July 27, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss Revisited. Kept true to the formula: ten-minute warm-up walk, 30-minute run, 15-minute cool down walk. Steam Sauna Blues post-run. Completed the 3.00 miles in 29:03 for a 9:41 min/mile pace. Mahalo.

July 26, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss Revisited. Another ten minute warm up, 30-minute run, and 15-minute cooldown. Steam Sauna post-run. Completed the three-mile run in a predictable 29:21 for a 9:47 min/mile pace. Mahalo.

July 24, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss Revisited. Beginning another week of quality runs. Finished last week with three runs and nine miles total. Started this morning with the go-to ten minutes of walking to warm up, 30 minutes of running, and 15 minutes of walking to cool down. Finished the 3.00 miles in 29:13 for a 9:44 min/mile pace. Steam Sauna Blues with the scent of Manzanilla this morning. Solid work. Mahalo.

July 21, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss Revisited. Three consecutive running days is a bit of an outlier, but it feels good to keep the groove. Once again walked for ten, ran for 30, walked for another ten. Completed the 3.0 miles in 29:39 for a 9:53 min/mile pace. Post-run steam sauna. Solid. Mahalo.

July 20, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss Revisited. Picked up the pace a bit this morning. Walked for 10 minutes, ran for 30, walked another 10. Solid. Completed the 3.0 miles in 29:01 for a 9:40 min/mile pace. Steam Sauna post-run. Just like the Old Days. Mahalo.

July 19, 2017

Tegucigalpa, Honduras. Cybex. Treadmill Bliss. Nice and easy. Completed the 3.0 miles in 29:22 for a 9:47 min/mile pace. Mahalo.

July 15, 2017

0800 hrs. Extended Campus Loop. The temperature was a warm 26 degrees Celsius (78 degrees Fahrenheit) and the relative humidity was high (90%). The sun was out, and there was not a cloud in the sky. Started at the Boyd Street Portal and headed South, skirting the Western edge of campus. Crossed over the Highway 9 perimeter, looped around the Wildlife Sanctuary, and returned home via the Eastern Front. Water stop at mile 5 was vital to finishing the run. Completed the 7.34 miles in 1:19:49 for a 10:53 min/mile pace. Finished the week with 21.41 miles on four solid runs. The groove continues. A change of scenery looms! Mahalo.

July 13, 2017

0645 hrs. Dawn Patrol. Campus Loop. Warm (76 degrees Fahrenheit, 24 degrees Celsius) and humid (90% relative humidity) to begin the day. Stretched the route a bit to incorporate a water stop at the mid-way point. Completed the 4.18 miles in 40:55 for a 9:48 min/mile pace. Solid. Mahalo.

July 11, 2017

0700 hrs. Tuesday Fun Run. Campus Loop. Balmy 25 degrees Celsius (77 degrees Fahrenheit) with a slight breeze and 95% humidity. Like running in a sauna. But it did help to sweat out the Jameson from last night. Solid work, although a bit slower than usual. May reverse the loop for shits and giggles very soon. Completed the 3.35 miles in 34:19 for a 10:15 min/mile pace. Sub-sonic, to be sure. The groove and forward progress continue. Mahalo.

July 9, 2017

0845 hrs. Sunday Extended Run. Campus Loop. Waited until almost nine bells before heading out. Temp was a very warm 78 degrees Fahrenheit (26 degrees Celsius) with 90% relative humidity. Zero cloud cover. Water stop on the home stretch saved my life. For real. Started strong and purposefully kept it slow; however, the sun was out in full force and totally brutalized me today. Started to fantasize about rivers, lakes, and oceans around mile four, and while it works for vacations, it's rarely a good thing in the midst of a 10k run. Headed South past the Highway 9 perimeter, looped to the North, and found my way back to the shack through the campus environs. Good times. Completed the 6.54 miles in 1:13:31 for an average pace of 11:15 min/mile. Last week's numbers: 16.90 miles on three runs. Mahalo.

July 6, 2017

0645 hrs. Dawn Patrol. Campus Loop. Started the day with a solid 5k through familiar environs. Summer heat is beginning to build. Out the door with the temp a balmy 72 degrees Fahrenheit (22 degrees Celsius) with 85% relative humidity. Nice cloud cover. Completed the 3.31 miles in 32:12 for a 9:45 min/mile pace. No complaints. The build continues. Mahalo.

July 4, 2017

0930 hrs. Independence Day run. Post-thunderstorm bliss. Extended campus loop. Headed South past the Highway 9 boundary for the first time in a while and then looped back North on the Eastern perimeter. Water stop at mile five was a lifesaver. Slowed down for this one. Temp was a manageable 70 degrees Fahrenheit (21 degrees Celsius) with 90% relative humidity. Completed the 7.36 miles in 1:20:09 for a super sub-sonic 10:53 min/mile pace. Solid run. Mahalo.

July 2, 2017

2000 hrs. Inaugurating another month of quality running. Campus Loop. Evening 10k. A warm 73 degrees Fahrenheit (23 degrees Celsius) with 90% relative humidity. Started strong and then slowed down a bit for self-preservation purposes. Mandatory water stop at the mid-point. Headed South to the Highway 9 perimeter and then trekked North through the campus environs. Completed the 6.23 miles in 1:05:22 for a sub-sonic 10:30 min/mile pace. Mahalo.

June 30, 2017

0715 hrs. Friday Fun Run. Campus Loop 5k. End of the week and end of the month: 10 runs for the month. Which, although a bit down from the expected 15 runs, is a decent tally for 19 days. A bit warmer at the onset this AM: 78 degrees Fahrenheit (26 degrees Celsius) with a relative humidity of 75%. Definitely felt the humid Summer heat this morning. Completed the 3.33 miles in 31:56 for an average pace of 9:35 min/mile. Mahalo.

June 28, 2017

0700 hrs. Campus Loop. Hit the trail at the appointed hour for another 5k maintenance run through familiar environs. 72 degrees Fahrenheit (22 degrees Celsius) with 75% relative humidity. A bit warmer than Monday's run. Completed the 3.32 miles in 32:04 for a 9:41 min/mile average pace, which was 10 seconds per mile faster than Monday's 5k. June's run totals to date (9) is equal to April and May's combined total. Seems as though this author is back in a groove. Jo-Bangie Bottom. Mahalo.

June 26, 2017

0700 hrs. Campus Loop. Out the door, fully woke, to begin another week of quality runs. The weather is turning warmer by the week. The dog days of summer are approaching, so my most basic mission is to enjoy the relative "coolness" while it lasts. Temp was 70 degrees Fahrenheit (21 degrees Celsius), 75% humidity, and a slight breeze from the South at the onset. Started out on the Western threshold and worked my way through campus. Completed the 3.30 miles in 32:29 for a 9:51 min/mile pace. First mile was a bit slow, but soon found my rhythm and finished strong. Mahalo.

June 24, 2017

0845 hrs. Campus Loop. 10k. Out the door to overcast skies, 70 degrees Fahrenheit (21 degrees Celsius) and a super low relative humidity of 50%.  Another great early Summer morning to hit the trail. Took things nice and easy this morning. Worked on pace and cadence. Headed South to the Highway 9 perimeter and back North through the campus environs. Familiar surroundings. Completed the 6.21 miles in 1:06:02 for a 10:38 min/mile pace. The build continues. Super stoked to report that I had 20.17 miles on four runs this week. Mahalo.

June 22, 2017

0645 hrs. Campus Loop. The groove continues. Out the door at the appointed hour for an uneventful weekday maintenance run. Warm 68 degrees Fahrenheit (20 degrees Celsius) with a relative humidity of 90%, which made it feel a bit warmer. Completed the abbreviated 3.25 miles through campus environs in 33:17 for a 10:14 min/mile pace. Slow and Low that was the tempo. Sluggish from the onset, most likely from the relentless ramp up to competitive status! Mahalo.

June 20, 2017

0630 hrs. Campus Loop. Absolutely beautiful morning: 20 degrees Celsius (68 degrees Fahrenheit) with a slight breeze from the South and manageable humidity. Felt good from the start, even as I had to speed things up a bit at the end to break a ten-minute-mile pace. "Speed things up a bit" being a relative term, no doubt. The momentum continues: five runs in nine days. Could be back in the game after an abysmal Spring running season. I need a month of effort prior to getting cocky, though. Finished the 4.47 miles in 44:25 for a 9:57 min/mile pace. Water stop, once again, helped me get home in one piece. Solid. Mahalo.

June 18, 2017

0900 hrs. Campus Loop. A cool front arrived last night, bringing relatively pleasant temperatures. Headed out with temps in the low 70s (73 degrees Fahrenheit, 23 degrees Celsius), 80% relative humidity, and a strong North wind. A beautiful morning to hit the trail. Solid, paced, methodical run from start to finish. Completed the 6.24 miles in 1:07:29 for a sub-sonic 10:49 min/mile pace. Tue-Thurs-Sat planned for this week. Mahalo.

June 16, 2017

0630 hrs. Daylight run. Campus Loop. Out the door at the appointed hour: temp a much cooler 68 degrees Fahrenheit (20 degrees Celsius) with no breeze and the relative humidity a manageable 75%. Legs felt good from beginning to end and I maintained pace from start to finish. Completed the 4.38 miles in 44:52 for a 10:14 min/mile average pace. More importantly, finished the week with 12.0 miles on three runs. Not too bad after taking a month and a half off for shits and giggles. Mahalo.

June 14, 2017

2000 hrs. Evening Run. Campus Loop. 82 degrees Fahrenheit (28 degrees Celsius) and somewhat humid. No breeze of which to speak. Solid campus loop with a water stop at the baseball complex, which most likely saved my life.  Felt solid the first couple of miles, and then gradually wore down from there. Completed the 3.66 miles in a sub-sonic 39:14 for a 10:44 average pace. No complaints, all things considered. Plan on hitting the road again on Friday. Mahalo.

June 11, 2017

Daylight Run. Campus Loop. Once again I have reemerged from self-imposed exile after a three-week respite. Not one for excuses, I can only attribute my recent lack of motivation to twenty-years of consistent running and simply being burned out. Inactivity, also not my style, is a widow-maker, so it's either running or swimming or biking, etc. We shall see. As for today's run, I hit the trail at the crack of ten with the temperature a warm 80 degrees Fahrenheit (27 degrees Celsius) and a strong wind from the South. It was hot! Finished the 3.96 miles in a sluggish 45:13 for a 11:26 min/mile pace. It is my goal to get out again on Tue-Thurs-Sat to sustain the momentum. Mahalo.

May 17, 2017

0545 hrs. Dawn Patrol. Campus Loop. The sporadic, unmotivated pursuit of consistency continues. Temperature was a very pleasant 60 degrees Fahrenheit, 16 degrees Celsius with a nice South breeze. Cool, post-thunderstorm bliss. Felt good in spite of my downtime and inconsistency. Completed the 2.99 miles in 30:46 for a sub-sonic 10:19 min/mile pace. Mahalo.

May 9, 2017

0545 hrs. Dawn Patrol. Campus Loop. Back on the road after two weeks of down time. Proud. A beautiful Spring morning with a manageable 64 degrees Fahrenheit (18 degrees Celsius) and a negligible 5 mph breeze from the South. Completed the 3.33 miles in a sub-sonic 34:03 for a 10:13 min/mile pace. Felt good in spite of a fortnight of fear and loathing. The hog is in the tunnel. Consistency is context dependent. Mahalo.

April 25, 2017

0545 hrs. Dawn Patrol. Campus Loop. Back in the game after a rough week of downtime. Temp was a coolish 60 degrees Fahrenheit (16 degrees Celsius) with the relative humidity beginning to build as we head towards May. Solid run through familiar campus environs. Completed the go-to 3.31 miles in 32:49 for a 9:55 min/mile pace.

April 18, 2017

0545 hrs. Dawn Patrol. Campus Loop. Marine Layer Fog. 60 degrees Fahrenheit, 16 degrees Celsius. Windless. Long-sleeves and shorts. Solid, consistent, nicely paced run through familiar environs. Completed the 3.29 miles in 32:08 for a slowish 9:47 min/mile pace. Mahalo.

April 15, 2017

0700 hrs. Campus Loop. Back on the trail after taking the week off post-Red Bud Classic. Left hamstring was tight all week, so I opted to chill for a bit. Beautiful overcast morning with the temperature a manageable 60 degrees Fahrenheit (16 degrees Celsius). A steady breeze out of the South and a fair amount of humidity kept things interesting. Completed the 4.09 miles in 40:48 for a sub-sonic 9:59 min/mile pace. Felt slow and awkward. Finished the week with 10.42 miles on two runs. Mahalo.

April 9, 2017

Redbud Classic 10k. Back in the game with the Doctor after skipping last year's race. 1400 hrs. 80 degrees Fahrenheit, 27 degrees Celsius. Entirely too warm and bright for this early AM runner. Solid effort. Sweltering heat could not keep me down. Had a great run from start to finish and managed to break an hour, yet again. Per chip data, completed the winding, hilly 6.20 miles in 1:00.50 for a 9:48 min/mile pace. (Runkeeper data: 6.33 miles in 1:01:13 for a 9:30 pace.) Mahalo.

April 6, 2017

0545 hrs. Dawn Patrol. Campus Loop. A cold front blew through town last night, dropping the AM temp to 5 degrees Celsius (41 degrees Fahrenheit) with a steady breeze from the North. Layered up with shorts, long-sleeves, gloves and a soft-shell. It felt more like October than April. Uneventful maintenance run through familiar environs. Cut through campus again, which may become SOP as construction continues along the Eastern corridor. Completed the 3.28 miles in 33:13 for a 10:09 min/mile pace. Mahalo.