March 31, 2014

Dawn Patrol. Resuming my schedule after taking a couple of days off. Finished the month with a solid five mile loop around campus. Knocked it out in 46:15 for a 9:08 min/mile pace. Shorts and long-sleeves, no gloves or heavy thermals for the first time in months. Thunderstorm blew in at mile three: rain, lightening and a strong south wind to make things interesting on the way home. The Tragically Hip on the box. Weights Tuesday, six miles on Wednesday and weights on Thursday. Hash Bud Classic set for Sunday. 10k for S and G's with the Doctor. Should be fun if history is a reliable guide. Cheers.

March 26, 2014

Dawn Patrol. Temps were a bit warmer this AM; however, a brutal South wind made for a tough start.  Got out of the gate strong and felt good the entire six miles. Finished the six and change campus loop in 53:53 for a sub-nine 8:56 min/mile pace. Another Tragically Hip infused run. Solid. Thursday off.

March 24, 2014

Dawn Patrol. Initiating yet another week of training. Out the door at about the normal time. Six and change seems to be my baseline. A bit faster this AM. Layered up due to temps right at freezing and a mighty North wind with which to contend. Tragically Hip remains a mainstay on the box. 6.04 miles in 55:21 for a 9:10 min/mile pace. Started slow, as usual, but finished strong. Tuesday off and another  six planned for Wednesday. Cheers.

March 21, 2014

Ushered in the first day of Spring with a 6.04 mile run through familiar environs.  Temps in the mid-50s with a slight breeze. No gloves, long-sleeves and shorts. Absolutely beautiful running weather. Finished the loop in 54:59 for 9:06 min/mile pace.  Tragically Hip back on the box.  A planned nine or ten for Saturday morning.

March 19, 2014

Dawn Patrol. Layered up for yet another six-mile maintenance run around campus. Temps in the mid-30s with a bit of wind out of the North. Started slow, per custom, with a 9:43 first mile, but finished strong. Completed the 6.03 miles in 55.56 for a 9:17 min/mile average pace.  Blink 182 on the box.  Six planned for Friday with a ten-miler for Saturday. Will register for the Redbud Classic 10K in April and the Memorial Half Marathon for late May.  The full Marathon is not in the cards for this year.  Washed out by missing three weeks of training early in the game.  I'm not stoked, but remain a realist, which is the impetus for reevaluating expectations at this stage of the game. Aloha.

March 17, 2014

Dawn Patrol.  Out the door at the appointed hour. Met with cold temps--27 degrees Fahrenheit--and an almost eerie calm.  Completed the 6.02 mile loop in 56:49 for a 9:26 min/mile pace. Started slowly and finished strongly.  Tragically Hip Mix on the box.  Chest and Tri set for Tuesday, followed by another six-miler on Wednesday.  Still a bit sore and stiff. Cheers.

March 14, 2014

Dawn Patrol. A planned six and change went well. Temps in the mid-50s for a change of pace. A strong North wind was the only downer. Strapped on the drug helmet (my tried and true green bandana) for the first time in months! Overall, finished the 6.04 miles in 55:52 for a 9:15 min/mile pace. Grunge Masters Mix on the box. On the road with the family over the weekend, so I did not get a long run in the books. This week: 6-6-6-10 and two planned workouts at the gym. Mahalo. 

March 12, 2014

Dawn Patrol.  Took Monday off for S and Gs.  Felt sore and stiff after the impromptu face plant on Saturday, plus my brother showed up at the shack on Sunday with a couple or so bottles of wine. Yep. Debauchery. Anyhow, hit the road this AM for a steady 5.04 mile run through familiar territory.  Cold (35 degrees Fahrenheit) with a diabolical North wind that made it feel like 23 degrees.  The turn North once again made me just a bit disgruntled with the whole running addiction.  Finished the run in 47:22 for a 9:24 min/mile pace.  Cake on the box to get me through. I will try to get six miles done on Wednesday AM.

March 8, 2014

Dawn Patrol.  Early Saturday AM long run.  Weather was frigid with a brutal North wind and intermittent sprinkles for S and Gs.  Right foot soreness at the onset, probably due to the blistering pace of yesterday's five-mile maintenance run.  Sarcasm is very hard on this thing. Anyhow, today's run was pretty uneventful until the eleventh mile.  With Rage Against the Machine blasting through the headphones, I took my eye off the ball for a brief moment.  A sprinkler head on the edge of the sidewalk took advantage of my lapse and attacked.  I hit the grass, luckily.  Unbelievable. Other than a banged-up left knee and a right flank issue, I think I'll be OK.  Finished the 11.08 miles in 1:51:42 for a 10:05 min/mile pace.  Sunday off to rest and recuperate my sore body.  5-6-5-14 planned for next week.  Two workouts at the gym, as well. Cheers. Aloha.

Week Eleven:
21.19 miles (188.53 for the training period)
3 runs + 1 gym day
198.0 lbs.

March 7, 2014

Dawn Patrol.  Faster than usual for some strange reason.  In fact, broke the nine-minute-mile pace for the first time in a long while.  Completed the 5.07 campus loop in 44:48 for an average pace of 8:50 min/mile.  Weather was cold and dreary, per custom as of late.  INXS on the box for a bit of a change. Reminds me of my formative years in the Halcyon days of the Cold War. What?

March 5, 2014

Back on the road after having to take Monday off due to the weather.  Ice covered streets and sidewalks rendered getting a run in absolutely hopeless.  The gym did not open either, thus rendering an indoor track workout or treadmill session a moot point.  Tuesday's Chest and Tri workout was solid.  Hit the road this morning for a 5.04 campus loop.  Started slow and fought the frigid wind as I headed South. Finished in 47:56 for a 9:30 min/mile pace.  Temps in the low 30s with a respectable South wind. Blink 182 on the box.  Back and Bi tomorrow.  A planned six for Friday.

March 1, 2014

Dawn Patrol.  Kicked off the month of March with a 13.08 long-run.  Temp was in the mid-30s with a respectable North wind.  Marine layer fog and a slight drizzle from time to time was an added bonus. Started slow and finished slow.  Overall time was 2:24:25 for an 11:02 min/mile pace.  I really lost interest, my legs and any energy I had around mile ten.  Fruit Salad Mix on the box to help get me through. Will definitely plan on some carbs for next week's run.  No physical activity planned for Sunday.  Back in the game on Monday.  Mahalo.

Week Ten:
28.17 miles (167.34 miles for the training period)
4 runs + 2 gym days
198.0 lbs.