Tuesday - End of Month

6.4 miles this morning. Temperature: 75°F with 85% humidity. Again, the full moon and stars made the running pretty nice this morning. Will run 8+ tomorrow morning.

Monthly totals for July: 154.4

Yearly total miles: 784.8
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Upcoming in August:

This meteor shower information is copied from Wes Stone's website . I noticed it in my running log, I must've seen it earlier and pasted it in there for the 10th -15th of August.

PERSEIDS meteor shower:

Best viewing window: Sunday evening, August 12, from the end of evening twilight until morning twilight on Monday morning, August 13. Sunday morning, August 12 should also be pretty good during the predawn hours.


The Perseids are probably the most-watched annual meteor shower. The shower has a very long duration, from about July 15 through August 25. The shower is most interesting around its peak on August 12 or 13. This year, the Moon is perfectly placed and will not interfere for several days before and after the maximum. The shower's normal peak time favors observers from eastern North America to western Europe, but everyone should get a good show on peak night.

Predawn rates for observers with truly dark skies may exceed 80 Perseids per hour, with a nice sprinkling of sporadic and minor shower meteors added to the mix. Adjacent mornings from August 10 through August 15 are well worth watching, although rates will be significantly lower (down to 10 Perseids/hour at the extremes).

Perseids are fast meteors and tend to be fairly bright on average. An occasional fireball is seen.


I'm all about the frikkin' fireballs

Monday

Weekly Plan:
M = 6.2
T = 6
W = 8
Th= 6
F = 6
S = 12
Su= 4
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48.2 miles

So this morning it was 6.2....... 75°F with 90% humidity. Typical run. Rained last night but cleared before 4am so that when I started at 4:30 am, I was lucky enough to be running the roads under a full moon. Very nice.

Saturday

13.7 miles on the Riverwalk today... 9:10 average pace. Went out too fast for the first half of it and sucked badly the last couple of miles coming in.

Next Saturday I will start earlier ( 5:30am instead of 6:45 am) and go a little slower... as if my 9:10 wasn't already slow! the heat and humidity are pretty tough right now.

I drank as much this week for 13.7 miles as I did last week for the 16-mile run. I ran with Kevin Hicks for the last mile or so, & glad I ran into him. I was having a rough time and talking took my mind off of it.

Starting to get some twinges of pain in my right foot's arch area during the run. Last week it hurt like hell after my run. Using the spenco orthotic during the day and the Sorbothan full rigid arch orthotic during the run. It's helped. Today has been OK so far, just a little pain during the run and then right afterwards. 2 hours later it's OK.

The rough part about arch pain for me is that I have a high arch and roll my feet to the outside naturally. So I'm forced into a stability type shoe situation which feels very unnatural, but provides the arch support I need during my runs. Hopefully it will be over soon and I can go back to my light, cushiony 'supinator' shoes.

Tues - Wed - Thurs

Busy week so far. Ran 7.3 Tuesday morning, also this morning, & swam twice...

Probably run 8 Friday morning, 12-15 Saturday morning, then 7 again on Sunday to make up the week.

Weather at 4:30am is very nice right now, usually about 73 w/ 85% humidity... it will heat back up soon though.

Saturday

Missed my Thursday & Friday runs because of a server problem at work.

So today, I needed to go long and did a 16-mile run, starting at the Riverwalk a little earlier, around 5:30. Nice and easy, just a long enjoyable cruise. Well maybe not quite so enjoyable at the end ;-) It was 73°F with 87% humidity... I drank 70 ounces during the run (camelbak) and still lost a pound. Using the camelbak really helps. I'm using CeraSport mix now in the camelbak on long runs. One of the Below The Knee customers swears by it and gave me some to try out.

I'll be helping out at Below The Knee today, so no gym this afternoon. Need to swim tonight.

My shoes are just soaked... it's so humid here that regardless of what you wear, it's all soaking wet after just a few miles. Shoes included. Luckily I have a lot of shoes to run in, so I rotate them and won't have to wear wet shoes tomorrow morning. I'll just wear another pair.

Wednesday

6.4 miles this morning. A little cooler: 75° but only 75% humidity.

My wife has a doctor's appt at Emory Hospital in Atlanta, so it will long day & a lot more traffic than I'm used to... But I've put some new stuff on the ipod to listen to on the drive, hopefully that will help.

Tuesday

Got out a little earlier this morning so I could spend a little more time cooling off in the pool afterwards. Ran 7.7 miles. 75°, 95% humidity at 5am........it was a bit humid...

I've read about and talked to a lot of people who say that you don't need to carry liquid when you run, but I'm always glad I have something with me. I try to stay within a pound or so of my starting weight at the end of a run, even if that means bringing 70 ounces of liquid along. I feel better for my next workout which is normally 6 hrs later. And I'm hydrated so that if something unexpected pulls me out of my normal routine, I won't be stressing about getting something to drink.

On the run this morning, I drank roughly 40 ounces of liquid during the run. I drank the other 8 ounces from the camelbak once I stopped running and was walking to the pool.

Monday

Rick called from Fort Lewis this morning at 1 am our time(10 pm yesterday, Fort Lewis time...) to say hello. He passed his PT test and day & night land navigation tests. He was worried about the night land nav test, and said that a lot of the cadets in his regiment were having trouble with it. Anyway, he's doing fine. He ran right at 14:00 on his 2-mile run.

My run this morning was the the same route, but just a bit longer. 7.6 miles this time.

Lift tonight. Tomorrow is Jeff Galloway clinic at Below The Knee, at 6:30 pm.

rick

Testing posting straight from the phone:

Saturday

Riverwalk run this morning, it was very humid... I used CeraSport mix in my camelbak and liked it...

10.2 miles, burned 1440 calories... but I drank the CeraSport mix and then some lowfat chocolate milk from Spectrum afterwards, then went to have oil changed in my daughter's car.

so this week so far:
mon = 5
tues= 7.3
weds= 5.2
thur= 7.3
fri = 7.3
sat = 10.2

by my calculation that's 42.3 miles. We'll see about tomorrow morning. I sort of like the 4am run followed by the pool... If I get off my ass and run 8 miles, that would put me at 50+ for the week. Then again, I might just sleep in... we'll see.

TUESDAY NIGHT 6:30 JEFF GALLOWAY AT BELOW THE KNEE

Friday

75° with 75% humidity this morning at 4:30 am when I started. I ran my usual: from the Miller Road Spectrum straight up Airport Thruway to Veteran's Parkway, then north to Hughston Sports Hospital, then back again. 7.3 miles. If I go to Starbucks, then it's an even 8 miles... but i'm too tempted to stop in for a venti latte!

So let's see... tomorrow morning I think I'll go to the Riverwalk a little earlier than usual and then run somewhere between 10 - 14 miles. I did 14 miles right before my Nashville trip, so I could probably do that run again and then start increasing over the next few weekends.

Thursday

Clear skies this morning, lots of stars. 75° and 85% humidity according to weather.com when I started out at 4:20 am....... on a comfortable 7.3 mile run. Needed a giant squeegee by mile 2. My running shorts were soaked. Gotta love the humidity. I see people running in basketball shorts, I don't know how they do it.

Once again, the very best of the run is relaxing in the pool afterwards. By 6am, I've finished my run, spent some time cooling off in the pool... the perfect start to my day.

I'll lift tonight. My plan is to run 7 or 8 tomorrow morning, then 10 or 12 on Saturday at the Riverwalk, then 6 on Sunday morning so that I'll get 45 miles for the week.

Wednesday

Short run this morning, 5.2 miles. Swim and lift later today.
74° and 75% humidity, not too bad. It doesn't really matter what I wear, everything is soaked after a few miles.

Tuesday

Awesome run this morning. 75° out, 95% humidity... the perfect way to break a sweat at 4:30 in the morning! Finished up 7.3 miles about 5:30am and headed straight into the pool to cool off and do some stretching

I'll try to swim and lift today

In 1981 Below The Knee employee Murray Anderson ran from Savannah, GA to San Diego, CA. Here's Murray with his feet propped up on then San Diego mayor Pete Wilson's desk:

Monday

No more lunch runs! I did 5 miles at lunch today and about passed out in the shower afterwards. Crikey it was hot- 90 degrees and about 55% humidity - between that and the hills... I had to hold on to the showerhead and was thinking that eventually I'd wake up and find the HR folks talking to me about a different work environment. Last summer I had to sit down in the shower once because I felt woozy

But of course, next Monday's lunch run will be a lot better.

Has anyone run in the Gel Stratus? It looks really good to me. SpEVA midsole... light and cushiony... I'm looking for something to alternate with my Air Zoom Haywards. Right now I like the DS Trainer, but I have high arches and am a bit of a supinator. I just saw these at the store last week. Anyone?


more information from the Asics site

Saturday

10.2 miles on the Riverwalk, from the River Club south toward Fort Benning & back. Got a little drizzle but no rain; it was 77° and about 80% humidity before it started to rain. Glad I ran 10 miles on Wednesday... I took Rick to the Atlanta airport yesterday and missed my morning run. I'll run tomorrow morning to get to 40+ miles for the week.

Thursday

It felt great to get a longer run in yesterday, espescially since it was a new route for me.

This morning I ran my 7.3 mile route at 4:30 am. The streets were really deserted- it's a training holiday at Fort Benning - and it was 70° when I started out. A nice run followed by about 20 minutes relaxing in the pool.

I might have a chance to swim or lift at lunch.

Wednesday - July 4th

Did a 10-mile run this morning at about 9am, starting downtown (River Club area) and then running home. It took me past the TSYS entrance to the Riverwalk, up through the North Marina entrance, then past Brookstone, Britt David, the airport, and I finished near Mike's Bikes. Topped that off with chocolate milk and about 30 minutes in the pool.

Tuesday

Did the North Marina run at lunch yesterday, 6.2 miles in 82° weather. Not too bad. On that route there's actually a drinking fountain, but the North Marina route is the hilly route. And I suck at hills. So, I will be doing the North Marina route in the heat all through the summer until I get better at it.

Summer Solstice Run

I ran the Summer Solstice 5k yesterday here in Columbus. I missed it last year but made time for it this year, and I'm glad I did. It was close to my house, the weather cooperated, and it gave me a chance to sleep in on Saturday morning.

The race had lots of volunteers. There was water at 3 different places on the course (it looped, so that was plenty), and the course was well marked. Drinks and food afterwards. The Columbus Road Runners did a great job organizing it and running everything. I will definitely do it again next year.

My plan was to run 7:00 minute miles or thereabouts, but I couldn't seem to get there. I ran 7:03, then 8:02, then 8:30 or something, then 7:10 or so for the last bit. I was truly whipped. Oh well... it was 94°... and hilly... so I don't feel so bad.

This coming week it will be 7-8 mile runs at 4:30 am, then probably 10-12 on Saturday. I want to get a 20-miler in by the 3rd week of August. Rick leaves for camp on the 6th, so that day will most likely by a lunch run w/ hills at the North Marina.