November 17-November 23

This week wasn't so bad. I had some really good runs this week with some speed added toward the end of the week. I am noticing that my body is feeling a bit fatigued as I run any kind of distance. It seems once I get to about the 10-11 mile mark, my body starts to ache. I am sure this is due to the fact that I could not run for a little over a month due to my injury. That being said, I felt much better on my Saturday run than the previous week's long run.

Here are this week's results:

Monday: REST

Tuesday: 6.1 mi/51:37/Enjoyed running in the a.m. Man, it was freezing cold, coldest run yet. As usual, it was extremely windy coming back in. Nice, comfortable, run!



Wednesday: SPIN

Thursday: 6.5 mi/53:11/Great run, felt well-rested and ran pretty hard!



Friday: REST

Saturday: 14.6 mi/2:09:47/Nice run. Same route basically as last week, I just added a little more. I felt much better coming in than last week. I did feel tired, but managed to finish strong.



Sunday: REST

Weekly Miles: 27.2 mi(run)

I feel pretty confident that I will do just fine in the Atlanta Half Marathon this week. The training is over for the most part as I take it easy this week. I am not expecting any great time or a PR by any means. The goal is just to finish and to not re-injure myself. If I can do that, I will be totally happy! As Thanksgiving Day nears, I hope everyone has a wonderful Thanksgiving and that everyone eats a lot of turkey! Hey, you deserve it if you have been putting in the miles. This is one of my favorite holidays as I can't wait to gobble up some turkey and eat all day! No better feeling than eating and stuffing your face knowing that you will run it off the next day or two. I am so grateful and thankful for my wife, my family, my friends, my health, my job and Christ! These are just a few, what are you thankful for today?

Be safe and HAPPY THANKSGIVING!!
LJ

November 10-November 16

Two great weeks in a row and that's with a missed run! I am a bit disappointed in missing one of my runs, but I decided to go have fun instead of train(probably not the wisest). I have made worse decisions. I will say that my good run on Saturday pretty much washed away any bad thoughts that I had about missing a run.

Here are this week's results:

**Please visit the MotionBased link to see more information about each of my runs this week!**

Monday: 5 mi/42:04/Very cold this morning and I was under-dressed. Still a very good run with a good strong finish!



Tuesday: 4.8 mi/40:01/Comfortable run with some good speed throughout the run. Had some rolling hills that I really liked.



Wednesday: REST

Thursday: REST

Friday: REST

Saturday: 14.2 mi/2:07:06/Good run till I came back in. I struggled a bit, but finished strong. The wind coming back was extremely brutal!



Sunday: REST (yard work, if you call that rest)

Weekly Miles: 24 mi(run)

I feel pretty good and confident after my 14 miler on Saturday. I did feel pretty bad afterwards, not in a bad way. My body was just a bit sore and probably because I am still adjusting to doing longer runs again. The longer run really felt great and I am sure that I would have felt ten times better had it not been so windy. The funny thing is, I ran the same route for the last two weeks and both times coming back it was extremely windy. Of course, I added some distance this week to make it a longer run. I will probably do another 14 miler or so this week and then take it easy till the ATL Half. I am looking forward to running with my brother (BJ). He had to ruin my 14 miler by sending me a text to let me know that he had just completed a 17 miler. Here I am thinking I had done something!

Happy running to all this week!
LJ

November 3-November 9

As you will see, I had a pretty good week of running and biking. I was able to get a long run in on Saturday and it was a very good one. So good that I signed up for the Atlanta Half Marathon. I am excited about running the ATL Half for my 10th year and looking forward to running it with my brother(BJ). I am just hoping that I can keep up with him. BJ is in the middle of training for the Mobile Alabama Marathon in January. He should be in much better shape than I am. I am looking forward to the run! I also got in a good long bike ride on Saturday and I had a very unfortunate incident happen while riding on Saturday. My friend Allen and I rode down at Freedom Pkwy and coming back in I went around a curve and a kid was riding his bike on the wrong side and I never saw him till it was a little too late. We collided, well not really me, but he hit my bike and crashed and man, he was screaming. I think it scared him more than anything. Thank God neither of us were hurt. I must say, I was a bit disappointed in the parents as they literally just left him behind and had it not been for me waving them down, they would have never known what took place. At any rate,

Here are this week's results:

**Please visit the MotionBased link to see more information about each of my runs this week!**

Monday: 5.7 mi/46:37/Good run! If I had more time, I would have run further. Ran pretty hard coming in.



Tuesday: 6.6 mi/55:29/Nice, easy run with some good speed the last couple of miles!



Wednesday: REST

Thursday: 5.4 mi/44:34/Very comfy run with a good bit of speed the last 1.5 mile or so.



Friday: REST

Saturday: 11.8 mi(run)/1:41:29/It was good just to get a long run in. I was very surprised at how great I felt throughout my
run. I should definitely not have a problem with the ATL half on Turkey Day!

20 mi(bike)/1:29:15/Great ride after a 12 mile run! Even though I hit a kid not paying attention where he was going. I am pleased with the ride! It was extremely windy coming back.


Run


Bike Ride

Sunday: 18.3 mi(bike)/1:14:31/Nice, comfortable ride w/Jerry. Lot of hills with very little traffic. Felt pretty good after
yesterday's 20 mile ride.



Weekly Miles: 29.5 mi(run)/38.3 mi(bike)

As I said, a much better week with my running. I am very pleased with my bike riding as well. As the cooler temperatures come our way, I will probably ride the bike less and continue to run regardless of the temperatures. As I said earlier, I am very happy with my running and I am certain that I will do well in the Atlanta Half Marathon. I will definitely be running the race with my brother(BJ) and staying with him throughout the race. This will be something different for me. Of course, we have only ran one other race together and that was his first marathon(Mercedes Marathon) and we did not run together. Hopefully, he will not take off and leave me. Hope everyone has had a GREAT week of training!

KEEP RUNNING/BIKING!
LJ

October 27-November 2

This week was definitely not my best! Man, the cold weather! Where did those temperatures come from? The cold temperatures hit me pretty hard and really just demotivated me. I started the week with a great 5 mile run and the rest of the week was a bit of a struggle. I actually made it to the gym on Monday and Wednesday, but only ran Monday and Thursday. I was able to take a SPIN class on Wednesday. I am planning to start taking the SPIN class at my gym every Wednesday. Man, I really like riding my new bike. What a change in the pounding. I never knew that I could get my heart rate up any other way, but riding my bike has been a great change for me.

Here are this week's results:

Monday: 5 mi/42:42/Nice run...very very windy and my first weekly run in the a.m. in awhile.

Tuesday: REST

Wednesday: SPIN

Thursday: 6.5 mi/54:27/Comfortable run after a 4-day rest! Very good run and I wish I had run further!



Friday: REST

Saturday: 30.3 mi(bike)/1:46:43/Wow, a GREAT bike ride. Rode with Dan and Allen! Great ride guys! Longest bike ride to date
and man I felt GREAT!



Sunday: 26 mi(bike)/1:44:51/Wow, I felt a bit tired from the previous days' 30 miler, but nevertheless, I finished pretty strong with a bit more hills!



Weekly Miles: 11.5 mi(run)/56.3 mi(bike)

As you can see, the week was not a total loss. I am very happy with my bike riding and man, I am really starting to enjoy that bike. I am sure to get more running in this week as I am going to start riding only on the weekends. I am still trying to figure out when I can get my long runs in. Also, I am still undecided on the Atlanta Half Marathon. Hope everyone had a great week of training!
LJ

October 20-October 26

Well,
Not a bad week of training, but as you will see, I did miss a few days of training! I went on a road trip mid-week, so I was unable to get some of my usual running/riding in. I took a trip to Columbia, SC to see Rascal Flatts with a friend of mine. GREAT trip! I came back on Friday afternoon and just tried to relax and get some rest. On Saturday I was able to do a long run, but it was not a very comfortable run as I was pretty pooped. Nevertheless, I was just happy to get the run in and over. Never a good idea to run with very little sleep! That being said, the week could have been worse, so I will definitely not complain.

Here are this week's results:

Monday: 6.2 mi(run)/53:23/Easy morning run with cooler temperatures. I was able to pick up the pace a good bit coming in.
7.4 mi(bike)/26:58/Very nice ride after work. I was able to tackle the hill that I could not tackle on Saturday. Also, I am figuring out how my gears work a little better!





Tuesday: 6.5 mi/55:17/Good run with some nice hills that did not slow me down!



Wednesday: REST

Thursday: REST

Friday: REST

Saturday: 10.8 mi/1:36:09/After a few days of no running, not a bad run. I felt pretty tired coming back and the last 2 miles were pretty darn tough.



Sunday: 17 mi(bike)/1:16:01/Nice, easy ride with Allen and his friend(Bob). Got a few good hills in. I am finally figuring out my gears!



Weekly Miles=23.5(run)/24.4(bike)

October 13-October 19

As I continue to get back to my normal running, I am beginning to feel better and better each week. This week was definitely no exception. I am beginning to run much faster and feel better after each of my runs. I would like to believe that I am getting back to where I was before I injured myself. I was able to play tennis this week (Saturday) on my ALTA team and play pain-free. At one time, I thought tennis was the sole reason why I got injured, but after playing on Saturday(3 sets), I am not even sure that is what caused the injury because I was able to play some good tennis and not even feel any pain. That being said, my partner and I did get beat, 6-2, 4-6, 0-6. After the tennis match I went straight home and hopped on my bike. Saturday was my first long ride. Man, it was awesome! I enjoyed the ride and coming home, I had a hill that was just a bit too much for me and had to walk the bike, but nevertheless, it was still a GREAT ride!

Here are this week's results:

Monday: 5.9 mi/49:52/Nice, easy run. Ran the last 2 miles pretty hard and felt great!



Tuesday: 6 mi/50:30/Nice, easy run with a good pace!










Wednesday: 6.5 mi/55:27/Good run that started out fairly tough, but ended up in a good strong run. Finished the last mile around 7:00.



Thursday: 5.9 mi/50:44/Just a nice, easy run. I started the run just trying to run an easy 9 minute pace and struggled the whole run to keep it there. I ended up running the last mile under 7:00. Geez!



Friday: REST

Saturday: 14.5 mi(bike ride)/54:09/Wow, first long ride on my bike! Awesome, easy ride. I got pretty darn tired coming back in and at one point had to walk the bike up a hill.



Sunday: REST

Weekly Miles=24.3(run)/14.5(bike)

As you can see, I did have a pretty productive week. Hopefully, this week I can run in the a.m. and get on my bike in the evenings. That is my plan, but with the cooler temperatures and the darkness setting in quicker, I may not be able to ride as far as I would like. At any rate, I am still trying to decide on the Atlanta Half-Marathon. I am sure that I will do it, I just want to do well in it and not just show up to finish. Of course, if I run it, it will be my 10 year anniversary running it! Hope everyone had a GREAT week of training!

AVIDRNR

October 6-October 12

This week was a good week of training; although, I missed my long run on Saturday. That being said, you will notice a few changes to my blog this week. Please not the elevation charts of each of my runs. This helps me to see whether or not I got any hills in. As you can see, I got a lot of hills in on each of my runs.

Here are this week's results:

Monday: 6.6 mi/57:24/Wow, another good run! I actually made sure I did not run over 9 minute miles. Most of the miles were under 9 minutes. Felt great!



Tuesday: 3.5 mi/30:12/This run was not the easiest and I did not feel great; but nevertheless, it was a short comfortable run. I meant to just go easy and ran a bit faster than I should have.



Wednesday: REST

Thursday: 6.5 mi/56:35/Whew! I did not feel like running, but it turned out to be a great run. Took my time and hit it hard coming back. Hit a 7:00 mile coming in!



Friday: REST

Saturday: 5.6 mi/52:33/Tough run! I felt very tired and could not wait for the run to end, ugh!



Sunday: REST

Weekly Mileage=22.2

As you can see, still a productive week. All of my runs this week were pain-free as I continue to recover from my injury well over a month ago now. I am soo excited to be back at it. Also, I purchased me a bike this week and will be doing both running and biking. My plan is to run in the mornings and then bike in the evenings. Can't wait to see how that works out. I am sure there will be adjustments. Hope everyone has had a good week of training!

KEEP RUNNING!
LJ