Running the World... One City at a Time.

A long hot, humid run in Panama. I started at 6am and then temperature was already 80 F with 89% humidity. It was so hot that I was pouring sweat like a faucet by the end of mile one. I typically don't drink much, if any, while running but it was so incredbly hot that I drank 20 ounces throughout my run. Other than the heat, the run was pretty good. I felt strong until the last few miles when I started struggling through exhaustion.

You can see by my pace how difficult that last few miles were. I ended up cutting my run 2 miles short because I was out of water and couldn't handle the heat anymore.

It's been about a week since I last ran because sickness has plagued my home this week. My wife, kids and I have all been sick (croup, strep throat, colds, ear infections, etc.) so we've been taking every opportunity to sleep. This was supposed to be a nice easy get back into the groove run but turned into a little more than that because it was such a nice cool morning on the Elliott Bay Trail in Seattle. What was supposed to be an easy 8 miler turned into a 16 mile joy run (the decision to swap out my long run tomorrow with my shorter run today was made at mile 4).

I started out with a really easy 3/4 mile warm up to get to the running/biking trail and a cool down on the same stretch of road.

I created my route as I went, with a brief overview of a map prior to taking off, (which I do pretty often in random cities because I find it entertaining and a bit adventurous), so I found myself at a couple of deadend streets and uncrossable railroad tracks. At mile 9 I even passed a tie-dye hippy riding his bike with no hands while playing his guitar and singing. It made for a nice chuckle.

All together it was a really good run. I was very well rested so fatigue didn't play a role at all. I felt a slight tinge of tightness during the last mile or so but overall felt strong and didn't struggle at all to maintian pace.

Todays Stats Below:

1:  7'31" 
2:  7'23" 
3:  7'23" 
4:  7'23"  
5:  7'37" 
6:  7'38"
7:  7'36" 
8:  7'42" 
9:  7'54" 
10:  7'21"
11:  7'26" 
12:  7'51" 
13:  7'26" 
14:  7'31" 
15:  7'53"
 

I can't complain about the scenery But my legs are a bit tired. I ran down a bike trail that paralleled the Missouri River. It was a really nice peaceful running trail.

It took about 3 miles to warm up but once I did I felt great and held marathon a for about 2 miles before I decided to slow down and take it easy. Legs were pretty tired but not bad considering yesterday's run.

My legs were incredibly tight today. It took a good 3-4 miles to loosen up. Last mile felt decent.

Today felt much better than yesterday. My legs loosened up a bit from yesterdays workout. Cloudy, easy run.

Really good interval workout. 1 mile warm up, 1 mile 10k pace, 1/2 mile easy, 1 mile 5k pace, 1/2 mile easy, 1/2 mile full out, 1/2 mile cool down. Felt strong during all portions of the workout.

VERY slow run. Hot and Humid in St. Petersburg, FL. I didn't sleep very good last night because I had a really early wake up time. I need to make up for that. 

It was way too hot for a hard run but I was restricted on time so I had to suck it up and make it work. I ran with a water belt and I'm sure that I sweat more than I drank. My face was a faucet of sweat by mile 1. The trail was great though, right along the beach.

Running at such a slow pace left a lot of strength in my legs but the heat drained me of all energy so it was a trade off. I'm ready for a nap now.

I took my usual 13 mile loop backwards today. Mile 3 is a pretty large incline and it felt great. I hit a bit of a wall at mile 10 so that last few miles were a bit weak but the first 10 felt great. 

Great nights sleep. Over 8 hours doesn't happen very often for me so when it does I'm always thrilled about it! Easy 5 miles around my neighborhood felt great. 7:19/mile. Basically the entire run was in cardio HR zone. 

Stats Below:

A speed workout that went just like a speed workout is supposed to go. I felt strong, I felt fast, I felt great. I took yesterday off to spend the day with the family and because my legs wanted one extra day to rest. I'm sure that played a big role in today's run feeling so great. 

3 mile easy warm up followed by 5 miles of intervals. I lined up my intervals with the largest inclines on the route to combine intervals with hills. The largest hill on the course was at a 6:37 pace. Felt pretty good about that.

Stats Below:

Great 20 mile run. Probably one of the best long runs I've ever had. The weather was great in Toronto. Cool, partly cloudy, low 60s. I felt great almost the entire time. The last mile was a little painful to my hamstrings but they recovered quickly afterwards.

I felt slightly storry for myself when I picked up the pace to 7:10/mile from miles 6-8 just to try to keep up with a 70 year old man who was making me feel out of shape.

Averaged 7:36/mile. Stats below...

Fun little run down the San Diego Creek bike trail. Nice summer morning california weather. Got stuck at a few large intersection stop lights getting to the trail but once I was on the trail the running was really good. Typical easy, recovery run. 

7/50/mile. Stats below.

Good moderate run. Not quite speed training, but better than marathon pace.