Outside Loop

Had a good long run today, ran the outside loop at Stone Mountain.
The weather was really good, the temperature was 70 degrees and
sunny. Felt like a fall morning, which it was.

This has been my longest run this year not counting the Disney 1/2
Marathon. I hope that I can up my long runs without my foot getting
injured.

ORN: 7.5 miles, 1:28:56, R3/W1

How Long Has It Been this Time?

I guess it has been more than a month since I last logged in and made
an entry to this blog.

I have run two races, one in August and one in September. The first
was a 5K and I surprised myself by running about 15 seconds per mile
faster than my 5K previously. Then I ran a 5 mile race at Stone
Mountain and ran the race almost a minute faster than I did last year.
The 5K was a 26:27 and the 5 miler was 43:06.

So with some consistent training I am starting to pick up a little
speed. Not much but every little bit counts.

Ridin' My TREK

This afternoon late I went out to Stone Mountain and rode my TREK all around the front and back of the mountain. I rode down around the big parking lot, behind the plantation, up through the picnic area and then around back.

If you ride one loop on the road it is 5 miles, but with adding the extra sections I got 8.4 miles out of one loop. Short ride but relaxing, and still exercise. Averaged between 13 and 14 mph for the ride, not real fast.

I am going to do another easy ride tomorrow and then run a 5K race on Saturday.

Indian Island Loop Trail

Tell you what, I had a really good workout today. Even though it was slow I really felt good and extended my run by over 2 miles. I had originally planned on going 2 easy miles, but once I started I ended up going 4.3 miles.

The Indian Island Loop is one of my favorite runs at Stone Mountain Park. 

The temp was about 80 degrees, but the cloud cover seemed to keep it from seeming so hot. Even though it was pretty humid today the overcast made up for it. 

I took my iPod and listened to Podcasts while I was running. Previously I didn't like to listen to anything while I was running because only radio stations were available. Now I can download Podcasts and load them on my iPod and listen to what I want, when I want.

Listening to my iPod doesn't seem to take away from my enjoyment of running the trails, so I use it quite often now.

Well, back to the trail, I think I mentioned a week or so ago that a storm had come through Stone Mountain Park and taken a lot of trees down. Many of the trees are still across the trail, but the park prison workers are working on cutting the trees up and moving them off of the trail. So until all of the trees are moved I just jump or climb over them depending on their size.

No Hills Today

Had a really slow run at Stone Mountain today. Walked for the first 0.3 mile then alternated running 0.2 and walking 0.1 for the rest of the run for a total of 3.0 miles.

It was almost like a slow interval day, the running portion of the workout I ran between 8:30 and 10:00 minute pace, and the walk portion was a slow walk in the 17:00 minute pace range. That's the advantage to using the Garmin Forerunner 205, it can give you your pace for each interval.

Ran on the roads and trail avoiding all of the hills, I wanted a flat run today. No hills today, it was slow but enjoyable, kind of a rest, recovery, interval day.

ORN: 3.0 miles, R 0.2/W 0.1, 40:39

Sunday Run

I went to Stone Mountain this morning and ran/walked 5.0 miles on the inside loop road. I originally was going to run on the trail, but it was pretty wet and muddy from the rain.

I felt pretty good, maybe because the temp was 74 and it was overcast. Very little humidity compared with the previous week. I averaged 11:09 per mile, not bad considering that I was running 3 minutes and walking 1 minute for the whole run.

It was so cloudy that my GPS wouldn't sync on the satellites, so I used my Nike sdm [triax100 speed and distance watch.

ORN: 5.0 miles, R3/W1, 55:48

Missed Race

Today I was going to run in a race in Winder, GA., the "Summer's End 5000", but I just couldn't get out of bed this morning. I stayed up to late last night working on my upgraded Mac Mini computer, trying to transfer data from my iBook G4 Mac.

It was the wrong day to miss a race, it was rainy, cool and overcast all day. It probably would been ideal weather for a fast race since the temperature was lower than it has been for a couple of weeks. 

As it turns out I haven't run at all today. I think I will get up early tomorrow morning and run the trail at Stone Mountain. 

I have been running short runs on the trail for the past week since it is shady on the trail and the weather has been really hot and sunny.

I'll write tomorrow about my run.

Time to Write Again

It has been awhile since I have written anything so I guess it is
time. Let me see, when last I wrote it was about the Peachtree Road
Race time adjustment.

I have run another Atlanta Track Club race, it was a Grand Prix event
at the Decatur-DeKalb YMCA. Hot and humid 4 mile race, but I had a
good time. I ran a faster pace than I did at Peachtree by about 15
seconds per mile.

I have changed my training program, I am using Hal Higdon's 15K
training program. I decided I need a change for awhile, the program
has cross-training built into it, so I am riding my bicycle on the
cross-training days.

Have had some good training runs on the trail at Stone Mountain. A
storm went through last week and there were lots of trees down across
the trail, turned my runs into an obstacle course. Added variety to
the run, and slowed me down.

Peachtree Road Race Update

The Atlanta Track Club has changed the amount of time they are giving Time Group 1B from 4:30 to 5:00. So now my official finish time for the Peachtree Road Race will be 55:58 not 56:28.

Mostly Peachtree

Wow, time sure does fly. It has been a month since I put an entry into my blog. 

Well, I have been sticking with Roy Benson's PC Coach program and had a much easier Peachtree Road Race this year. I ran a minute faster than last year at a much easier effort. I guess that the structured training paid off. I am not saying that I ran a fast time, but age adjusted it is respectable. 

I was in Time Group 1B this year and the Track Club messed up and pulled the timing chip pad up at the start before 1B started. There were a lot of people upset when we didn't get an official chip time. If you don't know what I am talking about, I'll try to explain it. All of the Time Groups at the front of the race are issued a Champion Chip. The chip activates when you run across a pad that is laid across the road at the starting line and the finish line. The pads at the start and finish are attached to a computer and log your start and finish time. When the Track Club removed the pad at the start line no one in the time group got a start time. We did get a finish time, but it was total time. With a chip time your time doesn't start until you cross the start line, even if it takes you 5 or so minutes to get to the start line. in a large race like Peachtree (55,000 people) a chip time will tell you exactly how long it took you to finish.

The Track Club is taking 4:30 off of everyone's time in Time Group 1B, not very accurate. My official time will be 56:28 and I know that that is not correct. According to my watch, which I started when I crossed the Start line and stopped when I went across the finish line, I was 17 seconds slower than that, but close enough I guess.

I ran a 56:45 for 10K, but considering that I am 64 years old going on 65, I don't feel to bad about that time. I have never run a fast time in the summer anyway. Back when I was running 39 minute 10K's the best I ever did at Peachtree was a 41. 

I have been riding my bicycle some since Peachtree, with the temp. in the 90's, it is easier to get in a bike ride in the afternoon instead of running in the heat. I am sticking to Roy's program, but if I end up having to workout in the afternoon on a hot day, I ride my bike.

What a Difference a Day Makes

ORN: 5 miles, 55:04

I can't believe how nice the weather is today. The temperature is in the high 60's or low 70's and there doesn't seem to be any humidity. Yesterday was in the 90's and very humid.

I ran 5 miles at a faster pace at a lower heart rate today than I did yesterday. Not much faster, but 5 beats lower on my heart rate monitor. I had the high threshold on my heart rate monitor set at 140 bpm, so when I went over 140 I would walk until my heart rate dropped down to 130, then I would start running again. 

My heart rate average for the whole run was 132 bpm. 

When the weather is like this it makes me want to run more. We will see how I feel tomorrow.

Run Around the Mountain

I headed out to Stone Mountain this morning to get in 5 miles before it got to hot outside. By the time I finished my run it was hot anyway. I guess it was about 90 degrees when I finished.

I had a pretty good run, it was the first 5 miler I have done in a while. I was thinking as I ran around the mountain at a slow pace, that once upon a time I did 5 mile runs around this mountain in 37:30. Those days are long gone, now anything around 50:00 is good. 

I took photos at various spots along the run today so I will ad them to this Blog entry.

Catching Up Again

Well, here we are again, behind on this Blog. I have run 39.3 miles since last I wrote. Mostly at Stone Mountain Park and Mountain Park. I did get one run in on the trail that runs along the edge of Gunterville Lake in Alabama. 

I have also ridden my bike 18.4 miles. Today is the start of the "Bicycle Ride Across Georgia" and since I can't go on the ride this year I thought that I would ride my bike each day this coming week as my own ride. Have to get in shape for watching the "Tour de France" on OLN TV. 

I think that I will try to go to Stone Mountain tomorrow morning early and run 5 miles, then later on in the day ride my bike.

That's all for now.

Yesterday & Today

5/15 ORN: 2.0 mile easy run

5/16 ORN: 3.0 mile run

Both yesterday and today I had pretty good runs, yesterday I did a short run on trails at Stone Mountain and then took some photos to post in the blog. 

Today I went to Mountain Park and had a good run that was a little longer than yesterday. As you can see I am not running high mileage, I have started a new Roy Benson program and am taking it from the very start.

Trail at Stone Mountain Park

I took some photos on the trail at Stone Mountain in the area of the Grist Mill. I'll show you the Grist Mill first and then go from there.






The next photo is of the trail as it crosses the creek by the Grist Mill, you run on the step stones to get across.



The trail runs next to the water flume that feeds the mill, interesting that the flume is empty but the water wheel still goes around.




This last photo is of the trail heading toward the mountain and the carving on the face of the mountain.

Trail Shoes

These are the trail shoes that I quite frequently wear when I run the trails a Stone Mountain Park. I also have a pair of Nike Free Trail 5.0's that I have started wearing, I really like the Free's, I have them pictured below.

Felt Good

ORN: 2 mile, 2/1, Fartlek

Had a good day today, went to Stone Mountain. Met Joe at the parking lot of the old Club house at the Golf course and had a good 2 mile run. Warmed up with a 5 minute walk and then ran 2 minutes fast with a 1 minute recovery walk for 2 miles. Felt good.

Night Walk

Since it rained all day today and was still raining at 9 p.m. tonight I decided to walk on the treadmill. I put on the TV, watched LOST, and walked 2.0 miles. The treadmill comes in handy when you feel like you need to workout, but don't want to go outside.

Starting Over

OWN: Monday-2.7 miles, 45:00

ORN: Tuesday-5.0 miles, 4/1, 62:54

Monday I basically started over, I put on my Polar S625X in the morning when I woke up and did an Opt Test and a Fit Test. My resting heart rate was 48 and the Opt Test was in category 1 which means fully recovered. I took this to mean that I can start over now with my program.

I went to Mountain Park Monday afternoon and walked for 2.7 miles with an average heart rate of 84 bpm. Felt pretty good, maybe I should have run.

Tuesday, I went to Stone Mountain and did a 4/1 run on the trail for 5 miles, my average heart rate for that workout was 133 bpm. I felt pretty good about the trail run even though I did it slow. 

I am going to reset my running program in PC Coach with a starting date of 5/7/06 and try to get into good shape by the Peachtree Road Race on July 4th.

It is raining today so I may just walk on the treadmill for an easy workout. More later.

I Guess I Am Back

Well, it has been so long since the last time that I put an entry in my Blog it seems like I am starting all over. Maybe that is what I should do, start over.

I have had a hard couple of months. I mentioned in my last Blog entry along time ago that my father fell and broke his hip. Every since that time he had been in and out of hospitals and rehab facilities. Well, April 24th after much suffering he passed away. It has been difficult for me and the whole family to have him gone.

This past week we have been cleaning out his apartment and that has been difficult. There were a lot of memories in all of the boxes we had to pack up.

Maybe going forward my entries will become more upbeat, hopefully. This is all I can say for now though. Tomorrow I will try to get back to running.

Time To Catch Up

I haven't written since the 1st of March and I have a few days to catch up. On the evening of March 2nd my Father fell and broke his left hip, he tripped over a throw rug in his living room. His fall was on Thursday and his hip was operated on the following Saturday morning. I didn't do any kind of exercise until the 4th, then I walked 2.1 miles around the outside of the hospital. That 2.1 miles relieved a lot of stress, so I decided that I better start running again so the stress wouldn't build up so much. 

I was able to run on the 6th, 8th, 10th & 11th. The runs on the 10th & 11th were runs at Stone Mountain. On the 10th I ran around the mountain on the trail, that was a 6 mile run and even though it was strenuous I felt pretty good when I was done. The next day I ran from the Golf Course to Evergreen Resort and back which was 4 miles. All of the running I have done has been a 4/1 pattern, that seems to be a good run/walk combination for me.

I am taking a rest day today and plan on running again tomorrow. The weather has been great for the last week, but I think it is going to turn cold again this coming week.

Big Day

OCN: 10 miles, 47:09

ORN: 7 miles, 3/1

Today was one of the better days of the year so far. The temp was in the 70's and it was sunny. I pumped up the tires on my TREK and went for a 10 mile ride. I can really tell that I am out of cycling shape. If the weather stays nice I will continue to ride and try to get back in shape so I can ride the BRAG Spring Tune-up Ride in April.

After I finished riding I put on my running shoes and headed to Stone Mountain. I ran on the outside loop for 7 miles. Nothing like overdoing it on a nice day. I really like it when the weather is great.

Excellent Afternoon Run

ORN: 4.0 miles, 4/1

This afternoon the sun came out and I just had to go run. I went to Stone Mountain and parked near the walk up trail. I ran on the back side of the mountain, a 2 mile out and 2 mile back run. Felt good, the temperature was about 58 degrees and with the sun out it felt warmer. 

I could handle many days like this. I get fired up when I have a good run and think about running in races. If there was good weather all of the time I would probably get in good shape again. I am not completely out of shape mind you, but I would be in better shape.

Good Evening Walk

OWN: 2.6 miles

I put off exercising all day and then finally this evening I decided I needed to do something. I decided to go over to Lilburn Park and walk in the dark. The temperature was about 45 but it was a clear night with no wind. Had a nice walk on the trail in the park. I think there were maybe 4 other people in the whole park, mostly playing tennis. I was glad that I forced myself to go out and do something today, even if it was at 8 p.m.

Ride & Run

OCN: 5.7 miles

ORN: 4 miles, 4/1

The weather was great today, 71 degrees and sunny. I got my mountain bike out of the garage, pumped up the tires and went for a short ride, felt great to be outside riding my bike. The ride got me fired up so when I got back home, I went and changed into my running clothes, jumped in the car and drove to Stone Mountain.

I need more days like today, I felt great while I was running. I was thinking about going 6 miles, but I knew that since I hadn't been running that far that I should just stick with 4 miles. 

The weather is going to change again and get cold and rainy. Good days have to be taken advantage of, there was a time (long ago) that I liked running in rain, but no more.

Walk Today

OWN: 2 miles

I didn't run today, I walked 2 miles with my son today over by the Golf Course at Stone Mountain. Had a good walk, weather was nice.

Want to Run

ORN: 4.1 miles, 4/1

I finally got the motivation to go out and run. I think it had to do with the weather improving. The temperature was up to 53 today and it was partly cloudy. 

I went to Stone Mountain and when I got out of the car I was feeling pretty good. First day in a long time that I was looking forward to running. 

Did an out & back run, of course coming back was mostly up hill so it was slower. It didn't matter, I was feeling good and was glad I was out in the fresh air. The weather is forcast to improve all week so maybe I'll get in a good week.

Windload Trainer Ride

OCN: 10.2 miles, windload trainer

Yesterday I thought I might finally get in the mood to go out and run, but when the weather isn't to my liking I lose interest really quickly. I didn't feel like running, walking or riding my windload trainer. So, I didn't do anything.

Today is a different day and I set up my windload trainer and plugged a Spinervals video into my laptop. Had a pretty good workout. Spinervals 1.0 is a 40 minute interval session which is pretty good. It is a workout that won't kill you, but makes you work. 

This kind of workout isn't as much fun as being outside on a bike, but when the day is crappy it is pretty good.

Well, I Walked

OWN: 2.73 miles, 45 minutes

When last I made an entry in this Blog I was going to put a Tour de France video on and ride my windload trainer. That inspiration lasted about 2 minutes, and I lost motivation. As the day wore on I decided I would have to do something. 

I went over to Mountain Park and walked for 45 minutes. By walking I didn't have to get sweaty and cold and when I finished I didn't have to change clothes. I just jumped back in the car and drove home. I felt much better because I had done something even though it wasn't what I had originally planned.

No Race for Me

I woke up this morning at 6:50 a.m. and looked out the window into the dark and all I could see was rain. I did the only rational thing, I went back to bed. I just couldn't bring myself to get up and go out in the cold, windy and rainy morning to run around a track for one hour.

The movie Breaking Away was on the TV this morning, it is one of my old favorites. So, I have decided that I will ride my windload trainer today and watch a Tour de France video for inspiration. I'll make another entry in my blog after my ride.

ciao

No Run Today

Well, no run today. I decided to do the Atlanta Track Club One Hour run tomorrow, so I am resting today. Of course tomorrow is suppose to be cold, windy and rainy, just the kind of weather that I don't like. Oh, well I will deal with it I guess.

Let you know how I do.

Good Afternoon at Stone Mountain

ORN: 4 miles, 3/1

Had a good afternoon run at Stone Mountain, sun was out and 45 degrees. Ran out and back on the north side of the mountain, had a very good run considering that when I started I wasn't in the mood to run.

I have been trying to stick with the Galloway marathon schedule and have been doing OK. The only variation that I have been doing is the run/walk intervals on the easy runs. Galloway usually schedules the run/walk on the long runs.

Maybe I'll get another good one in tomorrow. The weather is going to be good one more day before it rains again.

On-On

Sunny Day

ORN: 4 miles, 3/1

Today was a sunny day, cool but sunny. I went to Mountain Park and ran in and out of the Park. Ran down by Mountain Park Elementary School and back to the Park. Then I ran all through the park, but not on the trail. Good run today, the wind was blowing but I can stand it when it isn't rainy.

I would really like to have about a week of good weather so I could get in some good miles.

Bad Weather Again

I am getting tired of this bad weather, it has rained all day today. Not only has it rained, the temperature is in the low 40's. Not my kind of weather to run in, if I was a little more hardcore I probably would have gone out and just done it.

I was going to cross-train (windload trainer) today, but I ended up taking my Dad to the Doctor and by the time I got back I was out of the mood. Well, I guess I will modify my Galloway schedule and take today off.

Tomorrow is another day, I'll hope for the best.

Day Behind Again

2/4 ORN: 5K, 3/1

Well, I am writing this entry a day late again. I seem to have trouble writing my blog entry on the same day that I run.

Yesterday was really a very different day than the day before. As I said in my last entry the day was great on Friday. Yesterday was a very cold and windy day. I really had the urge to run, but I just didn't want to go out into the windy weather. If it would have been just cold that would have been fine, but I just hate the wind.

I forced myself to drive over to Mountain Park and Run. I ran on the paved running path as well as the trail thru the woods. I ran slow and tried to tell myself that I was having a good time. I had a good run even thou it was cold and windy.

When I was done I was glad that I ran, but it had been difficult to get out the door in the first place.

Good Day

ORN: 5 miles, 4/1

Had a very good day today, the temp was 65 degrees and mostly sunny. I ran while listening to the Phedippidations Podcast. This is a podcast about running, it is interesting, funny and informative. 

Today was a Galloway long run with a 4 minute run/1 minute walk pattern. Felt good and my back wasn't hurting today. Listening to the podcast made the time go by rather quickly. I could have gone farther, but I didn't want to push my luck.

If I am lucky maybe I will get another good run in tomorrow.

Running two days behind

1/31 ORN: 5 kilometers, 3/1

I seem to be running behind on putting entries into this blog. I ran two days ago but am just now getting around to writing about it. I really didn't feel like running for some reason, but I decided I had to. So, I went to Mountain Park and started a slow run. I ran for 3 minutes and walked 1 minute. This pattern seemed to do fine and after about a mile I started feeling better. 

I must say that my back is still hurting and that is probably why I haven't felt like running.

Yesterday, I was going to cross-train, I was going to ride my windload trainer, but didn't. I went to the golf course with Rob (my youngest son) and we hit some golf balls at the driving range. So I guess that was my cross-training for yesterday.

Today I was going to run this afternoon even though it was raining, but at around 2 p.m. I got a call from my Dad and I had to take him to the emergency room at the hospital. 

He is home now so it wasn't as serious as he thought. Hope he feels better soon.

Maybe tomorrow I can have a good run since I have had 2 days of rest and my back is starting to feel better.

Not so good Run

ORN: 4 miles, 4/1

Stretched this morning and ran this afternoon. Did 4 miles and my lower back is still hurting, I was able to run but it wasn't comfortable. I went to Stone Mountain because the day was to good to not get out and do something. I made it thru the run, but I don't know if it was a good idea or not. I am paying for it now.

I'll stretch again tomorrow, but I think I will do some cross-training instead of running. On-On as the hash house harriers say.

Running and Walking

1/27 ORN: 3 miles, 4/1; 2 mile, walk

Yesterday I went over to Mountain Park in the afternoon and ran 3 miles, felt pretty good. It was mostly sunny out and about 53 degrees. My heart rate stayed mostly below 140 bpm and I was comfortable during the whole run.

I walked 2 miles after I finished running and I ached a little during the walk.

This morning when I woke up my lower back was very tight, and it just got worse all day. It really hurts when I sit down or stand up. I am OK when I am standing or sitting, but the transition from one to the other really hurts. Can't figure what caused it.

Decided I wouldn't run today, maybe stretch and try to loosen my back up.

TWO GOOD RUNS

1/24 ORN: 3 miles 4/1

1/26 ORN: 4 miles 4/1

I took a couple of days off after the race last Saturday, then ran on Tuesday. Had a good run, did 3 miles and felt pretty good, averaged 10:39 even with the walks.

Ran again today, Thursday. Ran a mile farther than on Tuesday and felt pretty good today. I think using the 4/1 pattern is working for me. The weather was good, I like sunlight.

Ran Another Race

Well today I ran a 5K race in Peachtree City. The Atlanta Track Club held one of their Grand Prix Events today. At race start it was raining and about 55 degrees. I didn't know how I was going to do today, because in the 1st mile I didn't feel real good. As the race progressed I started feeling better and ended up with a 26:42 finish time. While this isn't great, I felt good about it. 

I still need to get back on the trails, I haven't run a trail in about 3 months. The time to start is now.

As you can tell from this entry I have switched from numbering my Blog entries to just using the title.

Post #11

GOOD RUN TODAY

I ran my second run of my new training program today. Yesterday was a cross-training day and I did some Geocaching with my son. Very easy day yesterday. 

Had a pretty good run today, ran on a paved trail using a 3/1 pattern. That is I ran 3 minutes and walked 1 minute. Did 4.05 miles in 45 minutes which is a little over an 11 minute pace. Pretty slow, but I am going to try to build up my mileage without getting injured. 

More later.

Post #10

START OF NEW TRAINING PLAN FOR 2006

I took a week off after the Disney 1/2 Marathon to rest. I wasn't really tired so it wasn't a major recovery week, just a week off. Now I am ready to start 2006 fresh.

I started a new training program in PCCoach. I switched from Roy Benson's 10K plan to Jeff Galloway's 1/2 Marathon plan. My 1st run was today. I ran 4.0 miles at an easy pace, not going over 145 bpm on my heart rate monitor. We will see if I am able to stick with this plan and improve.

Post #9

2ND RACE OF 2006 (NOT MY BEST)

Well, I did the Disney 1/2 Marathon today, Saturday, Jan. 7th. Had to get up at 2 a.m. in order to be at the buses to the race start at 4 a.m. Not that the race started at 4 a.m., the race actually started at 6 a.m. The race organizers wanted all runners in the starting area by 4 a.m.

This made for a very long cold time before the race started since it was about 35 degrees this morning at 4 a.m. I dressed pretty warm since I knew it was going to be a long wait. Of course the race organizers wanted all of the extra clothing checked in by 4:30 a.m., so I froze from 4:30 a.m. until the race started at 6 a.m.

Due to the slow start, narrow roads and slow runners in front of me, I didn't get to run at my own pace until after mile 3 and by then I just decided it wasn't worth it to try to make up the time. I ended up running the race about 14 minutes slower that I had planned.

Even though it sounds like I was miserable I still really liked the race. The cold is what made the race seem so harsh. If it would have been warmer weather it would have been great and I would have probably tried to get around the crowds. Being so cold I just stayed in the pack for the body heat.

Then of course there is the training, my longest run during my whole training plan was about 6 slow miles. It is very hard to race 13.1 miles when your base is about 12 miles a week. This just indicates that I should train longer and faster.

Well, I guess there is always next year.

Post #8

1ST RACE OF 2006

Well, I ran my 1st race of the year on Jan. 1, 2006. 

Since I am doing the Disney 1/2 Marathon on Jan. 7th, I thought I would try my 1/2 marathon race strategy. I had decided that I should use a 3/1 pattern for the race, but I wanted to average 9:02 a mile if possible. 

I decided to run the Atlanta Track Club Resolution Run 5 mile race at Stone Mountain Park. I ran/walked in the 3/1 pattern I mentioned above and averaged 9:01 for the race. Now the question is if I can hold that pace for 13.1 miles.

I may change to a 4/1 pattern for the race and if I start to get tired I will switch back to the 3/1 pattern.

Needless to say I felt very good about the 5 miler. It was difficult to stay on the pattern only because I wanted to run faster, but held myself back to get a true 3/1 time.

Leaving for Disney on Thursday Morning.