east side of the city.

Afternoon run around the Army Heritage loop. For some reason, I couldn't find that distance in my running log anywhere, so I re measured it on the map. Crazy.

Evening ride out to Graham's Woods and back.

Evening ride to the hawk watch and back. Good sunset, but it was over my shoulder on the way home. 1:17

Afternoon run with Almamie around the Meetinghouse -> High School loop. 21:!4

Afternoon ride around Carlisle. Explored a few new roads.

First Carlisle run of the summer. May have discovered what will be a cool loop. Couldn't tell in the dark though. 27:00

Morning run around the Van Holten Stony Brook footpath. 32:48

Van Holten school loop plus the Carlene loop: 41:16

Hot afternoon run around Van Holten school with Julie, then branched off and went the long way around the neighborhood loop. First time in a while I worked hard enough to make the stummy hurt mid-run. 44:43

Late afternoon run around the Candlewick loop. 30:38

Evening run around the neighborhood loop. 30 min exactly

Evening run to the end of Thruway with Julie and then around the neighborhood loop alone. Pushed hard for the second half (except for a few seconds rest at the stop light). 29:33

Evening run around the Foothill loop. It sprinkled a few times, and lightning was off in the distance by the time I got the the top of the hill. Right as I crossed 206 the downpour and hail started. It didn't hurt and was actually kind of cool. A fun end to the run. 36:00

Afternoon run around the Van Holten school loop, which is now officially canonized and includes a trip down the playground slide, with Julie.

Training ride out to Revere PA and back. Planned to spend the night but decided to head back when I still had daylight. Bugs did get bad after dark though. Left around 3:00 and got back around 9:15

Night run discovered the Van Holten School path.

Afternoon run in the light rain. Some parts hard some parts nice and easy. Just ran however I felt.

Afternoon run around Candlewick loop. Felt pretty good. 31:17

Afternoon run around the neighborhood loop. Felt pretty bad.

Rode to school, to the park, out peapack with Reid and Tom before bailing, and back home. My throat hurt a little which may have contributed to not feeling great.

Excellent afternoon run on my day off. Stony Brook -> Bridge -> Meadow -> Deer Run -> fast route home. Also figured out that Dumont is a dead end. No watch, but felt like a good summer run.

Afternoon ride in the rain to Shoprite and back. Carried groceries in my saddlebags.

Afternoon run through the hood to Meadow and back Van Holten.

Afternoon run around the squeeky neighborhood loop.

Afternoon run around the neighborhood. Pretty sure this was the longest run of the year.

Afternoon ride with Reid around the lake loop. I drove to the park and back. 1:07

Afternoon run around the Ardsley Loop. No watch.

Afternoon ride around Burnt Mill, Rattlesnake Bridge, Lamington, Lake, and back on 202.

Late morning run around the Candlewick loop.

Afternoon ride with Julie around Burnt Mill and the airport. 50:33

Afternoon run around the Ardsley loop. 31:56

Afternoon run around the Foothill loop. Felt a little out of shape, but it wasn't bad. 36:05.

Evening ride around the lake house loop with Reid. Distance estimated, may be updated.

noon run around the neighborhood loop in the rain with Julie. 32:00

Evening run around the neighborhood loop. Start and end felt pretty good. Still felt a little fat in the middle, but not as bad as last time.

Evening ride around Readington rd area.

Afternoon ride with Julie and Jay. I adjusted my derailleur before leaving and the gears were much better today.

Evening ride with Reid and Tom around an awesome loop from Harry Durham park. Went around a lake and some other cool roads. By riding there and back from home I totaled 45km which is pretty far consider how much I haven't been riding.

By the end of the ride second gear was completely useless.

Afternoon run with Julie out Van Holten and back. I had hoped to get to the foot bridge, but we turned around after 1.5 miles. So either we didn't get to the bridge, or I was thinking of the wrong road.

29:30

Afternoon ride where everything felt pretty good considering how long I've taken off. 2nd gear still makes noise though. What else could I replace. Out Garretson along the Keating loop and back 206.

Short afternoon run around Meadow on a freshly upgraded bike. I had to make soooo many adjustments before reaching Country Club.

Afternoon run around the neighborhood loop. Went pretty slow but still had to work hard. I've taken a lot of time off.

Second ride. It was cooler today (9 degrees) and I wore my light head sock and full finger gloves. This weather is totally ridable.

Rear tire was flat when I went out, so I pumped it back up and rode. Guess I'll have to replace the tube and tire.

First ride of the season, around a new loop to Readington Rd. Pumped up the tires and noticed some red was showing through the back one. Also tried to pay attention to my shifting system since I've been thinking about replacing it. It really doesn't feel bad, but still clicks in second and is hard to shift up to 2nd like it has been since day 1. Since new Shimano hardware is cheaper than I expected, I might just buy some to try it out and see whether I feel a difference. New parts instead of 8,000km old hardware can't hurt.

Afternoon run out Van Holten, (walked) across the bridge, and back Stony Brook.

Afternoon run around the neighborhood loop with Red Lion loop and Reagan dead end with Julie. Watch got reset before posting. I thought it was right around 30 min, but that doesn't sound right considering my Foothill loop times for about the same distance.

Afternoon run covering the newly discovered Floral -> Deer Run connection and back Van Holten. 33:45

Afternoon run in shorts. Put the insoles in my regular running shoes today. Felt great. I definitely need to rebuild the base though. 42:51

Late morning run up Country Club -> Meadow -> Great Hills -> Candlewick -> Farmer -> home. 50: 17

Evening run around the Ardsley loop. I've been wearing insoles in my work shoes the last few days and I'm starting to think they help. 30:55

Afternoon run around the neighborhood loop with Julie. Legs are a little sore already.

Evening run around the Foothill loop. It's getting harder as I'm getting out of shape. My knee is feeling a little better, but still not back to where I would want it. I guess we'll see how long I can handle getting out of shape as the sun stays up longer. I still want to run a good 5k sometime soonish. 35:07

Evening run up to Ardsley, and a tiny bit into it, then back.

Longest run of the year! I love saying that at the beginning of the year. And unlike last year this one wasn't that long, so it will be feasible to break that barrier a few times. It was cold and super windy. I really struggle with winter running. Neighborhood loop in 25:39.

Last run of the year. Around the Golf Links loop, and explored Strawbridge St and Lyme Rock Rd.

Evening run around the Foothill loop backwards as it got dark. 33:19

Afternoon run out to Camp rd and back.

Noon run around the dump loop.

Morning run to the turn around and back with Sarah, then to Huron Avery and back alone. 30:11 total.

Noon run around the dump loop solo.

Noon run around the dump loop while Sarah biked nearby.

Noon run around the dump loop. 45:11

Morning run around the neighborhood loop plus some a little add on around the Red Lion area before driving to Ohio.

Noon run with Julie around the Neighborhood loop, but I continued north on Country Club and added the Dow loop on my own. 48:53

Afternoon run around the Dow loop then the Glenn Ridge loop. 40:36

Afternoon run around the December hood. It was warm today and stuff started to melt.

Afternoon run around the December hood. 46:42

Evening run out Garretson, around the Christmas light circle, and back Van Holten. Felt good. 42:33

Evening run around a short loop with Juniper and Steeplechase. 35:08

Late evening run out Van Holten exploring a little of Rolling Knoll looking for a Christmas light house that Steve Frantz told me about, but not finding it because I went down the wrong road, and Back Garretson. 47:00

Evening run to the mall and back to see the Balladeers sing.

Afternoon run around the neighborhoods. 48:04

Afternoon run with Julie around the Glenn Ridge neighborhood loop, and then added on the Dow loop myself. 1:01:52

Evening run around the Candlewick loop. It only took 28:04, which let me know that it was shorter than I expected. I was pushing pretty hard though.

Late afternoon run around the golf links neighborhood loop. I actually made it home as it was getting dark. First daylight run in a while. 26:12

Evening run out Glenn Ridge -> Garretson -> 28 -> Meadow -> Van Holten. 43:00

Evening run up Country Club -> Meadow -> Goldfinch -> Ardsley -> Country Club.

Evening run around some new neighborhood roads including the ones inside my block. 37:29

Afternoon run up Country Club, right on Clear Brook, through a nearly unpassable trail to Old Farm back down 206 to Talamini 37:00.

Afternoon run up Country Club, the the yard onto Ardsley, over to Meadow, and back VanHolten. Felt good. 44:27

Evening run around Ardsley, and off the end back to Country Club. 30:27

Evening run around yesterday's loop but cut over to Meadow via Short Hills. 43:32

Evening run around a loop in the middle of country club and meadow. I got kind of lost, but worked it out. 40:45.

Evening run out Mt Horeb Rd and back after school. 34:55

Mellow afternoon run around Talamini -> Van Holten -> Meadow -> 28 -> Garretson -> John Christian -> Thruway. It was comfortably chilly at around 9°C. This was my first really nice hard run since the race last weekend. Glutes and Hamstrings were sore at the very end, but ultimately felt good. 42:54

Afternoon run around Sarah's house.

Afternoon run to John's parents' house for Thanksgiving after NJ. Left leg still felt kind of roughed up from the race. 31:37

Evening run around the foothill loop while mom and dad were at Walmart.

Afternoon run around the neighborhood loop to recover from the trail race yesterday. My feet are sore from the spike, ankles are sore from the uneven terrain, and back and leg muscles are sore from the run.

Trail race "5k" that I think was more like a 7k plus warmup and then running around MOC to cheer for Nikki.

Wearing spikes was a mistake because the course was so rocky.

Back loop of the course with Ally, then 5 strides.

Around the course and Mountain Park during practice. 19:26

Modified version of my favorite workout with Nikki, Anna, Avery during practice.

400 - 1:15
800 - 2:45
1200 - 4:18
800 - 2:15
400 - 1:18
200 - 0:36

Afternoon run around the old course (pretty much).

Easy evening run with Julie that retraced steps around the house.

Running around the course at the groups meet.

Easy run during practice around Mountain Park and the course. 16:21; same time as my 5k PR, so I'm guessing I ran less than 5km.

Tiny run with Allison and Sehyr at practice.

3 Casale intervals during practice. I intended to run with Nikki, but she couldn't quite keep the pace I wanted to.
4:33
4:33
4:25

Afternoon run around the neighborhood loop. I was surprisingly sore from yesterday's run, but I did make it. 25:24.

Evening run around Talamini -> Country Club -> Meadow -> Van Holten -> Country Club ->Talamini. 53:05

Running on the track with Sehyr. We were timing the plateau breaker workout for Grace, Maya, Isabel, and Annette. So we went back and forth between the start and 300m mark, and also jogged laps during their recovery.

Ran just over two miles on the backwards course as a warmup for their downhill 200s. It was a little quick, and I was wearing my sweatshirt because I forgot a T-shirt.

Ran around the bowl at Holmdel after timing the rest on the girls' 800 tempos on the course. I continued after the 2 mile and did some jogging to get there so I think the total distance was around two miles.

Afternoon ride to Pep Boys to get the truck.

Afternoon run back form Pep Boys after dropping the truck.

Afternoon run to hell hill and back, and one time up the 400m with Anna.

Running around the prep championship.

Strong evening run in the cold around the neighborhood loop. 23:56.

Running around the Skyland Conference meet this afternoon.

Evening run around the neighborhood loop after the Indians game. Pushed a little at the end, but still ran 25:07. I guess most of it must have been pretty relaxed.

500 intervals on the track. This was the same workout the girls did at practice today, but I did it afterward. My goal was 6 - 8 intervals at 1:48. The first few actually felt harder than the later few. Maybe I should have warmed up more than just a lower loop. Times were all fast at:

1:43
1:41
1:43
1:43
1:44
1:42
1:43

Cooled down on a two mile out and back with Julie down Thruway at home afterward.

Late morning run with George around Talamini -> Country Club -> Van Holten -> Meadow -> 28 -> Garrettson -> John Christian -> Thruway.

Pushed in the last 1km roughly. Felt good.

47 minutes even.

Afternoon run around the loop that I rolled my ankle on last week. I nailed it this time. The new shoes felt great! Total time 1:06:12

A little running around the County meet at Pleasant Valley Park, and then a night run around the Neighborhood loop.

Three intervals at Casale. Wanted to do four intervals in 4:30, but ended up running 4:33, 4:36, 4:25. I got that fast time on the third one by telling myself that the time was more important than the number of repeats.

Run back from Casale. Didn't get to do the workout because of my rolled ankle yesterday. It does feel better than I expected though. By the end of the school day it didn't hurt to walk. And after a little warming up, running back was fairly pain free. Maybe it's stronger than it has been, or maybe all the damage that can happen has happened.

This stared out as a really great distance run until I rolled my ankle again. I headed up Country Club to Meadow to 28 to Garretson. And that's when it rolled. At the 9 km mark. The last time I can remember a bad roll was on my 27th birthday almost 2 years ago. I thought that was really getting better, especially with the slacklining.

Anyway, I stood and then walked or aout a minute before running all the way back to Country Club. Then I walked up the hill, ran across the top, walked down the Talamini, and ran home.

Evening run around the Foothill loop with George and Julie. Julie hung until the end of Thruway. George and I stayed together until the downhill after Mine Rd, and Then we really started to open it up. This was one of the best runs I've had in possibly years. I think I finished around 6:00 pace, but that is a subjective estimate.

The total run was 35 minutes, but the beginning was pretty slow, so I don't have an accurate objective picture of what my effort was.

Afternoon run with Matt and Tim during practice.

Running around our home course at the meet.

To the end of mountain rd and back. This was my first run back (other than at the meet) since Thursday. I took some time off because my knees have been feeling tendinitisy. I guess it was better today, but not gone. As usual, it felt better after things got warmed up. That's been true of my feet for the past few years, so I guess maybe I should just live with it in my knees too.

Running around the course at shore coaches' invitational.

Mellow afternoon run with Julie up Country Club to the bridge and back.

Edit: This was originally posted as the 29th, but I'm pretty sure it was in fact the 27th. (edited 04 October)

22 minutes around campus and mountain park. Went pretty easy to try to get that aerobic benefit, but it was a pretty short run, so I don't know how much I really got. My right knee has been feeling a little tendinitisy lately, and today was sort of okay. I'll keep an eye on it.

Distance is estimated.

To school and back with George. It was pretty cold in the morning and I wore the new full-fingered gloves. They are warm and padded, but a tiny bit small. I'm optimistic that they'll stretch though. George crushed me on the hill on the way home.

Evening run around the neighborhood without a watch. Built to be really fast again, and actually was pretty fast throughout.

Two part run with roomies. Started out with all three of us going around the neighborhood loop clockwise. George and I decided to pick it up by the YMCA, and really pushed by the end.

Second bit was with Julie to get in enough minutes for her challenge, but my thighs really started chafing.

Two part run with roomies. Started out with all three of us going around the neighborhood loop clockwise. George and I decided to pick it up by the YMCA, and really pushed by the end.

Second bit was with Julie to get in enough minutes for her challenge, but my thighs really started chafing.

To and from school but via the longer route.

Four 1200s on Casale with the girls. The first one was around 4:45 because I was hanging with Anna and Nikki. The rest were around 4:35 because I got into my own group.

To and from school.

Ran around the course with the girls in about 25 minutes.

Afternoon ride around the Keating race loop but starting from home and going Talamini -> Country Club -> Meadow -> 28 -> (following race loop and turning from Mountain right onto Long) -> Garretson -> Thruway.

A lap with Tim Leer, then out the the close end of long road and back, and finished with a hard 800 on the track in 2:46.

Mellow afternoon run around Talamini -> Country Club -> Meadow -> Van Holten -> Country Club -> Talamini. 45 Minutes. My left hamstring was sore, probably from not stretching or cooling down after the hard end to yesterday's run. And my right knee was sore and I don't know why.

To and from school.

To and from school.

To school and back.

Around the course at Natirar. Distance is estimated.

To school and back.

To school and back. On the way home I went Mountain -> Summerville -> Washington Valley -> Country Club.

Out mountain rd for 16 min and back in 15 during practice. Distance is conservatively estimated because I didn't note exactly where I turned around.

I just realized this is one of the only roads on which I just naturally turn around in the middle.

Mellow afternoon run. Set out to do the Foothill loop backwards, and decided to take the Allen route which only actually added like 50 meters. When I got to Mine road I decided to climb the hill and then cut across Mountain Top to Crim and came back down. Finished the Foothill loop backwards, and pushed a little at the end. 45:52.

Running around at the Newark Academy Invitational. Distance is estimated.

To and from school. Shifter could still use some work. I had to climb the Crim hill in second gear on the way home.

Easy run to and from hill workout in neighborhood across from lower loop.

To and from school, and a little test ride after messing with my shifter.

After work run around the Foothill loop. Good medium effort. Ran in the short shorts, and mythighs are starting to burn. Guess they need to toughen up. Or get skinnier. Intentionally didn't wear a watch. Ran in the old shoes because my new ones are at school.

Ride to school and back. As I was leaving school, I noticed I had a rear left spoke broken.

Hard afternoon run around the neighborhood loop. I wore my short shorts running for the first time, and channeled old cross country vibes. Finished the loop in 20:58, which converts to about 19:25 for a 5k. I'm pretty happy with that for now. The time trial section from the school crosswalk to the speed limit sign on top of the Country Club hill took 4:23. I'm pretty sure it was 4:20 whenever I did that last, but with the faster start and follow through, I'll take it.

Wore the old shoes. New ones are at school.

Afternoon ride around the 567 loop. Took the detour this time.

Afternoon ride around the 567 loop. Started out in short shorts but quickly turned around to get the padded pants. Didn't take the detour today. Just carried the bike over the out bridge.

Ride to and from school.

To school, to the post office and back, part way back home until I noticed my bike computer fell off, then back to school to get it, and finally home.

Hell hill with the girls.

Easy 39 minutes out Mountain rd and back during practice.

Two separate trips to and from school. Rode in with George and Julie and back alone after practice.

Afternoon ride around the 567 loop with the little bridge detour again. Accidentally daydreamed right through the Garretson turn on the way back, so I came back Talamini instead.

Afternoon ride around the 567 loop with a little extension to what I think is called Ronan to avoid the out bridge.

Started this hot afternoon run with a half-baked idea of doing intermittent 800s, but bailed after the first one. I still felt lunch in my belly and it was super hot and I just generally didn't really feel like running. Instead I did an easy lap around campus.

Easy run around campus during practice. 28:38. Distance is estimated.

Afternoon run out Mountain road to the end and back. The girls went out for 20-25 minutes and back faster. I went out for 20 minutes and back in about the same.

Afternoon track workout at Pingry. Roughly one mile warmup followed by my classic 400, 800, 1600, 800, 400 with one lap rest between each. Target pace was 6:00 per mile since it was my first time doing this workout in a while.

Generally felt really good despite having to keep my shirt on. The only exception was some weird chest pain in the last 200m of the second 800. I eased way off just in case and barely hit my time.

Time. Pace.
1:22 1:22
2:48 1:24
5:48 1:27
2:57 1:28 (eased off)
1:26 1:26

Test loop on the course for our first practice, then another loop with Lily, then a road jog out the the end of Casale and back by myself.

Evening run around the foothill loop. It started to drizzle in the second half. I felt much better than I have, although the time was only decent. I accidentally reset the watch, but I think it was around 33:00.

Hot afternoon run around Thruway -> John Christian -> Garretson -> 28 -> Meadow -> Van Holten -> Country Club -> Talamini.

It was tough and I had to stop to recover at one point. Possible contributors are: Dehydration (possible, but not especially likely), Lack of Food (barely had any breakfast, but pigged out all last night), Heat (pretty likely contributor).

44:06

Afternoon run to Huron Avery and back. It was fairly hot. I ran medium speed on the way, raising the tempo a tiny bit at the end. I didn't take my usual rest stop at the turn around, and pushed on the way back. I think the times were 10:55 and 9:35.

Afternoon run along the prarie path in Elmhurst with Alina and Matt on the way back from Milwaukee. Sooo sweaty!

Evening run to Huron Avery during mom's birthday party. Didn't start out hard, but felt good at the half way point and built on the way back.

Mid morning dump loop. Rested at Huron Avery corner and the white church. It was soooo hot.

Afternoon run around a new loop. Talimini, Country Club, Van Holten, Meadow, Dutch Farm, Candlewick, Juniper, Country Club, Talimini. It was warm, but not crazy hot, but I still felt crappy. I'm all but certain it's because I haven't eaten much lately while I'm trying to detox from the CTY diet and lose a little weight. I took three different rest stops. 44:57

Afternoon ride around the 567 loop the day after CTY. Had to walk across a closed bridge. Crossing the bridge wasn't that hard, but the barriers the construction people put up were.

I guess it's time to inflate the tires again because the same loop is back in the 38 km range on my odometer.

Evening run around the combo loop after getting back from CTY. It felt pretty good. It was dark. I stepped in a ginormous puddle by the JCC and splashed it all up my front. 43:05

Afternoon run a little ways down the trail and then back to walmart with Alina, and I ran back alone while she shopped. Last run of the year. I'm glad we did it together.

Evening run to the river with Chris Allulius and Alina. He set a too-fast pace at the beginning and we pushed him to hold it. We ran back alone, still pretty fast.

Evening track workout. Twelve 400s. I'm pretty sure I've only ever done ten before so I felt good about doing twelve. It was a little cooler than the last few times and there was a breeze. I don't remember each split this time because I guess twelve is too many for me to remember now. They were all right around by goal time of 1:25.

Evening bike ride that ended up being shorter than expected because the bugs were so bad.

Evening bike out to Bears and back on Waggoner's Gap rd. Lots of bugs in the face. Luckily I remembered my safety glasses.

Early morning run with Alina down to Boiling Springs and back. We got a little derailed when our trail ended, but managed to get back on track. By the end I was feeling pretty crappy.

Morning run with Alina (and kind of Bree and kids) around the Dickinson trails. Alina estimated the distance as, "at least five [miles]".

Felt okay, but definitely not great. Probably because I stayed up irresponsibly late the night before.

Evening 400s with Alina. We did 10 this time. I hit my splits well except for the second one when I clearly just didn't have my head in the game.

1:24
1:28
1:24
1:24
1:24
1:23
1:23
1:22
1:23
1:23

Next week we're planning to do 12. I'm pretty sure 10 is the most I've ever done, so I'm pretty nervous, but optimistic that I'll be able to handle it.

Afternoon ride from the north side of the ridge back to town. Karl and Gabe dropped me off. I didn't go as far as I did with Rutter last year. And I was sad that I didn't think of him as much as I wanted to during the ride.

The north side of the slope seemed really steep, and I worked hard to climb it. It felt interesting going immediately into the downhill after climbing so hard. When I ride out and back, I always chill and recover at the top for a while.

Evening run around the McAllister Church loop. Not quite the longest run of the year, but darn close. 1:22:31 worked out to be 8:04 pace.

Afternoon ride to Party City in Mechanicsburg. Trafficy.

Evening track workout with Alina. 400s with 200m active rest on a 3 min interval.

82
81
82
82
82
83
82
81

Evening run around the neighborhood to the south with Alina.

Evening run with Alina. Got lost in the field. Great run.

Afternoon run around the high school loop with Luke and Alina, then added on twoish miles with Alina afterward. At least half the loop was in the rain.

Evening track workout with Alina. We did 6 X400 starting every 3 minutes, and had to get 200 recovery in that time. My goal was 1:25 per lap because that is just about 18:00 5k pace. I ended up hitting them in:

1:21
1:22
1:21
1:20
1:20
1:18

Felt awesome. And we had to climb the track fence to do it.

Evening bike ride down to route 174. I was getting back at dusk. Nice ride.

Morning run with Alina. Set out to be 10 miles, and it was a tiny bit over that. Out Trindle rd to the trail and south toward York Rd. We accidentally got off the trail too early and wandered around the countryside for a while. Took a few bathroom and water stops, but ultimately had a good run.

Afternoon run with Jimmy around the neighborhood south of campus. Forgot to start the watch, but did mistake the time of day for the run time at one point while we were out.

Night run after study hall with Alina. She keeps up with me better than anyone else here, but I still pushed the pace a little. I've gotta stop doing that or she'll stop running with me.

Forgot to stop the watch again.

Evening run to the river with Alina, back with Mandy, and to the end of Louther and back by myself. Moderate with Alina, slow with Mandy, and pretty hard by myself. I made it to the end of Louther (just under a mile) in 5:56 and back in 5:58.

Mellow afternoon run with Jimmy and Helen around Luke Ln. We dropped off Helen and then picked up the pace. Went around the Meeting House loop backward and crawled through the pipe since the bridge is gone. There were a few stops for Jimmy to stretch and let Helen recover from the hill.

Late morning ride up to the hawk watch with Cassie. She was worried she might not make it, but she totally did. And we cruised on the way home.

Mellow afternoon run with Jimmy to the west end of Louther and back. At first I had a hard time finding the right pace, but then I fell into a groove and started to go into cross country mode. It ended up being a little bit of a push at the end. 13:51

Afternoon ride to the hawk watch and back. Hard climb as usual, but also rewarding.

Study hall ride out Newville and back Creek.

Evening run around what was supposed to be the meeting house loop with Alina. We got to the turnpike crossing and discovered that the bridge no longer exists. It is just an embankment now. So we followed a road along the south side through a construction zone and through the high school.

Afternoon run around the heritage loop. I thought it wasn't that hot, but I clearly forgot how Carlisle afternoons work. Started the watch, but forgot to stop it.

Hot afternoon run to Huron Avery and back. 20:32

Afternoon run around the Foothill loop. 32:42

Afternoon run around the Foothill Loop. 31:22

Race against Tom. He started pulling away earlier than I expected, and never came back. I'll need to lose some significant weight if I want to beat him.

Afternoon ride with Tom Keating around our race course. I worked fairly hard at first and borderline struggled to keep up, but he really eased it up at the end. I'm not sure whether he got tired or he thought I got tired or what. I think I at least have a chance in the race though.

Evening run around the neighborhood loop. No watch. It was pretty warm, but I felt good.

Afternoon run around the foothill loop. Felt sluggish. Intentionally didn't wear my watch. I can tell by the amount of sweat I'm dripping that summer is here.

Afternoon ride around a new loop. Thruway, Garretson, 28, Burnt Mill -> Copperthwaite, River, Cedar Ridge, Lamington, Rattlesnake Bridge, Burnt Mills, Country Club, Talamini.

Afternoon ride around the 567 loop.

Night run around the neighborhood loop. Didn't wear a watch. Rolled my ankle on Garretson, but I think maybe the slacklining has really helped strengthen my ankles, because it didn't crack or hurt much. My ankle flexor is a little sore, but it really doesn't feel sprained or anything like that. Still not running today (the next day) but that's because I'm a lazy bum not injured.

Night run around the neighborhood loop. 24:28

Mellow evening run around the neighborhood loop. I knew I wasn't pushing too hard, but caught myself clomping a little more significantly that I intended going up the hill on Garretson.

Afternoon run around the Foothill loop. 32:08. Felt pretty sluggish, but the time was still in my usual jogging range.

Afternoon ride around the 567 loop plus a little detour to look at a house for sale.

Afternoon ride around the 567 loop in light sprinkles.

Afternoon run around the Foothill loop. 30:50

Afternoon run around the Foothill loop. 31:41

Afternoon run around the Foothill loop. 32:31

Afternoon run around the neighborhood loop before heading to Princeton. 22:40

Afternoon ride around the 567 loop and got rained on a little bit. Odometer said 37.5 again, so I think the tire pressure really did make a difference.

Afternoon ride around the 567 loop. I filled my tires and the route registered to be over half a kilometer shorter. I wonder whether that is just coincidence. I also didn't wear sunglasses because I lost them during Sarah's wedding weekend. Although the sun was bright at times, the worst part was all the bugs and pollen getting in my eyes.

Afternoon run around the foothill loop. 32:01

Afternoon run out Mountain rd and back after fencing.

Afternoon run around the foothill loop. 31:08

Afternoon run around the Foothill loop. Pretty sure it was 31:11.

Night run around the neighborhood loop after returning from Sarah's wedding. I started out casual, but felt like I was moving pretty good. As I climbed the hill on Country Club I made an effort to keep going strong, and pushed the whole way down Talamini. 22:32

Afternoon run back from Sarah's wedding reception place to mom and dad's house. I felt like I was going pretty quickly. The run was shorter than I expected at the time.

Afternoon run around the Foothill loop. 32:40 It was a little chilly again.

Afternoon run around the neighborhood loop. Dark skies, but it never actually did rain. 24:05

Bike ride with Luke after school out Washington Valley and back. Felt good.

Half marathon relay with Mike Coakley and company. It was supposed to be only like a 6.6 mile leg, but since we missed the bus from the start to the exchange zone, we had to run there. So I guess I did like 3/8 of a marathon. And it was sooo cold afterward. The 6.3ish mile course took me 48:11. I don't know the route or exactly how far it was. It's kind of nice to just estimate.

Afternoon ride around the 567 loop.

Afternoon run around the Round Top loop. It was a little chilly today and I wore my red spandex (which I discovered accidentally got some bike epoxy on it :( ) and a T-shirt.

Afternoon run around the Foothill loop. It was cooler and drizzly today. 30:45. Foot felt better I'm less concerned about a stress fracture.

Afternoon run around the foothill loop. Mellow at 31:36. My right foot had hurt today (although not particularly badly while running) and I'm a tiny bit worried it might be a stress fracture.

Afternoon run around the Foothill loop. The sky was dark in parts, but clear in others. Mellow. 32:10

Mellow afternoon ride around the 567 loop.

Mellow afternoon run around the foothill loop. 32:47

Afternoon ride around most of the 567 loop, then added on a little extension. Followed along with a group of four other riders for a few miles through Raritan. It was a really nice ride.

Afternoon run around the Briarwoods. It was really tough despite being so short. It felt like I still had pizza in my belly from lunch.

Mellow afternoon run around the foothill loop. 33.15

Afternoon run around the combo loop. 39:33

Afternoon run around the Foothill loop. Pushed it today and ran 29:53. Second fastest run of the year, and it was probably 10-20F warmer than the fastest one. I didn't feel like I was going all out for most of the run, but I was very tired by the end.

Afternoon run around the Foothill loop. 32:18

Afternoon run around the Foothill loop. 31:47

Afternoon run around the Foothill loop. A dude almost ran me over pulling out of a side street without looking so I hood slapped him. And flipped him the bird. Then I felt bad. 31:34

Afternoon rub around the neighborhood loop. Legs are still a little sore.

Afternoon run around the Foothill loop. I was sore from yesterday. I guess 4 days off affected me more and more quickly than I had expected. 32:45.

Afternoon rub around the foothill loop. Finally got another one in after a very lazy weekend. I had to wait at the Talamini light to cross 206 for the first time ever.

Afternoon run around the foothill loop backwards. 32:38.

Another casual afternoon run around the Foothill loop. Finished this one in 32:12. I guess that's about my standard time these days.

Afternoon run around the Foothill loop. Casual jog. Finished in 32:17.

Afternoon run around the neighborhood loop. Did a 4:20 pickup from the top of the Garretson hill to the top of the country club hill. After recovering, I started going faster on Talamini again, although I tried to hold back.

My plan is to take tomorrow off and do a workout on Monday.

Afternoon run around the Foothill loop/ Some of it felt sloggy, but not the whole thing, and not terrible. I do want my legs to feel fresher though. Maybe it is time for a day off and then a speed workout.

Afternoon run around the neighborhood loop. Wanted to take a shorter day to make my legs feel fresher.

Afternoon jog around the Foothill loop. My legs are feeling tight. Hopefully that's because they've been getting good workouts.

Afternoon around the foothill loop. Went easy and didn't even wear the watch.

Afternoon run right after school. After setting my Foothill loop PR yesterday, I went fairly hard again today and set it got my time down to 29:30. A full 1:06 off of yesterday. I feel good because I kept pushing the whole time, successfully got myself to only think about the next stage of the loop, and took a big bite off my time, but I also realized that that is still over about 20:30 pace for a 5k, and even though I was still pushing throughout the loop, there were parts, like the uphill on Foothill, where I wasn't actually going that fast or looking that strong. I guess that means I still have improvement ahead of me, but we already knew that. I'm curious whether I would be able to do my classic 400, 800, 1600, 800, 400 workout at 6:00 pace at this fitness level. Maybe I'll try it soon.

But at least tomorrow will be not so hard.

Evening run around the Foothill loop, and I set my PR (or at least it is the fastest time I've recorded, and I think it is probably my PR) at 30:36. My goal is to break 30 before Sarah's wedding.

Afternoon run around the Foothill loop. This was way better than my last run. I forgot to start my watch, so instead I started at the JCC sign and my split was 1:17 to the end of the driveway this time.

Afternoon ride around the 567 loop. The wind was with me on the way back which felt great. I took the little jog that I took in the fall because of a parade as 567 gets back to First Ave. It wasn't that great. I could take it or leave it. I forgot to eat beforehand, so I was feeling a little weak for the last little bit.

Evening ride around a new loop. Thruway, Garretson, N Bridge, Foothill, M***, Crim, Washington Valley, Long, Mountain, Somerville, Washington Valley, Country Club, Talimini.

It was way colder than it felt earlier, but luckily I had dressed warmly and still enjoyed the ride.

Rough afternoon run down Thruway and Back. When I took off I was thinking I'd either do the neighborhood loop or the Foothill loop, and decide based on how my heel was feeling. But it hurt so much that I didn't even make it to Garretson before I decided to turn back. That wart better be gone for real after this whole ordeal.

Afternoon run around the Foothill loop. I've been doing the shorter neighborhood loop recently because my heel has hurt and it has been cold, but it warmed up today and I felt like a lazy bum for sleeping until after noon, so I went for the longer one. It felt great, and was at a moderately fast pace. The heel hurt at first, but wasn't too much of an issue throughout the run.

I finished in 31:09, and noted my time was 29:50 when I passed the sign at the Jewish Community Center. That'll give me an estimate of how well I could do when I go past there on future loops.

Evening run around the neighborhood loop. It was a pretty casual or even slow run for a lot of it partly because my heel still really hurts from the dermatologist. But the last stretch on thruway I really started to pick it up, and ended up finishing in 23:46.

Afternoon run around the neighborhood loop. No watch today.

Afternoon around the neighborhood loop in the original forward direction which had been rare lately. That stretch on Thruway really is long. I went moderate pace and ran about two minutes faster than yesterday. Feet felt better too. Final time was 22:50.

Afternoon run around the neighborhood loop. First run since getting my foot warts frozen and injected on Monday. It still hurt a little bit, which is way longer than ever before, but hopefully they'll finally be gone this time.

Time was 24:27. Just a jog.

Afternoon ride around the 567 loop.

Afternoon ride Thruway, John Christian, Garretson, 22, 28, Burnt Mills, Burnt Mills, Country Club, Talamini.

Afternoon run around the neighborhood loop. Easy pace in the rain.

Afternoon ride around the 567 loop. I was feeling pretty weak by around the time I crossed 202 on the way back. Maybe I should have eaten more first.

Afternoon run after buying boat wood. It was a pretty mellow run around the Foothill loop. I didn't even look at my watch until I was nearing the final turn on Foothill. Then I realized I was actually still close to my previous time, so I sped up a little bit, but still not really pushing it.

Final time: 32:18

Afternoon run around the foothill loop in 31:29. I pushed a tiny bit after the downhill ended. Most of it was casual though.

Evening ride on a mostly new loop. I started by going up country club, turning left on Meadow, and circling back to 28. Then out the Burnt Mills, following it around the turn and into Washington Valley, then coming back over the hill on Crim rd.

Evening ride around the shortened 567 loop (I think that's what I called it before).

Afternoon around the Foothill loop. It was generally a really good run. I kept a steady medium-hard pace, but didn't burn out. The one real bummer was that I felt some chest pain near the end of the Foothill stretch. This isn't totally uncommon, but it felt significant enough to mention this time. It went away shortly after, but came back when I started to push it up the overpass on Talamini. I eased off and felt better shortly.

Hopefully nothing, but wanted to get a record to look back at just in case. And again, this isn't new, but it seemed a little worse than normal today.

Late morning jog around the Foothill loop.

Afternoon treadmill. I only went two miles because staring at that cinder block wall is terrible. I'm looking forward to some biking weather.

Afternoon treadmill at 7.7mph. Felt fine.

Afternoon run out Mountain road and back from School. The second round of wart removal hurt enough that I didn't run yesterday, and still hurt today, but not badly enough to stop me. I do think it made me run on the inside of my foot more and I wonder if that is how my left arch got so flat in the first place.

Wind was in my face on the way out and at my back on the way back. Time was 26:35.

Afternoon run straight out Mt Horeb Rd. I know I turned around at an intersection, but I'm actually not 100% sure which one. I'm confident that I went at least this far.

Afternoon run around the neighborhood loop. I started pushing it about a third of the way through and finished the loop in 22:23 which converts to 20:44 for a 5k. That's better than the basket fest before my freshman year of high school, but still nowhere near my 18 minute goal, and is even about a minute slower than my Turkey trot back in November. But I only set out for a training run today, and wasn't pushing it until part way through. I'll keep working hard and hopefully get in better shape.

Afternoon run around the Foothill loop. Felt good for most of it, but sluggish going up the hill.

Afternoon run around the Briarwoods and two laps on the track.

Afternoon workout on the track. It was a little rainy and cold,not not too much of either. After a warmup lap I did a moderately fast lap followed by two jogging laps five times. I really tried not to trot the jogging laps. My splits were:
1:31
1:27
1:28
1:24
1:24

Four miles on the treadmill. Pretty much the whole thing was at 7.6 mph. Bumped it up to 7.7 at the very end.

Evening treadmill after fencing for the first time.

I bumped it up to 8.1mph right away, and it felt pretty tough, but I decided not to be a wimp and finish the whole thing.

Afternoon / evening workout with Lauren. Five laps warmup, and three laps cooldown. Workout was as follows.

Run a lap, do some exercise while she runs a lap. The exercises were:
1. scissor situps
2. pushups
3. Split jumps
4. Supermans
5. Up/down planks
6. C situps
7. Burpee broad jumps
8. Fire hydrants

It was brutal, but I think I'll be delightfully sore tomorrow. And she says I'm looking fit which is definitely good.

Afternoon run around the Foothill loop in 31:51. It felt pretty good, and I tried to stay off the steeply crowned parts of the road to help my left arch either by running more in the middle of the land or on the right side when possible.

The speed works out to: 13.6 km/h, 8.4 mph, 7:07 per mile

That's faster than I've been treadmilling.

Afternoon run around Tom's River during the Groups indoor track meet. Longest run of the year, and the first time I can say that since new years day. It felt pretty good actually. I took about a two minute breather at the 5.5 mile mark. The actual running took about 52 minutes.

Evening treadmill after dodgeball. I started at 7.8mph, but think I had it up to 8mph by 1 mile in. Then bumped it up to 8.1mph with a mile to go.

Felt pretty good.

Afternoon treadmill.

Afternoon run while practice was canceled because the power went out. I went out and around the neighborhood across the street coming out Round Top to Mt Horeb.

Afternoon run around the same loop as yesterday in the same clothes as yesterday.

Non run around the neighborhood loop in the cold. I wore my gray pants and new spandex robber mask because it was so cold out. I also wore my old shoes because I left the new ones at school. The distance ticks by way faster outside than staring at the brick wall in the gym.

Late morning treadmill during in-service day. I listened to the phone again, but it stopped working part way through. I hope sweating all over it didn't ruin it.

Afternoon treadmill after practice. I ran on the second one from the left today and I'm not sure the incline setting was working properly. I didn't feel a difference between 0.0 and 1.0, although when I bumped it way up to 5.0 it definitely did go up. So I'm not sure whether I had an incline or not. The run did feel good though. I was listening to Civil Disobedience through my phone. I liked having it to listen to instead of just staring at a wall, but as always, the headphones got sweaty and gross and were falling out and the cord was getting tangled.

Four miles on the treadmill at 7.6mph.

6 X 500m with the kids and another on my own, plus running to the road and back. Then 2 miles on the treadmill. The treadmill part could almost be considered a separate run since I did some work between the two.

Afternoon run on the treadmill. My gallbladder (self diagnosed) was still hurting a bit, but I ran anyway, and felt a little better by the end.

Afternoon run around the waterworks loop while visiting Nghi.

2.5 miles on the treadmill while kids lifted. I had to go short today to make my flight to Durham. Missy of the run was around 8mph, but I did crank out up the last half mile.

11 200s in the back driveway with the kids, then 3 miles on the treadmill. At the very beginning of the run Matt was on the next treadmill, and it was great to chat a little bit instead of stare at the treadmill monitor. I do get more into the run as I go faster though, so even though it feels worse to crank it up to a higher speed, maybe that really is the right way to do the run.

Afternoon circuit workout with Lauren and Julie. We did half a mile on the treadmill followed by a circuit of 4 buprees, 4 squat jumps, 4 pushups, 4 mountain climbers, and 4 knee-to-elbows as many times as you can for three minutes, then a minute rest, and repeat the whole thing three times.

Then I did two more miles starting at 7.5mph, and moving up to 7.7mph about half way through, then really cranking it up at the end, until I got to 9.0mph at the very end (but just for a tiny bit). I was thinking about my mile race at Margaretta where I hung out for most of it then made a strong appearance during the last lap for the first time ever. I think that was my junior year.

Evening run around the neighborhood across form Pingry after the kids did the Man U workout at Mountain Park.

Afternoon run on the treadmill while the kids lifted. I started out at 7.5mph again and then realized maybe I should be going faster like my outside runs. I adjusted it up until 8.1mph and that felt good. Most of the run was at 8.1mph until the last half mile when I started bumping it up.

The faster pace, and running farther back on the treadmill felt much better than slogging. I think staying farther bak helps my feet strike more naturally too.

Afternoon run around the Foothill loop. Not as fast as yesterday, but still moving and definitely not slogging. It feels way better that way. Especially after the run is over. Very little feet and shin pain today.

And I finished out my January running goal at about 201.3km.

Afternoon run around the Foothill loop. I went faster than I have been in an attempt to make my right shin feel better, and it totally worked. My right foot strikes flat when I run slow (unless I'm consciously thinking about it), but when I go faster it strikes heel first and feels way better. I wonder if this is an artifact of limping on several ankle injuries over the years.

In any case running faster felt better all around.

Two 890s (advertised as 800s) with the kids at practice, then 3 miles on the treadmill.

Jogged to and around Beechwood Ct facilitating sprinters' workout, then did 5k on the treadmill.

Treadmill after practice. Mostly 7.5mph. Increased to 8mph over last half mile.

Ladder workout in the back driveway with the kids, then 2.5 miles on the treadmill. The ladders (we did two sets of 50, 100, 200, 400, 200, 100, 50) were brutal on my hamstrings, and on the third 200 I actually thought I had pulled the left one. I know I should have warmed up, but I really thought I was feeling recovered and strengthened from my soreness over the weekend. I guess I'm glad to be sore a little longer though.

When I got on the treadmill at 7.5mph, it felt impossibly fast, so I backed it down to 7mph and didn't increase it until 2.5 miles later, and even then only to 7.1mph.

Afternoon run around the Foothill loop. It wasn't even that slippery. It felt pretty decent.

I started to maybe feel a little hot spot in my left shin near the end, but for now I'll just keep an eye on it. Maybe it's nothing

Afternoon run around the snowy neighborhood loop. It wasn't still blizzarding like yesterday, and the bigger roads actually had pavement showing, so this was a much nicer run. I'm still super sore from sprinting and shoveling though.

Afternoon run around the very snowy and windy streets of the neighborhood loop backwards. The part of Thruway wasn't that bad because the wind was behind me, but the whole rest of the loop felt like the wind was directly in my ace. I ran right down the middle of the road the whole time. Several people were snowblowing or shoveling and the only cards I saw had snow plows mounted to the front.

I wanted to look tough like Jon Gries did when he had icicles handing from his face and beard, and I did get some on my face, hair, and eyebrows. They were super cold though. This run took me a long time.

I'm glad I went.

700m in 100m sprints with the kids on the track, then 4 miles on the treadmill at 7.3mph.

Ran the mailbox hills with the kids at practice.

4 miles on the treadmill after practice. Most of the run was at 7.4mph and half a mile was at 8.2mph. It didn't feel like slogging at all which was a nice change.

Afternoon run around the foothill loop while Maggie did the neighborhood loop. Felt pretty good despite how cold it was. Rocked the old shoes again.

Night run around the neighborhood loop backwards after a day of seeing Les Miserables and having fancy dinner with Nghi. Unfortunately the fancy dinner was still kicking around my stummy which made the run a little tough, but the running part itself actually felt pretty good. As usual, I learned a lot about the grade of various parts of the loop by running backwards. I think I like this direction better because the terrible ending on Thruway was a nice beginning. The road was slippery and I got hit by salt from passing salt trucks a few times, but that just made me feel tough. I wore my old shoes again because my new ones are still sitting at school.

Afternoon run around the Foothill loop in my old shoes because I forgot my new shoes at school (I hope). It still felt like slogging, but not as badly as many of my recent runs.

Team to mountain park with Lauren to make sure the kids were running. Then did 2km on the treadmill.

Afternoon run after practice. I went once around the course and it didn't feel very good. I really felt like I was slogging the whole time. I noticed after the run that I was still wearing my pants, so maybe that contributed, but it still was a bummer of a run. Hopefully the next few will be better.

Afternoon treadmill after the kids did an auditorium stairs workout.

I ran in my old shoes because I got a blister yesterday. They actually didn't feel too bad.

Pretty much the entire run was at 7.5 mph, but as usual I bumped that up at the last tiny little bit. The speed felt fine too, although I was definitely ready to be done by the end. Maybe I'll start at 7.5mph again next time and go for a longer run.

Afternoon run around the country block near Peddie before the track meet. It was longer than I expected, but it's hard to tell without the distance measure tool in google maps anymore. As I was leaving I considered that it might be too far, but decided to just go with it, and I'm glad I did.

Afternoon treadmill while kids were lifting. Team most of it at 7.2 mph and it feels easy better to run at that speed. I bumped it up to 7.3 and 7.4 comfortably, so next time I'll stay at at least 7.3.

Afternoon run around a combination of the neighborhood loop and the foothill loop. I'll call it the combo loop. I like it because it doesn't have that stretch on thruway that takes forever.

It really felt like I was slogging most of the run, but I guess that happens sometimes. I want very out of breath by the end, which is probably good.

It was a while 16C outside, and started raining while I was running, which is fine.

Evening run around the neighborhood in the dark after getting back from a track meet at Lawrenceville. Despite me being sleepy and bummed about how long the meet was, the run felt great. It was about 5°C outside and I ran in shorts, new shoes, spandex shirt, and long-sleeved T-shirt. It felt great.

I had one step on the side of a hole that began to feel like a left ankle roll, but it didn't roll. My ankle avoided the roll. Maybe the exercises I had been doing really helped. Or maybe it is just that the left ankle is stronger. I should still do the ankle exercises once in a while now that I'm only stretching for 7 minutes each day instead of 10.

1600m as part of my "800s" with the team. Then I did the course and an extra lap after practice. It was dark by the time I was done.

800m outside with the team and 7200m on the treadmill. Most of it was at 7.1mph which felt way way better than the last few treadmill runs which were at 8mph (or above near the end). I never though about the conversion to km/h which I was used to from running the treadmill in Bethel.

Two miles on the treadmill after practice. I really felt like I was slogging along, and didn't want to get burned out too early in the year, so I called this one early. I wonder if maybe I was going too fast? There is supposed to be a warm stretch coming up, so hopefully running outside will be nicer.

Evening treadmill after practice.

Evening run on the school treadmill while the team lifted. I do miss the treadmills in Bethel though.

Afternoon run around the neighborhood loop after waking up around 1:00. The whole thing felt pretty sluggish. Hopefully some new shoes will help.

This was actually a late night run (around 2:00 am) the night of 02 January. I went around the neighborhood loop after driving back from Ohio with Nghi. The stretch on John Christian felt particularly tough.

I ran with the clip on shoe lights I got for Christmas and they seemed a little cheesy. The right one fell off three times, and the started to rattle.

Late morning run around the dump loop. It was soo windy.

Afternoon run to Huron Avery and back. It was cold windy and misty, but none of those factors were terrible. I decided not to go farther because I was going to the trampoline park for my rematch later in the day.

Afternoon run around the neighborhood loop. I was a lot colder and windier than it has been recently, and it felt like the first winter run. It was a steady pace. My left arch was hurting for part of the run and hurts again now (before bed). I'll have to keep an eye on that.

Afternoon run around the Foothill loop. I was a little sore from the hard 200s the other day, but the run actually felt really good.

Afternoon run around the neighborhood loop at an easy pace. It was super warm out (17°C) and felt good to have an easy run. My quads and hamstrings are sore from just 2 hard 200s yesterday.

Evening run around the course with Lauren and her nephew Matt. It got dark while we were running.

I also did two hard 200s with the kids at practice. My hamstrings are sore already.

Afternoon run around the neighborhood loop. It was an easy run the whole time. I do feel like my easy run pace is a little brisk these days though. Maybe its just because I've been in running shape for a little while now. I do definitely feel way different than at the beginning of the year when I was too fat to run at all. Those first couple runs around the waterworks loop I did in NC in February sure were tough.

Afternoon run around the foothill loop. It was mostly a slow run, although it felt pretty tough, and my chest got tight on bridge/foothill. Once I got near the end of foothill I started to go fast, and pushed the rest of the way in.

My legs were sore the next day.

Short run at practice to do sprints up the hill across the street.

Evening run around Mountain Park and the course after the first winter track practice.

Evening run around the Foothill loop. It felt a little cold at first but then I got warmed up. The run felt pretty strong, and I tried not to fall into slogging mode when I was going uphill on Foothill.

Late morning run out to Camp rd. It was pretty windy, and felt hard, but probably just because I raced yesterday.

Turkey Trot. My goal was under 20 minutes. My finish time was 18:59, but the course was 3.00 miles according to the Punk's GPS. Scaling up to a 5k that would have been 19:40, so I consider it making my goal! (Side note: If I go with the 3.04 mile figure from google maps my scaled time would have been 19:25.) That's about the same as I did three years ago. I hope I can focus and keep training hard to finally get back in shape like I did in 2011.

Afternoon run around the Turkey Trot course with 6 30 second pickups. I didn't quite understand the end and ended up running a little farther than the course, but felt pretty good.

Running around the course at the meet of champions. I headed to the bottom of the bowl again like last year.

Afternoon run around the neighborhood loop. Finished in 21:47 which is about 20:24 for a 5k. So my race goal my be possible, but I'm still going to have to work for it. I think the course is flatter than this loop. I hope there isn't any running in sand at the beach parking lot.

I didn't go out too fast this time.

Evening run around the course with Sarah and Lauren.

3 1200s at Casale after a lower loop warmup and stretching.

4:48
4:41
4:38
I was too tired to do a fourth.

Drizzley afternoon run around the course less the final lap plus one lower loop with Sarah.

Ran the Holmdel course except for the first 400 meters.

Around noon I went to school and did the same workout the girls did at practice yesterday. I had planned to hit Anna's times and got close, but didn't quite make it. All things considered I didn't blow this workout out of the park, but it was a strong one.

The plan:

• 10 minute warmup
• 1200 on the lower loop at near race pace. I was shooting for around 4:45 - 5:00
• 300 on the track hard. I was shooting for about 0:55.
• 1200 faster than the last one
• 300 same as the last one
• 1200 faster than the other two
• cooldown

The result:

• warmup: 2.2km
• 1200: 4:41. A little faster than I had planned and worried that it would hurt the rest of the workout.
• 300: Didn't successfully time it. At the time I guessed it was around 0:55.
• 1200: 4:50. Slower than the last one for sure. I knew it was happening when I checked my reference past the bench but decided it was better to be a little slow on this one than blow the rest of the workout.
• 300: 1:03. It felt pretty fast and I was surprised that it clocked in at 1:03. I wonder if I wasn't doing the 300s hard enough and therefore not being as tired as the workout was designed for me to be, or this second one was slow because I had started the workout too hard.
• 1200: 4:41. Great got the same time as the first one. Glad I was still able to build after the second one.
• cooldown: 1.85km

Ran around the course with Sarah at practice again. It felt a little faster and she finished the whole course this time.

Afternoon run around the course with Sarah at practice (although I did the last lap on the track by myself). My body was super sore from soccer today, but it seemed to be every muscle but my running ones that were sore, so it didn't affect my run much.

Afternoon run around the neighborhood loop. It was warmer than expected when I went out and it felt great. I started out at a little faster pace than I have been recently which felt good and continued to build. I started to think about the Thanksgiving race, and get even faster. I felt good for most of the loop, but the last stretch on Thruway was pretty tough and I really started to slow down more than I wanted to.

Overall I consider it a positive run and it encouraged me that the Thanksgiving run could really be positive, but it also showed me that I have some training to do and that I can't go out quite as fast as I did today.

Evening run around the Foothill loop in reverse. Felt pretty good. A tiny bit sluggish on the uphills, but strong on the downhills, flat parts, and final stretch on Thruway.

Ran with the girls out to Casale and back at practice.

Ran the course at practice with Sarah. Came up a tiny bit short because we stopped when we got back to the track and later added on one lap.

Afternoon run around the extended foothill loop. That means I went out on Country Club to Garretson. Felt kind of tough. I'm afraid I accidentally got out of shape. I've gained about 2kg in the last week or so. But now Sarah wants to run with me more, so that should help.

Afternoon run around the foothill loop.

Ran most of the course with Sarah at practice.

Running around cheering and taking splits at the Skyland Conference meet.

Afternoon run out Mountain rd to the end and back after practice. Sarah thought it might be like 3.5 miles to the end, but it wasn't that far. Took about 43 minutes.

Afternoon run around the foothill loop. Fall is definitely here. I had the bloody feeling in my throat.

Afternoon ride around the 567 loop. It's getting chilly. I wore both biking tops from the cross country trip (white/yellow biking top and red/mesh spandex) and a long sleeve T-shirt. It was just the right amount of clothing, but it is definitely cooler than it used to be.

There was a barn sale along the way which got me excited, but had nothing much of interest except a 66 mustang.

Afternoon run around Mountain Park with Sarah at practice.

Afternoon ride around the 567 loop. I found a sailboat along the way!

Evening run to country club, onto Garretson, and back via John Christian and Thruway. It felt pretty good and I got to run pretty quickly because I thought the loop was shorter than it was. Pretty much the whole time I was on Thruway I felt like I was moving pretty quickly.

Afternoon ride around the 567 loop. Wind was with me on the way out and in my face on the way back. Still felt good though.

Distance run during practice. Lots of bugs in the eyes.

Track workout during practice while the girls ran a long recovery run. I did 400 intervals at about 5:30 pace with 400 slow recover in between. The last interval was an 800.

400 1:24
400 1:21
400 1:22
400 1:22
400 1:22
400 1:22
800 2:44

I was pretty surprised how quickly my body learned that pace. I glanced at my watch at the 200 mark every time and it was like clockwork that it said 41 seconds.

Running around the course at Warren Hills during the meet.

Evening ride around the shortened 567 loop. It was my first time riding that loop, but that's certainly the right name for it. I cut it short because it was getting dark out already.

567 loop in the afternoon. Had a tiny detour because of some parade, but I'm confident the distance was about the same. I actually didn't look at the odometer.

There was also some century for the cure ride going on. I passed a few of the riders.

Running to and back from Hell Hill at practice.

Rode to work and back for parents' day.

Rode to school and back for the first time. The hills weren't that bad. I did forget socks though.

Running around the course for the home meet. I definitely should have hung around my spot longer to see all the girls, instead of just the top few. And I definitely should have taken a better route back to the track at the end.

Ran the course at practice with the girls. Then added on a little bit with Anna.

Morning / afternoon ride from Pep Boys to Pingry and back while the truck was getting an oil change. The 12% climb wasn't as bad as I thought it might be. Makes me wonder what the grade of that brutal climb in WV is.

I'm slightly unsure of the distance because I didn't reset my computer right away, but still pretty sure.

Running around at the Newark Academy invitational. Slightly conservative distance estimate based on google maps and how it felt running.

Afternoon ride around the 567 loop.

I was feeling like jamming when I took off so I put some music on my phone and ride with headphones. It was okay, but I probably won't do it again. More wind noise, harder to feel my rhythm, cable pulls phones out of ears.

Loop was good otherwise.

Solo run out Mountain rd during practice. Went a little farther out than the other day.

Trailing the girls in an out and back along mountain rd.

Did my good old ladder workout on the Pingry track in the hot afternoon. I was shooting for 6:00 pace and ended up beating that by a tiny bit. I was glad I got myself to do the mile; thought I might chicken or because of heat or something.

1:27, 2:55, 5:56, 2:57, 1:26

Evening ride around the neighborhood while my keys were locked in the truck. I was hoping to beat the aaa guy back, but didn't. Luckily he unlocked my truck anyway.

Afternoon ride around the 567 loop. Felt better than yesterday, probably because I ate before going. My butt was actually a teeny tiny bit sore at the beginning though.

Afternoon ride around the 567 loop after being a lazy bum and staying in bed until about noon (not totally my fault though, construction was right outside my window).

I felt okay for most of it although sluggish at the beginning and the end. Probably because I had only eaten a spoon full of peanut butter.

Ran by myself on the track during practice. I did 400, 800, 800, 400 with a slow 400 rest in between. It is like my favorite workout except I chickened out from the 1600. I did it all just under 1600 pace.

Evening run around the exercise loop with Nghi.

Ran around a little bit at practice to facilitate the girls doing a hill workout. Distance is totally estimated.

Ran around the fields with Kathleen at practice.

Ran a pace workout with the girls. We were running for set time intervals and trying to get the right distance. 1min, 2min, 4min, 2min, 4min.

Evening bike on a new loop that went up Burnt Mills road, and over the big hill on Newman's lane.

Night run in Bridgewater after driving back from Ohio. Very minor left ankle roll near the end.

Evening bike around the 567 loop. It was a little longer than last time, probably because I went down Thruway instead of Country Club. It also nearly got dark while I was riding. I guess the sun doesn't stay up as long as I'm used to anymore.

Evening ride up to Pingry and back and then adding on a tiny loop after I got back. The hills weren't as bad as I thought they might be. I'm sure they still wouldn't feel food at 7:00 in the morning, but I think it might be manageable.

Evening ride from the new place. It was a loop, much of which was on county route 567. I'm glad the first ride from here was a little on the longer side. Hopefully that sets the tone for riding from this place.

Afternoon run outside of San Jose with Nghi's cousin Albert. He was dogging a little bit, but it was still nice to have someone to run with. I tacked on a little extra afterward.

Evening run from the hotel in Stockton through University of the Pacific. Felt better than I expected after my CTY weight gain, although it was only like half of what I ran in Bethel.

Evening ride around the Duke Forest loop with Kerley extension. I left around 5:00 after waking up from totally screwed up sleep hours because of taking Nghi to the airport this morning. The ride started out fine, but the sky began getting dark as I rode. It wasn't until I turned off Kerley to head back that I realized just how dark it had become. I knew I was racing home before the black clouds let loose. The wind picked up in my face, but luckily it was a cold wind and felt nice and refreshing. It was drizzling by the time I got back, but I didn't get really soaked.

Afternoon around the Duke forest loop. Felt okay but not great.

Afternoon ride around the Duke Forest loop with the academy extension. The hills felt easy compared to those around Carlisle. Maybe because they are smaller, maybe because I'm lighter than last time I regularly rode these hills, or possibly both.

Rutter took me and the bike or out of town on route 74. We biked back up and over Waggoner's Gap. Felt good.

Afternoon ride around the McAllister church loop backward.

Afternoon ride out to Bears, then Creek back to McClures, and what might be my first ride down Union Hall this year, then Waggoner's gap back to campus. Felt Good.

Meetinghouse loop after study hall. I cross what appeared to be a frontal boundary part way through when it got way colder and foggier, then crossed back shortly thereafter.

Evening Ride McClure's Gap -> Enola -> Waggoner's Gap.

I finally biked up to the ridge on Waggoners Gap road. It took 21 minutes from Dickinson to Enola Rd, 20 minutes to the ridge, 4 minutes back to Enola rd, and 21 minuted back to Dickinson. Felt good.

Evening run around the meeting house loop backwards.

Night run after study hall around the meeting house loop.

Study hall ride around the McAllister Church loop backwards.

I'm adding this one on 20 July because I originally forgot to add it, but had text message record of talking to Nghi about it. I'm pretty sure the odometer read 16.6km when I looked at it the other day, but better safe than sorry so I'll round down.

Study hall ride around the McAllister Church loop backwards. Going down that big hill before the bridge is fun.

Afternoon ride out Newville Rd to Creek rd directly and back on McClure's gap. First time I went all the way out to Creek Rd. Pretty good ride, but it was super hot and the wind was in my face on the way out.

Ride around the long 40 km loop. I actually am adding this on 19 July because I'm almost certain that I forgot to add it. I actually think I forgot another one too, but don't know for sure, so I'm not adding it. I think I cheated myself out of 16km biking by forgetting :(

Night run around the meeting house loop. It was so dark I had to slow down so I didn't roll an ankle. Heat lightening off to the north was really cool.

Night run to the river after banging out some evals. I met Rutter and Austin there and swam to the dam and back, then ran back to Dickinson.

Evening ride around the Mcallister Church loop backwards. It was getting near dusk again, but not as late as the previous night and bugs were way less of an issue. Going backwards was interesting, and not as much harder as I expected. It is always a fresh perspective going the opposite direction.

Evening ride around the Mcallister Church loop. It was at dusk and I definitely got a few bugs to the face. None down the throat though.

Study hall ride around the McAllister Church loop. Went short because I was afraid it was going to start raining.

I rode in my brand new Dickinson college bicycling Jersey.

Afternoon around the heritage loop. It started out barely sprinkling, and the rain gradually increased until it was a proper rain by the end. Felt okay, but I am gaining weight. Now, five hours later, my legs are getting sore.

Afternoon ride out to bears, back on Creek and McClure's Gap. Felt good, but a little slower than the last few days. Seems like I'm starting to gain weight again.

Afternoon ride after the staff meeting and changing my tire. Took 1:32 at average speed of 26.0km/h.

Evening run around the Meeting House loop. I passed two girls riding horses as I was getting back toward Waggoner's Gap road.

Carlisle Summer Fair 5k race. It was a little rainy, which is great for me. I still ran about 21 minutes though. I'm surprised and disappointed at how out of shape I am. My pants wouldn't stay up at the end.

Evening run around the meeting house loop. No dogs!

Very short afternoon ride with Cassie out the the cemetery and back. When I carried the bike down I realized it had a flat in the front. The tire looked pretty worn out too, but I figured I could replace the tube and at least complete today's ride, but sure enough when we filled the new tube it was leaking again. I hoped we could at least finish the Union Hall loop, but by the time we got the the cemetery, it was feeling soft, so we headed back.

Interestingly, but times I took the tire off it was stuck very well to the rim. It felt like it had melted to the rim. Not sure what that was about. And the bicycle shop that seemed most promising was closed on Wednesdays. I'll have to fix it tomorrow.

Ride around a new loop during study hall. It started out the same as the McAllister Church loop, but kept going across McClure's Gap and Across Wagoner's Gap. I accidentally turned back too early though because I thought I recogniz23285546ed the name Long's Gap but I was actually looking for Crane's Gap. Too many Gaps! The ride was nice but a tiny bit buggy because it was getting late. I completed the 23.28km in 55:48.

Afternoon ride after the staff meeting and some other things. Not quite as long as I wanted, but pretty good. I went out Newville road to Bears road, and then back on Creek road. I've been eying Creek road on the map for a while and it turns out it really is a good one. The 21.37km ride took 49:38. Not bad I guess. It feels silly to bike for less than an hour though.

Rode around the McAllister Church loop with Cassie and immediately did a Union Hall loop alone. Looked like it might rain, but never did.

Afternoon ride around the Duke Forest loop with Kerley extension. It was way hotter than Alaska, but felt good to be on the bike again.

Afternoon run in Huron after taking the punk to the Cleveland Airport. It's a lot hotter here than in Bethel. I'll have to readjust to the weather before I run in Carlisle.

I went out to Huron Avery Road and back.

Evening run with Nate and Rachel around "one and a half" Rachel loops. Then Nate and I continued on past the power plant and back the main road.

Afternoon run around Rachel's loop.

Evening run starting out slowly with Rachel. She didn't quite finish her loop and then I went on down the main road, around the boat harbor, back to city sub, and finished the loop.

Short evening run after splitting a bunch of wood. I was going to go out past the dump but the stage pond stunk too badly.

Afternoon run to Renfro's and back. I had hired to go to some stores to check for motorcycle oil too, but was too tired after that first part of the run.

Afternoon run around Bethel. Power plant shortcut, blueberry sub, Crowley, riverfront trail out to the slew, and back to city sub.

Afternoon run up to the hangar and back via the powerplant route.

Evening treadmill after a few days off. I set out to do an hour at 13.1km/h. But at the beginning I forgot to switch to metric units and it felt super fast by the time I got to 13.1mph. I also got interrupted about 2/3 through because stinky Korean guy got on the treadmill next to me.

The last two days of running after about a week of being a lazy bum made me very sore. Even my lower back / upper ass was site again which was a big surprise to me. I can't imagine I lost all the fitness I've gained the last four months in a week, so maybe the occasional week off is a trick to gaining more fitness?

In any case I decided to go short and fast today, do I cranked the treadmill up to 16.1km/h (6 minute miles) and did 2 km. I wish there were a track here to do my favorite workout. I think I'm about ready for it.

Evening treadmill after a long time of and a lot of hot dogs in New Jersey. The hour felt like a long time, but I totally made it.

Evening run after work outside. Started with Rachel and Brooks, and then ran to the river afterwards.

When I got home from work Rachel was sitting on the porch about to run. I was torn between going withher and being a lazy bum. Realizing I needed to lower the activation energy to zero in order to run, I decided to just run in my jeans and boots. Still a decent run around her loop. The street clothes didn't really make it any worse.

Afternoon treadmill. I intended to go 13.2km/h but bumped it up for a little while to make up for startup. I ended up leaving it at 13.3km/h for almost three quarters of the run. Felt good overall.

40 minutes on the treadmill at 13.2km/h. I started and then switched treadmills and started over a minute or two layer because the dude on the adjacent treadmill was to smelly for me.

The super felt good and I think I can do an hour at that speed on Tuesday.

Half an hour on the treadmill at 14km/h.

Evening run after work. An hour at 13.1 km/h.

Afternoon run on my day off. Almost all at 13 km/h but a few minutes at 13.1 to get the average up to 13. Still feel a little short of 13 after the hour though which I don't really understand.

Afternoon run with Nate, Rachel and dogs.

Evening run with Nate and Rachel and two dogs.

Evening treadmill starting at 14km/h and increasing the whole time. It felt day, and I was feeling pretty good about the speed until I raised that was a 21 minute 5k :-/

Ran to the hangar and back on my day off. It was cold and windy at parts, but never unbearable. The wind was at my back on the way home which was super nice.

Finally did more than an hour on the treadmill. The restart wasn't that bad, but I did forget to switch the units back to metric at first and got off to a pretty fast start.

Afternoon treadmill. Most of it was at 12.7 km/h, but I bumped it up a little in the last quarter trying to reach 1100 Calories. Didn't write make it though (1097).

Felt pretty good considering I took the better part of a week off.

An hour on the treadmill at 12.7 km/h.

Afternoon treadmill. First minutes at a recovery pace of 12.6 km/h, but an increased grade of 1.5% staying after the first ten minutes. It felt pretty good.

A faster but shorter run. Went for thirty minutes at 13.7km/h. It felt fast, but I made it.

Evening treadmill. Started at 12.8 km/h and increased every ten minutes. Increased a little more in speed and increased grade to 1.5%. Managed to exceed 13km in the hour.

Treadmill after work. A little faster than last time, starting at about 12.7km/h and bumping up from there.

Evening run with Nate and Eugene. First part was slow, them Nate and I did a small loop much more quickly. He pushed the pace and I did my best to keep up. It felt pretty good to move fast.

12.61km on the treadmill. Started at 12.5km/h and increased until 13 or 13.1km/h. I wanted to run a little farther and get 13 km, but the treadmill wouldn't let me go more than one hour! Although it did feel cool to max out the treadmill.

Evening run outside with Nate on a super warm day. We went out past the dump then down a wet snow machine trail that felt more like a creek than a trail and back hangar lake road. I only wiped out once. The trail was really fun except I was worried about rolling my ankle. Luckily that didn't happen.

Evening run on the treadmill with Eugene. Stayed on for an hour at 12.5km/h. It turned it to be 12.45 km. At first I was going 12 km/h and it felt hard to run that slowly so I bumped it up and felt better.

Evening run outside way to closer after dinner.

Ran by myself outside after work. Started at the highschool and ran it ptarmagan across h marker and back the main road. It felt good.

But my legs are way sorer than usual. I wonder if running outside really is harder even than the 1% incline on the treadmill.

Afternoon run outside with Nate. Around the boat harbor and across a lake that I thought we might fall through. It was weird how much I could feel the ground at the beginning. It isn't as uniform as the treadmill, and I thought I forgot to wear the right shoes or something.

Steady run on the treadmill. Nothing fancy, just a straight up 6km.

Afternoon 5k on the treadmill. Increased the grade to 1.5% for the last few km.

Discovered a bug in the treadmill's average speed algorithm today. Also banged out 8km with a five minute period where I cranked it up to 8.5mph.

Sunday afternoon run on the treadmill. Completed the entire hour. Longest run of the year. I even mixed in some fast parts getting up to 14km/h at one point.

Tried one of the presset workouts on the treadmill today. To my surprise it varied the incline instead of the speed. So I had some tough 7% climbs at 12km/h.

5km on the treadmill after work. Felt way better than last time. Hopefully I'll be up to a better distance tomorrow.

Right kilometers on the treadmill with Eugene before he came over for dinner.

Took yesterday of because my feet hurt from standing so much at work.

Six kilometers of the treadmill after a short couch nap. My feet were sore from standing so much at work.

My throat has been sore recently, which is part of why my running has been less frequent, but today I decide not to be a wimp and give it a try. The dry air bothered my throat enough after a day of hacking that I only did 3km.

Treadmill with Eli. Finished by running home. Felt pretty good, but the outside but was cold. Bumped the speed up to 12.5km/h by the end.

Longest run of the year. 10km (or possibly just farther) on the treadmill. The distance, time, and speed didn't correlate quite perfectly this time.

It was at 12-12.2km/h and felt good. Took 50 minutes.

Late morning run on the treadmill with Nate. I did 8km again and at a faster pace this time. Started at 7.7mph and bumped up every six minutes. This was my most intense run of the year. Not that it felt sorry hard or intense, but it is tied for longest distance and at the fastest pace. Last .1 miles was at 9.5mph.

I felt good when I was done and just barely got my heart rate down to 120 BPM.

Evening run outside after I got to the gym and was reminded that it closed early on Saturdays.

I crossed paths with Eugene right away and ran back to the pilot house with him, then back home. The first half was a little slow, but felt good.

Finally did a faster treadmill again. Started at 7.6mph and increased every six minutes until I reached 7km. The last bit was at 9mph again as usual.

Got my heart rate down to about 111bpm by the end of the two minutes afterward.

Evening recovery run on the treadmill. I did bump the speed up a little bit, but not like some of the others.

Evening run after a longer day at work. Did 8 km at a slower pace than I've been doing lately. I'm super glad to do 8km though. The without time ran out right before the end and the belt actually stopped. Bummer. I restarted it though.

Biked home from work.

Biked into Renfro's to learn how to dispatch. Even though I technically walked to the first hill because the chain was slipping so badly, I still count the whole thing because biking was so much more intense on that rickety old bike.

Ran outside with Nate. It felt good to be outside again, and I'm glad I haven't lost the ability to do a real run from all the treadmilling I've been doing lately. We ran across since frozen ponds and sloughs and didn't even fall through despite the cracking sounds.

Late morning treadmill with Nate. I started at 7.7km and increased every six minutes like I have been. I also extended the run to 7km for the first time this year, so it was faster and farther than I've gone so far this year. My weight is down around 180lbs now, so I'm hoping as I continue to get lighter I'll really be able to keep increasing my speed and stamina.

Nate beat me pretty good running 8km to my seven at an average spped around 8.5 to my 8.0 and an incline of 1.5 to my 1.0. But he doesn't have any intention of losing weight like I do, so I'm hoping I might have a chance of catching him. We'll see. For now I just have to keep training hard.

Evening treadmill 6km. Started at 7.6mph and increased every six minutes. I let the time count down this time instead of up to keep things fresh. Heart rate went down to 100 bpm after two minutes this time.

Another 6km on the treadmill, but I went slower than before because my let's were sore today. I guess the soreness is probably a good thing. Ran around 7.5 mph. I wanted to finish the 6km in under half an hour though, so the last bit was at 11mph. It was fast, but felt good to know I can still move that fast, even if it is only for a short time.

I've been using the heart rate monitor for the two minutes after I finish running lately too, seeing whether I can get under 120bpm. I have every time (3 days).

Treadmill run with Eugene. Started at 7.7mph and increased each six minutes and again at 27 minutes. Finishing bit was at 9 mph.

Another 6 km treadmill. I increased the speed every six minutes.

Evening run on the treadmill. Started at speed 7.7 and gradually increased to over 8. Finished the last bit at and then above 9. Added one extra kilometer from what I've been doing. Arch and ankle have been feeling better lately too.

Afternoon run in the treadmill. I've been getting faster each time.

Evening treadmill run. Increased the pace throughout this time getting up to 7.8 treadmill units by the end. The last bit (3.0 miles to 3.1 miles) was at 8.5 treadmill units.

Another evening run in the hotel treadmill.

Another evening run on the treadmill.

Evening run on the hotel's treadmill after arriving in Anchorage. I'm torn about counting treadmill running in my log, but I think I may have done it before, and I don't really stand a chance of making my goal without it since I'll be in Alaska for the next five months. I did keep the treadmill on incline level 1 the whole time to try to make it more comparable to real running.

Turns out I got one more ride around the Duke Forest loop with the Kerley extension because my flight to Alaska was delayed. I'll leave tomorrow instead.

Duke Forest loop with Kerley extension. Almost definitely my last ride until June.

Afternoon run around the waterworks loop. Noticed they are building a Sheetz at LaSalle and Hillsborough. Good thing I won't be here when it's done. That would be brutal.

Afternoon ride around the Duke Forest loop backwards. It was cold and pretty windy so my hands were very cold by the time I was done. Heading out on Cornwalis is harder than on Cameron because it is up and down a lot instead of a mostly long gradual uphill. The wind in my face on some of the steep uphills was tough. But it sure was fun cruising back on Cameron on mostly a gradual downhill with the wind at my back.

Afternoon ride around the Duke Forest loop with both extensions. It was a pretty good ride for most of the time, but some douche bag came up behind me at a stop sign and told me to get out of the road. I'm sure you won't be surprised to fhear that he looked like a total piece of white trash. At first I wasn't sure what he was saying, but eventually it was clear so I told him to go fuck himself and kept riding. That always gets to me even when I try not to let it, and it didn't help this time that I made extra sure to get to the left side of the lane (I was turning left) so any cars turning right could easily fit beside me. He did turn right so I didn't have to worry about him running me off the road.

This particular incident stuck with me a few kilometers longer than it typically would have because he called me fat which I'm sensative about these days. It ocurred to me though that if a driver ever does take it too far, it is the flip of a lever to remove my bike seat and use the post as a weapon.

Afternoon run around the neighborhood and campus. Uphills are still really hard for me, but flat areas and downhills are starting to feel okay. Near the end I started going a little bit faster and it even felt like running instead of trotting.

The right ankle still felt a tiny bit funny at times, but definitely did not hurt. I'm hoping it isstill getting better. The left arch felt fine, and actually I don't even remember it hurning this morning. Maybe that's just because I'm old and forgetful, but hopefully it is because it is healing!

Evening ride around the Duke Forest loop. I considered doing an extension to get up to what I recently realized was a 23km/day average to reach my resolution, but it was getting dark, so I just did the original loop. I turned on the tail light part way through, but never needed the headlight. In fact, I kept my sunglasses on most of the time. Although if I hadn't brought them I probably woulnd't have missed them.

Duke Forest loop with both extensions. It was a little cold but felt good.

Original Duke Forest loop. It was super windy which made it feel cold. But the return portion on Cornwallis Rd. sure felt fast. I climbed a hill in 7th gear.

I did the waterworks loop backwards today thinking it would make the hills easier (doing the supersteep one as an uphill and right away). It turns out there were a bunch of other little hills that I hadn't really noticed before since they had always been downhills. Anyway, it was a decent run, and the feet didn't hurt too badly.

Afternoon ride around both extensions of the Duke Forest loop without doing the main part of the loop. It was cold (around 4°C) but after I got warmed up it felt fine.

Afternoon run around the water works loop. And it was the longest run of the year! The left arch felt totally fine although it is still sore every morning. The right ankle felt better too, although still not back to 100%. I had a close call and almost rolled it again, but no harm done.

Afternoon ride around the Duke Forest loop with the Academy extension. This is the same loop I wanted to bike the other day when it was super rainy and cold. Felt good.

Afternoon ride through the super duper cold rain. I had planned to do the normal loop with a new extension, but it was so cold I just did the new extension. I found myself wishing for uphills so I would go slower and generate more heat. Rainy days are definitely better running days.

Afternoon run through Duke campus. There was a lot of uphill, so it was tough for me. Both feet felt better, but neither is totally back to good.

Afternoon bike throug hDuke Forest. The same loop I've been doing, but with a smala addition. Felt really sluggish at first, but got through it. I cleaned my chain before taking off because there was a ton of oil and gunk stuck to it. There still is actually, but I don't have proper degreaser.

Afternoon run around a short loop near Maggie's apartment in Durham. I definitely am not in great shape, but hopefully it will come back. I used to hear students at Calvin talk about going for a 2 mile run and I wondered how it was even worth getting sweaty for that short run, but now I'm running een shorter than that.

I've rolled both of my ankles since I last did any serious running. The left one was over the summer on my DC bike trip. That ankle feels fine, but my arch has been hurting ever since, and continued to be sore today. Hopefully running and stretching will get it to loosen back up. I did some serious massaging on it after the run, and it feels way better at least for now. The right one happened on or near my birthday at a trampoline park. That ankle was still a little sore and does not have good flexability. It is the same one I've rolled many many times since I was 16. I tried to stretch it, but there isn't much stretching to be done. It just moves normally until it can't move any more and pushing more makes it hurt. Instead I've resorted to massaging. Hopefully it will heal like it has in the past, but I'm finding that I don't heal well now that I'm really really old.

Afternoon bike to Duke to give some papers to Maggie. This was not a serious bike ride (I was in jeans and normal shoes) but I guess every little bit counts especially on these hills.

Afternoon run around the same loop as yesterday.

Afternoon ride through Duke forest. Wind was tough at the beginning, but got better.

Afternoon ride from PRISMS to the downtown CVS and back. I bundled up, but my ears were super cold.

First bike ride of the new year. I set out to ride my usual ~21 km loop, but I was feeling super out of shape and then it started to get dark, so I cut it short and headed back blackwell instead.

Morning run around Ettl farm before brunch. It was child so I wore a long sleeve shirt. Fit was door at first, but I don't remember that lasting.

Afternoon run around the perimeter of the shady neighborhood. Tiny bit of lower back soreness but nothing serious. It bums me out that I'm so old and fat that all my running log entries are about what did or didn't hurt.

Morning run around Ettl Farm and the shady neighborhood.

Another decent run. Tiny bit of lower back soreness. I'll see how it feels in days to come.

Afternoon run around Ettl farm in the rain. It felt good to be running. No significant lower back / upper ass pain. No foot pain. Still really fat though.

Another run around Ettl Farm and Province Line. Foot felt pretty good. Lower back was a little tight, although not sore yet.

Evening run around through Ettl farm to Province Line. My ankle is totally better, and my sore foot bottom felt alright too. Maybe I'll keep running this time.

Short evening run around Ettl Farm before dinner. The ankle/foot are getting bad, so I think I'll have to do a few days biking instead. I went faster to see if it would help. I think it took my mind off the ankle/foot more, but didn't really make it hurt less.

Night run after the first orientation day. The ankle hurt a lot more toward the end and after the run today.

Afternoon run around both neighborhoods. It felt good so I decided to go a tiny bit longer (still chump change compared to my former self). The ankle felt slightly better today and still no lower back / upper ass pain.

Late morning run before school picnic. I added a tiny bit to my loop to get me over into the shady neighborhood. Maybe soon I'll be back to 5 km. But I'm not rushing. Ankle was still super tight at first.

Evening run around Ettl farm. Inner thighs were a tiny bit sore. Left able is still a little sore from the waterslide incident, but loosens up as I run. Maybe I'll lengthen the running loop soon.

Evening run around Ettl farm again. Same short loop as yesterday. So far no lower back / upper ass pain.

Evening run around Ettl Farm after a short nap. It was short and slow, but hopefully the beginning of some regular running.

Morning run on the track with Dad after we rode up on bicycles.

Afternoon run around the Meetinghouse Loop with Luke.

Afternoon run around the Meetinghouse Loop with Luke after meeting the parents. I know I usually list this loop at 5.8km, but we stopped running before crossing the tracks this time.

Run to Huron Avery and back.

Short loop in Durham because I was super sore from yesterday and it was even hotter. (And I've become old and wimpy.)

Lap around the water works loop in Durham. (I'm not sure if I've run that one enough times to name it yet, but Maggie wanted a cool name.) It was a brutal 33°C, but I managed to survive.

The running log has been pretty sad lately, but I have been biking some.

Afternoon run around both neighborhoods. It sprinkled a little bit.

Rutgers Unite 8k. I broke 40 min barely.

Afternoon run through Ettl farm and the shady neighborhood. I had planned a loop, then I thought I accidentally got off the loop and cut it short. I'll have to do the whole thing next time.

Afternoon run around Ettl Farm Neighborhood.

Afternoon run around the neighborhoods. First shirtless run of the year.

Afternoon run around the neighborhoods. Lower back / upper ass was a tiny bit sore, but I think alternating bicycling is helping.

Afternoon run to Carter Rd and through ETS. It was kind of hard, but felt good, and I really needed to get out of the office. I think my lower back / upper ass mmight finally be sore tomorrow because my back muscles felt a little tired by the end.

Morning run around the neighborhood and a Lambert loop. The hill on the Lambert loop is tough (at least for a fatty like me).

Morning run along the canal near our hotel in Hangzhou. The distance is estimated, because I'm not positive how reality matches up with the map.

Morning run around the neighborhoods north of Rosedale. I'll have to start running a little farther soon.

Another early morning run around Shanghai. This was my first loop here. I really like running in China. I really wish I figured out how to integrate a map into my running log.

Another morning out-and-back near our hotel in Shanghai. So far no lower back / upper ass soreness. We'll see how tomorrow goes.

Early morning runaround the streets near our hotel in Shanghai.

Afternoon run slightly north on Province Line. I ran until a big dog started barking at me then I turned around. I felt pretty good considering how long it's been since I ran and how fat I am now.

Afternoon run down Rosedale to Province Line and back. It stared snowing along the way, and I felt super fat the whole time.

Evening run west on Rosedale. The route was similar to last time, but I didn't go through the woods this time. My lower back / upper ass hurt again a little. I thought I would still be in good enough shape from the Needles runs that I wouldn't have that problem.

First run of the new year, and an interesting one. The route I chose from Google maps took me through a neighborhood road, and to a place where the line turned from solid to dashed. I figured maybe that meant it was a trail or something. I ended up running through a swampy area, along a brook, and came out in a back yard. Luckily no one noticed me. It was about 7 degrees out, and I felt good, although my stummy was a little full.

I set out this evening on what I intended to call the victory loop because I was celebrating receiving my pilot's license. But the route I had selected wasn't too conducive to running at night because it was unpaved and with my history of ankle rolling I decided to walk down park desert road. I followed along and around some rail road tracks and eventually arrived at the riverside park that I intended to reach. I hung around the river for a little while and then ran a good part of the way back. I wasn't sure exactly where I as and when I found a good place to cross the tracks back to the main road a train was stopped, so I climbed across, thought seriously about waiting to see if it would start moving and I could hitch a ride back, and eventually continued on my way walking again. The total distance I ran was a bit less than half the loop, but it was a great night for a walk too.

Another evening loop around the Lillyhill loop to clear my head before my practical test. In hindsight I probably should have named this the Needles loop instead of the Lillyhill loop because it's the only one I run around here.

Another evening run around the Lillyhill loop.

Evening run around the Lillyhill loop.

Evening run around the Lillyhill loop. It felt pretty nice running in the cold desert air, and I didn't even roll any ankles this time!

Short evening run to the end of San Clemente and back. I took a rest out at the end to enjoy the desert sky and clear my head before my first solo flight.

Evening run around the lillyhill loop (the same loop as yesterday). Rolled my ankle about 1km in and had to walk a few steps, but it felt alright for most of the rest of the run.

Evening run around Needles. The desert air felt really nice, and the run wasn't too hard.

Warm morning run after returning the car.

Afternoon run. It was warm out again. And my lower back / upper ass barely hurt.

Short afternoon run to pick up a rental car. My lower back / upper ass was still a little sore, but it was totally manageable. Maybe I can finally run a respectable distance again tomorrow.

Evening run around the same short loop as yesterday. I felt the same lower back / upper ass soreness that has characterized getting back into running shape the past few years. I was waiting for the weather to warm up, but I waited too long at it started to cool down again, so the temp was about 4°C again.

A short loop to loosen up the legs. I'm sore from yesterday's run. It was much colder today, around 4°C.

It's been a while, but a nice day and new shoes managed to get me out the door today. Even the little hills were tough for a big fat fatty like me, it was all worth it when two ladies shouted, "woooo boy, you be runniiiiin!"

First run in Alaska. Not too cold, but I'm fairly out of shape.

First run around the Heritage loop this year. It was long and hot, but felt good.

Afternoon run with Luke (after I got tricked into getting flyswatted)

I ran my first 10k ever this morning. It was hot, but it went alright considering how out of shape I've been recently. I finished in about 44 minutes.

Evening run around the Meeting House loop.

Afternoon run around the Meeting House loop with Luke.

Night run around the Meeting House loop with Maggie.

Evening run around the Meeting house loop. I watched some dark thunder clouds roll over the ridge, then lightening start in the distance, then a downpour. It was a pretty nice run.

Night run around the Meeting House loop. The fire flies and yellow moon were really cool. It was a tiny bit hard to see the terrain though.

Another Meeting House loop. This run might have been on the 23rd; I didn't enter it right away.

First run in Carlisle. The Meeting House loop didn't have a dog this time!

Morning run along Huron Avery and Scheid Rd. My lower back / upper ass hurt again. I guess that's just what happens when I start getting back into running shape now that I'm old.

Morning run to Huron Avery. My hearty in lungs are in good shape so they try to get me to go fast, but my running muscles aren't ready for that. I'm so sore now. Good thing I have the summer to get them back in shape.

Evening run to Huron Avery and back. The first run in a while and the first run since the bike trip. It felt weird running again for a few minutes, but I got back into the rhythm quickly. My legs are definitely built a little unevenly right now, so hopefully I can fix that up this summer.

Evening run on the indoor track as a warmup for lifting and to see how my ankle was doing after the tough mudder.

Tough Mudder.

Afternoon run around the Evergreen loop. Not as fast as yesterday, but still felt strong.

Another Evergreen loop. This one was pretty fast, and although I was a bit tired, I felt strong the entire time. I think I'm attaining the beginnings of fitness again.

Afternoon run around the Evergreen loop.

Evening run around the Evergreen loop.

Afternoon run around the Evergreen loop before lifting.

Afternoon run to Huron Avery and back. The hamstrings were tired this time. Hopefully that means everything is getting stronger, and a new muscle group is weakest now.

After two days off, the back muscles felt fine. It was discouragingly cold out today, but I made it a lap around the short loop.

Late night run around the Evergreen loop. My lower back was tired for a little while, but it went away eventually. The cops harassed me a little again too. Apparently you can't run in the bike lane unless you're wearing reflective clothing. Where is the line between reflective and non reflective? My skin's reflectivity is non-zero.

Evening run on the indoor track during lifting. It was pretty slow, and a girl passed me, but the legs are starting to come alive again.

Windy afternoon run around the short loop.

Afternoon run to Huron Avery again. My lower back wasn't as tired this time. Maybe I'm getting in shape :)

Evening run to Huron Avery and back. My lower back muscles have been getting tired recently. Hopefully that stops after I get in shape. My legs are also getting sore, but I like that.

Afernoon run around the Evergreen loop. It's getting nice out again.

Evening run from Corey's house the university. It was pretty cold.

Afternoon run around the block.

Afternoon run around a block by the apartment.

Warm-up on the indoor track before lifting and run back to McMaster afterward.

Morning run around the short loop. It was another shirtless one,I hope it stays this warm. (And I hope my legs don't start hurting like crazy.)

Morning run around the short loop. It got up to 10° and I went without a shirt. That kind of weather will definitely help keep me running.

Afternoon run down to Huron Avery. I'm getting back into running shape starting now.

Afternoon run around Tyler's Neighborhood in San Juan.

Evening run around the short loop. It was windy, but I'm really glad I finally got out the door again. Hopefully I'll keep it up.

Short evening run on the indoor track after lifting.

Morning run to the rental car place, and two short bits between the car and school.

Afternoon run home from the university. It was cold, so I had to pull the old hand-down-the-pants-run trick.

Rainly afternoon run. Another lap around the short loop.

Late morning run around the short loop. I figured I should start naming these blocks by my house, and instead of naming it after a road or something on it, I figured I'd call this one the short loop in hopes that it doesn't become my usual loop.

Evening run after getting home. It got up to 13°C today.

Evening run as the sun was setting.

Evening run around a block by my apartment. It was only about 0°C, but if sure felt cold.

First run of the new year. It was -1°C outside, but didn't feel too bad. This was the first run I've done with significant ice on the sidewalk since leaving grand rapids.

Afternoon run around the block by my apartment.

Evening run around my apartment after the Browns Game. It was 10°C at 8:00pm.

Afternoon run in slight rain.

Afternoon run around the apartment. a slightly longer one this time, and my body is so sore!

Afternoon run around a loop by my apartment. Shirtless again :)

It was warm again today, and I actually felt like going for a run. Not to mention, I can already tell I'm starting to get fat :(

Freezing evening run around a block by my apartment.

Turkey trot in Huron. It went better than expected considering the lack of training for the last ten days. I think my time was under 19:00 again, but I didn't see an official result, and I'm not sure their clocks were accurate anyway.

Afternoon run around my apartment.

I finally made it out for another lap around the block. I'm pretty sure my winter break will start right after the Turkey trot.

Evening run around a block my the apartment.

Short run to the gym and on the track. I'm not to worried about the short distance because I also swam 1.3km.

Afternoon run around the Evergreen loop before seminar.

Evening run before lifting. Even running at 5:00 feels like running at night these days.

Afternoon run around a block by my house while I was waiting for laundry.

Noon run around a few blocks by the apartment.

My legs are sore because I let Danny talk me into doing squats in the weight room yesterday (for the first time in my life). I guess sore legs are good, but I also have a sore neck. Not sure if it's related.

Evening run around the Evergreen Loop.

Evening run back to campus after Max dropped me off.

Evening run on the indoor track. It is nice to have a warm run once in a while to keep my motivation up. Running on the track also makes me go a little faster than I might otherwise. Counting the run to and from the gym, the distance was pretty decent.

Evening run around the Evergreen loop. It's definitely getting cold. Good thing I have a specific event in mind to train for. Consistency might get a little rough after the turkey trot.

Afternoon run around the Evergreen Loop with a little addition to make it longer. Getting ready for the Turkey Trot!

Skeleton run at Amherst Steele high school. According to the official results I ran 18:58. I'm thinking I might run another one Thanksgiving morning and try to get that time a little lower. We'll see what happens.

Evening run on the indoor track instead of more lifting. That track is a ridiculous length.

Moderate workout around Ottawa Park with Max. I intended to do a track workout, but the two tracks near the University were both in use so we ran alternately fast and slow around the park instead.

btw, this is the 1000th node!! Let's celebrate!

Evening run around the neighborhood by the university.

Night run around the school block.

Evening run around a block by my apartment.

Afternoon run around the perimeter of Ottawa Park.

Evening run around the Manley Loop. I had to go back to the old place to check my mailbox, so I figured I'd do the loop while I was there.

Afternoon run around the Evergreen loop. It was cold again, but it didn't bother me too much after the first minute. Luckily my legs barely felt sore from the long run over the weekend.

Afternoon run around the school block.

Afternoon run around the Manley Loop... sort of. I started at the new apartment and ran all the way to the start of the loop, around the loop, and all the way back. It was longer than I expected, and even though it rained, it wasn't too cold out. And that is officially the longest run of the last three years!!

Afternoon run around the Evergreen loop before lifting.

Evening run around the Evergreen loop before buffalo wild wings.

Evening run around the Evergreen loop.

Afternoon run around the Evergreen loop. It's definitely getting colder.

Evening run around a large city block from the new apartment.

Cold evening run around the Evergreen loop. The cold air gave me that cross-country-season-feeling in my throat. I like that.

Evening run around the Evergreen loop before going to scarf down chicken wings at BWW.

Evening run around the Evergreen loop.

Afternoon run up to Central.

Afternoon run from my new apartment. Just a loop around the block.

Evening run down Garden. And in brand new kicks, I felt nice and springy!

I finally did my ~18km loop through sidecut park. It was my last full day living at Holland Crossings, so I did it just in time. I had sort of a hard time following the trail for a while, but ended up doing just fine. I also had to stop for a trail-side bathroom break.This was almost the longest run I've done in three years. It makes you wonder how rounding errors factored into my distance estimate for today and for 25 March 2011. I glanced at the clock as I was leaving and when I returned and this one took about an hour and forty minutes. Maybe it would have been faster without the bathroom stop ;-) The route is pictured below:

Afternoon run around the Evergreen loop.

Early evening run around the Manley loop.

Evening run down Garden. Luckily the ankle held up this time :)

A short afternoon run down Garden. I rolled my ankle again though :( That darn thing never seems to get stronger.

Noon run around the Manley loop. Running on these cool days has been awesome. I hope the temp stays like this all winter.

Slow morning run around the extended Manley loop. The longer runs have felt fine recently, so I think I'm going for the big 18km next weekend.

Treadmill throwdown with Alex. Another Josh victory! This time we started at 5:30/1600m. I beat him again after about three minutes. I also warmed up on the bike trail. The faster pace made the event shorter though, and my total run distance ended up being pretty short.

Evening run around the evergreen loop. My legs felt a little heavy, but surprisingly good after yesterday's faster run.

Evening run around a local park with some former cross country runners. They were in super good shape, but I managed to keep up for over 11km. I hope I can run with them some more so I get skinny again :)

Afternoon run around the Manley Loop. I didn't do a track workout like I had thought I might. Getting up so freaking early for class totally stomps out my motivation to pack my running stuff, or even think about doing anything other than zombying my way to the classroom. But I did run a 1.1km section of the loop at (or maybe above) race pace. I'm already gaining speed, and I think that trend will continue. The biggest thing I can do now is lose weight which means getting my eating under control. And, as always, that is the hardest thing for me. I really think it's easier for me to run 12km than to say no to a second burger.

Very easy evening run with Max and his dog. I figured I'd take it easy after the long runs this weekend, and I'm thinking about doing some track work tomorrow.

Morning run on a new loop. Not as fast as yesterday, but I still felt pretty good. This run officially put my annual total over one megameter.

Morning run around the extended Manley loop. I went pretty fast, and felt good. Maybe I'll work up to that 18km loop yet.

Warmup on the bike trail, and a treadmill throwdown with Criminoli. We went about 12 minutes at 6:00 pace and about 2 or 3 more minutes at 5:30 pace. And, most importantly, I beat him. Now I have a target on my back. Distance is estimated.

Night run Down Garden. It was a little shorter than usual because I walked down the parking lot and climbed up the embankment directly to Garden Rd this time.

Afternoon run around the Evergreen loop backwards.

Night run down Garden.

Noon run around a new loop outside of Maumee. I went faster than I have been, and felt really good.

Morning run around the extended Manley loop. After a day off yesterday I figured I should go long. I'm also trying to build up the distances I can handle because there is an ~18km loop that I want to do before I move out of here in a few weeks.

Evening run around the Manley Loop.

Evening run down Garden.

Evening run around the Evergreen loop after I drove back to the university because I had forgotten my shoes.

Late night run to Huron Avery after dropping off Maggie.

Early morning run to Huron Avery before getting Maggie in Cleveland.

Night run Down to Huron Avery

Night run down Garden.

Evening run around the Manley loop. It was cooler today, and the run felt good.

Late afternoon run around the Evergreen loop. It was hot and my old shoes felt totally dead.

Night run around the Manley loop. It is a lot easier to run at night!

Brutally hot late morning run around the dump loop in Huron.

Evening run around the Evergreen loop.

Hot evening run down Garden.

Night run down Garden. Pretty slow.

Evening run around the evergreen loop. Mostly pretty slow, but the last bit got up to a respectable speed.

Evening run around the Evergreen loop.

Afternoon run around the Manley loop backwards.

Afternoon run to Huron Avery and back. I went kind of fast on the way out and faster on the way back. I've occasionally been feeling like cross country recently, and that gets me excited and makes me go faster.

All night run! I saw Andrew and Deedra and Blevins and Coach Scott all tonight. It was like a blast from the past. I ran 10 pretty quick laps with Andrew. We got a little excited and kept speeding up the whole time even when we tried to slow back down.

Early morning run to Huron Avery and back before flying to long island.

I thought I was without my running shoes in Huron today, and the only shoes I could find were my old racing spikes. I needed grass for them, so I headed up to Fabens and ran the old High School cross country course. I was afraid I wouldn't be able to remember it, but it came right back. My time was quite a bit slower than when I raced there, but that was no surprise. It was a pretty good run.

Humid morning run down Garden.

Warmish afternoon run around the Manley Loop backwards. This is the first time I've run that loop backwards and it is a whole new perspective.

Cool afternoon run around the Manley Loop. It is much nicer when it isn't soooo hot outside.

Afternoon run down Garden.

Cooler afternoon run around the Manley Loop.

Hot run around the Manley Loop.

Afternoon run to Huron Avery and back. Started easy, and built the whole time. By the end I was doing race pace. It felt awesome.

First run since CTY ended. I'm going to try to get back into a routine so I don't keep getting fat. I just went down to Huron Avery.

Morning run with Bri around a golf course trail.

Afternoon run around the Heritage loop. Between the heat, the recent rain, and the fact that I'm fat now, it was a pretty tough run.

Afternoon run from the lumber yard back to Carlisle. It ws super hot again.

Afternoon run out to the out bridge and back.

Afternoon run around Carlisle.

Evening run toward the river.

Morning run with Bree and Caroline down a trail near Dickinson.

Evening run near the river. This was my first run back in a while. It felt pretty good. At the end I was running along the tracks, and a train came. I ran alongside it to test the speed, and found that if I wanted to, I could definitely jump on board.

Evening run to the river and back.

Afternoon run around the Heritage loop in the rain. I had a small addition at the beginning to check out the flooded quad. My first rain run in quite a while.

Evening run near the river around Carlisle.

Evening run to the cemetery and back.

Evening run around Carlisle.

Early Morning run with Caroline. Once around Luke's Loop.

Night run with Luke. Two laps around his loop. This run ended with the soon-to-be-infamous squirel's nuts incident.

Afternoon run around the Heritage Loop. It was so hot my hands and face fell asleep by the end.

Afternoon run. Kept it pretty short to get to the staff reading on time.

Afternoon run around the Heritage loop. I think this is my only loop that doesn't have a natural forward direction.

Afternoon run down to the river.

Afternoon run down to the river and back. I ran past the scene of a shooting thta the cops were investigating.

Afternoon / Evening run down near the river and back past the fairgrounds. It was pretty warm, but I still moved pretty quickly.

Evening run past Luke Lane.

Afternoon run around the heritage loop.

Easy evening run down past Luke Lane.

Evening run. I tried to go around the Meeting House loop, but the dog-infested area is marked as private now, so I turned back and did a little loop.

Late night run up and down Louther street

Afternoon run around a modified version of the Baldwin Loop. That's right, the Baldwin Loop! It's been a while, so I revisited my old loop. It felt good, but it was also a pretty long run.

Evening run west of Carlisle. It was really humid.

Afternoon run around Pasadena. It was super hot.

Surprisingly short run around Pasadena.

Night run along Artesia Blvd in Torrance.

Morning run around Pasadena. I don't remember the exact route, so I couldn't plot it, and thus the distance is estimated based on my memory.

Evening run around the streets of Pasadena. Pretty fast at first on the downhill, but only medium fast on the return trip on the uphill.

Evening run around the Streets of Pasadena. There are some nice neighborhoods south of Old Town.

Morning run around Culver City.

Evening run around Culver City, CA. My first run in Los Angeles in about a year.

Morning run to "the crevice" outside Gallup, NM. It was like a sandstorm out there because of all the wind.

Afternoon run on trails aorund the High Desert in New Mexico. I felt pretty tired near the end, but great at first, and great afterward.

Evening run around the Evergreen loop. Pretty fast and feeling good.

Morning run down Garden before getting on the MegaBus to Chicago.

Evening run outside of Gallup, NM. Dinner was sitting heavy in my stomach, but I made it alright.

Evening run around the Manley Loop. My shoes are wet and nasty from the warrior dash! I'm just going to shower with them on.

Noon run down Garden. Pretty chill getting ready for the warrior dash.

Warrior Dash. I got caught up in all the fatty's again!

Noon run around the Manley loop on a nice cool day. I felt great, and I'm getting excited about the race.

Medium fast evening run down Garden. My abs are getting sore from the lifting.

Evening run around the Evergreen loop. I started off kind of medium paced, an built the entire time until I war properly cruising by the end. Probably my best run of the season.

Evening run right after eating Jamaican food. Big Mistake.

Noon run with Anne around UNC Asheville campus. It was pretty hot again.

Super hot noon run with Anne around Beaver Lake.

Noon run with Anne in Asheville, NC. Distance is a little rough because some of the route was on trails.

Short run mostly downhill on a trail to looking glass falls. This barely counts as a run.

Afternoon run around downtown Asheville, NC. I don't know the exact route, so the distance is estimated.

Noon run around the Manley loop. Medium fast.

Evening run down Garden. Slow on the way out, but faster on the way back. I think finally going faster actually helped my legs feel better.

Evening run around Divis Besse in Oak Harbor. Fairly slow, but I felt pretty good.

Gentle noon run down Garden. Taking it easy to let my legs get back to their A game.

Noon run around the Manley Loop.

Evening run around the Evergreen Loop. It was pretty slow, but still a little tough because it was pretty hot outside.

Evening run around the Manley Loop.

Note: This was originally dated 15 May, but I changed it when I realized that there were two runs listed for the same day. It is possible that the two dates are switched.

Lap around the Dump loop in Huron.

To Huron Avery and back in Huron.

Track Workout at the University of Toledo track. I did my usual distance ladder at a target pace of 6:00 per 1600 meters, but I was under that every time.

400  - 1:25 - 5:40
800  - 2:51 - 5:42
1600 - 5:51 - 5:51
800  - 2:53 - 5:46
400  - 1:22 - 5:28

Noon run around the extended Manley loop. I took a short rest by Albon Lake. I'm still shaking the soreness out of my quads.

Afternoon run in Ann Arbor with Tim and Anne. My quads are feeling post-riverbanky from running with my cross country friends recently. The run was largely on trails so the distance is rounded down from Anne's estimate.

Another lap around Reeds Lake. With Schuck, Dakota, Tim, and Anne. My quads were pretty sore from the previous loop.

Afternoon run around the Reeds Lake loop with Dakota. My first time around Reeds Lake is almost three years.

Morning run down Garden. I felt better than yesterday, but still not great. I think I'll have a day off soon. Maybe tomorrow.

Noon run around the Manley loop. I had a hard time, and had to rest under the route 23 bridge for a minute. I don't know if it was the usual post-wake-up dehydration, or the heat, or both. I guess I'm going to have to get used to summer running again.

Short Morning run with Max before the electrodynamics exam.

Evening run with Max through the neighborhoods. Slow pace (I think).

Alright, I made it all month running everyday! Tonight was a medium distance and pretty slow pace run through the neighborhoods by the university.

Evening run around the evergreen loop backwards with some extra bits on campus.

Late Night run around the Evergreen loop with Alex and Max

Afternoon run to Walmart from McMaster Hall.

Noon run around the Manley loop. My legs are kind of sore from last night and today.

Evening run down Garden.

Evening run in the rain with Max. Medium pace long distance.

Evening run finishing on the university trail with Max.

Evening run around the Evergreen loop with Max. It was a little longer because I ran to his apartment first.

Noon run down Garden. It was pretty chilly today. I started slow and built the whole time. By the end I was going pretty quickly.

Morning circuit on the evergreen loop with Alex.

Noon run down Garden. Nice and slow.

Evening run around the Manley loop.

Afternoon run from campus. I'm going to start calling this route the Evergreen loop.

Night run down Garden. I'm glad I waited until night because it was soooo windy today. I went medium fast on the way back and it felt good.

Evening run down Garden. Shirtless today; it's getting warm.

Noon run down Garden. I am definitely gaining some fitness. But I need to keep working hard to get in shape for the warrior dash.

Afternoon run with max through the neighborhoods.

Evening run through the neighborhoods by the university. It felt short compared to yesterday, and I even mixed in a short fast section.

Long evening run with Max through the neighborhoods around campus.

Just another run down Garden. It actually started snowing while I was running this time.

Evening run around campus and Ottawa park.

Out to Huron Avery and back in Huron. It was super windy today.

Noon run around the Manley loop. My sore butt is gone, and I'm starting to gain some fitness.

Evening run down Garden. It's getting warmer, and I'm starting to be in a little bit better shape. I still have a long way to go, but I'm making progress. Also my sore muscle is starting to hurt less.

Afternoon run with Alex. Pretty slow and short. The runs will get more intense after my lower back / upper ass stops being so sore.

Evening run around Old Orchardand near campus with Max.

Evening run down Garden. My lower back was super tight and it hurt with every step. I guess I'll have to do more stretching.

Evening run down Garden.

My April resolution is to run everyday, so I managed to make it out the door this morning. I just went down Garden, but it's a good start.

Morning run with Alex and Max. Nice easy pace.

Morning run with Max and alex. Not too fast, but a good distance and a good way to start the day.

Late morning run down Garden. My abs were super sore from lifting with Max the other day, but I think I'm gaining some fitness, so it was an encouraging run.

Late morning run down Garden. Not really fast, but I wasn't lollygagging either. I also lifted for the first time this season later in the day.

Late morning run down Garden. I picked up the pace quite a bit (by my current standards) on the way back, and it felt pretty good.

Late morning run on the Manley loop. I forgot to drink some water between waking up and running, so I was pretty dehydrated. I don't feel too sore though.

Morning run down Garden. A lot easier than the last one. And then an extra 2km running from McMaster to the rec center... twice.

Noon run down Garden. I'm definitely not ready for the warrior dash yet. But luckily I still have a little while, and the weather is getting nice.

Short bach run with my sister in Atacames, Ecuador.

Short run in a Quito neighborhood with my sister.

First run in a while. Just down garden again. This is going to be the beginning of my more regular training. I'll run while I'm in Ecuador where it is warm, and then keep going when I get back.

Afternoon run down Garden. There is a decent bit of snow on the ground, but the road's shoulder was clear enough. I'm pretty out of shape right now. I definitely miss the LA training.

It got warm enough that I made it out the door again. I also think I've recruited some people to run the warrior dash with me, so that could be what I'm training for again this year.

Just another cold run down Garden

This was the first real winter run I've had in about two years. I have to say, I haven't really missed them.

Afternoon run down Garden. It was shorter than the past few, but I might have to run home from school tomorrow.

My longest run of the year (although, that's been true of every run so far). It was definitely on the long end of what I could handle, but I didn't have a whole lot else to do today, so it worked out well. We'll see how my legs feel tomorrow.

My first Manley loop of the year. I didn't go too fast, but I felt pretty good, and the warmish weather was helpful.

First run of the new year. I got off to an earlier start than last year. But I suspect the cold here may lead to slower progress.

I went out to Huron Avery Rd.

Wow, I finally got one in in December. I was starting to be afraid it wasn't going to happen. three miles out and back on Huron-Avery.

Manley loop in the rain. It's been a while since I've done that route.

the Three-miler down Garden and back. Maybe I'll keep going shirtless all year after all. it was about 60° today.

Three miles out the Huron Avery and back. I started with Sarah, but sped up a little because I was afraid I would get cold with no shirt on.

Another trip down Garden Rd. Managed to do it without a shirt again. Who knows how long I'll be able to push that.

Afternoon run down Garden Rd. I managed to run without a shirt again, although there is a decent chance that will be the last one of the year. That makes me miss LA a lot. I stopped on the way back to chat with my new friend Stan for a little while.

I finally got another run in. This was an 11k race to celebrate 11/11/11. I didn't go out at what I would consider a race pace, but it did have me huffing and puffing by the end. I also tried out my new shoes for the first time. I'll take a day of recovery, because my legs are sore. But I'll put a few more miles in on Sunday.

Skeleton Run 5k in Amherst. It was pretty cold, and I felt pretty darn out of shape, but I managed to make it to the line in under 20 minutes, so it looks like maybe I'll make that resolution after all.

Afternoon run down Garden.

Afternoon run starting down garden all the way to Albon, then I turned left to go under the turnpike. It was a pretty long run for my current condition, and I was feeling pretty tired for a while, but it was really nice out, and I was kind of in the mood for a long one.

Night run down garden. When I left there was a solid white cloud cover, and by the time I got to the turn around it had receded to reveal half of a star-filled sky. I stopped to admire the perfect edge of the blanket of clouds for a minute or so before heading back.

And again with the Garden route. Maybe I'll branch out soon... We'll see.

Same run down Garden.

Another noon run down Garden. It's getting colder each day. Hopefully the snow will hold off for a while yet.

Noon run down garden.

Evening run down Garden. I'm glad it's still been warm in the evenings lately.

long (by my current standards) evening run. I saw a cute runner chick as I was going to turn around, so I figured I had to keep going to impress her.

Evening run down Garden. I'm getting fatter and fatter everyday :(

Afternoon run down Garden.

Evening run down garden and back.

Evening run down Garden. I ran through the parking lot straight to Garden. It actually cut off a lot of the distance that way.

Noon run on the Manley loop. It is starting to get colder, and I think winter is probably going to come again this year :(

My longest run from the new apartment. I'm going to call this loop the Manley loop because one of the roads is called Manley Rd.

Afternoon run out to Huron Avery and back. The bugs got really think at one point which was weird, but it was good otherwise.

Evening run while it was still light out. Out to Holloway rd again, but added the little triangle near the apartment.

A night run down Garden Rd to the first traffic light. My chest had been tight all day since the previous nights run, and this run kind of eased it out.

To Huron-Avery around dusk in Huron. My chest got tight during the run.

An evening run along Garden Rd. Not too fast, and I'm not in too good of shape, but I'm getting back on the bandwagon now.

Evening run down Garden rd from the new apartment. Felt fast and easy, but wasn't quite as long as I had hoped.

An evening run through the Ottawa park perimeter trail. I finally did the perimeter successfully. The cooler air felt nice too.

Short run through Ottawa park. I didn't get lost this time, but the run felt really tough again.

Afternoon run around the neighborhoods by John's house. My runs have been feeling a lot longer than they actually have been recently. I guess that just means I'm out of shape.

Longer than I meant to go because I got disoriented. But it wasn't nearly as long as it felt.

Night run through the neighborhoods north of University of Toledo's campus. Starting and ending at John's house.

Moderate to fast run along the fremont bike path and back Cole Rd to the grandparents house.

A slow evening run around the Hoover loop past the dump.

Riverfest 5k loop with Sarah starting at the high school. We had a whole faculty / Orndorff reunion outside.

Another round to Huron Avery and back. Maybe I'll do a longer loop sometime soon.

Out to Huron Avery again. This one was a little faster.

To Huron Avery and back. Not too hard.

Early morning run on the Appalachian trail. Steepish uphill, and then casual back down.

To and back from the river. This run was split in half with a roughly half-mile swim upstream, and then a walk back down stream on the road.

Evening run in very light rain. I went up near the swimming hole, and back. I've been feeling pretty fat lately (and rightly so) so I resolved to run more and eat less for my last week here. This was a good thinking run.

My longest run since coming to Carlisle. I did a big loop on country roads north and west of town. It was a really nice run.

Evening run with Luke down Louther and back. I drank a lot of water right before we left, and I had to keep up with him so that I looked good in front of the girls on the volleyball court. It was a tough one, but luckily it was also pretty short.

Afternoon run to the river where I tried to cool off but failed because even the water was super hot.

This was supposed to be a shorter run because it was over 90°F. It was basically the heritage loop, but I turned down the railroad tracks for a while. It cut off about a quarter mile.

Short morning run with some left-over pizza in my belly. Up to the circle by the river and back.

Solo afternoon run on the heritage loop. It was soooo freaking hot.

Afternoon run with Dorian around the meeting house loop. There were no dogs this time, and it was awesome to be back on that loop.

Early morning run on the Appalachian trail. Distance is estimated.

Slow, but fun morning run with Denish. We went around a cinder path a few blocks from here.

Short evening run to the end of Louther with Luke.

Short evening run up to the river.

Early morning run on the Appalachian trail. It was really nice except for the spider webs and huge bug in my eye. Hopefully I'll get back there again. (Distance is estimated)

Evening run with Luke and Dorian. Just to the end of Louther street and back.

Morning run with Dorian around the streets of Carlisle.

Another afternoon run with Dorian. Luckily there were no confrontations with locals. We checked out the swimming hole.

Afternoon run around the heritage loop in the opposite direction from yesterday. I went with Dorian this time, which was a good choice. I also almost got into a brawl with some local hicks in a pickup truck.

I did a medium pace run on a loop east of campus that I'm probably going to end up calling the Heritage loop. I was slightly worried that I wouldn't find my way back to campus because the roads got off the cardinal grid, but it worked out just fine. Country roads are nice.

Evening run with Luke. Not especially far, but it was a good pace, and since I didn't run in the afternoon, it was great to get a run in later.

Tried to run the Abandoned house loop, but some especially ferocious dogs chased me back the other way. I'd really like to do that loop again, but I don't want to get eaten.

Really slow run with my sister. Good hills.

The rain held off until after I was finished running today. but the humidity was like running with a blanket on. I'm looking forward to the sunshine!

My welcome back run was, as expected, in the rain. The hoover loop past the county dump. Not too hot or sunny, the rain actually felt pretty good.

A final California run. I went nice and easy up to Holly and around the high school. The ball of my foot spontaneously started hurting last night, and that persisted a little bit. Hopefully it will be gone for my next run from Ohio.

Slowish run around the Golden West loop. Muscles were still a little sore, I'm starting to wonder if it is because pf the week off.

Today may have been my last run around the Baldwin loop. I waited until dusk and headed out and decided to do the loop backwards for what I'm pretty sure was the first time ever. The run was fast and comfortable.

Moderately paced run on the Baldwin loop. My quads got really tight around the end of the run.

I waited until evening to run today. Even without much food all day, the cooler evening temperatures made the run feel much better. I made it up to Golden West tonight.

Baldwin loop on a hot day. My stomach felt a little funny but but I completed the loop. Hopefully tomorrow will be a little smoother.

This was my return to running after a week off for physical and motivational recovery. The run was okay, but not great. I completed the Baldwin loop, but felt tired by the end. But I think the break was well worth it.

Slow run around the Baldwin loop. It was cool today, but the pace was still easy. This was my first run back after having what I initially thought was kidney failure. The run didn't seem to make it worse, but it also didn't make it better.

Hot but fairly quick loop.

Moderate evening loop on the Baldwin route.

Fast, but short run staying local. Felt pretty good.

Baldwin Loop. Hot. Fast.

Hot round on the Baldwin Loop. Pace was pretty good.

Fast-ish but still easy run around the Baldwin loop.

Baldwin Loop. It was kind of hot, but this run felt good.

Solid run around the Sunset loop. I was feeling tired by the end.

Slightly fast afternooner on the Golden West loop.

Medium speed run.

This was not really a track workout, but I did do some fast stuff on the track. I didn't do a track workout for a combination of several reasons including the heat, the fact that I didn't sleep much, the fact that I didn't feel up to it, etc. I know that sounds like a lot of crappy excuses, and maybe it is, but I've done full workouts the last two weeks, and I don't want to get burned out, so I don't feel bad about it.

What I did do was:
a  400 in 1:19
a 1200 in 3:58
a  400 1:18

They were all just barely under the target pace of 5:20 which I discovered last week. I kind of doubt that I would have hit many more intervals on pace today, but I was happy that I did that many.

After the track stuff I did a few easy miles on the road.

Moderate run around the Baldwin loop

Once around the Golden West loop. My stomach felt weird so I took it slow.

Slow sluggish run through the Balswin loop.

Moderate circuit on the Baldwin loop.

Medium-paced afternoon run.

Track Workout. I did the same format as the last few times. 400, 800, 1600, 800, 400 and again, I lowered my target pace -- this time to 5:20 with 400m rest between each interval. The times and effective paces were as follows:

400  - 1:15 - 5:00
800  - 2:36 - 5:12
1600 - 5:21 - 5:21
800  - 2:38 - 5:16
400  - 1:17 - 5:04

This time the pace was not too easy, and as you can see, I actually missed it one of the intervals. I will not lower the pace again next time, and I will probably stick with 5:20 for a little while as it was almost attainable this time, but was certainly not easy. Also, the weekly routine that I previously thought would be a good idea, may actually not be. I was going to run easy on Monday - Thursday, and do a track workout on Saturday, taking the other days off. But I now realize that that lowers my weekly mileage to around 25ish, and may keep me too fresh for the Saturday workouts. I don't want to accidentally cause an end-of-the-season-style peak.

For the next one, I'll probably add an interval and hopefully hit the target pace a little better.

Slow evening trip around the Baldwin Circuit. Legs are feeling tired from the biking, but not especially bad. I should be ready for a good track workout Saturday.

Baldwin loop in the afternoon. Hot, but the legs are feeling better. Should be ready for another good track workout this weekend.

Medium speed Baldwin loop. My legs are sore after the track workout, longish run, and increasing bicycling. I'm expecting to adjust quickly though.

Moderate speed, longish distance in the afternoon.  It has been cool lately.

Track Workout. I did the same format as last time. 400, 800, 1600, 800, 400 but this time I lowered my target pace to 5:40 with 400m rest between each interval. The times and effective paces were as follows:

400  - 1:19 - 5:16
800  - 2:42 - 5:24
1600 - 5:27 - 5:27
800  - 2:39 - 5:18
400  - 1:15 - 5:00

So like last time, my chosen pace was too easy even though I had lowered it by twenty seconds per mile. In fact, all of my actual times were under 5:30 pace, which is encouraging. The mile was tough, and I definitely wasn't in the mood to do another one right after it, but maybe by next weekend I will be. I hadn't intended to let two months pass between track workouts, but at least I got better rather than worse.

For the next one, I'll probably either add an interval, or do the same format lowering the target pace to 5:20. We'll see what I feel like.

Solid evening run. It is much easier after the sun has set.

Baldwin Loop in the late morning. It was hot again, but not as brutal as yesterday.

Hot-as-balls late-morning run. I went pretty far mostly because I got off of my usual route pretty early on. A guy was pulling out of the bank parking lot not looking and almost hit me so I slammed my hand into his hood. He didn't look too happy about that even though he almost hit me so I decided I better turn to avoid him. That added about two extra miles to my loop. But I guess that's a good thing, because I ended up having a respectable mileage for the day.

The pace of this run varied quite a bit. There were pretty fast parts, and pretty slow ones. The heat has pretty intense again though. I ran at about 11:00am

Medium speed afternoon run. Not as long as the last one. It was hot as balls again today.

Medium speed afternoon run, but it was freakin' hot today. I guess summer is on its way.

Short evening run too close after lunch. Kind of fast, but pretty short too.

First run after two days off. Feeling fat. Made it through the Baldwin loop

A beautiful run through some trails at Joshua Tree National Park. The desert run was really great, and the scenery was awesome of course. This run may have been a little more than seven miles, but I think seven is a good low-end estimate.

Another moderate run with Sarah. Around the golf course.

Afternoon run with my sister. Nice and slow :)

Very typical afternoon run. Not much special.

A solid afternoon run after an irregular few days. I'm feeling a lot less sick, and I finally got back to a respectable distance. The weather was cool which helped.

Medium distance and pace. The run went pretty well. A lot better than my last one.

Short and slow afternoon run after I was suddenly stricken with the flu yesterday. I also rolled my ankle and took a chest dive on the sidewalk. Not the best run ever.

Another moderate afternooner.

slow afternoon run.

Another moderate afternoon run. I was a little dehydrated, but the run still went fine. I'm trying to keep my miles higher.

Moderate afternoon run. Nothing too special

Moderate evening run. It hasn't been too hot lately which is refreshing.

Medium pace and distance. Back to my old Baldwin route for today. I'll be looking for a track workout soon, but not tomorrow on GRE day.

This was a fast one. At least three miles of it were at race pace, and the rest certainly wasn't slow. I was hoping the distance would be a little higher, but at least it's higher than the 4.35mi that I was doing so frequently.

Moderate pace, moderate distance. It was warm again today, but not too bad. This run was on one of my less-frequented routes.

A hot one in the afternoon. My legs didn't feel too warrior-dashy, but the little cuts in my knees were burning with sweat. It was a pretty solid pace, and I'm hoping to start getting into even better shape to get a solid 5k time.

Warrior Dash! My time and place weren't quite what I was hoping for. The place problem was primarily due to a wrong turn that I made when I was leading my wave. I ended up finishing 3rd in my wave, 5th in my age group, and 11th overall. Those would have all been significantly higher if I had not gotten off course.

The time issue was due partly to the wrong turn, and partly to my underestimation of the time costs of the obstacles. Hopefully it wasn't also due to my underestimation of my physical fitness. I'll have to do a legitimate 5k to find out.

Short but quick afternoon run. This was my pre-race run. It was cooler today too. Hopefully it stays that way for the race tomorrow.

Moderate afternoon run. It was really hot again today. I guess it got hot just in time to make the warrior dash really tough.

Short, but hot run in the afternoon. It looks like summer is coming.

Slow afternooner. Nothing special. Mentally preparing for the warrior dash.

Short moderately paced run as the sun was getting ready to set.

Medium pace, nothing too special.

Shorter afternoon run to shake out the soreness from yesterday. The pace was still pretty good after the first half mile