Run Khumba Run

First run of 2015...feels good to get moving.  It was really cold and snowy today so I ran on the treadmill.

Another snowy day so I opted to run on the treadmill again.  time was 43.50...trying to establish a 2015 base

pace avg 8:48

Ran through Birmingham while David was at Karate

track work

1m warm up

3 X 800's

cool down

Ran at 5:45 with Mary, Aubree, and Kimberly.  This was a fartlek run and I was not wanting to slow the group down as I've not run consistently in ages.  I kept up until the very end when I broke off from the group and ran back to the car.  I'm not used to running with a group but see the value in pushing each other.

Slept at the Farm with David, Leo and Stephen.  Ran to Andover and back and started to feel more energy towards the end.  Gunner was suprisingly slugish on the run.

Franklin loop w Mary...5:45 start

1m warm up, 4x800

pace avg total 9.23

1. 3:31

2. 3:55

3. 3:38

4: 3:48

2.12 easy

5:45 Run with Mary and Gunner in light rain.  Ran through foxcroft to echo and then one loop around house to get extra 800.

pace avr 9:20

8:45 avg

43.48 time

franklin loop in the drizzling rain...added the hill up to the cemetary and back.

good run

short on time but got in 3 before a busy Saturday...need to get a long run in next week.  

Echo to Kirk in the Hills and back.  Sunny day with a great running partner! Avg - 9:12

1. 9.36

2. 8.54

3. 9.14

4. 8.52

5. 9.05

6. 9.28

7. 9.26

8. 9.01

Ran up worlington to 5100 KG Way.  Easy run in the mist...felt good.

pace avg - 8:41

2 warm up miles around neighborhood...very humid and mildly warm.  Franklin loop and back.

avg moving pace 8:53

fastest split was 7:48

800 X 5 repeats in neighborhood...first up worlington and around winglake and then around surry.  

1. 3.33
2. 3.31
3. 3.37
4. 3.48
5. 3.38

Great morning run with Mary and Aubree.  The weather was ideal...low 50's with early morning sun.  Felt good the whole run which is encouraging as this is my longest run in a long time.  

PA - 8:45. Nice Memorial day run.  Warm clear day.  First time running with compression socks and aside from them being a bit warm they felt good.  I didn't feel the sore shins I've been having post run.

1. 8:10
2. 8:24
3. 9:17
4. 8:53
5. 8:54
6. 8:45

Speed work at Lahser track with MaryMary and Aubree...ladders 400,600,800,600,400 x2 with .5 cool down between each.

PA - 10m/m 50 mins

It's beein raining all morning so I decided to get my run done on the treadmill.

I had an early meeting so wasn't able to run this morning.  I was excited to get home and get a run in.  It ended up being a beautiful warm late afternoon run.  I ran up to Lone Pine, to Woodward, looped through the church and then down to Maple and back home.  PA - 8:37

1. 9:39
2. 9:50
3. 7:49
4. 7:41
5. 7:40
6. 7:58
7. 9:08
8. 8:34
9. 4:35, 1/2

It felt good to get a full 8 hrs of sleep and then to do an easy run.  It was another warm clear day.  My heal is still a bit tender.

PA - 8:44

Had a good run with Mary and Aubree this morning. I ran the first 6 with them and then cut the run short by 2 miles to take Gunner on the Franklin loop for the last 4 miles.  

It was another great run this morning with Mary and Aubree.  It was an easy 4 to start the week. I am having persinstant pain in my toe and heal but it felt ok this morning during the run.

PA - 9:04

I procrastinated this run all morning and finally in the heat of the afternoon decided to get it done.  I did 800 x 7 repeats around the neighborhood.  It was windy and warm but I'm glad I did it.  My heal continues be pretty tender as is my big toe.  PA - 9:06

Ran in Cleveland hotel gym...PA- 9:30.  My lungs and legs felt great.  My feet didn't.  My right heal and big toe really hurt today.

PA - 9:05

It was a beautiful morning run with Mary and Aubree.  I'm more tired this morning but glad I got out.  I really missed not running yesterday but felt that I needed to rest my feet.  

I finally got a few miles in this afternoon.  I've reduced my milage this week due to my foot pain.  I enjoy getting out though and it felt good to run with Gunner.   

1. 9:21
2. 8:43
3. 7:59
4. 1/2 - 4:20

 I struggled to get moving this morning but was glad I did.  Mary and I ran the franklin loop.

PA -9:07

Speed work at Lahser track with Mary and Aubree...goal was 8x800 but due to time ended up doing 2 mile repeats and 4x800's.  Felt a bit slugish this morning which may be due to watching too many proper running technique videos on youtube last night.

 

Distance	Acutal	Goal
800	3:19	3:25
800	3:24	3:25
1600	6:52	6:50
800	3:25	3:25
1600	7:05	6:50
800	3:28	3:25

I ran with Mary in the early evening.  We tried to work on form as we ran...felt good.  Here are some of the running technique videos I like...

http://www.youtube.com/watch?v=wRkeBVMQSgg

http://www.youtube.com/watch?v=oN1x3Ik1t5Y

http://www.youtube.com/watch?v=zSIDRHUWlVo

1. 8:49
2. 8:08
3. 8:38
4. 8:32
5. 8:40

Today was warm and humid.  Mary and I ran to Lone Pine down Quarton and back on Maple.  The course was probably not great for a tempo day as it had a lot of stop signs, stop lights, and windy side walks.  My foot had sharp pain early in the run and then it seemed to go away.      It felt great to get out though and I'm enjoying the training.

PA-8:37

1. 9:18
2. 8:14
3. 7:57
4. 8:08
5. 7:47
6. 10:13

I had a great run with Gunner...up winglake, lone pine, down kingsgate way, back to winglake.  My right leg hurt at the start but it subsided as I warmed up.  My warm up lap was fine but I need to focus on keeping a steady pace...perhaps running with Gunner played a role in my uneven pace? 

PA - 8:39

1. 9:05
2. 8:07
3. 8:34
4. 8:48

Mary and I ran to Andover and back.  It felt great to get up and start the week off with a run.  My foot didn't hurt as badly perhaps b/c I took Saturday's long run off.

PA-9:12

1. 9:57
2. 9:21
3. 9:20
4. 8:39
5. 8:42

I ran the Franklin loop this morning with Gunner.  I tried to keep a more consistant pace.  The morning was warm and humid...I definetly sweat out any toxins I may have had.

I saw lots of wild life this morning and even ran into a very curious racoon that ran across the road and hid behind the trunk of a tree.  He kept peeking his masked head around the tree to see if I was still coming or going.

PA - 8:39

1. 8:59
2. 8:35
3. 8:38
4. 8:19

Mary, Aubree, and I ran the Franklin loop.  It rained throughout the night and the morning was still wet and humid.  PA - 8:46

1. 8:45
2. 8:28
3. 9:13
4. 8:36

I ran the Kirkway loop with Gunner.  I have really been trying to land mid-foot since talking to the Podiatrist about my toe and heal.  I noticed that my stride changed further into the run causing my foot to hurt.  I adjusted my stride and it seemed to help.  It felt good to get out!  PA - 8:36

1. 8:59
2. 8:33
3. 8:36
4. 8:28
5. 8:23
6. 8:55 Gunner stopped to poop
7. 8:35
8. 8:17
9.  

I had a great run this afternoon with Gunner.  I went up Wing Lake Rd to Lone Pine, down Kings Gate Way, and through the neighborhood.  PA - 8:01

1. 9:00
2. 7:57
3. 7:34
4. 7:28

I waited for the rain to subside and then got in a late afternoon run.  Gunner and I ran to Andover and back...we were both muddy from wing lake and echo's dirt roads.  I'm glad I got out!  PA - 9:13

1. 9:40
2. 9:17
3. 9:03
4. 8:54
5. 9:08

I ran up to Andover and back on wing lake and echo.  I felt good today and my foot bothered me only slightly.  PA - 7:52

1. 7:59
2. 7:50
3. 8:00
4. 7:42
5. 7:44

One mile warm up in neighborhood and then took Gunner with me on the Franklin loop.  PA - 8:27

1. 8:26
2. 8:38
3. 8:10
4. 8:18
5. 8:42

It was a busy day of odd and end errands...birthday party, school party, church cleaning, karate, yard chores.  I missed an early morning run but was able to sneak in a run this evening with Mary.  What started off as an easy run quickly developed into a spirited tempo run in the dark....Franklin Loop backwards.  PA - 8:20

1. 9:06
2. 8:49
3. 8:13
4. 7:55
5. 7:37

I did an early morning run with Mary and Gunner.  The weather was very humid but it felt good as the sun wasn't up yet.  We went through the neighborhood, up wing lake to lone pine, then down kings gate way and back through the neighborhood.  PA - 9:19

1. 9:28
2. 10:03
3. 9:10
4. 8:45
5. 2:17

Mary and I ran the Franklin loop + included the Franklin cemetary loop for an extra mile.  PA - 9:03

1. 8:40
2. 8:36
3. 9:21
4. 9:07
5. 8:53
6. .75...7:24

I did another evening run.  I'm trying to get miles in even if it isn't very many.  I ran up Wing Lake to Lone Pine, down Forest Way and through the neighborhood.  PA - 7:59

1. 8:44
2. 7:51
3. 7:34
4. .36, 2:40

Ran in the heat of the day with Gunner...warm and humid.  Ran to Andover and then down throught forest way to get an extra mile.  PA - 8:16

1. 8.28
2. 8.40
3. 8:17
4. 7:54
5. 8:01
6. 1:35

Ran to Mark Berands with Gunner...what a beautiful day!   PA - 8:39

I ran the first half with Gunner around the BHMS and then the 2nd half was the Franklin loop.  My heal was a bit sore but it felt good to get out.  PA - 8.32

I was able to sneak in a few miles while David was at Karate.  PA - 8:14

1. 8:35
2. 8:11
3. 7:55
4. 3:03

I was able to get a few miles in while David was at Karate.  I felt good and the tempature cooled down which made it even better.  PA - 7:53

1. 7:34
2. 8:03
3. 8:04
4. 7:51
5. 7:48

I ran with Gunner down winglake to 14 mile and back up cathederal for a short run.  I felt good and my heal and toe didn't hurt.  PA  - 7:38

1. 8:09
2. 7:21
3. 7:21

The weather has been unusually cool...in the 50's during the day and 60's in the late afternoon.  Tonight it was in the mid 60's and overcast and it felt great to get a run in.  I started off easy and tried to pick up the pace towards the end.  PA - 7:45

1. 8:30
2. 8:25
3. 6:48
4. 3:40 (.54)

I'm finally starting to feel better.  I ran up to Andover and back plus an extra mile through the neighborhood.  I felt much better and the run helped clear out my lungs.  PA - 8:51

1. 9
2. 8:52
3. 8:59
4. 8:41
5. 8:43
6. 8:46

I switched my race plan multiple times before the race.  I opted to get a new pair of shoes that I'd never run in, purchased multiple flavors of shot-blocks I'd never tasted, and was unsure what to wear.

We stayed the night at Oma's house and got very little sleep before waking early in order to catch the bus at Rice-Eccles Stadium.  The tempature was really warm and I could feel the altitude effects given that I train at sea level.  Once at the starting line we waited for 30-45mins before the race began.  The wind picked up and there were 2 microburst that passed by quickly.

Once the race began it snaked its way down imigration canyon.  The race was very warm and I wanted to finish before the sun came up.  I ended up carrying the shot-blocks in alternating hands throughout the race...not the best idea.  I also "broke in" my new shoes.  They were a totaly different feel that my other shoes...they are very soft!  I ended up having toe pain on my left toe along with some large blisters on both feet.  The toe pain my have been due to my chip placement on my left shoe.

The run was OK, I ran with Mary for the first few miles and then she stoped to fix her shoe.  I wore the Garmin watch and realized early on that the mile markers the race had set up were not in sync with my watch.   The watch would beep every mile far ahead of where the race set them up.  This only bothered me towards the end of the run when I started to wonder where the finish was.  I felt OK until mile 10 or 11 at which point I was ready for the race to end.  I really slowed down and walked when I should have finished strong.  At the finish I didn't feel strong but seemed to recover quickly once the race was over.

It was fun to run with Mary, Anton (his first half), Aubree, Aubree's mom, and Jim.

PA - 8:00

My take aways for St. George..

1. more training!
2. figure out a storage place for my nutrition
3. the margarita shot-blocks worked well
4. find the right shoe and stick to it for the race
5. my running form fell apart...not sure if it was due to new shoes or fatigue
6. need more training!

Mary, Kate and I slept in the Teton National Park at the American Alpine Climbers Ranch.  For the past 3 nights this has been our home base.  The "freedom" of being homeless has been fun the past few days.  Aside from our two bunks at the climbers ranch we've really been living out of the van.  The park is breathtaking with the wildlife and towering mountains.

I hiked with our guide, Josh, and Emily and Adam (a couple from Buffalo, NY celebrating their 1 yr anniversary by climbing the Grand).  Along the hike I saw a brown bear eating huckle berries and countless marmots eager to eat my food.  The hike begins at the Lupine Meadow Parking lot and ends at the saddle.  The elevation gain is aprox 4500'.  

Thanks to Josh, we took lots of water and food breaks.  I never felt tired or hungery...I actually had to force myself to eat because I wasn't ever hungery.  I slept in Exum's climbers hut along with 15 other people.  What a great day!

I woke up at 2:45am and got dressed for the climb and then forced my self to eat some oatmeal.  By 4:05am our group of 4 was climbing with headlamps toward the peak.  

We reached the peak at 8:05, hung out for about 45 mins, unexpectadly ran into climbing legend Jimmy Chin on the summit, and then got back to the saddle by noon.  I really wanted to get to the parking lot to meet up with Mary so I encouraged out group to move quickly to the parking lot.  We got back to the parking lot at 3:15pm.  The hardest part of the hike with cruising to the bottom from the saddle...it really pounded my legs and I developed large blisters on my toes.  It was a great hike though and I'd love to do it again!

I took Gunner for a run through the neighborhood and around the schools.  I was really slow and inconsistant but I'm glad I got a few miles in.  

I ran the franklin loop this morning...it was really humid and I can tell I've not run for a while but it felt good to finish.  I feel so much better after getting some exercise.

I'm trying to get back on a training plan and get some mileage in.  I wanted to ensure I got the right distance and so ran on the treadmill today.  I ran slow but it felt faster.

PA-10:15

I ran again on the treadmill in order to properly calculate my distance.  I'm going to try to squeaze another 4 miles in between meetings.

PA-10

Stephen flew in and I was able to get a run in with him after work...we ran the Flanklin Loop including up and around the cemetary.  It the tempature was in the low 70's and it made for a really nice run.  PA - 8:24

Easy miles with Mary and Kate (riding her bike)...Ran up to Andover and back.

PA - 9:28

I ended up doing speed work in the basement on the treedmill due to a thunder and lightning storm.  4x1600 @ 7:00 pace

Easy miles...Franklin loop around the cemetary and back.  The weather was warm and really humid.  I also noticed workers getting the cider mill ready to for opening day.  This summer has flown by.

PA-8:47

I ran to Andover and back with Gunner.  I then dropped off Gunner b/c it was so humid I felt bad he didn't have any water on the run.  I then ran another mile through the neighborhood.  I keep cutting these runs short...it was supposed to be an 8 mile tempo run...it was better than nothing though. 

PA - 7:51

I ran with Gunner for the first few miles, Franklin loop, then with Mary the next section, Andover and back, and then by myself the last section, Franklin loop around the cemetary and back.  I humidity was really high but there was cloud cover and a slight breeze which helped.  I felt pretty good.

PA - 9:05

Thanks Mary for a great run.  We really got our sweat on with the humidity...felt like running in a sauna.  We ran an out and back...up and around the Franklin cemetary.  PA - 9:31

I missed the last two days because my aching back.  It goes out when I start feeling like I'm getting into a good running/excersice routine.  Today felt good though, I started slow and had negative splits throughout the run.  Gunner was a good running companion today.

PA - 8:14

1. 9:36
2. 8:35
3. 7:55
4. 7:31
5. 7:27
6. 4:29 (.54)

I ran to Andover and back. I've not run because my back has been really bad...I miss not running more consistantly!  The weather was warm and it was really humid but it felt great to get out.  PA - 8:17

Ran with the family for the first time...David ran (he's starting cross country and was trying out his new shoes!), Mary ran, Kate road her bike, and I ran with Gunner.  We ran through the neighborhood to Conanant and down winglake and home.  I kept running and did the Frnaklin loop.  PA 8:24

1. 9:50
2. 9:35
3. 8:45
4. 7:16
5. 7:50
6. 7:31

I ran up winglake to sodon and back behind kirk in the hills and then down echo.  I felt good and was glad to get a run in!  I listened to podcasts on the run...I'm not sure if it was distracting or relaxing using the headphones.  PA - 8:33

1. 8:38
2. 8:30
3. 8:07
4. 8:16
5. 9:31
6. 8:43
7. 8:14
8. 3:23

I ran with Gunner and Kate (on her bike) as a warm up and then did the Franklin Loop.  PA - 7:45

I took another long break due to Woodbadge Training.  I ran the Franklin loop today...it is Fall in Michigan!  It was over cast and the squirrels seemed to be all out at once trying to fill up on acorns.  PA 7:35

1. 7:23
2. 7:29
3. 7:50
4. 7:23
5. 1:54

Mary and I ran the Franklin Loop including up and around the cemetary.  Beautiful crisp Fall day!  PA-9:06

It was another beautiful fall day!  I ran with Mary and Gunner through the neighborhood crossed Quarton and behind the schools.  PA 9:15

Easy run with Mary, Kate and Gunner.  Another beautiful fall day!

Kimberly Fenn was in town and asked Mary to go running.  I jumped in on the run but am glad I did.  It was a beautiful crisp morning and the stars were bright...perfect running weather.  PA 8:35

I ran to watch David at BHMS run his XC meet and then ran on the treadmill.

Mary and I ran up to Andover and back.  I love running in the fall in MI!

PA 8:55

I had a great run around the Franklin loop with Mary today...feels great to run.

PA - 8:26

I ran to Andover and back with Gunner.  The leaves are full of color right now and blanket the ground.  The sky was overcast but warm. PA7:52

1. 8:29
2. 7:55
3. 7:56
4. 7:35
5. 7:24 

Mary, Gunner and I ran in the rain.  The temp. outside was 43 but it felt great after we got warmed up.  PA 8:38.

I ran with John W. around downtown Tampa, FL this evening.  It felt great to run in the night air next to the bay.  PA 9:34

I met up with John W. and ran around the Tampa bay area.  It was warm and felt so good after eating a Cuban lunch and dinner.  PA 9:40

I'm in Tampa for training and linked up with Steve Thompson (one of the other participants).  I found out that he is tappering right now in preparation for a full Iron Man at the end of the month.  We ran along the cause way and got a good sweat going.

Steve is in his late 50's and told me he started running late in life.  His marathon PR is 3:13.  He was fun to run with.  PA 8:30

Mary and I ran through the neighborhood in the mist and rain.  The tempature was in the mid 60's.  It felt good to get a few miles in and pick up the pace.  PA 7:47

I ran the Franklin loop with Gunner.  It was warm this morning and I was able to see the most beautiful sunrise as I ran up Franklin Road.  PA 8:05

Gunner and I ran through the neighborhood to Conant then up Wing Lake Rd and up Sodon Lake Rd to Long Lake.  We then ran down Franklin to Maple and back home.  It was a nice hilly run.  PA 7:56

Today was the BH Stake Family Fun Run.  David did really well coming in 4th over all and Mary ran with Kate for 1 mile.  I checked the course distance on the Garmin and realized the course is a bit short of a 5k.

It was a good run though PA - 6:57

1. 6:46
2. 6:55
3. 6:40

I ran down the Las Vegas Strip this morning.  I started at my hotel, New York New York, and ran past the Welcome to Las Vegas sign by the airport.  The Strip at 5am was quiet and almost peacful.  It felt great to get some fresh air...it was a great run! PA: 8:37

1. 9:10
2. 9:01
3. 7:45
4. 8:32

I ran, 5pm, from NY NY in Vegas past the airport and came back.  It felt great running in the dry heat as the sun was setting.  PA 8:32

1. 8:39
2. 8:41
3. 8:14
4. 8:04
5. 4:42

I woke up early and ran from NY NY up to the Wynn and back.  I enjoyed running up and down the cross walk steps to get in a bit of elevation.  It was another beautiful clear day in Vegas.  It is easy to want to get outside when the weather is inviting!  PA 8:55

I met up with John in Tampa and ran along the Tampa Bay into downtown.  Tampa is a beautiful city and the tempature was in the mid 60's making the run really comfortable .  PA-9:46

I ran after sitting in an all day training meeting.  All day I was looking forward to getting a run in.  I noticed a park on the side of the road on my way back to the hotel from the office.  I ran from the hotel west on Cyprus (busy road) until I met up with the park.  The park is just of the road and filled with palm trees.  It was really dark winding through the tree covered side walk.  The park ended at sandy beach right under the flight path of the landing planes arriving at the Tampa airport.  PA - 8:20

John and I ran through some of the beautiful neighborhoods near the University of Tampa.  We ended the run by eating outside at the Bungalo, a trendy/tasty restaurant) within walking distance of John's house.  The weather here is so temperate...mid 60's in the evening.  PA 10:19

I'm at the double tree in Tampa and decided to run...ended up on the treadmill instead of going outside.  It felt great to run and passed the time watching Shark Tank.  PA - 9

I had a great run with John through downtown Tampa.  The weather was unusually cool...Temp was in low 50's.  It's been great spending time in Tampa adn running with John.  PA - 9.38