Weekly Recap
Total Mileage : 50 miles
2/19/12 -2/25/12

Sun: 8 miles
- This was race day. 6K of it was during the race and I got the rest with a combination of warm up and cool. More detail about my race is posted below.

Mon: 10 miles (Raisin Woods)
- I felt awesome considering that I ran a race yesterday. I had no problems at all, I just pretty much cruised out in the woods. I believe I'm still on my running high due to how great I am feeling. The race really recharged my batteries and got me out of a rut. The weather was beautiful with it being sunny and in the high 50s.

Tues: Off
- Mainly took the day off because of my schedule. I did not was up early and run like I should have done. I believe it was good for me to probably get some rest. However, I did start a core workout and in doing so I found out how weak my core is.
Workout Routine:
- push ups 3*10
- claims 2*12
- 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*45s
- slide planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20
This took about 35 minutes or so to do. Doesn't look like much but if you don't lift often you can definitely feel it.

Wed: 15 miles (Raisin Woods)
- Decided to get some distance in today and felt awesome running it! Great weather, partly cloudy and in the mid 60s, great running weather. Finally felt comfortable enough to take the ole t-shirt off to run. Only complaint is that I'm sore from yesterdays workout, very weak! I have a long was to go in that department. Pumped about the run today and hoping to keep the momentum going!

Thur: 6 miles (Raisin Woods)
- All I have to say is what up warm weather, in the upper 70s in February, what the heck is going on. I just hope this isn't an omen of how hot the summer is going to be. decided to take a nice and easy run today. Also did my core workout before hand
Workout Routine:
- push ups 3*10
- claims 2*12
- 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*45s
- side planks 2*45s
- glute kickback 2*20
- oblique crunch 2*20
Just sore from the mileage of yesterday and the workout but that's expected.

Fri: 11 miles (Raisin Woods)
- Was not feeling the running love starting off, but I started to warm up to it getting a couple miles in. It was ugly looking outside, cloudy and very windy. Other than that it was a good run to get in.

Sat: off
-Got my mileage in so no need to run

I cannot say enough about this week. This has probably been the best week I have had so far. Everything seems to be working right. I know a big difference is that I am eating more and drinking more water, now if I can just get bed at a decent time I will be good. I am pumped and ready to see what next week has in store!

Race Day Recap: Southern 6 Trail Race
Distance: 6K (heard it was actually a 6.2K even know I have never heard of such)
Location: Southern Adventist University's Biology Trail
Time: 26:13
Place: Tied for 16th overall

It's been almost a year or longer since I have raced, and was a bit nervous but felt confident at the same time. The weather was perfect if you felt like getting wet and getting mud all over yourself. I could have gone for it to be a little warmer, it was in the lower 40s. (Ran in shorts, short sleeve, gloves) The course was mostly a new single track trail craved out of the hillside and started/ended on pavement. Compared to my last races I felt like I was stronger than in years past. I could tell a difference in my hill running as compared to other runners, I passed several people on the up hills. Also, I don;t believe there was a flat part in the race, you were either running uphill or downhill. The race was a very fast one. Not going to lie I am really glad that it's over with so I can get to the longer distances. Just to compare my time from last years times I would have placed 2nd overall, so yeah lots more fast people and they were pretty young too. I decided to run in my New Balance Minimus shoes and ran fine in the, no problems with the ankle. However, I plan on buying some new trail shoes with a little bit more support for races, but will still continue to train partly in my New Balance Minimus. Overall I am really pleased with my time and am pumped up and ready for my next race on March 24th, The River Gorge Trail Race (10.3 miles). I am hoping to carry on my momentum.

A few Pictures From The Race (Thanks to my dad for taking them)

     The Start with my friend (who got 3rd overall), brother, and me (I swear I wasn't looking at that guys tail end lol)

Flying down the hill

Weekly Recap
Total Mileage : 30 miles (Down Week)
2/12/12 -2/18/12

Sun: Off
- Feels good to get 2 days off in a row, but for 3 I just cannot do.

Mon: 8 miles (Raisin Woods)
- After two days off it was time to start up again. Felt good but thought I would have felt better body wise. However I did run pretty smooth/quick for feeling slower than I actually did. It kind of makes me feel good that I know I can run even faster when feeling better (Guess I'll find out Sunday). A little chilly today in the mid 40s, but I warmed up quick. Also got my first sidestich today which I thought was odd on a cold day. For the most part I consider this to be a great run.

Tues: 6 miles (Raisin Woods)
- Did not feel like running at all today. It was probably in large part to the weather outside, being that it was in the low 40s and cloudy. Almosted tweaked my ankle again! It is very frustrating having to run conservativeally and if my foot over supinates that pain will shoot right up through my ankle making my legs just buckle and fall down. I just hate that it's always in the back of my mind. Overall, decent run for how my run started/feeling about it. Also another sidestich, wtf, need to start paying more attention to my water intake, which I normally do. It must be this down week making me lazy I guess.

Wed: 5 miles (Raisin Woods)
- I decided to push it today. It tough doing it by myself but did it to the best of my abilities. I was sore and tired today which probably affected my run some, but I finished my 5 mile loop faster than I normally do which was good.

Thur: 6 miles (Raisin Woods)
- Good run. Nice weather, low 60s and sunny. No ankle problems either! Did not have to run conseravitivly. Feeling confident about this race!

Fri: 6 miles (Raisin Woods)
- Great easy run, low 60s and sunny again! Holla! Needs to stay this way, loving the weather! Everything seems in order for the race.

Sat: off

Great down week. Race is on Sunday and will be upping the mileage even for the next 4 weeks till my next race. I need and want to start paying more attention to my nutrition and some strenghening exercises to increase me performance, plus just be more fit in general.

Weekly Recap
Total Mileage : 52 miles
2/05/12 -2/11/12

Sun: 8 miles (Downtown Dalton)
- Early morning run with the DAR (Dalton Area Runners Facebook Group). Did not get to run with anyone but nice to have a group to start with. Really warm morning, I felt great and ran pretty fast.

Mon: 8 miles (Raisin Woods)
- Slow and sore. Just felt plain tired. Ran in minimus shoes

Tues: 8 miles (Raisin Woods)
- Felt like yesterday except worse. Feel like my body is taking a beating.

Wed: 8 miles (Raisin Woods)
- Started off feeling good, but then suddenly tweaked my ankle again!!! Not even 2 miles in!! Ended up having to lay down on the trail for 15 minutes then walked a bit and stopping. Very frustrating!! Had to jog and hike out of the 5 mile loop. By the time I finished the 5 mile loop my ankle seemed to loosen up a bit so I got the rest of my mileage in. I was running in my minimus shoes and thought my ankle was fully healed and if it was it wasn't it sure isn't now. It's sore to the touch as of now. Going to be running in regular running shoes with more support for a while, dang it.

Thur: 8 miles (Raisin Woods)
- Ankle is sore. Ran conservatively be my ankle was sore and I'll be running 12 tomorrow.

Fri: 12 miles (Raisin Woods)
- I ran pretty well today considering the week seemed to have plagued my body with soreness and such. Great cool day for a 12 miler for sure. 50+ Baby

Sat: off
- All work and no play makes me a dull boy!

Overall, it was a very tiring week. Finally got over the 50 + mark!! Pumped!! My body can tell the mileage it getting up there. Ready for the down week and my first race (which I will be posting about it soon). I am going to have to start paying more attention to my recovery and nutrition, which I believe is why I felt so tired and sore this week with the rising of the mileage. Just 8 more days till my 6K trail run. Short race and not crazy about it, but its part of the Rock Creek Trail Race Series and I plan on getting them all in. Luckily it's the shortest one. Going to have some competition from my younger brother I feel since it's such a short race. Everything seems to be working out. Once I get into the 60+ range of running is when things will have to get serious.

Weekly Recap
Total Mileage : 48 miles
1/29/12 -2/04/12

Sun: 8 miles (Raisin Woods)
- Felt awesome today. Sundays always seem to be my day. Ran smooth and fast in my minimus running shoes. Perfect running weather, shorts and t-shirt, and about got run over a few times by the mountain bikers that were out.

Mon: 7 miles (Raisin Woods)
- Started off slow and stiff, but warmed up into it. Awesome day, first day in awhile that I didn't have mud all over my legs. Nice not coming out of the wood with mud on me.

Tues: 8 miles (Raisin Woods)
- Sore, legs just tired and achy. Could not get moving. Ran in minimus shoes.

Wed: Off
- Rained all day long and did not let up.

Thur: 10 miles (Chickamauga Battlefield)
- Beautiful day to get outside and run. Air was clear and crisp. Warm also. Probably 1st legit time getting in miles on the road in a long time. Could tell it has been awhile.

Fri: 6 miles (Raisin Woods)
- A tad sore, lucky my brother was there to finish the 2nd half with me. Ran in minimus shoes.

Sat: 9 miles (Pinhoti Trail)
- Me and my brother swept different sections of the Pinhoti Trail for the Snake Creek Time Trials (mountain bike race). I was able to run a section that I havn't ran before and plan on running it again in the future. Lost of mud thanks to the rain the early morning before and the mountain bikers. Also on a side not ended up having to cross a creek in the beginning, was not expecting to do so. It was an ok run. Would have like to not have a pack because I was having to pick up trail on the trail. Not that much trash, did find a rain jacket though.

Good week. Starting to get 3 days in a week in my minimus shoes. Everything seems to be falling into place running wise and everything is holding up body wise. Next week going over the 50 mile mark for the week before a down week. I'm feeling great about it, starting to feel like my old self again except on trails!!

Photo's From the Pinhoti

Saw lots and lots of this (only the start)

Was not informed of this!

There was only one way across

Thought this was cool