July 31, 2019

0900 hrs. Tegucigalpa, Honduras. Villa Olimpica Complex. Hot (26 degrees Celsius, 79 degrees Fahrenheit) with a nice breeze as I hit the trail at the Villa. Ran around the complex in lieu of straight track work this AM. Completed the 5.00 miles in  51:34 for a 10:19 min/mile pace. Mahalo.

July 23, 2019

1000 hrs. Cybex. Back-to-back. Treadmill Bliss. 10 min warm-up + 3.00 mile run + 10 min cool down. Lithium Mix on the box. Completed the 3.00 miles in 28:33 for a 9:31 min/mile average pace. Mahalo.

July 22, 2019

1000 hrs. Cybex. Treadmill Bliss. 10 min warm-up + 6 miles + 10 min cool down. Lithium Mix on the box. Completed the 6.00 miles in 1:02:44 for a 10:27 min/mile average pace. Mahalo.

July 18, 2019

2015 hrs. Dusk. Post-Thunderstorm Bliss. Super-warm (84 degrees Fahrenheit, 29 Celsius) and humid (90%) with a slight breeze from the Gulf side of things. Lithium Mix on the box. Completed the 5.02 miles in 53:38 for a 10:41 min/mile pace. Mahalo.

July 16, 2019

2045 hrs. Dusk Patrol. Another hot (85 degrees Fahrenheit, 29 degrees Celsius) and humid (90%) evening run through familiar territory. Summer in Tallahassee. Completed the 5.04 miles in a sub-sonic 52:59 for a 10:31 min/mile average pace. Mahalo.

July 14, 2019

1000 hrs. Out the door at the crack of 10. Scuttled the planned eight-miles for self-preservation purposes. Temp was a hot 82 degrees Fahrenheit (28 degrees Celsius) with 80% humidity at kickoff. Completed the 5.05 miles in a slow and sluggish 52:34 for a 10:25 min/mile average pace. 20 miles on four runs for the week. Mahalo.

July 13, 2019

0900 hrs. Saturday morning fun run after being rained out yesterday. Hit the road to a stifling 80 degrees Fahrenheit (27 degrees Celsius) with 90% relative humidity. Lithium Mix on the box. Completed the 5.06 miles in 52:38 for a sub-sonic 10:26 min/mile pace. Keeping eight-miles on the schedule for mañana. Mahalo.

July 10, 2019

2000 hrs. Dusk Patrol. Another post-thunderstorm steam sauna. Hot (80 degrees Fahrenheit, 27 degrees Celsius) and humid (95%) with a slight breeze from the south. INXS on the box. Solid effort from beginning to end. Completed the 5.03 miles in 50:48 for a 10:07 min/mile average pace. Mahalo.

July 8, 2019

2100 hrs. Dusk Patrol. Post-thunderstorm humidity (99%) coupled with 80 degree temp (27 degrees Celsius) made for a slow and sluggish run. Back on the street after taking a week off to rest and recuperate a bit. Lithium on the box. Completed the 5.01 miles in a sweaty 51:57 for a 10:23 min/mile pace. 5-5-5-8 for the week. Mahalo.