Here's a picture from my trip to Idaho & Montana:



Click on the link to see more photos!

Wednesday

Ran 40 minutes at lunch today, the Columbus Riverwalk North Trail from the Marina. It ends in an uphill, but then levels out for the extended part to the city marina and back to the parking area. It's about 2.2 miles to the dam and back, then I add another loop to make it 4 miles. Not bad for a lunchtime run.

Click on the link for the Gmap Pedometer satellite view of this course!

Tues - Sat

North part of riverwalk, which is 2.? miles, twice, at lunch.  kind of hilly though. 

 

Monday

5 miles@ 4:30 am. 61 degrees.

Saturday

5 miles @ 5 am

Thursday

Back from trip to Montana & Idaho.  Ran 5 miles this morning. 48 degrees @ 4:30 am.

Wednesday

4:30 am run

Distance=5.0
time=53:17
hr:150 = 81%
pace=10:39
shoe mileage = 22
route=airport thruway

Friday

ran 5 miles; 79 degrees @ 4:30 am.

Thursday

ran 6 miles @ 4:30 am this morning

Wednesday

ran 5 miles @ 4:30 am;  71 degrees 75% humidity

Fri-Sat-Sun-Mon

5 mile route.....   same as ever.

Monday - Wednesday

new route: Lake Heath.    It's cool enough now to run after work, so we'll try that this week.  5 mile route

 

 

Wednesday

5 miles.  Same route

Wednesday

Foggy, humid and warm.  5 miles.  This is the same route I've been running for a couple of weeks.  I start at 4:30 am. This morning I saw one runner at my turnaround point and another while i was just getting finished

 

here's the route: http://tinyurl.com/8nfvt

 

 

Tuesday

5 miles. Finally got my stitches out and am back on the road!

http://tinyurl.com/8nfvt

 

 

Basically been running the same route for the past few days, it's about 5 miles and easy to do early in the morning

6 miles w/ 7 min. mile at the end. Gel Kayano

5.75 miles, not as hot this morning. Nice run. Pool felt great afterwards!

Tuesday

5 miles

Monday

6 miles

 

 

Friday

5 Miles. I have a physical this afternoon.

Wednesday

5 miles  - Gel Kayano -  weather is "82 feels like 90" at 4:30 am

route link:

http://tinyurl.com/9fmkw

Tuesday

5 miles. 81 degrees @ 4:30 am....

Monday

4 miles.  78 degrees at 4:30 am w/ 85% humidity. Glad I run early!

Sunday

2 miles

Thursday

5 miles  53:11  hilly. 

Wednesday 6 miles - nike shox ride plus - 4:30 am

Monday 5 miles. Tuesday 5.5 miles

Saturday morning, ran 4.7 miles or thereabouts.... the link is my route. Lots of rain last week and it looks like we have more of the same weather coming our way. I changed my route a little bit, I think this one is pretty good, lots to look at even in the morning and plenty of ways to shorten it or extend it.

Friday

4 miles

Thursday - New Shoes

Ran 5 miles in my new Nike Shox Ride Plus. I've never run in Shox before and was apprehensive about these, but I was able to buy them for $60 on sale at Below The Knee in Columbus, GA. I didn't like them for the first mile, but they felt great after that. Glad I got them. I'll rotate them in with the Kayanos for sure.

Tuesday

4.5 miles at 4:45 am. 77 degrees, 93% humidity. The pool felt great afterwards

Saturday

3 miles.

(sent via Treo)

5 miles this morning at 4:45 am. A little cooler because of the storms we've been having. Moon Rd to Whittlesley, then up to about Carrabba's and return home. The link will give you the route approximately.

Thursday

No run this morning, will run tonight after work.

 

 

 

Wednesday

5 miles, same route as Tuesday. Looks like we're in for a bit of rain 

 

Tuesday

Ran 6.2 miles this morning at 4:30 am. Then pool. I've been messing around w/ various ways to defeat aggressive dogs etc and think I found the answer this morning. I'll try it again tomorrow to see if I can stand running with it... it's a stake I found along the road

Monday

I swam 1/2 mile and walked w/my wife 2.5 miles

 

 

 

Saturday

4 miles

 

 

 

Sunday

4 miles

 

 

 

Using the Gmap Pedometer.... Here's a map of my route this morning!

Friday

6.3 miles, very hot and humid at 4:30 am.  This route is hilly.  Once again, i would probably not run if I didn't have the pool at the finish line

 

I'll probably use the Camelbak from now on. 

 

Wednesday

4.7 miles this morning. Had to endure 3 dogs chasing me from one house, then another dog about 2 miles later. Wow.  I might end up changing my route.  What a hassle. Other than that it was great - 74 degrees @ 4:30 am..... and once again, the pool was terrific once I finished

 

 

 

Tuesday

4.5 miles, 40 minutes.  75 degrees outside at 4:30 am... the swimming pool was excellent after the run. The route was a little hilly but that's a good thing.

 

 

 

This googlehack distance calculator is pretty neat- Normally when I recon a new route, i'll drive it in my car and record (either mentally or with [sorry] spray paint) my mile splits... but this is a good way to figure out the distances using Google maps.

Ran 4.5 miles this morning- would maybe have gone further but 2 dogs chased me and I had to turn up a different street... i hate that. Will probable run 6 miles tomorrow morning then take Monday morning off.

Today

Ran for 33 minutes.  I've finished 2 weeks now on asphalt and will bump it up to 4-5 miles starting tomorrow (Saturday). It's sort of frustrating since I want to run for an hour, but I know that my knees will blow out if I screw this up.

 

I help out at Below The Knee on the weekends - it's a family business - and usually sell a lot of running shoes. The way I sell running shoes is to look at the old pair of shoes for tread wear, talk to the person about their running style, mileage, heel strike and so forth, and then ask them what they are interested in. You'd be amazed at how many people are running in the wrong shoes.

I also came across a post at TriFuel.com which mentioned Below The Knee. I'm not sure if I was the salesperson or not, but it's a good story. The link is noted below.

Complete Running Blog Family - Running Blog Directory

Swam 20 laps this morning, did not run :-(

Also, i looked at the weather for Columbus & damn if it's not 10 days' straight of rain. Guess I'll be running in the morning - running in the afternoon means electrical storms.

This morning's playlist:

Truckin' - Grateful Dead.mp3
Midnight Rambler (Studio Vers.) - The Rolling Stones.mp3
Shattered (Studio Vers.) - The Rolling Stones.mp3
Midnight Rider - Allman Brothers Band.mp3
Janie's Got A Gun - Aerosmith.mp3
Miss You (Studio Vers.) - The Rolling Stones.mp3
Mother's Little Helper - The Rolling Stones.mp3
Memory Motel (Studio Vers.) - The Rolling Stones.mp3
Let It Bleed (Studio Vers.) - The Rolling Stones.mp3
Get Up Stand Up - Bob Marley And The Wailers.mp3
Johnny B. Goode - Peter Tosh.mp3
Every Breath You Take - The Police.mp3
Beast Of Burden (Studio Vers.) - The Rolling Stones.mp3
That Smell - Lynyrd Skynyrd.mp3
Tumbling Dice (Studio Vers.) - The Rolling Stones.mp3
Jet Airliner - The Steve Miller Band.mp3
Ventures - Pipeline.mp3
Crazy Train - Ozzy Osbourne.mp3
Another Brick In The Wall (Part II) - Pink Floyd.mp3
Gimme Shelter - The Rolling Stones.mp3
Malcolm McLaren _ About Her.mp3
Rolling Stones - Under My Thumb.mp3
The Hollies - He Ain't Heavy, He's My Brother.mp3
Paint It Black - The Rolling Stones.mp3
Ray Charles - Hit The Road Jack.mp3
Beck - Guero - Qu‚ Onda Guero.mp3
Beck - Guero - Scarecrow.mp3
Beck - Guero - Fax Machine Anthem (remix).mp3
Neil Young - Like A Hurricane.mp3
Nirvana - Come as You Are.mp3
Los Straightjackets - Swampfire.mp3
The Grateful Dead - Friend Of The Devil.mp3
Van Halen - You Really Got Me.mp3
Weezer - Beverly Hills .mp3

here's a photo of Lake Heath. You can see part of the 2.5 trail. I usually run this in the afternoon after work. I run it once clockwise, then once counterclockwise, then keep going as long as I feel OK. It's sunny on one end and shady on the other.

5 miles 45 minutes not so cold this morning