"By failing to prepare you are preparing to fail"

Another beautiful day for running. On vacation this week, getting some work done around the house and running errands. Ran 7 miles at noon. Out into a strong breeze, but heading back was effortless.

I'm running the Bold in the Cold Half marathon on Saturday. The temperature should be mid to upper 40s at race time. Sounds good to me.

AP: 7:38 (the last two miles with the wind, and mostly downhill were 6:32 and 6:28)

57F, S15, sunny

Lunchtime run w/ Darin. Another great day for running.

60F, S10, Sunny

AP: 7:20

Bold in the Cold Half Marathon. As I still feel like I'm not 100% after taking some time off after SGM for my right calf to heel, I just wanted to run a solid 13.1 - shooting for about 1:40 (7:38/mi). The weather was perfect this year. About 45F at start, a little breeze from the north and cloudy. 

I started off in the middle of the pack. This required a lot of zig-zagging and heading off road briefly to avoid walkers and people jogging 4 across...grrr. The first mile was about 8:00. A little slow, but  was probably good to get warmed up. I slowly increased my speed to about 7:30/mi for the next few miles. It felt good. I ran with some friends briefly. There was a 15K and 1/2 marathon running at the same time, and mostly on the same course.

The last 2 miles seemed very tough. I had about a 7:30 average pace, but slowed considerable in the uphill sections. I even walked through the last aid station with 1.5 miles to go. With one mile to go, my running buddy Dave passed me. I had nothing left to try to hold him off, or even try to stick with him. 

I finished in 1:39:28 (about 10 minutes faster than I ran at the White Rock half last month). I'm happy with my results and didn't push it too, too hard. Next week at the Houston full, will be quite a challenge. I'll probably try to hold 8:00-8:30 pace there and treat it as a long training run.

Ran 4 miles in the drizzle today at lunch w/ Darin. Felt pretty good.

45F, W10, drizzly

AP: 7:38

AHR: 145

Brrrr. It was about 33F with a 20 MPH wind from the west. Ran w/ Darin. On the way out it felt great (tail wind). On the way back, it was a bit of a struggle -- needing to lean forward a few times.

Weather for Houston on Saturday (Trials) and Sunday (my marathon) are looking excellent. About 40F with 6MPH wind. Because Houston is very flat and there won't be a lot of wind, I'm going to try for negative splits. I'm thinking of going for about 3:30 -- starting out the first 10 miles at about 8:20s, then next 10 miles at 8:00s, then see if I have anything left for the last 6.2 miles at about 7:40s. Well that's the current plan, and I'll have to see what the day brings. I need to save myself for pacing duties at the end of February at Cowtown...so, I'm not going to push it too hard.

AP: 7:45

33F, W20, sunny

When I signed up for the Houston Marathon a few months back, I only did it because it was to be held on the same weekend as the 2012 Olympic Trials. This is the first time that both the men's and women's competition for the three spots to represent the US in London, were to be held in the same city at the same time. And it was just the carrot I needed to sign up for Houston.

I hitched a ride with my friend John for the 4 hour drive to Houston. John, who was planning to run his second marathon, BQed on his first attempt.
Houston was my 22nd marathon. I was going to Houston with little expectations (or pressure) for my performance. I had already BQed for Boston 2013 at St George in October, so I had that monkey off my back. My next important race is at the end of February where I'll be pacing the 3:40 group for the 4th straight year at Cowtown in Ft Worth.

On Saturday, John and I woke up early to go watch the Olympic Trials. The men started at 8:00 made a 2.2 mile loop which went right past our hotel. It was awesome! I took literally hundreds of photos from various spots along the route. I'll have to weed out the bad ones and post the rest sometime. Watching these elites of the elites is something I'll never forget. Very cool!

 Splits are here

Recovery/tempo run w/ Darin at lunch. Legs felt great, so I decided to pick up the pace a little.

41F, SE 10, sunny

AP: 7:27

AHR: 154

7:47 (149 bpm), 7:40(153 bpm), 7:04(154 bpm), 6:55 (162 bpm)

Lunchtime run w/ Darin. Started at about 8:00/mi then finished with a 6:37 last mile at 100% HR. 

AP: 7:38

AHR: 154

74F (Yes, 74 degrees in January :), Sunny, S7

Darin, Jo, and Zachary (Darin's son) came out to the house for dinner. We went for a pre-dinner, afternoon 4-miler. Took it easy on the way out then sped up on the way back.

50F, 5W, partly cloudy

8:30, 143 bpm

7:57, 149 bpm

7:26, 144 bpm

6:22, 161 bpm

Solo lunchtime run. Great weather, felt good. Decided to push a few more miles than usual.

AP: 7:27

7:40, 140 bpm

7:21, 140 bpm

7:33, 139 bpm

7:38, 144 bpm

7:34, 144 bpm

7:39, 146 bpm

7:30, 151 bpm

6:44, 160 bpm

Warmed up 2 miles. Then ran 2x 800 intervals (2:56, 3:03), took it easy for mile 4, then picked up the pace for the final mile.

AP: 7:18

60F, NE 10, partly cloudy

Lunchtime run w/ Darin. HR strap must need a new battery - or something. HR never got about 120, until after i stopped.

51F, N10, Sunny

AP: 7:38

I slept in a little, so I didn't get to the trail until about 10:30am. Ran 8 out and 8 back. Only carried 12 Oz of Powerade, but it was plenty. Low 40s when I started felt great.

AP: 8:05

42-50F, E5, partly cloudy

Solo lunchtime run. 

AP: 7:39

50F, S15, sunny

Lunchtime intervals w/ Darin.

jogged 1 mile.

800m - 3:27 (into 15-25 mph headwind)

1 minute - walk/jog

800m - 3:28 (into 15-25 mph headwind)

1 minute - walk/jog

800m - 2:53 (with 15-25 mph tailwind- much better ;)

1 minute - walk/jog

800m - 2:58

1 minute - walk/jog

800m - 3:00

jogged back

good workout!

70F, S15-25, sunny

6 easy solo miles at lunch.

75F, 5S, sunny

AP: 8:08

AHR: 135

Ran w/ Darin. Started easy, then increase the pace. Finished with a 6:15 last mile.

AP: 7:23

68F, 70% hum, 12SSE

I signed up for a 20-mile race ($10 - no shirt, no medals) Saturday morning. I needed a long run in preparation for Cowtown, anyways. And it's great having someone else provide the drinks, and have others to run with.

It was an out-and-back course. The 10-15 mph wind was mostly against us on the way out. By the time we turned around,  was a little more tired than I would have liked. (7:30/mi for the first half). About 8:05 / mi for the second half. As I forgot to charge my Garmin the night before (I have no splits..a rookie mistake). I have no idea where I placed (nor do I care). It was a pretty good long run. 

AP: 7:48

45F, N10-20mph, partly cloudy

Lunchtime recovery run w/ Darin. Was planning on "easy 8:00s", but ended up with 5 miles at 7:42. Felt good.

AP: 7:42

45F, N10, cloudy

solo lunchtime run. Ran 1.5 miles, then did a speedy 800 (2:55), ran 1.5, then another speedy 800 (slightly uphill, 3:06), then ran last mile as a cool down.

AP: 7:42

AHR: 140

Ran w/ Darin at lunchtime. Decided to run 4 miles with 2 fast miles. We were thinking sub 7:00s would be good, but ended up sub 6:30s, without even knowing it. Felt great!

7:45, 6:26, 8:11, 6:26

AP: 7:19

AHR: 145

45, N5, cloudy

Solo lunchtime run. Decided to run around Alliance Airport. I've never done it before. Not a runner friendly route. No shoulder on the roads, and lots of trucks. Spent a lot of time running on the grass. Kept it nice and comfortable.

AP: 7:56

AHR: 137

50F, S5, sunny

Lunchtime easyish run w/ Darin. Kept it conversational.

50F, NW10, Sunny

AP: 7:45

AHR: 139

I was going to run for 2 hours, but decided that 4 miles was enough. 

AP: 9:05

AHR: 122

40F, E10, cloudy

Solo lunchtime run (my running buddy is in China).

Drizzly, 45F, blah.

AP: 7:24

AHR: 133

7:52, 7:52, 7:35, 7:19, 7:01, 6:42

Solo lunch run around Alliance Airport.

61F, SW15, sunny

Felt pretty good, but a little warm.

AP: 7:44

AHR: 130 (I think I need a new battery -- strap seemed to keep losing sync with the Garmin)

Lunchtime tempo run around the airport.

7:40s for the first 3 miles

7:30 - 4th mile

7:10s for the last 3.

55F, cloudy, N5

4 solo miles at lunch. After playing capture the flag yesterday with my soccer team boys and dads, it felt good to get a few miles in. 6 days 'til Cowtown. Feeling good, and weather forecast looks good so far (45-60F.10% chance of rain--might be cloudy. Not sure about wind)

Wind was 20 mph today from the S.

8:06, 8:10, 6:20, 6:25 (can you guess which miles were wind-aided?)

AP: 7:19

AHR: 149

55F, cloudy, S20

4.5 easy miles with Dave and Darin. My last run before Sunday's Cowtown Marathon. Felt pretty good.

The Ft Worth Cowtown Marathon has been an annual tradition for me for the past 5 years....

I paced the 3:40 group for the 4th consecutive year, and came in 9 seconds fast. :)

Details to follow as I have time (work is busy). Here's my stats!

Lunchtime Run

Easy recovery run w/ Darin. 3.4 miles.

Evening Club run (Lake Grapevine Runners and Walkers)

Was late getting there, so had to catch up to the group. Started fast, slow in the middle, then finished with a 6:02 uphill last mile! (not sure why it felt so good..it was getting dark and everything was clicking. Got HR to 173 -- highest it's been in a long time)

AP: ~8:00

5.5 miles w/ Darin at lunch (he ran 5). Sunny, 65, N10-15

AP: 7:32

Lunchtime run w/ Darin. It was a little hot and windy, but it was a good tempo run.

AP: 7:12

65F, S15

Intervals w/ Darin at lunch.

Against the wind:

1 mile warmup

400 m - 90s

800m - 3:03

.65 mile jog

With the wind:

800 m - 2:46

400 m - 1:12

800 m - 2:48

72F, S15-20, humid, cloudy

Not sure what was wrong today, but wasn't feeling it. Walked a little.

AP: 8:35

On Springbreak with my boys - ran 7.5 hilly miles on a ranch in west Texas. 80 degrees, 1 bottle of water. Was very peaceful!

Enjoyed the time away with my boys camping in west Tx and Big Bend National Park. We had fun and are glad to be home!

Very windy! 20-40mph headwind on the way out. But, on the way back...it was awesome. Ran my first sub-6:00 mile in a long time (5:58) on the last mile.

72F, humid, cloudy, 20-40 SE

Lunchtime run w/ Darin. As Darin is taking it easy, we are now getting in the habit of jogging (8:00s) the first mile, then I run farther and faster. The weather was very nice tody. Legs felt good. (the last 2 miles were 6:50 and 6:40  - I think I should be able to run a 21:00 5K. I'd like to run sub 20:00 5K in a week and a half)

AP: 7:21

59F, S7

Another, not so great day. I just felt tired. I was hoping after not running all weekend, I'd have renewed energy...but it wasn't there. I'm starting to think the new BP medication I'm on is sapping my energy. It has a diertic in it, and it's hard to keep hydrated. I'll stick with it and just drink more water daily.

AP: 8:30

75F, S10

Woke up with a cough this morning. Maybe I'm coming down with something -- I kind of hope that's what's keeping me from running my usual speeds. 

Decided to run a few at lunchtime (from home) and see what happens. Felt very tired again, and HR was elevated for the speed I was going. 

I got honked at by an angry driver on my winding country roads. I at first just waved. I was on the left shoulder -- I was in no way hindering his way. As he drove off he rolled down his window and flipped me "the bird". It really bothers me that someone would go out of their way to show their anger -- is it because I'm running? wearing shorts? in shape? I don't understand. I try to be nice and wave to all cars as they pass. I too drive a car most places -- and actually enjoy seeing people out trying to improve themselves by exercising. There will always be people out there that are just angry - or have circumstances or upbringing that makes them haters. I can't let the get to me..

Anyways, I might have to lower my expectations for Saturday's 5K race based on my lack of energy. I've got a few days to get back in shape, and will hope for the best on race morning!

 AP: 8:44

75F, S5, sunny, 80% humidity

Felt a little better, but still sluggish.

Humidity is making me not want to run. :)

AP: 7:41

75F, 80% humidity, sunny

This was the second year for this young race in my very small town. I won this race last year with a time of 20:12 (I think). I have been feeling very sluggish for the past week, and didn't know what to expect.

The morning was cool and foggy. I woke my boys early enough so that we could go to the donut store and get some pre-race carbs.

The kid's 1 mile started at 8:00AM. My boys (8 and 9) ran the fun run last year, and really enjoyed it. I stayed with my younger son for his race. He's been sick this week, and I was a little worried about him. We ended up finishing the 1.15 mile course in about 14 minutes -- lots of walk breaks. My older boy finished 4th overall...and between the two of them they placed 2nd and 3rd in the the 7-9 yr age group!

At 8:30, the 5K started. Within the first 1/4 mile, most of the kids who sprinted from the starting line dropped out, or slowed. I was in 4th place going up the incline behind 2 HS boys and 1 HS girl. By the time we reached the 1/2 mile point, I was in 2nd place, following a HS boy. He had a pretty good pace, so I just let him lead the pace. I let him stay about 80 feet ahead of me, as we continued in to the fog.

As we reached the 1/2 way point I grabbed a quick drink and maintained my 80 ft 2nd place location. At this point as we headed back, we could see the rest of the field. Nobody was particulary close..so it looked like a 2 person race for the finish. At this point I was pretty resigned to 2nd place. I hadn't had a very good week, and I knew the guy in front of me was not in my AG -- so I figured, if I just keep running I'll get first in my AG.

But, just as I was thinking those negative thoughts, we started climbing a little incline. The guy in front of me slowed a little and put his arms behind his head, as if to try to catch his breath. Hmmm...an opening. I kept my pace fairly constant and the gap closed.

I passed him with about 1/2 mile of gradual downhill to go. I really like running downhill, and I didn't look back.

I ended up winning the 2nd Annual Porcupine Promenade in 20:18 (6:32/mi) ! (I defended my title, and even though I was a few seconds slower than last year, I still retain the course record! :)

I like small races -- I know at many races my time might not even take home any AG hardware. I enjoyed the small-town race, and the time I could spend with my boys!

Lunchtime run w/ Darin. Very humid again. Felt sluggish, again.

75F, 90% humidity, sunny

We survived yesterday's tornado outbreak in the DFW area. We had a little hail by us, but no damage. We're thankful! Some areas got severe damage, but no loss of life.

Easy 8's.

72F, NW 8, sunny, 50% humidity

AP: 8:00

I don't feel like I should be posting to "fast" running blog anymore. I don't know what has happened to me. But, I can't run fast anymore. I ran/walked 6 miles at about 10:00/mi pace. Arrgg. I'm pretty sure it's the dieretic BP medication I'm on.

80F, sunny, humid

Ran/walked with Darin and Mike at lunch. Very hot, humid, and slow again.

77F, W5, sunny

AP: 8:52

Lunchtime with Darin and Mike. First run in 2 weeks due to back injury. Have poison ivy on my arms and legs. I ran the first mile, then ran/walked the others.

80F, S20, 60%

AP: 8:55

Ran/walked lunchtime w/ Mike and Darin. HR is way too high. Finished at about a jog at 172! I felt very sluggish the whole time, and a little weak after the run (I felt I needed to hold onto the handle in the shower to keep from falling down...not really dizzy, but weak)

Going to stop the BP medicine for a week to see if that is what is affecting my performance.

80F, S10, 62%, sunny

AP: 9:15

After receiving a call from my good buddy, Tom Slick on Saturday, I decided to turn my blog back on. Instead of feeling sorry for myself, I'll run what/when I can and share my misery amongst my friends! :)

Ran w/ Darin at lunch. It actually went OK. I've been having issues with my HR going too high, and fatigue while running. I decided to cut my BP medication in half (Lisinopril w/ HTCZ(dieretic)), and see how it goes. I started cutting back on Saturday, and can say that today's run was much better than any I've done recently. I took it easy, but didn't feel the absolute need to walk.

I've got guarded optimism, and will continue monitoring my BP daily.

...oh, and today is my 47th birthday! Yay.

AP: 8:25

85F, hazy, S15

Lunchtime run w/ Darin. Ran the entire 4 miles! Maybe it was the cutback on the medication, maybe it was the weather? It didn't feel all that great, but it felt better than last week. Now that I've cut my BP med in half, I seem to have a little more energy, and don't have "night cough" (I typical side-effect of Lisopril). I'm not 100%, but I'm headed in the right direction

AP: 8:00

Miles 3 and 4 were 7:19 and 7:23, wind aided with HR about 160 for both (still about 10 BPM over normal for me)

84F, overcast, humid, S12

After a good 5 days of rest, today's run went surprisingly well. HR was down about 10 BPM from similar effort last week. I've cut my BP med in half, and I think it is helping. BP is well within good range, and fatigue has lessened.

Even though it is hot and humid now, I'm going to try to get in 4 runs this week, and see how things go.

AP: 7:55

AHR: 145

82F, N10, humid, partly cloudy

Solo lunchtime run at home. Weather was a little cooler than it has been, and the running felt pretty good. I walked a few times...not because I had to, but wanted to see how quickly my HR dropped.

HR/effort is still not back to 100% normal, but things are MUCH better than they have been, and I'm feeling encouraged. Cutting my BP medication in half, seems to have helped (at least mentally, if not physically). My BP is in a normal range, and I'm able to run!

I also found a pair of OAKLEY women's sunglasses along the hwy. No scratches. I think they're real -- gave them to my darling wife! (Happy early Mothers Day, Dear)

6 miles.

AHR: 131 (I think the strap needs a new battery. It was fluctuating quite a bit...I'm sure the AVG was closer to 145)

AP: 8:04

8:07

8:45 (a little walking)

7:36

9:52 (a bit of walking)

7:44

6:48 (stretched the legs a bit..felt pretty good)

75F, sunny, NE 10

Lunchtime run w/ Darin. Ran out into a 10 MPH headwind. Stretched for 10 seconds at the 2 mile mark. Then ran a fairly fast (for me) 2 miles in.

8:22, 7:39, 7:14, 6:41

AP: 7:30, Avg HR: 155 bpm, max: 172 bpm

77F, SE 10, 40% humidity

After not running all weekend, I decided to run some intervals. 

The first two 800s felt pretty good, then my left calf tightened. Maybe a little too much, too soon. Ran/walked back. I think I cut back before I did any real damage. I need to gradually get back in to the speed, and make sure I'm well-hydrated.

1 mile - 7:45

stretched

800m - 2:53

recovery - 2 min walk/jog

800m - 2:55

recovery

400m - 1:25

left calf started hurting. Jogged/walked/ran back to work.

78F, N6, 45%, sunny

AP: 8:45

Had no idea what to expect today. Started out slow w/ Darin. After 1 mile, Darin's hip was bothering him, so he walked. My calf (which gave me fits yesterday) was feeling OK, so I kept going. At the 2 mile point (where I would turn around for a 4 miler), I decided to go another 1/2 mile. Kept an easy 8:00ish pace through 4 miles -- then ran a 7:29 5th mile. Calf felt pretty good. In prep for today's run, I was sure to drink plenty of water this morning (I think that's what I did wrong yesterday). I'm encouraged!

80F, NE 6, 45%, sunny

AP: 8:15

Lunchtime run w/ Darin. 

8:16, 8:15, 7:52, 7:23

Felt good!

85F, sunny, Air Pollution Watch Orange, S7, 25% humidity, UV: Very High

It's been a while since I've run with my buddies at Lake Grapevine Runners and Walkers (LGRAW), so I met a the clubhouse at 7:15. Darin was there, but Dave was running late (forgot his shoes). So, Darin and I ran 2 miles before Dave showed up. Then ran another 6 miles. My first 8 miler in quite some time. Felt good. Finished strong.

Signed up as a member of LGRAW (even though I don't go there often, I do use their water/powerade which they have on the trails when I go there). $20 annual membership..not bad.

9:08,8:32,8:15,8:45,8:00,8:09,7:46,7:07

AP: 8:13

AHR: 143

Max HR: 170

72F, humid, sunny, slight breeze.

Easy recovery run (yes, I took it easy after yesterday's 8 mile run). Felt good. Ran into Mike at the pond, walked a little with him.

83F, N8, Sunny

AP: 8:30

Started out slow with Mike and Darin. At 2 miles, Darin and Mike headed back, while I did the 0.6 mile loop around the pond. I caught up to them after they stopped to walk a few times. I walked a little with them.

It is getting hot in Texas.

85F, sunny, S6

AP: 8:10

Lunchtime run w/ Darin and Mike. First 2 miles into the wind. Decided to run a fast 3rd mile (6:03 with about 15MPH tailwind).

Did an experiment today. My HR monitor has been a little flaky (seems to go up and down sporadically during my runs). So I swapped Garmin's and straps with Darin for today. While he was wearing mine, his HR seemed fairly constant. While I was wearing his, I experienced some periods of sporadic readings (i.e. while at about 95% max effort in the mile I ran I looked and saw about 140s, instead of the the 160s+ that I would have expected. It's possible that my strap is not making a good connection---or I've got some irregular heartbeat going on. I might have to get it checked out to be safe.

88F, S18, 46% hum, UV Very High, Sunny

AP: 8:15

Decided to run a the Firemen's 5K race in Ft Worth. If I was in shape and race-ready, this would definitely have been a PR course. 1st mile a little up and down, 2nd mile steep downhill, 3rd mile, gradual downhill.

Got there about an hour before race time to signup, pop, and jog some of the course. It was a warm morning. 75F and slimy (humid). It wasn't ideal.

Gun went off at 8:00.

mile 1 - 6:12 - took the usual 1/4 mile or so to get the HR up and breathing heavy. Felt comfortable but could feel that my legs weren't used to the speed.

mile 2 - 6:14 - started this mile with a little climb, and then a steep downhill. It felt pretty good. I passed quite a few on the downhill.

mile 3 - 7:01 - at about 2.2 miles, a small group of runners passed me. I felt like walking - which I did for about 10 seconds, then got going again. About 1/2 mile later, I felt like walking again - but only for a couple seconds.

Last .12 was pretty solid sub 6:00 pace -- felt strong at the finish.

Total: 20:04, 3rd in 45-49 AG

Had I been logging more miles and doing consistent speedwork, I could have been in the 19:30 range. I'll shoot for it next year!

Not happy that I walked, but felt good to get out and run fast.

Followed the race with a 1.5 mile jog back to the start. Hung around for awards, then to breakfast with a few running friends (John, Ruthie, Elizabeth, and Sherry).

Happy Memorial Day

 I called up my old buddy, Ty last night to see if he wanted to meet me at the trailhead this morning. He hasn't been running much lately, so I said whatever he was up to I'd keep up.

We were planning on running 4 out and 4 back for a total of 8 miles. It was a warm morning, so I tossed my shirt on a bush at about 1.5 miles out. On the way back I realized I forgot to pick up the shirt until we were about at the 1 mile mark. So, we ended up getting an extra mile in for a total of 9. I sped up on the last mile.

After the run, I bought Ty breakfast at little cafe on the Weatherford town square. It's a great way to start a day - a run and catching up with friends.

AP: 8:32

75F, W6, sunny 

Solo lunchtime run. Felt good.

75F, partly cloudy, E10

AP: 7:37

AHR: 144

7:00 AM at Darin's house. It was  a cool morning the running felt great! 

62F, calm, clear

AP: 7:54

Met Darin and Dave at LGRAW at 6:30. It was already 78 degrees. Ran the last mile at sub 7:00 pace (but not sure exactly, as I must have hit the "Stop" button instead of the "Lap" button on the Garmin. Doh!

It felt good. HR was in normal range. I feel like I'm making a comeback to my old self.

AP: 8:00ish

Solo lunchtime run around Alliance Airport. It was cool and drizzly - felt pretty good. Nice and easy.

AP: 8:17

70F, N5, drizzly

Ran w/ Dave and Darin at Lake Grapevine. Finished with a 6:40 last mile.

Swam 1/2 mile in the lake (I'm gonna be sore tomorrow). It felt good to swim, but it's gonna take me a little while to get in groove, and figure out an efficient stroke and breathing. 

Then went to breakfast with Dave.

78F, humid, little breeze

I got a new mountain bike on Tuesday. Just had to try it out. Went to north shore of Lake Grapevine and road the trails with Darin, John, and Roberto. It started raining, thundering, lightninging -- then it stopped. Trails were a bit muddy, but we had fun! (I'll call it equivalent to a 5 mile run)

Lunchtime solo run. Felt OK. 

Went for an evening bike ride with my boys (8 and 9).  I was impressed that they made it 8 miles, even though it was 90+ degrees out. Next time we're going for 10.

I showed up about an hour early for a club 5K run in Grapevine. During the 3 mile warmup, my HR monitor was all over the map. Not knowing what to believe, I took it off for the race.

My plan was to run the 5K at about 20:30, but I felt fatigued from the start, and ran a 21:33. I think this was my slowest 5K in a few years. I guess it was just one of those days.

Followed the race with a 2.5 mile cool-down.

Maybe all the biking (and karate Thursday night) impacted my running? Or maybe the humidity? Or maybe it was just one of those days. :)

4 mile bike ride with the boys.

Easy 5.25 miler w/ Darin before work.

75F, 50% humidity, 5W

AP: 8:05

Morning run w/ Darin. 5.25 miles. 

1.5 hours of single-track mountain biking after work. Even though it was about 95 degrees when we went, the heat was not a factor as we rode through wooded areas, and the self-made breeze was refreshing. Had a fun time on the new bike! This is going to be a weekly outing after work on Wednesdays. Today we had 3 of us - Dave, Darin, and me.

75F, 50% humidity, 5S

AP: 8:00

biking - 95F, 10S, 50% humidity. AP: 7:30, about 11 miles.

Took my youngest and his bike to the trail with me. We wanted to go 10 miles. He carried the camel-back until mile 3 - where he got tired of carrying it (so we hid it in the bushes). We went to mile 5, then turned around. This was Christian's longest bike ride ever! He did great!

I ran while he rode.

AP:  8:45

75F, sunny, not much wind

Met Darin and Dave at LGRAW at 6:45. Dave had this idea of doing our own mini-tri. First we rode single-track trails on our bikes for about 50 minutes (6.2 miles), then ran 4 miles on the road, then swam about 1/2 mile. It was a great workout!

Went to breakfast w/ Dave afterwards - where I managed to lock my keys in the car (I realized immediately - this is the second time in the 3 months of owning this car - I'll never get used to the push-button start, it's too easy to leave the keys in the console). Long-story short, found out locking my keys in the car is covered under my new car warrantee! Only costed me a $5 tip!

It was a good morning.

75F, Sunny

Early morning run w/ Darin. It was 85 when we started. It really wasn't too bad. The dip in the pool helped afterwards. Mountain biking after work today - supposed to be about 103F, but at least it's in the shade!

AP: 7:50

85F, N4, clear

PM Workout: This week is was just Mike and I at the trail. It was 104F when we started our ride. My goal was to make the entire 11 mile loop without taking my feet off the pedals. I ended up coming short of this goal - I had to stop 4 times (the first time was when I shifted just as I was heading up a hill, which caused my chain to slip off the front deraileur). The other 3 were on particularly steep climbs. I think the heat took a bit of a toll on me. We finished in an average of just over 8 MPH (a bit quicker than my last 2 weeks). I'm getting better and really enjoy it. We finished in about 1:15, and it was still 101F. I'm glad the trails are in the shade!

Got a late start. Took the boys to the rail trail. Planned to do 12 miles, but turned around at 3.25 -- the boys were too hot. It was about 90F.

(I'm counting every mile of riding as 1/2 mile of running)

Met Darin and Dave in Grapevine. Rode single-track trails for about an hour (6.5 miles), then ran 6 miles, then swam about 400 m in lake. It was a good workout. Breakfast w/ Dave afterwards.

76F, W8, partly cloudy

Ran a 5K race in the morning. My speed is coming back a little - but I'm still not back to my old self. Ran 20:57 (4th in the 40-49 AG).

Darin, Dave, John, and I rode the north shore of Lake Grapevine afterwards on our MTN bikes. It was lots of fun, and the weather wasn't too hot. 

After a 2 hour nap, went and rode 4 more miles with my youngest son at the park in town. He really likes bike riding.

Biking in Illinois. 36.78 miles, 2:49:13, Avg speed 13.0, 2364kCal. Road to South Elgin from Wheaton/Back.

AHR: 110 bpm

MAX: 138 bpm

Interesting fact. There were some bad storms in the area during the previous week. Most of the fallen trees had already been cleared, but there was one tree on the Prairie Path (on my entire ride), and it was directly behind my brother's house -- he doesn't realize how good he has it to be this close to a major trail system. Well, I borrowed my brother's chain saw, and cut up the tree and cleared the path for all the bikers and runners (they had to climb over it to get through before). I did my good deed for the day!

Ran from my sister's house to my brother's house, got some water, ran back.

Ran very slowly. AP:  10:59

Vacationing in Illinois - Day 4.

33.71 mile bike ride. From Wheaton to Batavia and back on mountain bike, on Prairie Path.

Avg: 12.0 mph

2088 kCal

2:48:29

AHR: 97, MAx HR: 138

Illinois vacation Day 7: 

38.7 mile mountain bike ride on Prairie Path. Road Wheaton - Elgin - Wheaton. Saw riverboat casino in Elgin (I didn't know there was one there)

3:03:39, Avg speed: 12.6 mph, 2488 kCal

AHR: 107 bpm

Max HR: 145 bpm

Back from Illinois.

Mountain bike riding with 6 buddies at North shore of Lake Grapevine.

10.27 miles, 1:12:34

Avg: 8.5 mph

897 kCal

Max HR: 161

AHR: 135 bpm

My first run in a few weeks (been biking a bunch). Ran solo at lunchtime. 2 miles to lake, then walked 1/2 mile around lake, then 2 miles back to work. It was 92F when I went out and sunny. 

AP (includes walking): 8:31

No HRM

92F, E5, sunny

24 mile mountain bike solo ride near Pagosa Springs, CO. Single-track trail through the San Juan National Forest. Excellent ride. Enjoyed the solitude.

10 mile ride, followed by 4 mile trail run.

102F, 5mph

AP ride: 8.6 mph

Sunday morning ride, run, swim with Darin and Curtis.

Mountain biked for about 1 hour, then ran trails for 4 miles, then swam 200 yards.

I'm back from vacation and ready to get in shape for this fall's racing season. 

Raun 4 miles w/ Darin before work. 

AP: 7:50

82F, 2mph

Weekly mountain bike riding on the north shore of Lake Grapvine. Had a little fall - I was messing with my Garmin, went off the trail and crashed on a small foot bridge. Scraped knee, and sore ribs. 

92F, no wind

AP: 8.5 MPH

Tri training

Met Dave, Darin, Curtis, and Jo at LGRAW clubhouse at 6:30. Rode for about 50 minutes (6 miles). Then ran trails for about 3 miles, and 3 more miles on pavement.

Then swam about 400 yards.

Good workout! Ribs are feeling much better since Wednesday's bike crash.

Track workout - sort of with John and LGRAW runners.

2 mile warmup.

800 at 2:59 (it was 105F, I had trouble with my breathing after I finished. My throat was so dry, that I kept coughing. I was able to finally get the coughing under control after I drank about 20 oz of water. 105F is too hot for speed work!!!!

Did 1600 at about 7:30 pace.

about 2.5 mile cool down. HR was way too high for the speeds. I need to get back to track workouts, but will try to do it when it isn't so hot out.

I've been a slacker lately. Haven't run or ridden since last Tuesday. 6 whole days of doing other stuff! And gaining weight.

I weighed myself just before I headed out for my lunchtime run today. I was 203 lbs! I'm a Clydesdale again!!!! Uggggh. I'm taking this as a wakeup call.

I ran 6 miles with a few walk breaks. My running AP was 7:56 -- with 2 sub 7:00 miles. I weighed myself after the run and I was 200 (lost 3 lbs in 6 miles)

AP: 7:56

86F, sunny, 7 ENE

Ran a Moonlight Margarita Run in downtown Ft Worth. This 5K "race" is put on by a local BBQ joint (the Woodshed).$10 gets you a tech shirt, a margarita, and a taco. There are no bibs or chips or prizes -- but they do have clock.

I ran 5 miles warmup with my buddies John and Julie. When the race started, I took it pretty easy. I only ran about 7:50ish pace, and took pictures with my phone. After the race, I had my taco and margarita. It was good seeing a bunch of my running buddies that I haven't seen in months.

Wednesday night is Mountain Bike Night. A few guys (a different group every week) meet at the Northshore of Lake Grapevine and ride the single-track through the woods. This is one of the highlights of my week and really look forward to it.

At 1.5 miles on tonight's ride, I got a flat tire. A pinch flat -- I bottomed out going through a creek bed. My tire pressure must have been too low. I didn't have a spare tube with me, and a patch wouldn't hold --- so I walked back to the car, while the other guys continues their ride.

On the way home, I picked up 3 new tubes -- it's not going to happen to me again! :)

Decided to ride the northshore of Grapevine with Darin before work. Had a great ride in the cooler morning air. (77F). No flat tires!

Rode 13 miles at 9.5mph average. I'll call it equivalent to 6.5 miles of running.

Met Ty at the trailhead at 7:00AM. Brought my youngest boy along to ride his bike. My HR was acting goofy -- and I wasn't feeling all that motivated. My HR was way too high for the effort. I'm guessing I was dehydrated. Finished 5.5 miles, then took my son to breakfast. 

AP: 9:15

Ran w/ Darin before work. HR was back to normal-ish. 8:00 miles are not as easy as they were a year ago! I guess the extra weight I've packed on is not helping things. I really need to do something about my weight. 197 pounds is a lot to carry around!

AP: 8:15

77F, no wind

13.4 mountain bike miles. Set a new PR on some of the segments, but John beat me on quite a few. It was hot (102 F) when we got out there. Pedal cleat came out of shoe. Chain fell off once. No serious injuries. A good ride!

First time riding Sansom Park. Brutal! Shouldn't have done it so close to lunch. Lots of uphill walking - couldn't get traction. I know what to expect next time.

102F

Lake Grapevine tri-training. 6:30 met Darin, Curtis, Dave, and Johnny (new guy, but expert biker). Rode for about 6.2 miles. Then ran trails for about 4 miles. Swam for about 10 minutes in the lake.

Attended Darin's wedding at 11:00AM.

Labor Day 5K in Ft Worth. My achilles tendon has been bothering me, so I took it easy. Ran the 1K with my youngest boy. Then ran the 5K starting at the back. Ran a little over 24:00 -- with a first mile of about 10:00 (lots of people). Ran the last two miles in the low 7:00s. Not ready for racing, yet. It was a great day.

Mountain bike riding after work. Set PRs on all of the segments. Total 17.22 miles.

102F, AHR: 158

Ran w/ Darin and Wes before work. 

AP: 8:17

MTB for 5.5 miles on trails.

Then ran 5.5 miles on trails at LGRAW w/ Dave, Curtis, and Jo.

Then swam about 1/2 mile in Lake Grapevine.

Ran w/ Darin at lunchtime.

AP: 8:42

90F, sunny

MTB w/ Darin, Curtis, Dave, and Mike. 

2nd fastest for the 13.72 mile loop. First ride on new wider tires.

Run w/ Darin. 

AP: 7:50

Mountain Biking (MTB) 13.79 trail miles.

Lunchtime run/walk 

AP: 10:17

MTB 11.09 miles w/ Darin. Knob Hill.

100F.

Rode/Ran w/ Dave at LGRAW.

MTB 6 miles

Ran 6.5 miles at AP: 755

Mountain bike ride.

90F. PRs on most of the segments.

Run before work w/ Darin.

AP: 7:46

Ran 5.25 w/ Darin before work. 60F - the coolest morning in a long time. Starting to feel like running again!

AP: 7:45

5.25 miles w/ Darin before work. 55F felt great! Enjoying the cooler temps...starting to enjoy running again. :)

Mountain biking w/ Darin. Lake Ray Roberts Isle Dubois trails. Trails are very rocky, lots of low-gear climbs. Not a fast course, but a good workout.

Smashed Garmin when I hit a tree. Garmin is exchanging it for a reburbished one for $79. It served me well for a few years!

Not feeling like a fast run. Ran/walked first 3.3, then ran the last mile hard/fast with Darin.

Stayed home sick from work. Finally caught whatever it was my wife had.  No workout/ride today.

Nice cool morning run before work.

AP: 7:45

Mountain bike riding w/ Darin and Mike at Sansom Park. Not very fast. It will take  few times out there to figure out the trails and get the speed up. Bent front middle sprocket on a rock. Banged it back into place with a rock. Works fine. Had one fall where I landed on my wrist - no major damage.

Ran w/ Dave at LGRAW. Nice 10 miler. My longest run in several months!

AP: 8:08

Lunchtime slow 6.2 miler. Breezy, but weather was nice. 70's, overcast.

AP: 9:04

Mountain Bike riding at Lake Grapevine Northshore w/ Darin after work. 85F when we started. Set several segment PRs on strava.com.

Someone (Tom Slick) wants me to come back to the "fast running" blog - which at the moment, I'm neither. I found a new passion this summer when I purchased a 29" Trek Mamba Mountain Bike. I enjoyed riding through the woods, occasionally falling over or whacking a tree. I went home with "war wounds" on several occasions. Nothing serious - until I tried racing one night in November. Within a few laps of the half-mile, lighted circuit, I took a corner a little too tight and ended up on the ground. It didn't seem like a major incident. But, when I got up, my knee felt awful. I must have twisted it. Here it is 4 weeks later, and I haven't ridden or run since. I'm able to walk and work in the yard - for which I'm very thankful. But, the knee is stiff, and I want to rest it as much as possible before I go out and try adding too much stress. I haven't gone to a doctor, yet. I know that I wouldn't like to hear the news, and I'm still hoping it heals on its own. I'm going to try running a little tomorrow morning to see how it goes.

Since my accident, I've been catching up on work around the house - it's amazing what you can do when you don't have to run 20 milers! I've been taking my boys to soccer games, Christmas shopping, and enjoying being just a little lazy. :)

I will check in tomorrow after I try my run, and give the news (good or bad). If it's bad, I may consider seeing a doctor - but probably after Christmas!

First run in 4 weeks. I was nervous. Knee has been a bit sore after my bike accident (twisted it/haven't seen a doctor, yet). Running, actually felt good! Ran w/ Dave. Easy pace with Dave.

8 miles

AP: 8:14

55F, N10

Took the boys to the HS track w/ me. Ran/jogged about 4 miles. Knee felt fine.

AP: 8:30