12/2/12 Training

Training Run Summary
Distance:  4.01 miles
Time:  28:42
Pace:  7:09/mile
Mile 1:  7:41
Mile 2:  7:14
Mile 3:  7:04
Mile 4:  6:41

Weekly Mileage:  15
2012 Mileage:  1,495.83

I was able to get out today and enjoy the great weather.  I started my afternoon run with bright skies and temperatures in the mid-60s.  Great running weather any time, not to mention the beginning of December!

I followed an abbreviated version of my run through the neighborhood today.  I tried to focus on keeping loose and within my natural rhythm.  Once I settled into the run, I then switched my focus to ensuring negative splits on each subsequent mile.  I was pleased I as able to do this as most of my runs have been on the treadmill which never offers the challenge of having to control the pace yourself.  Also, I was extremely pleased with the last mile being well under seven minutes, especially in light of the reduced training I have performed recently. 

In addition to the run, I also played a little football with the kids just prior to my run.  I think it really helped loosen up.  I spent most of my Sunday working on our exercise room.  It is the last unfinished room resulting from our basement flood back at the beginning of September.  Instead of placing carpet in the room again, we decided to install ceramic tile instead.  Today was spent removing the last remainders of carpet, carpet pad, and tack strips as well as mounting a flat screen TV and painting the room.  We hope to have the room completely finished before too long.


12/1/12 Training

Training Run Summary
Distance:  3 miles
Time:  24:42
Pace:  8:14/mile
Mile 1:  8:28
Mile 2:  8:20
Mile 3:  7:54

This workout was a late night run on the treadmill.  I was able to enjoy the new flat screen TV I mounted this evening in the exercise room.  Of course, the TV blotted out all hopes of any meaningful thoughts.  I hope to get out for tomorrow’s run to enjoy the great weather.

In addition to tonight’s run, I also played soccer and football with the kids in the afternoon.  It was good exercise and didn’t take long to work up a sweat.

11/29/12 Training

Training Run Summary
Distance:  2 miles
Time:  15:43
Pace:  7:52/mile
Mile 1:  8:10
Mile 2:  7:23

Thursday morning’s run was a treadmill workout.  It was short and quick.  It felt good to get the last weekday run finished early.  Friday is a rest day and then the weekend will focus on additional mileage.

11/28/12 Training

Training Run Summary
Distance:  3 miles
Time:  24:46
Pace:  8:15/mile
Mile 1:  8:28
Mile 2:  8:17
Mile 3:  8:01

I was happy to fit in an early morning run today before work.  I was a little stiff from last night’s run, but worked out the kinks within the first mile.  It was good to get my blood pumping so early.  I am hopeful this will lead to more energy during the day and is the start of a consistent routine for me.

No thoughts really on today’s run.  I simply tried to focus on staying relaxed and comfortable.  I was able to jot down a few quick notes last night about a few steps in becoming more proactive, not only in my running but also at work.  Making the most of an early start was the first step.  Hopefully I can continue this routine and see some positive results.

11/27/12 Training

Training Run Summary
Distance:  3 miles
Time:  24:50
Pace:  8:17/mile
Mile 1:  8:35
Mile 2:  8:16
Mile 3:  7:59

This evening’s treadmill run felt better than I expected.  I intentionally kept the pace slower as most of my body was pretty sore after Sunday’s run.  Taking yesterday off seemed to relieve most of the soreness.  Not wanting to end up in the same boat again, I hope to concentrate more on mileage this week instead of pace.

I’m still struggling a little with getting back into a running routine, as evidenced by last week’s sporadic runs.  I hope 3-4 mile runs each day with Mondays and Fridays as rest days will add the consistency I need at this point.  I’m hopeful this will be easy enough for my body to ease back into running while still feeling like I’m actually accomplishing something mentally.


11/25/12 Training

Training Run Summary
Distance:  3 miles
Time:  23:52
Pace:  7:57/mile
Mile 1:  8:23
Mile 2:  8:02
Mile 3:  7:27
Weekly Milage:  11.1
2012 Mileage:  1,480.82

This evening’s run was on the treadmill.  As nice as it was to visit family over the holiday, there’s still no place like home.  It was a short, quick run.  Not much to add about the run itself as it was pretty routine.

11/24/12 Training

Today’s morning run was again without my Garmin watch and on a make-shift trail north of Hays. Since it wasn’t on a road I could later drive , I estimate the distance was about 3.1 miles based on my pace and time. The soft dirt path was a welcomed cushion during the run.

I started reading the book Why We Run by Bernd Heinrich last night. I’ve enjoyed it so far and look forward to finishing it soon. The book is centered around discovering a new perspective on ultra marathon running based on biology and psychology.

Here’s my picture from today’s workout: