Weekly Recap
Total Mileage: 60 miles
3/25/12 - 3/31/12

Sun: 6 miles (Raisin Woods)
Time: 49.57, Avg. Pace: 8.19
- Almost didn't run today, because I was pretty sore. However, I figured it would have been good for me to run to loosen up my legs, but as of right now I'm still pretty tight. Hopefully my legs will thank me instead of curse me tomorrow. Just ran slow and easy. It's really nice to sit back and cruise easily and enjoy running in the woods. I was a little bummed to see that no one was at the mountain bike park riding when I arrived, come on people get out and move, perfect weather outside for it. As I was almost finished I finally saw a mountain biker. Good easy run, hoping the legs are refreshed for tomorrow.

Mon: 8 miles (Raisin Woods)
Time: 1:07.00, Avg. Pace: 8.22
- Two words, dead legs. Body is still in recovery mode from last weekends race. It took about everything for me to finish 8 miles. Tomorrow should be better. Also I ran in the afternoon which was a little more hot than I would have liked it to have been, besides that it was an awesome day outside.

Tues: 10 miles (Raisin Woods)
Time: 1:22.06, Avg. Pace: 8.12
- Felt a lot better today. All of the soreness is out of me, I was just a bit stiff at the start. Ran at a "conversation" pace, not wanting to push it. I'm going to try something new to where I only have two "hard" runs and the other runs will be around "conversation" pace. I believe it will help my body re-cooperate more with the extra mileage that I will be putting in. Ran in the evening so it felt much better outside, not as hot! Also I did not do my core/general strength workout due to time constraint (writing this when I should be studying for a physics test I have tomorrow). Also I think that I am wanting to rethink the general strength, but not sure how to go about it just yet. If only I could get my hands on some kettle bells. Overall my legs are coming back. Looking to push it a little harder tomorrow.

Wed: 15 miles (Northwest Whitfield Track)
15 X 1mile Repeats
Time:
1 - 7.22
2 - 6.51
3 - 7.02
4 - 6.59
5 - 6.58
6 - 6.54
7 - 6.54
8 - 7.02
9 - 6.57
10 - 6.58
11 - 6.59
12 - 6.55
13 - 7.01
14 - 7.16
15 - 6.47
- Trying to make Wednesdays called "Workout Wednesday's". My goal was to keep around a 7 minute mile pace for 15. Between every mile I would take a 1 minute break, and after mile 8 I took a 2 minute break to refuel up on a gel and and some water. The first lap ended up being more of a warm up lap. It started off being fairly easy, around mile 11 I could feel the tiredness starting to settle in and by mile 13 I was feeling it pretty good. Mile 14 I was dying and almost called it quits, but mustard up a 15 and blew it away. Very worn out afterwards and I'm ready to pass out. Easy run tomorrow, I have a feeling I'm going to feel it. I've got a long way to go. Running the track wears on you mentally, especially doing a lot of repeats, but I kept telling myself how bad I wanted it and finished the workout, took about 2 hours to complete.

Thur: Off
- Tired and worn out today. Not as sore as I thought I would have been, but very tired. Took a 2 hour nap after work. I figured it wouldn't hurt to take a day off since yesterday was a good workout. I don't think I recovered properly like I should have. Plan is to run tomorrow after work and head to Georgia Tech in Atlanta to watch a track meet.

Fri: 6 miles (Raisin Woods)
- This was a straight mental run today. Felt awful and just didn't feel like being out there. I like to compare it to that I would have been just as good to sit on the couch and not run. But I believe it actually was good to get out and stretch my legs. I even had periods of walking. I ran after work so I didn't get too rest in between because I had plans to go down to Tech to watch a friend run, but ended up not going due to thunderstorms. It was humid and wet outside which didn't help things.

Sat: 15 miles (Pinhoti Trail: Snake Creek Gap to Dug Gap)
Time: 2.35.43, Avg. Pace: 10.23
- Nice coolish day outside to run long. It was a great day on the trail in the woods. I can tell that I am more fit than the last time I ran this (first half: back and forth) last Fall. I hit mile 7 where I turned around last Fall feeling pretty good. I was pretty much moving along, around mile 12 I'd have to say that I was starting to feel beat up. This part of the Pinhoti is a VERY technical trail as my time shows. Lots and lots of small rocks that can beat up any type trail runner. I took 4 gels (every 30 minutes), several electrolyte pills (every hour), water (sips every 10 minutes), and a mixture of Gatorade/water (every time I took a gel). My refueling plan worked out perfectly and I plan on using it in the future on later runs.

This was a great week and not to mention a great month for running with the exception of getting a stomach virus a few weeks ago that I felt like I was on my death bed. Finally hit 60 miles for the week. I have came a long way since Christmas. Overall, I'm feeling great about my fitness progression, I haven't been this fit running wise in a long time.

January:
Total Mileage: 177 miles

February:
Total Mileage: 193 miles

March:
Total Mileage: 190 Miles

2012 Mileage: 560 Miles

Enjoy the pictures from my run on the Pinhoti!

Everything is turning green

Come on who doesn't get excited when they see a dung beetle

What little view I could get

About 6 miles in

I'd say 65-70% of the terrain on the trail

A few miles left

Best view I could get, Near the End!



Race Report/Weekly Recap
Total Mileage: 15 miles
3/18/12 - 3/24/12

Sun: off
- Sick Stomach Virus

Mon: off
- Stomach Virus

Tues: off
- Feeling much better, just trying to let my body recover

Wed: off
-Eating. drinking, and resting as much as I can

Thur: 5 miles (Raisin Woods)
-Decided to test my body today to see how Saturday may go. It actually went well. I wanted to push it more than usual to see how my body would react. I ended up running 36 minutes for 5 miles. This made me a little more pumped about the race this weekend. I seemed to have gotten most of my strength back.

Fri: off
- Still in recovery mode for the weekend.

Sat: 10 miles (Mullen's Cove)
-Race Day
Race Report:
Rock/Creek River Gorge Trail Race
Time: 1:26.47
Avg. Pace: 8:30
Place: 14th Overall

The weather was absolutely amazing for the race. Somehow there happened to be a window of sunshine the whole time the event was going on in between thunderstorms. From having a stomach virus and losing 9lbs the week before I wasn't expecting too much out of myself this race, but I was still wanting to compete and that I did.

Woke up at 4:50 am this morning to make some scrambled eggs and toast with peanut butter to eat early so that it would be digested by the time the race started. I felt good about the race but wasn't overly pumped like I was prior to the stomach virus. However, the race went well and I am pleased. The person I was wanting to stay with ended up taking off and I didn't see him till the end of the race, but that's how it goes sometimes.

I started off strong flying down the downhills and pumping up the uphills, passing several people. Within the first 2 miles I ended up fall, not a hard fall but enough to take the wind out of me. Once I got to the first aid station I was ahead of my practice time and I knew that I would be destroying that, and that my body was up to par. Probably around mile 6 I ended up falling again!! A little harder this time, but nothing to injure me, just scraps. I like to add when you fall it just takes your rhythm, and for me my confidence in my footing. From mile 4 I could see the first female behind me and I just knew that she would somehow pass me and I was right, she did not even a mile left. At the finished we congratulated each other and she said, " Thanks for pacing me most of the way" and I replied, " Thanks for passing me at the end". We got a good laugh out of it. I blame it all on the rock garden is to why she passes me. I just took it too cautious, but there can be a risk/reward with that didn't really feel like breaking my leg when I'm not competing for the top 3 spots.

Overall I'm pleased with a bit of disappoint, but I had a very good excuse. I feel like I could have cut 3 or 4 more minutes off with being a 100% but I'll never know. Nevertheless, I had an AWESOME time, there is nothing better than Tail Running!!! It's time to get into Marathon running shape!!

Here are a few pictures from the race. Enjoy!

Representing The Carpet Capital Running Club



Leading the pack!

Flying Downhill, that guy was definitely getting passed

Weekly Recap
Total Mileage: 56 miles
3/11/12 - 3/17/12

Sun: off
- Decided not to run today, because I was recovering from getting home late from the Blessthefall and We Came as Romans concert. Did not help that the time had changed, by springing foreword. Ended up getting a good nap in after church. Pumped about getting to run later in the day with daylight left to give!
Mon: 12 miles (Raisin Woods)
Time: 1.29.54, 7.30 avg. pace
- Awesome run! Ran two 6 mile laps. The first was at 45.16, with the second being a negative split at 44.20. It's always nice to see that. In between took a couple minutes to take a gel and wash it down with some water. Was a little afraid that I was going to slow down on the second lap, but my legs felt great and kept trucking along. It was raining the whole time, but it was still warm in the mid 60s outside and I was able to run without a shirt. Today makes me excited for the race. Hoping on Thursday I'll be going to get some new trail running shoes.

Tues: 8 miles (Raisin Woods)
Time:1.02.42, 7.50 avg. pace
- It's starting to get hot outside and it's only March! Mid 70s and getting humid, my sweat was in full force today. Going to be one hot summer I feel. Before running I did my core workout routine, which feels time consuming but I know it's good for me. I am hoping to switch to more kettle bell workouts after my next race. For my run, it went better than I thought it would have. I figured I would have been slow due to the fact that I ran long and fast yesterday. Ended up scaring a walker out on the trail again today, it's my 3rd time I've done that. I try to make as much noise possible before trying to pass them but it seems to no avail. However it does tend to make me laugh. Overall it was a generally good run. No breaks on this run, just straight 8 miles with no gels or water till the end.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 minutes total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- slide planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Wed: 15 miles (Raisin Woods)
Time: 1.56.00 Avg pace: 7:44
- Today I got some new trail shoes and decided the only way to truly break them in was to put 15 miles in. I would like to thank the guy at Fast Break Athletics for helping pick a new shoe. They are great guys and really know their shoes. Felt smooth and strong today, makes me feel real good about my upcoming race. Also, kept about even splits for the 4.9 mile loops, just falling a litte every one. Very warm outside in the mid 70s and sunshine.

Thur: 5 miles (Raisin Woods)
- Absolutely sore today. Cardio wise I could go for miles, but my legs were just dead, with good reason. I even had to stop and walk some. Just a rough day but I needed the recovery. Was hoping to get at least 7 miles but I had to pull the plug. Hot outside, mid 80s!!! Ahhh!

Fri: 6 miles (Raisin Woods)
- Almost didn't run today but decided to head out late evening to run. Wanted to get more mileage in but I ran out of daylight, and running out of daylight in the woods is a no go. I had my head lamp for the last mile, but I can't seem to run with it. It hurts my head and I get tunnel vision and it gives me a headache. I need to invest in a better one. The goal was to run smooth and slow and that's what I did. So a successful run, I did want to get more in, but I can make the difference up tomorrow. I plan on doing the same-ish speed. Still kind of in recovery mode from that fast and long Wednesday run. Felt perfect outside. Also, before my run I did my core workout routine.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 minutes total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- slide planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Sat: 10 miles (Raisin Woods)
Ran 10 instead of 14. Just 4 miles short of 60 miles for the week. Felt tired and sore. Plan was to go easy and smooth like yesterday but I just didn't fell smooth at all. Warm outside.

Took me awhile to get this post up due to the fact I came down with the stomach flu Saturday night. Nasty stuff as of today Wednesday the 21st I finally feel normal. That was the sickest that I have ever been. I ended up losing 9lbs!!!!! So far I've gained 4 of it back. This is a BIG blow to my race this weekend on the 24th. All that I can do know is eat and drink fluids like a mother and hope for the best. Haven't ran since last Saturday. My race plan is too take more than the normal gels I had plan on and try to survive off that. If I do terrible, I'll probably be a little upset but hey what can you do. My excitment for this upcoming race has gone down, but I'll still try to make the best of it with some cool people that will be there. I might try to run a few miles tomorrow to see how it goes. I guess that's what I get for working in a hospital.

Here's my new favorite trail shoes:

Peregrine 2

Weekly Recap
Total Mileage : 40 miles
3/04/12 - 3/10/12

Sun: 8 miles (Downtown Dalton)
- Actually ran in the early morning today at 6:30am. Not really big on morning runs just because my body never feels awake, but to I felt pretty good. Ran pretty fast around a 7-7:30 min pace. Pretty sore from the run, not used to running on the streets fast. The woods keep me slow. I should probably add more road runs.....Weather was cold in the low 30s, when the wind was not blowing.

Mon: 10 miles (Raisin Woods)
- Great run. Plan was to run slow, but ended up running a negative split lap for my last one. Reason to this was because I hooked up with another runner on my 2nd lap. He wanted to pace off me so it made me run a little faster. No telling how I'm going to feel tomorrow, because I'm hurting right now. Nice day, in the 50s.

Tues: off
- Went to my brothers track meet. Did not have enough time to run. However I did do my core workout.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 minutes total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- slide planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Wed: 5 miles (Raisin Woods)
- I've been working all week and havn't been getting out till later in the day. Felt awful today. Legs were dead and didn't have anything in the gas tank. Had to cut it way short (sometimes you just have to do that). Hoping to bounce back tomorrow. Ugly outside also.

Thur: off (oh life!)
- Life is getting in the way this week. Been working full time and today had to help my dad my mom's car in the shop, and also went to watch my freshman stud of a brother run at a track meet again(wish I had his talent at his age). Will definitely have to start fresh next week since spring break will be over with. Not letting this get me down, still feel good about things to come. Sometimes life just happens, but at least it's nothing bad. As of today looking to get in at least 40 miles for the week which won't be terrible for a not so good running week. No core workout just went to bed when I got home so I will be ready for work tomorrow.

Fri: 7 miles (Raisin Woods)
- Just trying to get an even 30 today so that I can have 40 by tomorrow, not bad week considering how busy it was (trying to stay positive). Great run though, can tell my legs are feeling better with the lower mileage. Weather was a little chilly, but sunny. Finally getting to run somewhere different tomorrow, hoping to get some great pictures.

Sat: 10 miles (Mullen's Cove near Chattanooga Tenn.)
-The morning started off cold in the mid 30s, but warmed up really quick. Awesome day outside nothing but sun and clear skies. This is the trail that will be the River Gorge Trail Run. I've ran it a few times in the past, and wanted to get a feel for it so I will be ready in a few weeks. This is a pretty rough trail especially near the end when you hit up the rock garden (and it just has to be at the end). I started off with my brother and we parted ways after a little over 3 miles because he was doing the shorter route. I didn't go balls to the wall this run. I took my time crossing creeks, looking at over looks, and getting around rocks in the rock garden. I figure race day is when I'll just trudge through the creek and get wet, no point for me and doing it in a regular run that I wasn't trying to push. Also, ran (more like got passed by) into one of the Rock Creek Race Team members running, Johnny Clemons, very nice guy by the way. After running today I believe it's time to invest in some trail running shoes the Asics 2160 are not cutting it out on the trail.


Well 18 miles short of what I wanted to do for the week, but what can you do when other responsibilities come up in life. I can make excuse after excuse but eventually what it comes down too is how bad do you want it and how much are you willing to put into it to say you did everything you could have done to do your best. Such as getting up earlier at the crack of dawn or putting on the head lamp for a late night run. For me, I did not live up to this expectation that I try and set in front of myself. I faltered a little this week, but next week is a fresh new week, who knows maybe this 40 mile week was actually good for my body. I won't let this week bring me down, I am still excited about the River Gorge Trail Race on the 24th (2 weeks) and am still feeling confident and good about it.

Hope you enjoy a few pics from Mullen's Cove where I ran this Saturday.

Thanks in part to my brother, before we parted ways (little over 3 miles in)

2nd over look (5ish miles in)

Weekly Recap
Total Mileage : 55 miles
2/26/12 -3/03/12

Sun: 8 miles
- Felt great! I was not really wanting to run earlier in the day because I drove back home from Dahlonega, Georgia from visiting friends, but the great weather made me change my mind. Sunny and in the upper 60s. I ran in my NB Minimus shoes. Ran pretty effortlessly, it's a good feeling to feel like I was floating on my feet. No soreness or any complaints.

Mon: 10 miles (Raisin Woods)
- Great run. Felt good considering I didn't take a gel (forgot to grab one) ran even two 4.9 mile laps. Awesome weather, no T-shirt running weather. 60s and Sunny!

Tues: 6 miles (Raisin Woods)
- Did a core workout before my run. Good run, pushed it a little harder than usual. Ran in my NB Minimus shoes. The bottom of my foot was hurting, like there is a knot on the bottom of my foot and when it stretches it stings. This happens from time to time when I run in my minimus shoes. I think it's due to overuse, but I don't plan on stopping. It does not hurt when wearing my regular running shoes.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 mins total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- slide planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Wed: 12 miles (Raisin Woods)
- I had plans to run 15, but I ended up cutting it short due to the fact I was fatiguing quickly. I was just running out of gas. I decided to run earlier because storms were suppose to come through. So I was running off just breakfast and no lunch. So lesson learned, need to eat lunch or bigger breakfast when planning on doing 15. Weather wise it was ugly outside, but hot in the 70s. No a good combo.

Thur: 8 miles (Raisin Woods)
- Beautiful day outside. I ran slow, still feel a bit fatigued! Hoping tomorrow I will feel the love. Also did a core workout before hand. I feel like it's working even though it seems very little.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 mins total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- side planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Fri: 11 miles (Raisin Woods)
- Honestly wasn't really wanting to run today because my legs felt dead and I was sore from the week. Once I got out there I loosened up, but for how I felt I probably should have ran slower. I was very surprised at how I did considering how my body was feeling. Also, I ended up running negative splits for the the 4.9 mile laps, only like 10 seconds, but like I said very surprised. The weather was humid in the 70s, not ideal running weather, dreading the summer!!! Tomorrow is my off day, much needed rest. Just 3 more weeks till my next race.

Sat: off
-Got my mileage in so no need to run. However, I did do the my core workout I put together. Went really well, I can tell the neural adaptations are kicking in!!! I'm not sure when I plan on making it more tough, definitely not ready to do it yet. I'm thinking after my next race. I am wanting to add some kettle belle workouts in.
Workout Routine:
- push ups 3*10
- claims 2*15
- planks 2*1 min
- fire hydrant 2*15
- ab routine various crunches (takes about 10 mins total)
- lateral leg raise 2*5 each (15), neutral, pointing out, pointing in
- wall sit 3*1 min
- side planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20

Compared to last week this week was a bit off but not by much. Still feeling good about everything, nothing really to complain about. Slow, consistent, and determined progression is always a success!!

Forgot to put my January monthly mileage
January:
Total Mileage: 177 miles

February:
Total Mileage: 193 miles