Νενικήκαμεν!

A short and simple run after class. Did not run too long as I had to get to TGIT afterward. This was a very hot run.

Another run out towards Angus. Used this run to scout out some alternate running routes.

A simple walk with my class in CBRN Dress State 2 and 4+mask. Not a bad exercise but got sweaty pretty fast.

An easy run into Angus. Generally a good run but had to watch myself to keep HR below 160bpm.

Easy run after class. Run felt really good in the cooler weather.

Nice easy morning run before class.

Ran the full length of the trail. Felt very good.

A run before class along the Trillium Trail. Fitness level is definately lower than normal as this run felt harder than it should have.

A warm run along the Trillium Trail following my first day of class in Borden. The paved trail is pretty nice and not too busy. My HR was really high for the speed I was going.

Easy run down Innes just before sundown. Working to keep HR below 160 bpm.

A quick morning run on a day off from work. Ran down Valin, to the bottom of the hill, and back.

First run from new house. Pretty good road route; running within farm country only 1.5 miles from the house.

Hot run in the middle of the day. Still a slight bit of soreness in legs but run was really good.

Slow recovery run. Calves felt tight but otherwise I was doing okay.

This was the ING Ottawa Half Marathon & Canadian Forces National Running Championship. I was not able to get into the right groove to keep a pace fast enough for a PR (sub-1:35). I was a good race none-the-less. Conditions were warm and sunny. Running through Hull was pretty boring, apart from the elevation changes, but the Rideau Canal portion was great.

Simple easy, day-before run in Ottawa. Ran down the Rideau Canal and back.

Ran a humid mile interval negative split session. Not a long workout but it did get my legs turning over at a fast pace. Not sure when I'll get my final run in before Sunday's race but I'll figure it out once in Ottawa. I leave Friday morning.

Easy run from home to start off final taper week. Came down with 24 hour flu over weekend so I'm not feeling 100% just yet.

This run SUCKED! Since getting back from Canada I just have not been able to really get a good solid run... I feel so slow. I took a number of walk breaks during this run :-(

Scrubbed an interval workout for a nice easy run. Felt very slow

Starting taper for Half Marathon in Ottawa. Easy run did not seem as easy as the runs in Ottawa last week.

A cool and blustery day for a long run down Rideau River and up Rideau Canal... there are some great multi-use pathways here in Ottawa! Felt very strong throughout run and didn't mind holding a Gatorade bottle the entire distance.

Another run down the Rideau Canal. Cooler weather this time around and the water fountain was out of service.

First run down the Rideau Canal; very cool route. I really seemed to push the pace throughout. Did not bring any water along with me and only found a single water fountain on the route.

Was planning a 14 miler but did not feel in condition enough to make that happen. Ran well on a beautiful day.

Good run on standard 8 mile loop

Ankles and shoulders felt tight/sore so I kept this run to only six miles. The warmer weather is certainly here.

Barely made it out of bed this morning... felt much better after this run.

Uneventful run along beach

Easy run from work

Had a great long run. Felt very strong throughout and my final five miles lap times kept getting faster. I ended up running within about 50' of young deer while out on a backcountry dirt road.

Felt pretty crappy for this run. Pushed myself to run seven miles when I was scheduled to run nine.

Just an easy run to recover after two days of good running. Two miles of this run was on the beach.

This was supposed to be a tempo run but I opted for a negative-split run instead. Worked out well as I ran a 8:40 out and a 7:14 back.

Good afternoon run. Kept up a good pace.

Felt really strong on this run. The warmer weather has brought out the little lizards again so the sidewalks were full of scurrying lizards.

Nice easy run

Ran 4 X mile intervals. Worked out pretty good as my splits were all within about five seconds of each other.

A slow run through the fog.

Tried a slightly different route today to change this up. This new route wasn't quite as long as I had hoped (thus this run was sub-six miles) but it nice for a change in scenery. Legs felt a bit sore/tight; I figure this is due to playing soccer yesterday afternoon.

Easy six miler in very foggy conditions.

This was supposed to be a five mile tempo run with two miles of warm-up/cool-down... even in the first mile of the tempo portion I just could not keep my pace in the right zone. I ended up abandoning the tempo run and simply ran the distance.

This was a simple "around the block" run from home.

This was a really good long run that started off in very foggy conditions.

This was an afternoon run mostly along the beach. I was supposed to run an eight miler but had to cut it back in order to get back for an appointment.

Just a nice easy run.

This was a gut buster 4 mile tempo run. The hard part of the run was the mile run into a stiff wind. I wasn't able to keep the entire session to my planned pace (mostly becuase of the wind) but I was not overly slow.

Generally a nice run despite the cool and windy conditions

A generally good long run.

First run with my new Rx sunglasses; Adidas' Gazelles. It took a long time to find a sports Rx sunglasses that would work with my Rx power. I'm pretty happy with these glasses. I ran this eight miler in the afternoon as a work meeting was cancelled unexpectedly which gave me some time.

Simple run

There was a good thunderstorm on the way but I decided to hit the roads anyways (I always prefer the road to the treadmill). I didn't even get wet on the run. This was the first run in a long time where I left the iPod behind... in order to keep it out of the rain.

Just an easy run. The run started like many of my recent runs; sluggish. I decided to push the pace a bit and everything felt much better.

Another easy recovery run; I am still feeling sluggish. I've started wearing a new pair of Asics 1130s that are a half size larger than I'm used to. It has been a long time since I've had a blister so when I got one after this run I'm thinking it has something to do with the new shoes.

Easy run... feeling sluggish.

Just a short run. There were some good rains last night so the various roads I run on were very wet or flooded.

Just an easy recovery run.

My legs felt my better after this recovery run.

Ran a PR of less than 1:35:01 at the Seaside Half Marathon. I say "less than" becuase the chip timing that was used at the race used "gun time" rather than "chip time" - weird?! There were a number of complaints about the DAG race bib chip system. It was a cool and foggy morning before the race but it warmed up quickly during the race. I ran a serious positive split race but still ran well.

Another cool and windy run.

This was a cool and windy run. Legs feel better today but the main focus of this run was dealing with the environment.

Some serious thunderstorms and local flooding kept me off the roads for awhile. This was a slower run becuase my legs still feel generally tired and I walked/talked with a friend on his way to work.

My shortest run since last November. My quads were a bit sore but I figure this is due to my recent attempts to push the pace a bit.

Largely uneventful run. I started pushing the pace in order to get my HR up into the aerobic zone. I have found my average HR has been dropping a fair amount at my 'regular' easy run pace; hopefully this means my fitness is increasing.

I was supposed to run a 12 miler today but I wimped out. My legs were still tired from yesterdays intervals and it was rather cold out. In the afternoon I played soccer with the guys from work... this was killer on my legs.

I great modified Yasso800 workout. I ran this workout off the track for five X half-mile intervals at a 6:48 mins/mile pace. I decided to leave the iPod in the car which helped me focus on my form and the beeper on my Forerunner. The conditions being almost a drizzle certainly helped.

Good run. That's it.

Good run but it started much cooler than I had planned for.

Really good run but nothing else to report; no soreness, no wildlife, nor any strange things to report.

This was a very foggy run and, as a result, my glasses were also fogged up for most of the run. I felt a bit off today; not sick or sore... just off.

Simple six miler.

A pretty good long run although I forgot to bring along gels. Luckily when I returned to the office the "breakfast burrito" sale was still going on and I snagged a few. My intended route was a bit longer than this actual run but I turned down one of the dirt roads too early and cut a mile or so off the run.

I ran this run as a "negative split" workout. While I was successful with the negative split, I hope to increase the pace for the second half a bit more in the future. It was very windy for this run... I'm glad I decided to put on my jacket for the run.

Another good run with lots of deer sightings. I have since heard that the local hunting season was not too successful for the hunters, due to new construction in some hunting zones, and thus there are probably a greater population of deer in the area. I was "playing" with a trio of deer in an attempt to scare them back into the bushes and keep them for trying to cross a rather busy road during the morning commute. Before bounding back into the woods, they seemed much more interested in me than the cars speeding around them. I did come across another deer a few miles later that obviously was not successful in crossing the road without collision :-(

Easy run down to the bridge and back. When I returning I came across a six-ship of F-22 Raptors taxiing for take-off... simply amazing. These six planes make up over $800M in hardware costs.

It was cold and windy for this morning's 10 mile run (32F is cold for the Florida Panhandle).

Ran 8 miles in a light drizzle. Wasn't a great run as I had a pretty poor sleep that night.

During this 10+ mile run, I ran down the same access road that I used last week to get to the local trails. While I did not have time to hit the trails, I did see two fawns bounding across the road during the run. On my way back, I passed a previously closed "guard shack" that was now inhabited and sported a large sign out front stating, "STOP: Hunters must report inside." I've been a bit reluctant to run down this road since then.

Just a simple 6 mile run.

Had a great 14 mile "trail" run through the backwoods near my work. It was great! The terrain is not very challenging but it was really nice to be off the asphalt and winding through the trees. This was a great run to test out my new hydration pack. It performed beautifully.

Squeezed in an easy 6 miles during a hectic work day. I think I must have run too close to lunch as I suffered from some serious indigestion during this run.

8 solo miles in the afternoon as I missed the morning workout with the team. This was my first run with my Nathan HPL 020 hydration pack.

An easy-ish afternoon five miler with some guys from work. We weren't pushing the pace but my slightly sore legs would have said otherwise.

Had a great solo "fade" workout of 12.5 miles. Ran the first nine miles at an easy pace (still keeping my HR within the aerobic zone) and then ran the final three miles at MRP. I plan to up the MRP portion of this workout every few weeks until I'm running the last hour at MRP. This workout should really teach me what it feels like to run MRP while my legs are tired. Along this new course I came upon an old cemetery I had no idea existed so close to my work; it was kind of eerie as there is nothing else along that stretch of road. I threw on my Injinji socks for this run and again they performed very well. The only minor downside was that I did not pull the "toes" all the way down and I could feel the slightly bunched material near the end of the run but no real irritation or blisters. I'll be a bit more careful putting on the socks next time.

Five easy miles with the Bataan team. We added some fartlek-like work during the final mile. I was surprised how good a workout it was.

Six miles with the Bataan team. It was a great mild afternoon run.

Another midday run of eight miles but it was quite a bit warmer and I was able to run in shorts again.

Since yesterday's morning run was a bit cooler than I'd like, I ran this nine miler in the midday.

Five miles at work at near freezing with a horrible wind. This is one of only a few runs in Florida that I was forced to done pants, jacket, and gloves.

Great 11 mile run on New Year's Day in conditions of 56F and clear skies. My main goal was to keep my HR below 155bpm; I managed an average of 149!