Long Weekend..Long night

Today's mission for @WillRunzForFun: complete an Easy Run.

Make no mistake about it: I did not want to get out of bed this morning! Saturday was a long day (see A New Personal Record). And, Sunday was equally busy: 8:15am - dropped off youngest son at practice; 8:30am - went to grocery store to buy more meat for lunch/dinner; 10:15am - go home, marinate meat and grab a quick breakfast; 10:40am - drive back to park and talk to Coach John; 10:45am - drive to Joliet to pickup the nieces from the Amtrak station; 11:25am - drive back to the park to watch the remainder of practice and pickup my son; 12:15pm - take my son and nieces home; 12:30pm - fire up the grills and cook meat for dinner because I won't have time to cook before 7pm; 3pm - catch the last 90 minutes of my middle son's game; 4:30pm - walk a block to see my youngest son's game; 7pm - go home, feed the dog, get ready for dinner; 9pm - make lunch and try to wind down while watching the BET 2009 Awards.

I could not take myself away from the television until 10:30pm or so and I knew better! When I got out of bed at 5:30am, I had that feeling you get when you think you just closed your eyese and really hadn't slept at all. A compromise was enivitabl even though I had to run. I told myself I'd sleep until 6:40am and then head out for the run. Of course, I did not want to get off the couch at 6:40am. I also knew I could not fit in a run this evening since my son has his championship game this evening at 6pm. Thank goodness the dog was willing to run with me or else it could have been worse!

We started slow and finished strong...ready for the Wednesday Maintenance Run now.

__________
If you enjoyed this post, please subscribe to my RSS feed!

A New Personal Record

Saturday morning was a big challenge for me. My fast pitch softball team, The Tinley Park Bobcats, had an 8am tournament game which meant I had to be out the door no later than 5am! Getting out of bed that early after last week's heat was also going to be difficult. Because of the heat and my time restriction, I decided to leave Isis at home. She would get enough exercise later in the day at my son's baseball games.

Since the dog was not with me, I listened to The Jackson 5 / The Jacksons / Michael Jackson. I flew down the street running my first mile at a 7:27 minute/mile pace. Knowing I had to be running fast, I decided to see if I could keep at least an 8 minute/mile pace for the remainder of the run. At mile 2, I felt very comfortable running at about 7:35-7:50 minutes/mile. When I reached mile 4, I was still running well below 8 minutes/mile, so I decided to just keep it up. I also added 2 miles to the run and dedicated the last 9 miles (3 miles each) to the lives of Ed McMahon, Farrah Fawcett and Michael Jackson. At miles 6 and 8, I had more spring in my legs than expected. When I got to the last mile, I pushed even harder to bring my pace down from about 7:50 minutes/mile to 7:30 minutes per mile.

The net result was a personal record. I ran my fastest Long Run ever. I also ran my fastest run ever at 7:48 minutes/mile. Not to mention, I felt like I could have gone another mile or two or three...

Summary
Last week @WillRunzForFun ran 25 miles in 3:23:32. I averaged 6.3 miles per run and held an 8:12 minute/mile average pace for the week. That allowed me to burn almost 3300 Kcal (that's almost 1lb):

Total Time	Avg Time	Max BPM	Avg BPM	Avg BMI	Dist. (miles)	Avg Dist. (miles)
3:23:32	0:50:53	171.8	155.5	24.9	25.0	6.3
Total Kcal Burned	Avg Kcal Burned	Max Pace	Avg Pace	Max Speed (mph)	Avg Speed (mph)	Total Workouts
3269.4	817.3	7:06	8:12	8.5	7.3	4.0

Week 27 Runs

This is "Hump Week" - the week that starts the second half of the year. I've averaged more than 20 miles, almost 2800 Kcals, and run for more than 3 hours per week. What a great start to the year! I started the week with an easy run but will finish strong once again:

1. Monday - Easy Run / 4 miles
2. Wednesday - Maintenance Run / 6 miles
3. Thursday - Fartlek Run / 5 miles
4. Saturday - Long Run / 10 miles

Tuesday and Friday will be running rest days. This is a short work week (off on Friday) with the 4th of July falling on a Saturday. I haven't decided if I'll run in the Homewood 5K this weekend.

Monthly Goals
This month I finished with 98.2 miles - not quite 100 as planned. June was a short month, however. If I go back 30 days, I would have run 104 miles. That being said, I'm not disappointed.
__________
If you enjoyed this post, please subscribe to my RSS feed!

Healthy Eating This Summer

Christine Luft of About.com published a great article titled "Ways to Avoid Weight Gain this Summer". I know many people who have a very difficult time managing their weight in the summer for a number of reasons - primarily because this is the time of year when many of us go to picnics, go on vacation, attend outdoor events, etc. Personally, I have the hardest time managing my weight from Thanksgiving through New Year's day because of the temptation to eat holiday food!

Christine's article provides weight management guidelines via 9 simple instructions:

1. Make Lighter Sides
2. Watch What You Drink
3. Be Active on Vacation
4. Eat Fresh Fruit for Dessert
5. Avoid Binging at Summer Parties
6. Go Easy on the Burgers and Dogs
7. Eat Grilled Veggies
8. Beat the Heat
9. Limit Ice Cream and Other Treats

Enjoy!
__________
If you enjoyed this post, please subscribe to my RSS feed!

Staying Hydrated in The Heat

The more I run, the more I learn about running under various conditions, picking the right gear, choosing the best foods, and keeping my body hydrated. RunnersWorld.com recently posted the article Natural Solution that discusses the best drinks to take when its hot outside. I had heard of the benefits from a few drinks mentioned such as Iced Green Tea, Cherry Juice, and PowerAde ION although I would not have guessed some of the drinks would be on this list. I'm ready to try the Iced Grean Tea and a few others. Read the article and enjoy!

Today we finished a 4-mile Fartlek Run with a 8:07 minute/mile pace. It was hot again, so I needed to stay as cool as possible (wish I'd had some of the Green Tea too!) At I hit the 2-mile mark, my legs felt heavy and my chest was burning a bit. I wonered why and then I rememberd that I forgot to drink my PowerAde before I left the house! It was a mistake although it didn't cost me too much. I just had a strong desire to finish the run.

Prior to the 3-mile mark, a guy runs across the street and tells me to be careful because he'd just seen TWO coyotes run from behind his house to the other side of the street. He also said the coyotes were bigger than Isis. I was concerned about the coyotes and decided the last mile would not be a slow, cool-down mile...it would be 2 really fast Fartlek intervals!

The weather forecast calls for rain on Saturday, so I may do the Long Run on Friday if I can get some rest today.
__________
If you enjoyed this post, please subscribe to my RSS feed!

Heat + No AC = OMG!

Today's mission for @WillRunzForFun: complete a Maintenance Run.

Today's run was another scorcher.  TheWeatherChannel.com indicated it was about 80°F when I rolled out of bed this morning even though it has cooled off a bit (rain is in tonight's forecast!) I forced myself out of bed knowing I hadn't slept well the night before.

Last night I learned that the AC units on the main floor and upstairs floor were non-functional.  I won't go into the details because it would only make me angry again.  Needless to say, the last 4 nights have been torturous trying to sleep when the house is well over 80°F.  We have ceiling fans, although they've done little more than blow hot air.  I'm praying to have a whole-house cooling solution in the next day or so.

The run was typical except that I stopped for a few minutes at the 3 mile mark.  The dog was panting hard and I was drenched, so I just stood on the corner and watched cars pass.  My pride was also too high for me to even consider a walk back home.  We turned around and ran all the way back home without a stop.

I'm noticing more people are out doing something these days, even in the heat.  I'm not sure why this is.  It could be I've just started to notice other runners, people are realizing the benefits of running, or some other reason I've yet to consider.  Either way I think it's great to see runners, walkers, and bikers - young and old.

Tomorrow I'll have to get up the energy to do a Fartlek Run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

Here Comes The Heat

It's the beginning of the week and Mother Nature is making it clear this will be the hottest week of the year so far. The temperature started to rise on Saturday and with the rain the night before it was quite humid. I got out for my usual end-of-the-week Long Run a bit later than planned (I wanted to hit the road by 6am although I procrastinated for an hour!) I headed in the opposite direction for my long run this time to mix things up a bit. The idea of running more than 8 miles came and went as the sun beat down on my head after mile 4.

I finished strong and vowed to get my rear-end out of bed earlier on my long run days. The fact that I spent 9 hours grilling for my wife's graduation party made the day fun and extremely draining for me. Oh, I was also surprised to learn that both air conditioning units are blowing warm air. My prayer is that they need to be recharged and not replaced. Needless to say, the remainder of the day was hot, hot, hot!

At about 4:30am today, I heard thunder and watched lightening light up the sky. I just knew one of the kids would come running in the room, but that didn't happen thankfully. My wife reminded me that the windows needed to be closed, so I jumped out of bed and spent the next 10 minutes closing windows. That being said, I knew I'd get no sleep the next 30 minutes or so. I should have just gotten out of bed but it rained pretty hard until 5:15am or so. The good news was that the rain stopped long enough for me to get in a good Tempo Run. I ran a little slower than what I'd hoped. For my next run, I think I'll wear a short-sleeved shirt. It's just too hot for Under Armour Heat Gear these days!!!

Summary
Last week @WillRunzForFun ran 22 miles in 3:05:36. I averaged 5.5 miles per run and held an 8:23 minute/mile average pace for the week. That allowed me to burn almost 3000 Kcal:

Total Time	Avg Time	Max BPM	Avg BPM	Avg BMI	Total Dist. (miles)	Avg Dist. (miles)
0:42:05	0:42:05	164.0	150.0	24.8	5.0	5.0
Total Kcal Burned	Avg Kcal Burned	Max Pace	Avg Pace	Max Speed (mph)	Avg Speed (mph)	Total Workouts
637.4	637.4	7:25	8:25	8.1	7.1	1.0

Week 26 Runs

It's summer now which means it will only get hotter. I'll keep the same type of runs but I must dress cooler:

1. Monday - Tempo Run / 5 miles
2. Wednesday - Maintenance Run / 6 miles
3. Thursday - Fartlek Run / 5 miles
4. Saturday - Long Run / 8 miles

Tuesday and Friday will be running rest days. I have another busy week: a 4 hour meeting on Monday, practice on Tuesday and Wednesday, a baseball team party Wednesday night, nieces in town on Friday and a softball tournament Friday through Sunday, I can do this!!!!!!!!!!!!

Monthly Goals
I've run more than 74 miles through the month of June. Since I got a new battery for my Polar RS-200, I've noticed that I run a bit slower. That may be due to the heat or it may be due to inaccurate readings from the previous battery. This week I will do another 24 miles which will put me over 100 miles for the month.
__________
If you enjoyed this post, please subscribe to my RSS feed!

Thank Goodness for Treadmills

Today's mission for @WillRunzForFun: complete a Fartlek Run.

As I rolled out of bed  at 5:30am today, I could hear the thunder and rain pounding the house. It wasn't a down-pour although it was enough for me to fire up the Bowflex 5-Series treadmill.  As I've said many times, I really do love my treadmill because it gives me the option to run when the weather's bad or when I am short on time.  Since I've run on the Bowflex twice in the last two months, I'm not well-acclimated with treadmill running which requires one to run straight at a constant speed. 

I felt like hearing football news, so I watched the NFL Total Access while I ran.  I began at my 5k pace and turned up the speed by .8 mph at the 3 commercial breaks during my run.  At about the two mile mark, I reduced the speed to my 5k pace until I reached the goal of 3 miles.  This wasn't a very colorful run, but at least I got to run thanks to my treadmill. 

Now I'm ready for Saturday's 8 mile Long Run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

I Just Floored It

Today's mission for @WillRunzForFun: complete a 6 mile Maintenance Run.

When I left the house, I decided to take the same route as last week's 6 mile run so I'd know exactly how far I ran. Since the footpod wouldn't register my speed & distance, I just floored it. I know I pissed off the dog; she acted like she wanted me to slow down a few times. I just kept running periodically assuming I was running too slow. Since I've been running without music the past 2 months, I'm able to keep a good pace while listening to the rhythm of my footsteps (I count 1, 2, 3, 4, 5, 6, 7, 8 and repeat).

At the 3 mile mark, I knew I was on pace to average about 8 minutes/mile for the run. I finished with an 8:08 minute/mile pace which was very good for me on a 6 mile run. I didn't look at my watch more than a few times because I knew I wouldn't see the distance and that would make me more angry.

I saw that group of people sitting on the park benches at Millenium Park. Seems like they were a part of a study group...perhaps Bible study or school.

I have got to get my HRM watch fixed! For the past 3 runs, my footpod has gone in and out which adversely affected my distance, pace and speed measurements. Usually when this happens a new battery fixes the problem. I replaced the battery on the footpod a few days ago and a month before that and still the watch can not keep a good connection with the footpod. I'm neither ready to buy a new footpod or a new HRM. I checked on the prices of the Garmin Forerunner 405 (the HRM watch I'd buy next) and it's still out of my range - from $265 - $350 on Amazon.com. Oh well, I guess I'll go to plan "B" - re-run paths of known distance.

I'm ready for Thursday's 5 mile Fartlek Run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

Keeping Pace with A Full Schedule

Yesterday's run was a major, major challenge. When I got out of bed it was dark, cloudy and a light rain was already in place. I thought my biggest challenge would be fighting with the dog in the rain since Isis is not a fan of water (not sure if she's got some feline in her). The other challenge was a mental issue for me: I was in the middle of coaching my daughter's softball team in a tournament and I knew we would play two more games later in the day.

Once again I told myself the run had to be completed and the dog and my legs complied. The rain got heavier about 3 miles from the start as we pressed on keeping a good average pace at 8:23 minutes/mile. A half mile later, Isis forced a bio break which was actually well-timed because we were near a school in a low-traffic area under trees which kept us both dry. As I passed Coyote Run golf course, I saw my youngest son's baseball coach. I was surprised that he saw me and waved from his cart since golfers I pass are usually focused on their game and nothing else.

The back half of the run was a breeze - seemed like we ran downhill most of the way. With 2 miles to go, I felt as strong as I did in the first 2 miles. I considered upping the run to 9 or 10 miles when reality set in and I realized I would be out in the sun for hours coaching.

Btw, the softball team did well this weekend. We went 4 and 3 and came within a play of being a top seed going into the championship round. We also came within a play of going to the semifinals. Go Bobcats!

Summary
Last week @WillRunzForFun was challenged to fit in a bike ride although I met my goal to run at least 20 miles. I averaged almost 6 miles per run and held an 8:21 minute/mile average pace for the week:

	Total Time	Avg Time	Max BPM	Avg BPM	Avg BMI	Total Dist. (miles)	Avg Dist. (miles)
	3:13:21	0:48:20	167.8	154.8	24.9	23.1	5.8
	Total Kcal Burned	Avg Kcal Burned	Max Pace	Avg Pace	Max Speed (mph)	Avg Speed (mph)	Total Workouts
	3044.1	761.0	7:07	8:21	8.4	7.2	4.0

Next Week's Runs

Next week's schedule looks like this:

1. Monday - Interval Run / 5 miles
2. Wednesday - Maintenance Run / 6 miles
3. Thursday - Fartlek Run / 5 miles
4. Saturday - Long Run / 8 miles

Tuesday and Friday will be running rest days. With this weekend's barbecue and another softball tournament in Naperville, I will be challenged to get in a bike ride - even a ride to work.

Monthly Goals
I've run more than 47 miles through the first half of the month. I'll continue to work in bike rides once or twice a week to help strengthen my legs.
__________
If you enjoyed this post, please subscribe to my RSS feed!

Treadmill Fartlek

Today's mission for @WillRunzForFun: complete a 5 mile Fartlek Run.

The hard rain, thunder and lightening convinced me that running outdoors was out of the question (I'm not into accidents!). I hadn't tried a Fartlek in months, so my expectations were to just finish the run and try not to run too hard when it was time for the speed bursts or Fartleks.  Jeff Galloway explains how to run Fartleks in his 2007 Runners World article "Speed Play".

For my run, I turned on the television, jumped on the treadmill, and ran a 1 mile warm-up at about 8:40 minutes/mile.  At each commercial, I then turned up the speed on the treadmill to a level as high as I could bear.  For me that target Fartlek pace was about 7:35 minutes/mile which I was able to hold twice during the run for about 2-3 minutes or so.  I ended the run with a 1 mile cool-down at about 8:40 minutes/mile.

My average heart rate (161 bpm) was high for this run which is usually the case when I'm on the treadmill.  And yes there was lots of perspiration!  I cooled off with a half mile walk outdoors with the dog (there's nothing like natural air conditioning!) The next time I do a Fartlek Isis will be with me, so I'll need to run with caution.

I'm ready for Saturday's 8 mile Long Run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

A Wet Birthday Run!

In 2008 I did a 3.2 mile walk on my birthday and thought I was doing pretty good.  A year later, @WillRunzForFun and Isis finished a 6 mile Maintenance Run on my birthday this morning (Jeff Galloway's article "Extend Yourself" describes a Maintenance Run).  The run almost didn't happen because, just like yesterday morning, it was a little wet outside.  And after I strapped up my Mizuno Wave Inspire 5's and let the dog do her thing in the yard this morning, I noticed the battery on my footpod was dead. That would have been a disaster had I started the run and discovered mileage wasn't being tracked (it's happened before!).

We took it easy but still made good time again (PACE MAX/AVG=6:50/8:29 min/mi; HR MAX/AVG=165/151). For some unknown reason, Isis wanted to do a lot of sniffing in the woods about 3/4 mile into the run.  A 10 minute doggie pitstop would normally be ok except that the mosquitos were in full force and I just couldn't handle all the swatting and the annoying bites.  Thank God my dog knows when to just "let go" when I'm frustrated.

I saw a few runners who were making good time.  I also saw a few people who were sitting on the benches at Millenium Park for about 15 minutes or so - not sure what they were doing.  My guess is they were going to run or walk later.  But, I passed them at the 2.5 mile mark, doubled back through the park as usual at the 3.5 mile mark, and noticed they were still sitting there staring at each other. Maybe they didn't have any motivation to walk or run? 

I'm ready for Thursday's 5 mile Fartlek Run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

An Adventure in The Drizzle

When I got out of bed this morning, I immediately checked outside to see if what raining. I don't mind a light drizzle; running in a down pour is out of the question for a few reasons. First of all, running is uncomfortable to me when I'm drenched, even if I'm wearing clothing that's made from wicking material. Secondly, crossing major streets is a hazard when it's dry outside. Additional driving impediments, such as rain, put me and other runners at a much greater risk of being injuried.

The good news is that the weather held to a light drizzle. After a few minutes of deliberation (treadmill or outside drizzle), @WillRunzForFun just strapped the dog to his side and hit the road. Running on the treadmill didn't seem like a good idea this morning! BTW, About.com has a good article that provides tips for running in the rain.

Isis and I did a 5 mile Tempo Run with the usual 2+ bio stops. About a mile from home, a black lab ran towards us barking as it were going to attack. I originally thought the dog was going to stop at the edge of her yard as most dogs this neighborhood are on wireless fences. When the lab got to the sidewalk I knew my assumption was way wrong - she wouldn't bes topping at the sidewalk! I recalled what I teach my kids to do when a dog runs their way: "Just stop and make yourself look intimidating." It seems silly to stop and let a dog run up on you; however, it worked for me. I didn't have to scream, spread my arms wide, or anything. As soon as I stopped, I just made sure Isis was between me and the other dog. A few seconds later, the lab's owner ran out the front door extremely apologetic. I told her everything was cool and kept going.

I'm ready for Wednesday's 6 mile run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

The Extra Half Mile

I ended the week Saturday with an 8 mile run that was originally going to be 7.5 miles. As I was leaving work Friday, my manager asked me to run a mile for her. Accepting the her challenge, I changed plans and ran 8 miles - one mile for each member of my team. Yes, I know it sounds corny. But, I really wanted to see if I could do that extra half mile. I have not had a run over 6 miles for weeks and thought that I may not have the stamina to go that far.

Challenging myself made a difference. When I got to mile 3, I told myself to run another half mile and see how I felt before we turned around and headed home. And, at the 3.5 mile mark, we just kept going until we got past mile 4...then we turned around and cruised home.

Summary
Last week was a great workout week for @WillRunzForFun. I got in a run or a bike ride 6 days for a total of 37 miles. Here's a summary from last week:

Total Time	Avg Time	Max BPM	Avg BPM	Avg BMI	Total Dist. (miles)	Avg Dist. (miles)
4:29:07	0:44:51	160.7	140.2	24.9	36.8	6.1
Total Kcal Burned	Avg Kcal Burned	Max Pace	Avg Pace	Max Speed (mph)	Avg Speed (mph)	Total Workouts
3832.8	638.8	5:54	7:23	12.9	8.5	6.0

Next Week's Runs

Next week's schedule looks like this:

1. Monday - Interval Run / 5 miles
2. Tuesday - Bike Ride / 5 miles
   
3. Wednesday - Maintenance Run / 6 miles
4. Thursday - Fartlek Run / 5 miles
5. Friday - Bike Ride / 5 miles
   
6. Saturday - Long Run / 8 miles

Tuesday and Friday will be running rest days. I'll probably ride my bike to work on these which will add at least 10 miles!

Monthly Goals
My monthly totals for June are already way ahead of what I planned. At this pace I may do 125-150 miles before July 1! I've added a goal of biking to work twice a week which will add to my mileage.
__________
If you enjoyed this post, please subscribe to my RSS feed!

Mental Health: One Reason Why I Run

I recently saw an article in The Globe and Mail about a gentleman who runs to maintain good mental health. When I started running, I noticed the improvement in my mental health too. Hence, @WillRunzForFun hasn't stopped running. I'm hooked on feeling good before AND after each run. It really helps me get through the day, especially when I run before I go to work!

The endorphins are kicking in after today's 5-mile Tempo Run to Millennium Park in Homewood. I started at my 10k pace (8:30 minutes per mile) and stepped it up to my 5k pace (8:00 minutes per mile) about half way through the run. It was another cool day in the 40's at the start of the run which went well. I was a little concerned that Isis didn't want to participate. She was very sluggish at the start. After a quick bio-break, she was good to go! Gotta get better at understanding Isis' body language.

I'm ready for Saturday's 7.5 mile run...
__________
If you enjoyed this post, please subscribe to my RSS feed!

National Running Day!

In honor of National Running Day and the month of June (my favorite month), I ran 6 miles today. Usually a mid-week run is an Easy Run for @WillRunzForFun. But, a few days ago someone reminded me of that June 3 was National Running Day so I decided to a run that would be a little more meaningful to me. I had to drive more than an hour to work today and I knew any run longer than 3 miles would be a schedule challenge. Finishing a 6-mile target run this morning required me to get out of bed no later than 4:30am if I was to make my 8am conference call!

To my surprise, I didn't even need the alarm. By 4am I was wide awake. I tried to go back to sleep and nothing happened. After a half hour of playing the "sleep game", I decided to get dressed for the run. I also wasn't sure Isis was ready to run that early. We went outside for a bio-break and after 10 minutes or so, Isis sat down near the garage (that's doggy language for "I'm ready to run now, dude!")

It was a little colder (about 50°F) than it had been the previous week or two. I almost wanted to put on another layer before the run. Then I thought about the IL Half Marathon and how I ran in 30°F+ weather and I figured this morning's run wouldn't be so bad. Since it was a Long Run, I had the time to think through a ton of ideas on the table including a running/walking fitness ministry I want to start at my church.

On Friday I'll do a 4-5 mile run and then finish the week Saturday with a 7.5 mile run...

__________
If you enjoyed this post, please subscribe to my RSS feed!

Time for New Shoes!

On Friday @WillRunzForFun bought a new pair of Mizuno Wave Inspire 5 running shoes from The Human Race.  It took me about 40 minutes and 8 different models to decide which shoes were right for me.  The Adidas Supernova Sequence shoes that I bought last August worked well and I could have purchased another pair for less money than the Inspire 5's.  This time I decided to try a different brand to see if there is much of a difference. 

After running Saturday and today, the Mizuno's are holding up well.  I seem to be running a little faster and I feel better too.

Next Week's Runs

Last week we ran 18 miles with an average heart rate of 152 bpm and an average pace of 8:40 minutes/mile. My ultimate goal is to add a rest day, hence the schedule is modified for four runs instead of five.  Here's the schedule:

1. Monday - Speed Work / 5 miles
2. Wednesday - Easy Run / 4 miles
3. Friday - Speed Work Run / 5 miles
4. Saturday - Long Run / 7.5 miles

Tuesday, Thursday and Saturday will be rest days.  If there's lightening on a designated rain day, I will run on one of my rest days.  Otherwise, I'll I will ride my bike to work on Tuesday and Thursday!

Monthly Goals
I logged 73.2 miles in the month of May which was less than what I planned.  Even though I will be running fewer days in June, I plan to average 20 miles per week which should get me closer to 100 miles for the month. There's a 5k run in Homewood on July 4 that I will probably enter since I'll be in town.
__________
If you enjoyed this post, please subscribe to my RSS feed!