Weekly Recap
Total Mileage: 76 miles
4/06/12 - 5/12/12

Sun: 16 mile
AM - 8 miles (Downtown Dalton)
Time: 1.06.00, Avg. Pace: 8.15
- Early morning run. Felt good, honestly thought I was running faster than I was.
PM - 8 miles (Raisin Woods)
Time: 1.04.00, Avg. Pace: 8.00
- Goal was to run a little faster than this morning, which happened.

Mon: 8 miles (Raisin Woods)
Time: 1.06.00, Avg. Pace: 8.15
- Just sore and stiff today

Tues: 20 miles
AM- 15 miles (Raisin Woods)
Time: 1.58.00, Avg. Pace: 7.52
- Snake almost ate me today at the end of my run. Wanted to run 20 but by 15 I just had no energy left to give. I just hit rock bottom when I got to my car the 3rd time and decided to call it quits for the day. Going to the All American Rejects concert tonight!!

Wed: 10 miles (Raisin Woods)
Time: 1.20.05, Avg. Pace: 8.01
- Rained all morning and early afternoon. Sun came out afterward and it felt amazing outside. Decided that I would take advantage of this awesome weather and get some more miles in. No to mention I felt pretty good doing it too.

Thur: 6 miles (Raisin Woods)
Time: 49.33, Avg. Pace: 8.01
- Very tired and sore. Honestly thought my time would have been worse.

Fri: 16 miles (Raisin Woods)
Time: 2.01.45 Avg. Pace: 7.53
- Plan was to run early this morning, but my legs were still tired and sore. So I decided to wait till this afternoon to run and it worked to perfection. Felt great today. Weather was awesome.

Sat: off

Weekly Recap
Total Mileage: 71 miles
4/29/12 - 5/05/12

Sun: 16 mile
AM - 6 miles (Downtown Dalton)
Time: 45.12, Avg. Pace: 7.32
- Met with the Dalton area runners early this morning to run in town. Ran with my younger brother and the plan was to take it easy but our civil rivalry would not let that happen. Felt pretty good running. Last mile was a 6.43.
PM - 10 miles (Raisin Woods)
Time: 1.19.28, Avg. Pace: 7.57
- Ran good this afternoon also. Legs just allowed me to run quick out on the trail with just a days rest since my 20 miler. Pretty wore out afterwards however. Hopping tomorrow will be kind to me.


Mon: 8 miles (Raisin Woods)
Time: 1.06.36, Avg. Pace: 8.20
- A little stiff and sore but not much. What got me today though was the heat!! It's the last day of April and it's already over 90 degrees!!

Tues: 20 miles
AM- 12 miles (Raisin Woods)
Time: 1.35.04, Avg. Pace: 7.55
- Decided to run with music which seemed to help consider I woke up sore and stiff. Not sure how this evening will go. Probably going to try to take it easier, but I'm not sure yet. May just go based on feel, which is kind of what I did this morning.
PM- 8 miles (Raisin Woods)
Time: 1.04.19, Avg. Pace: 8.02
- Having the feeling of being burned out. Hopping something exciting happens in my life soon. Hot and no fun. At least I'm under trees 90 percent of the time

Wed: 6 miles (Raisin Woods)
Time: 54.21, Avg. Pace: 9.04
- I almost want to say I hate running today. Sore and tired from 20 miles yesterday. Didn't want to be out there especially in the heat!

Thur: 6 miles (Raisin Woods)
Time: 50.29, Avg. Pace: 8.25
- Took me about 25 minutes or so to get the legs loose and moving in a good rhythm, and once they started going it was a whole lot easier. Feel way better about my long run tomorrow than I did yesterday. Now I am off to take the GRE test. Don't really want to spend the next 5 hours of my life taking a test. It only decides if I can get into physical therapy school or not. Hoping I'll only have to take it once.

Fri: 15 miles (Raisin Woods)
Time: 2.01.45 Avg. Pace: 8.07
- Nothing special on this run. Ran early this morning due to the fact I have to work in the middle of the day and I am going to a concert later tonight. Wanted 5 more miles this week but everything is fine.

Sat: off

January:
Total Mileage: 177 miles

February:
Total Mileage: 193 miles

March:
Total Mileage: 190 miles

April:
Total Mileage: 269 miles


2012 Mileage: 829 Miles
Getting those miles in this past month. I'm pumped and ready for this trail marathon coming up. No injuries (knock on wood) or anything to complain about except for the hot weather. My slow and steady progression is working like a charm. Goal is to get 100 mile in sometime during a week this summer if I can.

Weekly Recap
Total Mileage: 70 miles
4/22/12 - 4/28/12

Sun: 10 miles (Raisin Woods)
Time: 1.17.29, Avg. Pace: 7.45
- Great run today! This has been the best my body has felt in awhile. My mind and body worked in unison today. I hope this is a good omen for the week to come. Perfect weather also helped I'm sure, sunny and cool outside. Saw several people at the park running, mountain biking, and walking.

Mon: 8 miles (Raisin Woods)
Time: 1.05.00, Avg. Pace: 8.08
- Would like to know where all the warm weather went today. Very windy and chilly, I actually had to run with a shirt today. Felt pretty stiff and just could not get loose, however I ran pretty good considering. Kind of dreading the morning run tomorrow I have a feeling it will be cold.

Tues: 20 miles (Raisin Woods)
Time: 2.45.00, Avg. Pace: 8.15
- The plan was to run twice today, but for some reason my alarm didn't go off this morning and I ended up sleeping in. Almost was still going to run twice and just run late, but at the last minute I decided to just get it all over with. I didn't feel like driving over to the park twice. Legs currently feel beat up, hoping they recover quickly! The weather was still cool so I believe it was ok for me to run the full 20 at once. The laps were 39.58, 40.59, 41.00, 40.04, and my change 3.00 (.4miles, this could be give or take a few, probably take I was worn out). To be honest I wasn't impressed when I finished because of how I felt, but that I see it on paper I am pleased. Now for 2 nice easy days and then the strength building 20 mile on the Pinhoti!

Wed: 6 miles (Raisin Woods)
Time: ?, Avg. Pace: ?
-  Watch somehow messed up, stopped during the run. I ran pretty slow, I'd say 50 minutes or a little more. Sore and stiff, total recovery run.

Thur: 6 miles (Raisin Woods)
Time: 49.51, Avg. Pace: 8.19
- Better run today, still taking it slow so that I will be ready for my long run tomorrow. Getting hot outside. Found out I have to work tomorrow so that means no Pinhoti Trail and boring multiple laps at Raisin Woods. I have a feeling my mental toughness will be test, with me still being kind of sore and the laps.

Fri: 20 miles (Raisin Woods)
Time: 2.45.16 Avg. Pace: 10.31
- Last place I wanted to be after standing and lifting people all day. Tiring run, glad it's over and I got through it. 40.30, 39.36, 40.32, 42.05 and 4.00 (.4 miles give or take a few). Really dropped off my last lap. Hot outside, first 10 miles was in the sun and the last 10 miles was in the ran. Hoping next week I'll be able to change the location.

Sat: off
- cut grass at home!

Weekly Recap
Total Mileage: 40 miles
4/15/12 - 4/21/12

Sun: Off
- Feels good to have two day off in a row.

Mon: 6 miles (Raisin Woods)
Time: 48.59, Avg. Pace: 8.10
- It's kind of weird running this low of mileage, I better not get used to it. I thought i would have felt better than I did today. Reasons could be that I ran on a spur of the moment right after class with properly hydrating/eating. Also, it was a bit humid today.

Tues: 6 miles (Raisin Woods)
Time: 49.05, Avg. Pace: 8.11
- Felt about like yesterday. Didn't eat breakfast which isn't a good thing so I didn't have much to burn. I really need to start getting serious about my nutrition, be skinny and all I don't have much to burn. Hopefully tomorrow I'll feel the love. It's really not that hot out, but it was pretty humid. Maybe it's a bit of burn out and also nutritional problems, if I could just get that in order I believe I could reach my potential. Feels like the days where I was in high school and college, and not eating enough and feeling tired and sore all the time!! This needs to be addressed.

Wed: 8 miles (Raisin Woods)
Time: 1.02.52, Avg. Pace: 7.52
- Felt better today. Temperature was cooler than it has been being in the high 50s. cloudy, and drizzle. I figured I would take advantage of the weather and try to get in a few more miles and also upping the tempo up a little. I probably would have gotten in 10 if I had some gels with me. Trying to enjoy this down week as much as I can.

Thur: 8 miles (Raisin Woods)
Time: 1.00.32, Avg. Pace: 7.34
- The sun finally came out today, I believe it gave me a boost. After studying/practicing the GRE test Prep I believe I had a lot stored up in me and was ready for a good run. Best I've felt all week.

Fri: 12 miles (Raisin Woods)
Time: 1.35.53 Avg. Pace: 7.59
-  Started off feeling good, but as soon as I was finished with my first lap I just became slower and slower. I expected my average pace to be slower than it was so I really should not complain. Good run, had a lady warn me of a baby copperhead down the trail, but I luckily didn't run into it or just didn't see it. The joys of running in the woods.

Sat: off
- Cut grass.

For it to be a down week I felt like I have been in a slow funk for some reason. I just didn't feel like myself, who know maybe my body just craves more mileage. Ready to get back at in on Sunday! 4 more weeks till race day!

Weekly Recap
Total Mileage: 70 miles
4/08/12 - 4/14/12

Sun: 10 miles (Raisin Woods)
Time: 1.23.00, Avg. Pace: 8.21
- Happy Easter! Wore the ole pink polo in support of it. Legs still were a bit sore. The first lap I felt fine, but on the 2nd I could tell I was going to have to call it and take 10 for the day. I'm pretty sure my legs are going to constantly stay sore till I get my down week. Just keep putting one foot in front of the other is all I can do. I will say that I know my body and know when I am pushing it too hard, and so far I am doing great and staying on the other side of the line. Endurance running just can keep you sore a bit is all.

Mon: 7 miles (Raisin Woods)
Time: 59.50, Avg. Pace: 8.33
- Ran east with my brother late in the evening. The last 2 miles I was pretty much running in the wood legally blind, thankfully I didn't fall. Goal was to take it slow, but my legs are just sore and tired from the previous week. I'm also starting to get a little burned out. Hoping tomorrow I will feel much better about it all.

Tues: 20 miles
AM- 12 miles (Raisin Woods)
Time: 1.36.54, Avg. Pace: 8.05
- Ran in the late morning to early afternoon. The weather was perfect outside. Felt a whole lot better than yesterday mentally wise, and physically. Hoping this evening I'll feel the same!
PM- 8 miles (Raisin Woods)
Time: 1.00.45, Avg. Pace: 7.36
- Felt even better this evening. Ran a good fast pace. Goal was to run faster which I did, so I'm pleased with my results. Next few days slow and easy and hitting it hard on Friday. Training is going well! Nothing to crazy happened to me today, which can be a good thing. On a good note I have no more physics labs ever!

Wed: 6 miles (Raisin Woods)
Time: 52.32, Avg. Pace: 8.47
- It was nice out today and that's about all that was going for me. My time should show how I felt running today. Sore, but that was expected. I could barely get a turnover rate going. Tomorrow should be a little better!

Thur: 6 miles (Raisin Woods)
Time: 49.36, Avg. Pace: 8.16
- Felt much better today, still taking it slow so that I will be ready for my run tomorrow morning. Just one more long run and then the down week can begin. Kind of chilly today running, almost ran with a shirt on, but decided not too. Gotta get that summer tan on! Ready for my long run!

Fri: 21 miles (Pinhoti Trail: Piltcher's Pond to Dug Gap Mountain)
Time: 3.40.52 Avg. Pace: 10.31
- Despite my time showing I felt that I had a pretty good run. Started off slow and I believe that could have been due to not only muscle fatigue from the previous week runs, but also eating breakfast 30 minutes before hand. It took about 7 or 8 miles before I even could get warmed up. Also, I'm not much of a morning runner either. From mile 7 to 13 I started to get my turnover rate going, but this was probably the easier section of the trail, really no problems here. Then the last 8 miles came which is the toughest and longest of my life, I still don't see how mountain bikes ride this! This section of the trail consists of nothing but small to medium sized rocks in the middle of the trail that twist and turns your ankle. I was at that point to where it's more comfortable running uphill than it was downhill. Mentally I wanted off the trail early, but the good thing about this trail is there is only one way to finish and that is to complete it, no cutting runs short there. Probably would have liked to run it a little faster, but still a great run. Perfect weather and perfect day in the woods, couldn't ask for anything better. No pictures this time, I wanted to run straight through without taking much breaks. Now it's down week time, not going to lie I'm pumped for it, plus my body needs it. 5 weeks till marathon!

Sat: off
- Lucky me I get to work today. Haha!

Awesome Cover to CHEERS (Drink To That) by Walk Off the Earth

Weekly Recap
Total Mileage: 65 miles
4/01/12 - 4/07/12


Sun: 8 miles (Raisin Woods)
Time: 1.04.00, Avg. Pace: 8.23
- Goal was to run easy today and recover from yesterdays 15 mile run. Legs felt good considering the rough miles I put in the day before, very surprised. However, I did not push it, I've got to be ready for Tuesday's Track workout. Weather was awesome this evening, felt perfect outside. Saw several Mountain Bikers on the trail, it's awesome to hear them yelling through the woods and having a good time out on the trail. I'm just a big believer in physical activity and love to see people out and about while having a great time.

Mon: 7 miles (Raisin Woods)
Time: 1:00.22, Avg. Pace: 8.37
- Didn't really have it today. I wasn't there mentally either which didn't help at all. Just wanted to go home and lay down. It could have been for the fact I was running in the hottest part of the day. Legs are feeling dead and tired, not sure how tomorrow will go.

Tues: 18 miles
AM-(Northwest Whitfield Track)
8 X 1 mile repeats
Time:
1 - 6.38
2 - 6.46
3 - 6.56
4 - 7.01
5 - 6.55
6 - 7.04
7 - 7.20
8 - 7.10
- Well the goal today was to do 17 mile repeats and be finished for the day, but my body did not allow that. You can only do what your body allows so I had to cut it short. I knew at laps 7 and 8 I was going to need to call it a day. It didn't help that I woke up late and had to run in the late morning when it was hotter than it would have been earlier. After physics lab today I'm going to finish my mileage over at Raisin Woods and try to push it a bit.
PM- 10 miles (Raisin Woods)
Time: 1.13.54, Avg. Pace: 7.23
- Felt wayyyy better this evening. Ended up running negative splits for my 4.9 mile laps and then a short cool down. It's like 10 degrees cooler in the woods. My first lap was 37.34 and my second was a killer 36.19. Total time was 1.13.54. I was just feeling the love somehow, especially on the second lap. My legs don't feel so tired. Liking this 2 a days stuff, but have to run at different places so it's not so bad. Pumped for the total 18 miles for the day!!!

Wed: 7 miles (Raisin Woods)
Time: 1.01.41, Avg. Pace: 8.49
- Not feeling the love today, just read to get off the trail. Glad my plans were to not run hard, because it would have been a disaster. Hot outside, I don't know when I will learn not to run in the heat of the day! By the way, saw my first snake today, almost stepped on it at the end of my run.

Thur: 7 miles (Raisin Woods)
Time: 59.19, Avg. Pace: 8.28
- It's amazing how different I feel when I run in the later part of the evening when the sun is going down. My legs felt awful today and almost didn't even run, but after dinner I decided that I couldn't help myself so I put on my shorts and headed out. Ended up feeling better on the trail, just took a few minutes, and then I put myself in a nice easy cruise control and it felt great. Feeling way better about my long run tomorrow now that the legs are loosened up.

Fri: 18 miles (Pinhoti Trail: Snake Creek Gap to Keown Falls to John Mountain Loop Trail and back)
Time: 2.51.52 Avg. Pace: 9.33
- Ended up having to work most of the day. Originally I was planning on running in the morning, but due to work I ended up heading out at around 5 in the evening. After standing all day, the last thing I really cared to do was run 18 miles, but somehow I just had it in my head to go. The weather was actually perfect, it had cooled off from a storm system that went through last night, making it cool and breezy. My legs were probably not the freshest that they could have been, but they got me to where I needed to be in a timely manner. Any time you run on the Pinhoti, especially the parts I do, your legs/ankles will definitely get a workout. I just barely beat the dark when I finished up, if it wasn't for my picture taking for this blog I would have been out of there in no time. Also, would like to know how I'd do on fresh legs, I just know I could tear that section up. Fluid intake was great, helped that it wasn't so hot out. One more high mileage week and finally a down week. Training is going awesome. Feeling very confident about my trail marathon coming up!

Sat: off
- Feels good to rest, with the exception of mowing grass

Pictures From Friday's Run. Enjoy!

Picture doesn't do it justice, but my favorite part of the trail

1st Overlook

2nd Overlook, Friday Evening View



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!