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.

June 30, 2019

0900 hrs. A rare Sat-Sun back to back. 75 degrees Fahrenheit (24 degrees Celsius) and 90% humidity at the start. It soon became uncomfortably warm. Lithium Mix on the box yet again. A water stop at the 5.5 mile mark probably saved my life. Completed the 8.01 miles in a sub-sonic 1:27:22 for an average pace of 10:54 min/mile. Booked June with 60 miles on 14 runs. Mahalo. 

June 29, 2019

0800 hrs. Dawn Patrol, or close enough for this space. Out the door to post-thunderstorm bliss--temp was a bearable 72 degrees Fahrenheit (22 degrees Celsius) with 95% relative humidity. Lithium Mix on the box. Completed the 5.01 miles in 49:19 for a 9:51 min/mile average pace. Eight miles on the schedule for tomorrow. Mahalo. 

June 26, 2019

2000 hrs. Sunset Run. Out the door to heat (90 degrees Fahrenheit, 32 degrees Celsius) and humidity (95%) on a breezeless evening run through familiar territory. This is why this author runs at the crack of dawn. Powered through an uneventful 5.01 miles in 49:42 for a 9:56 min/mile average pace. Two more runs on the horizon to finish out the month. Mahalo.

June 24, 2019

0700 hrs. Dawn Patrol. Warm (73 degrees Fahrenheit, 23 degrees Celsius) and humid (95%) with a slight breeze from the west as the sunlight hit the olive oil. Solid run. Completed the 4.25 miles in 41:27 for a 9:45 min/mile pace. Mahalo.

June 22, 2019

0800 hrs. Daylight Run. Hot (76 degrees Fahrenheit, 24 degrees Celsius) and humid (98%) with no breeze of which to speak. Started strong and was zapped by the heat, humid, and latent effects of the beers around mile three. Best of the 1980's Mix on the box. Always nice. Completed the 3.81 miles in 38:12 for a 10:02 min/mile average pace. Mahalo.

June 20, 2019

0700 hrs. Dawn Patrol. Out the door and met with sporadic drizzle, pleasant temps (72 degrees Fahrenheit, 22 degrees Celsius), and high humidity (95%). Nice and easy. Completed the 3.41 miles in 33:49 for a 9:56 min/mile average pace. Mahalo. 

June 17, 2019

0645 hrs. Dawn Patrol. Monday fun run. Out the door to moderate temps (71 degrees Fahrenheit, 22 degrees Celsius) and 99% relative humidity. Completed the 3.40 miles in a sluggish 34:46 for a 10:15 min/mile average pace. Mahalo. 

June 15, 2019

0830 hrs. Dawn Patrol. Back to back. Pleasant (73 degrees Fahrenheit, 23 Celsius), humid (90%), and very sunny. Lithium Mix on the box. Completed the 5.02 miles in 48:40 for a 9:41 min/mile average pace. Four runs for 16 miles and change for the week. Next week's plan: 4-4-4-8. Mahalo.

June14, 2019

0700 hrs. Dawn Patrol. Third run of the week. Somewhat cool for these parts--68 degrees Fahrenheit, 20 degrees Celsius--with 95% relative humidity. Reversed the loop for S and Gs. Completed the 3.32 miles in 32.22 for an average pace of 9:45 min/mile. Solid, steady effort. Mahalo. 

June 12, 2019

0700 hrs. Dawn Patrol. Post-Thunderstorm bliss. A touch of fog and a steady drizzle at times, but completely enjoyable nonetheless. Temp was a pleasant 73 degrees Fahrenheit (23 degrees Celsius) with 90% humidity at the onset. Completed the 3.40 miles in 32:45 for an average pace of 9:37 min/mile. Mahalo.

June 9, 2019

1000 hrs. Hit the trail long after the sunlight had hit the olive oil. Brutally warm (77 degrees Fahrenheit, 25 degrees Celsius) and humid (90%) at the onset. Lithium mix on the box. Completed the 5.04 miles in 51:40 for a 10:16 min/mile pace. Mahalo.

June 6, 2019

0545 hrs. Dawn Patrol, D-Day Edition. Temp was a warm 77 degrees Fahrenheit (25 degrees Celsius) with 90% relative humidity. Out the door at the appointed hour with my smarter, prettier half. Completed the 3.46 miles in 39:18 for an 11:21 min/mile pace. Mahalo.

June 3, 2018

0530 hrs. Dawn  Patrol. Inaugurating another week of runs. Hot (75 degrees Fahrenheit, 24 degrees Celsius) and humid (90% relative humidity), per recent custom. Out the door with the Doctora at the appointed hour. Slow and Low. Completed the 3.45 miles in a sub-sonic 39:43 for an 11:34 min/mile pace. Mahalo.

June 1, 2019

0745 hrs. Initiated the start of Hurricane Season with an abridged Saturday run through Allied territory.  It was a balmy 75 degrees Fahrenheit (24 degrees Celsius) with 90% humidity at the onset. Completed the 3.38 miles in a pedestrian 34:06 for a 10:06 min/mile average pace.  Sans music.

Notes: January 1, 2018 - June 1, 2018: 28 runs, 162 miles; and January 1, 2019 - June 1, 2019: 53 runs, 225 miles. Moral of the story? Injuries matter. Stepped in a hole in December of 2017 and damn near broke my ankle. It was a high ankle sprain that severely limited my runs for nearly six months. Be safe out there. Mahalo.

May 30, 2019

0540 hrs. Dawn Patrol. With the Doctora. Out the door to Marine Layer Fog and a muggy 74 degrees Fahrenheit (23 degrees Celsius). Completed the 3.43 miles in 39:45 for an 11:36 min/mile average pace. Mahalo.

May 27, 2019

0545 hrs. Dawn Patrol. Memorial Day. Met with 71 degrees Fahrenheit (22 degrees Celsius) and 50% humidity as the Doctora and I hit the road. The lingering heat wave continues, as does the dedication to the Process! Completed the 3.45 miles in 41:48 for a 12:07 min/mile pace. Mahalo. 

May 25, 2019

0930 hrs. Daylight Run for a solid back-to-back. The heat was upon me as I hit the road a bit late this morning. Temp was a respectable 80 degrees Fahrenheit (27 degrees Celsius) with 85% relative humidity. Short sleeves and shorts until further notice. Lithium Mix on the box. Completed the 4.00 miles in a slow and sluggish 42:48 for a 10:41 min/mile pace. Mahalo. 

May 24, 2019

0530 hrs. Dawn Patrol. Out the door at the appointed hour to 70 degrees Fahrenheit (21 degrees Celsius) and 85% humidity. The build-up to summer continues. Completed the 3.44 miles in 36:18 for a 10:33 min/mile average pace. Started out with the Doctora, so my first mile was a bit slower than normal! Mahalo.

May 22, 2019

0530 hrs. Dawn Patrol. Out the door to 67 degrees Fahrenheit (19 degrees Celsius) and a slight breeze from the west. Long sleeves and shorts. Completed the 3.40 miles in 32:57 for a 9:42 min/mile average pace. Mahalo.

May 20, 2019

0530 hrs. Dawn Patrol. Marine Layer Fog. A muggy 68 degrees Fahrenheit (20 degrees Celsius) with 85% humidity. Short sleeves and shorts. Completed the 3.36 miles in 34:12 for a sub-sonic 10:11 min/mile average pace. Mahalo.

May 18, 2019

0745 hrs. Dawn Patrol. Sunlit Bliss. Hot and humid (72 degrees Fahrenheit, 22 degrees Celsius) with 80% humidity. No breeze of which to speak. Summer looms. Rush on the box for a nice change of pace. Completed the 5.00 miles in 50:06 for a 10:01 min/mile pace. Mahalo.