Every day is a new day

First run of the new year.  Did 9.5 miles down to the Old Mill and two loops there and then back home.  Felt more tired than pace would suggest.  Cold is hanging in there I think.

Ran 1.6 miles to the gym.  Then 1 hour on the treadmill for 6.6 miles.  Walked home.

Ran down to the old mill and did two laps around and came back via the river.  Two minutes faster (1:28) than the other day.  Ran easy but pushed the hills.

Easy day just on the treadmill.  9:13 pace.

Treadmill day.  Felt a lot better than the rest of the week.  9.2 at 9:05 pace.

Standard run.  Down to the Old Mill then two loops and back along the river.  9.5 miles feeling good until the hills.  Legs felt warn out the rest of the way.

Ran down to the gym for 1.6 mile warm up.  Ran on the mill for 4 miles at a 8:57 pace then progressed for the remaining 3.6 to finish at a 7:30 pace.

A.M.  First try at two a days.  Went to the gym and ran 5.2 on the treadmill at 8:57 pace.  Nice and easy felt good, now to see how the afternoon feels like to the legs.

P.M.  Ran up the hill to Tetherow and along the golf course.  Hilly so just went at an easy pace of about 9:40.

Ran 1.5 down to the gym.  Then ran 65 easy on the mill at 8:50 ave pace for 7.3 miles.

Did the Tetherow loop today for the first time with a loop around the house for 8.3 total miles.  500 feet of elevation gain on the route.  AP 9:20.

Ran 1.5 down to the gym at warm up speed.  Then 7.75 on the treadmill in 70 minutes.  legs were a little tired this morning. 

Ran down to the mill and then did four loops around and then ran back to the gym.  Very windy which made things a little more challenging.  AP 9:15.

ran a 2.1 mile warm up then did 4x1600 intervals with .35 jog at an AP of 7:10. Ran a little over a mile at 8:00 pace and then cooled down to make a total of 10.25.

Travel day.  No running.

AM:  Ran a 1.5 mile warm up then did a progression 5K.  Started at 8:00 pace and finished the last third at 7:00 for a 23:02 5K.  Not bad as this felt like tempo rather than race pace at the end.  Will do more later.

PM:  Did about  an easy hour on the treadmill and ended up with 7.2 miles at AP:8:42.

AM:  Five treadmill miles in 43:45.  Felt pretty good today and wish I had more time to run.  Will do more later.

PM:  Went to the gym and did one hour on the treadmill.  That was good for 7 miles.  Hamstrings are a little tight. 

Sort of tired today so decided to cut back the mileage.  Just did an hour on the treadmill for 7.1 miles.

Easy 8.9 on the treadmill as it was snowing heavily today.

AM:  Just did and easy 3.25 on the treadmill as it was snowing too hard to even see never mind run.

PM:  did a 2 mile slow warm up then went into a 5 mile tempo with an average pace of 7:40.  Just did a 1 minute cool down as I was in a hurry.  Tempo felt pretty good.

Easy 5.2 treadmill miles.

Heavy snow last night and this morning.  9.3 treadmill miles at ave 8:45 pace.  hope to get outside this weekend.

Two mile waem up the 2 miles at 6.5% grade at 5.6 MPH.  Then did a 5.3 mile easy run at 9:00 pace.

Wanted a  short shakeout run after work........blowing snow and gusts to 75 quieted down that idea really fast.  Willwait for tomorrow to do more

Easy treadmill mile.  Still snowing not much hope of a weekend run outdoors.

Ran a three mile warm up.  Ran a 5K at 7:30 pace and then a mile cool down.

Rest day today.  Just ran long enough to warm up.  2 very easy miles and the last at 10K pace just to sweat a little bit.

9.3 easy miles on the mill at 8:57 pace.

6.5 slow miles on the slick ice, deep slush and at times hard rain.  All in still a good run as I wasn't on a treadmill for a change.

Two mile warm up then a 3x1600 at a 7:20 pace with 800 jog.  then a 2.2 mile cool down at 8:49 pace.

Another treadmill day.  10.2 miles in 91 minutes.  Hoping for better weather.

Really easy 6.55 miles in the park and a little way out the road. 90 mph winds last night kept me up most of the night.  Did not feel recovered this morning so just ran a really easy pace.

Finally a nice sunny day to start doing longer runs.  Since I have not gone over 12 recently I stopped at 15.5 at about 9:00 pace.  Still going but that was long enough foe right now.

AM:  3.5 easy miles the stretching.

PM:  2 mile warm up and then a 6 mile progressive tempo from 8:30 pace to 7:20 pace.  Then a 1.1 mile cool down.  Felt good and think I can cut 10 seconds/mile off this workout now.

Back in central Oregon.  While only about 3800 feet I always suffer a bit the first few days here.  No different today.  Just did 9.75 at easy 9:05 pace but of course felt quite a bit faster.

No running travel day

Ran down to the gym.  Then an hour on the treadmill. Total of 8.1 miles.  legs felt very heavy today.

AM:  1 1/2 hours shoeshoeing at a pretty good pace.  I will call that 3.5 easy miles.

PM:  Ran to the gym then 1 hour on the treadmill for a total of 8 miles.

Ran down to the mill and did 5.75 loops around the trail.  Felt pretty good until the last few minutes.  Done for the week.

One mile slow warmup then the Tetherow Hill loop for 6.5 more.  Total time 1:07.

Ran to the gym. Then did 6.75 on the treadmill.  Legs a little heavy today.

Two mile warm up.  Then a 4xmile @ 7:15 pace with .5 mile jog.  Then a 2.35 mile cool down at 8:57.

Ran down to the park then out to Thimbleberry creek and back in 1:16.

Long run day.  Started at Hames center and then over the bridge to the USCG gazabo and back.  Then around the park and out the road to the mill and back.  Extra couple of loops in the park to end at 2:43 and 18.5 miles for AP of 8:48.

Easy run on the treadmill today at 9 minute pace.  Then closed out with 1 mile at 7:40.

Easy treadmill miles today.  Felt a little sore and had no energy.  Cut the run a little short due to this.  Just wanted to get at least some miles in today.

Out of town so did a nice slow but really hilly run in Ketchikan.

Two mile warm up then a 5 mile tempo at 7:35 pace.  Finished with a 1 mile cooldown.

Easy treadmill day at a 9 minute pace.

Loops in the park for a total of 8.9 easy miles.

Easy treadmill miles at 8:30 pace.

Cut back for long run Saturday. Easy hour on the treadmill for 7.1 miles.  Hope for a three hour run tomorrow if the weather cooperates.

What was going to be a long run was cut short by hail, snow, wind and more.  The 4th big squall took out all my enthusiasm.  Oh well maybe better weather in a few days.

Just did 6.5 miles on the treadmill with 3x800 hill climbs mixed in.

AM:  4.25 easy miles early.

PM:  2.1 mile warm up then a 5 mile tempo on the mill at 7:35 pace.  Followed with a 1.1 mile cool down.

Ten and a half treadmill miles progressing from 9:00 pace to 8:00 over 10.5 miles.

Six easy miles in the blowing snow.

Easy paced 3 hour long run of 19.7 miles for AP of 9:11.  Cold with mixed rin and snow although less of both than the last week.  Actually saw the sun twice!  Temps around 33-34 degrees.  Legs tired toward the end but no other issues.  Finally got a long run in!  Will try to pick up the pace next one.

Ten easy miles through Totem park out to Whale Park and return in 1:28.

AM:  3.25 easy treadmill miles.  Seems I strained my left calf muscle battling the crusty snow yesterday.  Feels sore not torn so I will break up my run today and only do slow and flat treadmill miles with lots of stretching.

PM:  7.15 more boring treadmill miles.  Calf does not hurt to run but is tight.  Will watch carefully.

10.1 easy miles on the treadmill. Left calf still sore but a little less than yesterday. Hope that means running through this one is OK.  Still easy treadmill is sure better than nothing.

Quick 7 on the treadmill at a progressive pace.

Traveling so did 11 on the hotel treadmill.  Started at 9:30 pace and ended at 8:30.

7 hotel treadmill miles.

AM:  1.5 treadmill easy miles after a long day/evening of travel yesterday.

PM:  8.7 treadmill miles from 9:30 pace down to 8:30 pace.

Overdue for a long run.  Sunny but cold seemed better than snow so today was the day.  Felt OK to start but really lacked any umph today.  Got my three hours in which was the real goal but the pace was only about 9:15.  Oh well glad to have this run in.

Easy hour or so on the teadmill after yesyerdays long run.  Legs tired but not too bad.

10 easy miles on the treadmill.  Legs still a lttle tired but OK and feel an underlying strength that I can keep going even if the legs ache.

Wanted to do a tempo but the legs were not going to have it.  So did ten pretty easy miles around the island.  Legs very tired.

Short treadmill run today.  2.1 warmup then a slightly faster than MP 4 miles.

Picked up the pace today.  Warm up mile @ 8:45 and then 8 at about 8:15.  Legs tired toward the end.

Short progression run on the treadmill.  Long run tomorrow.

Last of the series of long runs. Pretty tired with 10 days in a row running and well over 100 miles.  Legs were tired most of the way.  Glad to get this one in.

Rest Day.

2.1 mile warm up then a 5 K in 23:45 for 7:40 pace.  Since I have been doing lots of easy miles this felt a lot harder than it should have.

Progression run today from 9:15 pace to end at 7:45.

Two mile warm up then a 5 mile tempo with AP 7:48.  Felt better than the 3 miles I ran at this pace Saturday.  Still surprised it seems hard at a really rather slow pace.

Three mile progression warm up then MP for the rest of the hour.  Total 7.3 miles.

Easy miles in the park.

One treadmill hour. 

Just 4 easy miles in the park this morning.  Maybe more later or might just crosstrain.

Ran over to join the Friday after work crowd at Baranof.  Ran back for a total of 4 more easy miles.

 Not happy with todays run. Went to the track to monitor speed.  2 mile warm up at 18:00.  Then miles of 7:48, 7:58. 8:02 and 8:05.  Not so bad except my legs were shot after only 4 miles at HMP.  2 mile cool down in 17.  Oh well maybe 8:20 is too fast for current fitness

Did a 2.1 mile warm up then 2x2 mile one at MP and one at HMP.  MP felt pretty good HMP felt a litlle fast just as it should.

6 laps around the Marriott in Tucson.  Warm even early in the morning.  Total of 7.1 miles.

6.5 treadmill miles as it was already too hot ouside at 95 degrees.

6 Laps around the resort plus a bit for 7.5 miles.

Ran the marina loop at easy pace.  1:57:30 total time.

Rest of June.

August total.

Total for the rest of August.

Treadmill.

Treadmill

Short Old Mill anf back.

Old Mill and back.

Old Mill and back.

Ran out to the old mill and around and back.

Around the streets of Craig.

Around the streets of Craig.

Road and trail around Craig.

Treadmill miles.

San Francisco.

Old Mill and back.

treadmill miles.

On the river trail in Eugene.

Treadmill

treadmill.

Back in Bend.  Easy 7 miles along the river trail.

River Trail.

River trail.

River run.

River Traiil and Old Mill.

River trail.

River trail.

Treadmill miles on new treadmill at home!