1800 hrs. The 22nd Run of the Cycle. Eastern Front to start, transitioned to the Western Loop, and home through the woods via the single-use trail. Slowed the pace, but added a nice change of scenery. Warm (86 degrees Fahrenheit, 30 degrees Celsius) and humid (65% RH) with lingering threats of storms that never materialized. Lithium Mix on the Box. (It's worth the time!) Completed the 4.80 miles in 1:09:25 for a 14:28 min/mile pace.
1900 hrs. 21st Run of the Cycle. 85 degrees Fahrenheit (29 degrees Celsius) with 65% RH. Lithium Mix on the Turntable. Solid effort. Eastern Approach to the Western Lopp and home on the single-use for S and Gs. Completed the 4.79 miles in 54:49 for an 11:27 min/mile pace. Mahalo.
1300 hrs. Rare mid-afternoon run through familiar territory. Ran with Duck. 20th run of the Cycle. West Loop until calf issues forced Duck into a controlled walk. Completed the 4.35 miles in a sub-sonic 1:10:37 for a 16:15 min/mile pace. Sans music. Mahalo.
1800 hrs. 19th Run of the Cycle. 81 degrees Fahrenheit (27 degrees Celsius) with 60% RH. Eastern Approach with a link to the West Loop. Home through the woods. Lithium Mix on the Box. Completed the 4.76 miles in 53:09 for an 11:10 min/mile pace. Mahalo.
1900 hrs. The 18th Run of the Cycle. Returned to the Eastern Approach on a rare back-to-back. Abridged run through familiar territory. The temp was a warm 80 degrees Fahrenheit (27 degrees Celsius) with 50% humidity. Lithium Mix on the Box. Completed the 3.55 miles in 38:47 for a 10:55 min/mile average pace. Mahalo.
1700 hrs. The 16th Run of the Cycle. Treadmill Bliss. Home 2 Suites, Lakewood Ranch. The go-to 10-40-10. A ten-minute walk, followed by a four-miler at a ten-minute per mile pace, and a ten-minute walk to top it off. Nirvana on the Box.
0530 hrs. 14th Run of the Cycle. Cinta Costera for the third and final run of the trip. Nice and easy four-miler. 77 degrees Fahrenheit (25 degrees Celsius) with 90% humidity. Lithium Mix on the Turntable. Completed the 4.00 miles in 45:56 for an 11:29 min/mile average pace. Mahalo.
0700 hrs. A rare run with Jo. The 12th Run of the Cycle. Ciudad de Panamá and the Cinta Costera. A very pedestrian-friendly hardscape of bricks and asphalt, green spaces and outdoor activities. Bike and pedestrian bliss. Nice and easy, extremely warm and humid. 80 degrees Fahrenheit (27 degrees Celsius) with 90% humidity at the crack of seven. Like a steam room, with an intermittent breeze of the Gulf of Panama. Sans Music. Completed the 4.12 miles in a sub-sonic 54:14 for a 13:10 min/mile pace. Mahalo.
1800 hrs. The 11th Run of the Cycle. Steady rain from the beginning to the end. Eastern Approach, including a loop around the baseball fields for S and Gs. The temp was a manageable 72 degrees Fahrenheit (22 degrees Celsius) with 90% RH. An absolutely beautiful day for running. Fruit Salad Mix on the Box. Completed the 6.11 miles in 1:09:34 for an 11:24 min/min pace. Mahalo.
1800 hrs. The 10th Run of the Cycle. Go-to trail run through familiar territory. West Loop Revisited. Overcast and humid. Bliss. Hal Higdon rules in effect. 78 degrees Fahrenheit (26 degrees Celsius) with 70% RH. Hum on the Box. Because, of course. Completed the 4.40 miles in 51:56 for a sub-sonic 11:39 min/mile pace. Mahalo.
1730 hrs. The 9th Run of the Cycle. The heat is building; the waning days of a weak Florida winter are upon us. The temp was 80 degrees Fahrenheit (27 degrees Celsius) and the 70% RH made it slightly uncomfortable. Probably could have ditched the long-sleeves for this one. Rediscovering Hum after a 30-year hiatus. Deep dive. Completed the 4.44 miles in a pedestrian 49:53 for an 11:15 min/mile pace. Mahalo.
1730 hrs. The 5th Run of the Cycle. The go-to Western Loop. Sunny and relatively warmish 73 degrees Fahrenheit (23 degrees Celsius). Lithium Mix on the Box. Completed the 4.44 miles in 49:53 for an 11:15 min/mile pace. Mahalo.
1730 hrs. The 8th Run of the Cycle. Drake on the Box. Soft rain throughout the final third. A very manageable 61 degrees Fahrenheit (16 degrees Celsius) with overcast skies and low humidity. Fading daylight. Empty spaces. Sea legs returning. Completed the 4.44 miles in 50:05 for an 11:16 min/mile pace. Strong finish. Mahalo.
1800 hrs. 7th Run of the Cycle. A beautiful 72 degrees Fahrenheit (22 degrees Celsius) with negligible humidity. Winter may be in the rearview mirror. Solid trail run through Allied territory. Western Approach. Lithium Mix on the Box. Completed the 4.44 miles in 49:53 for a 11:15 min/mile pace. Mahalo.
1800 hrs. The 4th Run of the Cycle. Western Approach. Cool 62 degrees Fahrenheit (17 degrees Celsius) with 60% RH. Beautiful sunset on the home stretch. Lithium Mix on the Turntable. Completed the 4.38 miles in 52:08 for an 11:54 min/mile pace. Mahalo.
0930 hrs. 2nd Run of the Cycle. Blue skies for days; the sand and surf for good measure. Walked for 3.16 miles with Duckworth and then we ran/walked another 3.67 miles for good measure. The beach vibe was solid and the weather was perfect. Reggae on the Box. Completed the 3.67 miles in 1:07:54 for a sub-sonic 18:30 min/mile pace. Mahalo.
1300 hrs. Inaugural Run of 2024 and, subsequently, the 1st Run of the Cycle. At the crack of January 28th. Proud. Back in the game after a ten-week, self-imposed exile from all things healthy and life-sustaining. Beautiful weather; 60 degrees Fahrenheit with blue, cloudless skies. Lithium Mix on the Box. "No one sings like you anymore..." Finished the 4.06 miles in 48:35 for a sub-sonic 11:58 min/mile pace. The 2024 goal is 120 runs for the cycle, which, for those of you scoring at home, is 38 more runs than I managed in 2023. Buena suerte, como dice la gente. Mahalo.
1730 hrs. Sanctuary. 82nd Run of the Cycle. 80 degrees Fahrenheit (27 degrees Celsius) with 50% RH. Lithium Mix on the Box. Waning afternoon sunlight. Cloudless. Abridged East Loop. Completed the 3.33 miles in 35:47 for a 10:45 min/mile pace. Mahalo.
1830 hrs. 81st run of the Cycle. West Loop Blues. A refreshing 65 degrees Fahrenheit (18 degrees Celsius) with 60% RH. Blue Skies for days. Nirvana on the Box. Lounge Act in heavy rotation. Completed the 4.40 miles in 48:09 for a 10:56 min/mile pace. Mahalo.
1900 hrs. Hip Hop on the Box. Retro. 80th Run of the Cycle. Soggy, overcast skies. Post-Thunderstorm Bliss. The temp was a cool 21 degrees Celsius (69 degrees Fahrenheit) with 95% RH. I'm not all in on Autumn being here, but it was a beautiful run and a precursor of things to come. East End; abridged. Completed the 3.63 miles in 43:13 for a sub-sonic 11:54 min/mile pace. Mahalo.
1800 hrs. 79th Run of the Cycle. Paradigm Shift as cool temps rule the day—71 degrees Fahrenheit, 22 degrees Celsius—with 50% RH. Beautiful late afternoon run on the West Loop. Lithium Mix on the Box. Completed the 4.44 miles in 48:49 for an 11:00 min/mile pace. Mahalo.
1900 hrs. The 78th Run of the Cycle. The temp was 81 degrees Fahrenheit (27 degrees Celsius) with 65% RH. Autumn on the Brink. Lurking, patiently. Lithium Mix on the Box. The Garden of Sound. East to West and fading sunlight. Completed the 4.00 miles in 43:55 for a sub-11 10:58 min/mile pace. Mahalo.
1900 hrs. 76th Run of the Cycle. A mere 73 degrees Fahrenheit (23 degrees Celsius) with 90% RH. Absurd humidity. Florida-style. Lithium Mix on the Box. Rested Legs Syndrome. Fo' Real. Soggy trails; mud, fear. Completed the 4.56 miles in 51:38 for an 11:19 min/mile pace. Mahalo.
