a running explorer of this planet

Very happy with the workout. The road loop had some hills and the sun, especially in the last 2 mile, was beating down hard. Very tired afterwards during the slow 'cool down' back home. After a brief rest, added on a strength workout. Will sleep well tonight.

A longer easy run today of about 10 miles, made tough by the heat and humidity that returned yesterday. The legs were still feeling Tuesday's workout, never really loosened up today in the heat. Added some strength work afterwards to complete the day.

Definitely worked the anaerobic fitness hard. With a 10 minute warm up and 10 minute cool down, a solid day of running. Added strength work afterwards to complete the full day.

8 pleasant easy miles to the park and back this afternoon. Though still warm, the weather was milder than it has been and without the sun beating down. Would have been a perfect run to top off the great holiday weekend, but ended up tripping over a sidewalk patch and taking a spill. Re-injured the scrapes on the hand and knees that were nearly healed from last month's spill in NYC. Not sure if I'm losing coordination, it's the shoes, or simple bad luck; frustrating. Was able to finish the run ok.

2 mile warm up and 2 mile cool down as well. Some strength work afterwards completed a full day.

1 hour recovery run this afternoon in the sun. It was hot again, we're in the middle of a heatwave. The legs were feeling the effects of yesterday's track workout, and today's run didn't do much to loosen them up. The heat made even a slow 'easy run' like today's moderately hard. Feeling better now that I'm indoors and air conditioned.

Still a little rusty in speed and technique, but getting there. Today was tough but a big step.

In the process of setting up a training schedule for a fall marathon; it's looking increasingly like the Columbus Marathon in mid October, with a couple of road races leading up to it. Just have to register and finalize it.

Didn't feel well enough for a track workout, so instead went out for an easy slow 13 miler around the city. A good decision, the slow pace throughout felt relaxing, almost therapeutic. The legs felt more energized at the end of the run. A track workout would have been pushing it based on how I was feeling, maybe even towards an injury. Tomorrow will probably be another easy slow run.

Tired today, took the day off from running and any type of cross training. I definitely felt the increase in intensity this week. Plan on going for a run tomorrow, will play it by ear.

They were tough at times, I hadn't done intervals like this in a long time. It was also a warm sunny afternoon, and I didn't feel fully recovered from yesterday's strength work. So all in all, happy with the relatively consistent splits and holding form.

Had a terrific 12 mile run around the city this afternoon. The pace was nice and easy, very comfortable throughout. The warm day with a cool lake breeze along with the shades along the route helped to make it pleasant. It's v encouraging when a run feels like that. A nice father's day overall.

Dusted off some rust and did a track workout this afternoon, the first structured one in several years. 8 x 200 meters with 2 minute rest between reps. The 200's ranged from 38 seconds to 43 seconds, getting faster as the workout progressed. Got more sprinting muscle memory back as it progressed. Tough at times, but very happy with the workout overall. The local college track has more consistent hours for the public these days, so hopefully more consistent track work will be in store.

9 easy miles around town, making sure the pace was comfortable. The mild day with a cool breeze from the lake made the entire run mostly comfortable. I'm making sure the easy runs are just that, easy. Been reviewing my past training schedules to see where I may improve and make it more productive. The revised plan calls for less intensity rather than more.

Started officially incorporating walking into my training, replacing running on my 'rest days.' Did 3 sets of 50 minute walks today, each after a meal. This will allow me to recover better while still getting in aerobic work.

Felt better today, a little more recovered from the fall injuries in NYC. With just some soreness and bruising, went out for a 7 mile run, then visited the track at the local college for a quick speed work. Hadn't been to the track literally in years. Took a couple of 400 meter reps to shake the speed rust off the legs. The lungs felt the faster pace; felt good to take a couple of laps around the track. Have been reassessing my training plan and looks like track work will be a part of it again.

Came back home yesterday after a great stay, been recovering from the injuries. Hoping to go back out for a session tomorrow.