Cap City Training: Week 8, Run 1

An image of the moon beyond tress - very dark

The moon was beautiful this morning. It was a little chilly (29F) with some wind – good to keep cool.  Yesterday I took 26 flights of stairs down and I worked some muscles.  Despite some early soreness the legs felt pretty good and overall it was a good run.  I’m so grateful that I can wake up and go for a run – or a walk.  Being outside connects me to the world.

Weekly Review and Plan – February 22

Sunrise with a field of grass in the foreground and trees without leaves in the background with what appears to be evidence of a plane passing.

Do not fear going forward slowly; fear only to stand still. ~Chinese Proverb

Running improves my physical health, makes me less anxious, and it reminds me that I can accomplish just about anything if I put my mind to it.

Running helps me be me.

Last week my goal was to run 19.5 miles and I completed 19.95 (I’m surprised I didn’t know this and make sure I added .05 to a run!)

For the upcoming week, my goal is 21 miles.

Over the last four weeks my mileage was:

  •    19.95 miles
  •    18.24 miles
  •    13.24 miles
  •    14.22 miles

Train Runner 101: Week 2 – Sunday Run


Wonderful 3-mile trail this morning.  We met some new people and ran with others we met last week.  Last week’s run was like running in the arctic, this week it was much warmer and very, very muddy.  That’s one of the things that I think I’ll like about trail running…the trail will change with the seasons and each day has it’s own unique interpretation.

Run Data

  • Date: Sunday, February 20, 2016
  • Distance:  3 miles
  • Time:  48:00
  • Pace:  15:55
  • Temp/Wind:  38F, very light wind
  • Location:  Alum Creek Trail

Cap City Training – Week 7, Run 4

A path leading to a bridge with fog on the other side

I got out for an early run and was running as the sun was coming up.  There was mist/fog low to the ground in spots as I ran the path by the river.  There were some nice views this morning, including this picture.  These moments pass quickly – it’s great to be a part of them.

Run Data

  • Date: Saturday, February 20, 2016
  • Distance: 6.2 miles
  • Time:  1:11:07
  • Pace:  11:28/mile
  • Temp/Wind:  46F, no wind
  • Location:  Neighborhood Metro Trails

Friday, February 19, 2016 – Rest Day

Foam roller on yoga mat

Strength does not come from physical capacity. It comes from an indomitable will. ~Ghandi

There are very few days when it’s tough for me to get out the door – rain, sleet, or snow.  Taking a day off, and worse, stretching, for some reason require tremendous willpower.  It’s crazy.  I always feel better after a session, and I know it helps, but getting on the mat is significantly harder for me than putting on the shoes. It’s almost like running is the reward for stretching.  I know when I don’t rest and/or stretch I end up with a forced resting period.

Cap City Training – Week 7, Run 3

Tall grass with a light in the background.

This looked more interesting live…it’s so dark in the morning when I’m running – I have to work on low light techniques and processing.  That said, the run was great – I felt better than ever!  Roads were basically clear today.  As usual, I start slow but after the first 2-3 miles (2 today) I feel great.

Run Data

  • Date:  Thursday, February 18, 2016
  • Distance:  3.09
  • Time:  34:55
  • Pace:  11:17
  • Temp/Wind:  38F, very little wind
  • Location:  Neighborhood