"Good, better, best. Never let it rest. 'Til your good is better and your better is best." ~ St. Jerome

Training log (past week)

Sunday: 3.25 miles (9:38); ran in the park, cloudy, 65° F, 76% humidity.

Monday: 8.07 miles (9:53); ran the hilly country road training route, cloudy, 58° F, 74% humidity.

Tuesday: rest.

Wednesday: 3.39 miles (10:07); ran in the park, mostly sunny, 59° F, 90% humidity.

Thursday: 1 mile (9:24); 1 km in 4:48 (7:45); ran in the park, sunny, 81° F, 58% humidity.

Friday: stationary bicycle 11.82 miles.

Saturday: 1.51 miles (9:24); 1 km in 5:41 (9:10); 1 km in 5:53 (9:29); 1 km in 5:50 (9:25); 1 km in 5:43 (9:14); 1 km in 5:48 (9:21); ran in the park, sunny, 80° F, 64% humidity.

Week total running: 20.94 miles.

Week total stationary bicycle virtual mileage: 11.82 miles.

”We human beings are all the same in wanting to be happy and not wanting to suffer and yet many of the problems we face are of our own making. We seek happiness in external things without realizing that they don’t help when we have problems within. We need to focus instead on the joy that comes with peace of mind that allows us to remain happy whatever happens.” ~ The Dalai Lama

Training log (past week)

Sunday: stationary bicycle 12.58 miles.

Monday: stationary bicycle 10.63 miles.

Tuesday: 1 mile (9:41); 2.57 miles (9:52); ran in the park, mostly sunny, 86° F, 48% humidity.

Wednesday: 3.40 miles (10:11); 1 km in 5:47 (9:20); ran in the park, sunny, 87° F, 47% humidity.

Thursday: rest.

Friday: rest.

Saturday: 1 mile (9:37); 1 km in 6:14 (10:03); 1 km in 5:46 (9:18); 1 km in 5:10 (8:20); 1 km in 5:45 (9:16); 1 km in 5:49 (9:23); ran in the park, sunny, 82° F, 66% humidity.

Week total running: 11.69 miles.

Week total stationary bicycle virtual mileage: 23.21 miles.

"The real purpose of running isn't to win a race. It's to test the limits of the human heart." ~ Bill Bowerman

Training log (past week)

Sunday: 2.06 miles (9:35); ran in the park, mostly sunny, 84° F, 57% humidity; stationary bicycle 10.63 miles.

Monday: rest.

Tuesday: 1.71 miles (9:35); 1.91 miles (9:51); ran in the park, partly cloudy, 79° F, 75% humidity.

Wednesday: 3.18 miles (9:32); ran in the park, sunny, 70° F, 90% humidity.

Thursday: stationary bicycle 12.01 miles.

Friday: stationary bicycle 10.79 miles.

Saturday: 3.11 miles (9:37); 1 km in 5:51 (9:26); ran in the park, sunny, 74° F, 70% humidity.

Week total running: 12.59 miles.

Week total stationary bicycle virtual mileage: 22.80 miles.

"When I'm running I don't have to talk to anybody and don't have to listen to anybody. This is a part of my day I can't do without." ~ Haruki Murakami

Training log (past week)

Sunday: stationary bicycle 11.06 miles.

Monday: 3.27 miles (9:50); ran in the park, mostly sunny, 79° F, 38% humidity.

Tuesday: rest.

Wednesday: 3.20 miles (9:25); ran in the park, mostly cloudy, 71° F, 74% humidity.

Thursday: 3.22 miles (9:39); ran in the park, partly cloudy, 70° F, 93% humidity.

Friday: rest.

Saturday: 4.30 miles (10:22); ran the hilly country road training route, cloudy, 73° F, 91% humidity.

Week total running: 13.99 miles.

Week total stationary bicycle virtual mileage: 11.06 miles.

”When I have a lot of pain, I try to confuse my mind to forget about the pain and think about the distance. I don’t want pain to be in my mind, because I’d really lose focus on running. After winning, you won’t have that pain, but it comes later. The marathon is hard; the second day, you don’t go up or down stairs.” ~ Eliud Kipchoge

Training log (past week)

Sunday: stationary bicycle 10.58 miles.

Monday: 3.21 miles (9:53); ran in the park, cloudy, 71° F, 96% humidity.

Tuesday: 3.21 miles (9:31); ran in the park, sunrise, 58° F, 79% humidity.

Wednesday: 3.20 miles (9:25); ran in the park, partly cloudy, 59° F, 86% humidity.

Thursday: 3.19 miles (9:35); ran in the park, mostly sunny, 57° F, 95% humidity.

Friday: rest.

Saturday: 6.15 miles (10:13); ran the hilly country road training route, mostly sunny, 74° F, 58% humidity.

Week total running: 18.96 miles.

Week total stationary bicycle virtual mileage: 10:58 miles.

”Being brave, for me, means not giving up on the things that make me feel alive.” ~ Gabriele Grunewald

Training log (past week)

Sunday: 3.25 miles (9:21); ran in the park, partly cloudy, 71° F, 81% humidity.

Monday: 3.24 miles (9:47); ran in the park, sunrise, 70° F, 96% humidity.

Tuesday: stationary bicycle 10.74 miles.

Wednesday: 3.26 miles (9:24); ran in the park, cloudy, 72° F, 95% humidity.

Thursday: stationary bicycle 10.50 miles.

Friday: 3.24 miles (9:27); ran in the park, mostly cloudy, 65° F, 99% humidity.

Saturday: rest.

Week total running: 12.99 miles.

Week total stationary bicycle virtual mileage: 21.24 miles.

”In the marathon, the first half is just a normal run. At 15 kilometers, 20 kilometers, everybody is still going to be there. Where the marathon starts is after 30 kilometers. That’s where you feel pain everywhere in your body. The muscles are really aching, and only the most prepared and well-organized athlete is going to do well after that. I’ll go with the pace, but after 30 kilometers, I’ll change to my own pace. And if you’re ready to follow me, then we can go together.” ~ Eliud Kipchoge

Training log (past week)

Sunday: 3.24 miles (9:46); ran in the park, mostly cloudy, 66° F, 100% humidity.

Monday: stationary bicycle 10.19 miles.

Tuesday: 3.24 miles (9:08); ran in the park, sunrise, 65° F, 100% humidity.

Wednesday: 3.22 miles (9:27); ran in the park, partly cloudy, 68° F, 99% humidity.

Thursday: 3.21 miles (9:31); ran in the park, mostly clear, 67° F, 95% humidity.

Friday: rest.

Saturday: stationary bicycle 10.80 miles.

Week total running: 12.91 miles.

Week total stationary bicycle virtual mileage: 20.99 miles.

"Whatever the pace, run softly, run tall." ~ Joe Henderson

Training log (past week)

Sunday: 3.23 miles (9:22); ran in the park, partly cloudy, 69° F, 94% humidity.

Monday: 3.21 miles (9:23); ran in the park, sunrise, 71° F, 89% humidity.

Tuesday: 3.85 miles (9:25); ran in the park, sunrise, 70° F, 97% humidity.

Wednesday: stationary bicycle 10.40 miles.

Thursday: Music City July 4th 10k 6.21 miles (10:15); partly cloudy, 74° F, 84% humidity.

Friday: rest.

Saturday: rest.

Week total running: 16.50 miles.

Week total stationary bicycle virtual mileage: 10.40 miles.

"Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary.” ~ Nike

Training log (past week)

Sunday: 3.20 miles (9:55); ran in the park, cloudy, 74° F, 97% humidity.

Monday: 3.23 miles (9:33); ran in the park, sunrise, 71° F, 97% humidity.

Tuesday: 3.24 miles (9:33); ran in the park, partly cloudy, 72° F, 96% humidity.

Wednesday: 3.23 miles (9:28); ran in the park, sunrise, 71° F, 99% humidity.

Thursday: stationary bicycle 10.36 miles.

Friday: 3.20 miles (9:52); ran in the park, partly cloudy, 73° F, 96% humidity.

Saturday: rest.

Week total running: 16.10 miles.

Week total stationary bicycle virtual mileage: 10.36 miles.

”There is no such thing as an average runner. We are all above average.” ~ Hal Higdon

Training log (past week)

Sunday: 3.22 miles (9:48); ran in the park, partly cloudy, 72° F, 99% humidity.

Monday: 3.22 miles (9:32); ran in the park, partly cloudy, 70° F, 94% humidity.

Tuesday: 3.22 miles (9:27); ran in the park, sunrise, 72° F, 99% humidity.

Wednesday: stationary bicycle 10.40 miles.

Thursday: 3.35 miles (9:24); ran in the park, sunrise, 72° F, 95% humidity.

Friday: 3.23 miles (9:18); ran in the park, sunrise, 71° F, 98% humidity.

Saturday: rest.

Week total running: 16.24 miles.

Week total stationary bicycle virtual mileage: 10.40 miles.

”It’s not about the shoes. It’s about what you do in them.” ~ Michael Jordan

Training log (past week)

Sunday: 4.10 miles (9:38); ran in the park, cloudy, 73° F, 95% humidity.

Monday: 3.23 miles (9:34); ran in the park, cloudy, 74° F, 98% humidity.

Tuesday: stationary bicycle 10.46 miles.

Wednesday: 3.24 miles (9:31); ran in the park, sunrise, 58° F, 99% humidity.

Thursday: 3.29 miles (9:45); ran in the park, sunrise, 58° F, 92% humidity.

Friday: 3.22 miles (10:20); ran in the park, sunrise, 61° F, 99% humidity.

Saturday: rest.

Week total running: 17.08 miles.

Week total stationary bicycle virtual mileage: 10.46 miles.

"I'm often asked what I think about as I run. Usually the people who ask this have never run long distances themselves. I always ponder the question. What exactly do I think about when I'm running? I don't have a clue." ~ Haruki Murakami

Training log (past week)

Sunday: rest.

Monday: stationary bicycle 10.12 miles.

Tuesday: stationary bicycle 10.21 miles.

Wednesday: stationary bicycle 10.20 miles.

Thursday: rest.

Friday: stationary bicycle 10.07 miles.

Saturday: rest.

Week total running: 0 miles.

Week total stationary bicycle virtual mileage: 40.60 miles.

”Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one." ~ George Sheehan

Training log (past week)

Sunday: rest.

Monday: 3.24 miles (10:04); ran in the park, fog, 66° F, 100% humidity.

Tuesday: 3.24 miles (9:43); ran in the park, sunrise, 66° F, 100% humidity.

Wednesday: 3.34 miles (9:42); ran in the park, sunrise, 66° F, 99% humidity.

Thursday: 3.19 miles (9:43); ran in the park, cloudy, 69° F, 100% humidity.

Friday: rest.

Saturday: rest.

Week total running: 13.01 miles.

Week total stationary bicycle virtual mileage: 0 miles.

”One chance is all you need.” ~ Jesse Owens

Training log (past week)

Sunday: 3.23 miles (9:44); ran in the park, sunrise, 68° F, 100% humidity.

Monday: 3.29 miles (9:26); ran in the park, sunrise, 66° F, 100% humidity.

Tuesday: stationary bicycle 10.34 miles.

Wednesday: 3.25 miles (9:40); ran in the park, sunrise, 72° F, 99% humidity.

Thursday: 3.28 miles (9:14); ran in the park, sunrise, 65° F, 96% humidity.

Friday: 3.31 miles (9:13); ran in the park, sunrise, 62° F, 100% humidity.

Saturday: rest.

Week total running: 16.36 miles.

Week total stationary bicycle virtual mileage: 10.34 miles.

”Now Joseph was well-built and handsome,” ~ Genesis 39:6b

Training log (past week)

Sunday: 3.20 miles (10:01); ran in the park, sunrise, 66° F, 100% humidity.

Monday: 3.27 miles (9:35); ran in the park, sunrise, 72° F, 92% humidity.

Tuesday: 3.33 miles (9:28); ran in the park, sunrise, 71° F, 97% humidity.

Wednesday: 3.33 miles (9:26); ran in the park, sunrise, 70° F, 98% humidity.

Thursday: 3.26 miles (9:33); ran in the park, sunrise, 72° F, 100% humidity.

Friday: 3.24 miles (9:23); ran in the park, fog, 70° F, 100% humidity.

Saturday: rest.

Week total running: 19.63 miles.

Week total stationary bicycle virtual mileage: 0 miles.

”Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one." ~ George Sheehan

Training log (past week)

Sunday: 3.17 miles (9:47); ran in the park, mostly cloudy, 70° F, 100% humidity.

Monday: stationary bicycle 10.28 miles.

Tuesday: 3.18 miles (9:30); ran in the park, cloudy, 71° F, 97% humidity.

Wednesday: 3.17 miles (9:50); ran in the park, partly cloudy, 67° F, 100% humidity.

Thursday: 3.10 miles (9:30); ran in the park, clear, 54° F, 100% humidity.

Friday: 3.13 miles (9:55); ran in the park, clear, 57° F, 100% humidity.

Saturday: 3.14 miles (9:44); ran in the park, sunny, 71° F, 78% humidity.

Week total running: 18.89 miles.

Week total stationary bicycle virtual mileage: 10.28 miles.

"The road to athletic greatness is not marked by perfection, but by the ability to constantly overcome adversity and failure.” – Nike

Training log (past week)

Sunday: rest.

Monday: Franklin Classic 15k 9.32 miles (10:46); sunny, 68° F, 99% humidity.

Tuesday: stationary bicycle 10.50 miles.

Wednesday: stationary bicycle 10.76 miles.

Thursday: 3.11 miles (10:23); ran in the park, clear, 68° F, 90% humidity.

Friday: 3.14 miles (9:55); ran in the park, clear, 61° F, 95% humidity.

Saturday: 4.24 miles (10:19); ran the hilly country road training route, sunny, 74° F, 76% humidity.

Week total running: 19.81 miles.

Week total stationary bicycle virtual mileage: 21.26 miles.

"This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings." ~ Lauren Fessenden

Training log (past week)

Sunday: 4.08 miles (9:45); ran in the park, sunrise, 60° F, 97% humidity.

Monday: 3.12 miles (9:50); ran in the park, partly cloudy, 63° F, 96% humidity.

Tuesday: 3.13 miles (9:49); ran in the park, clear, 67° F, 89% humidity.

Wednesday: 3.08 miles (9:57); ran in the park, partly cloudy, 69° F, 99% humidity.

Thursday: 3.13 miles (9:53); ran in the park, partly cloudy, 69° F, 97% humidity.

Friday: rest.

Saturday: 3.43 miles (10.07); ran in the park, sunny, 72° F, 87% humidity.

Week total running: 19.97 miles.

Week total stationary bicycle virtual mileage: 0 miles.

"Let's wake up really early and go running Sunday morning." ~ psychopaths

Training log (past week)

Sunday: 4.16 miles (10:00); ran in the park, sunrise, 65° F, 94% humidity.

Monday: 3.12 miles (10:03); ran in the park, clear, 67° F, 100% humidity.

Tuesday: 3.13 miles (9:22); ran in the park, clear, 66° F, 97% humidity.

Wednesday: 3.12 miles (9:51); ran in the park, clear, 65° F, 96% humidity.

Thursday: 3.12 miles (10:06); ran in the park, clear, 70° F, 79% humidity.

Friday: 3.15 miles (9:45); ran in the park, clear, 68° F, 68% humidity.

Saturday: 4.20 miles (9:55); ran the hilly country road training route, sunny, 77° F, 49% humidity.

Week total running: 24.00 miles.

Week total stationary bicycle virtual mileage: 0 miles.

"Somehow we’ve come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering expectations; it’s about raising them for every last one of us. Greatness is not in one special place, and it’s not in one special person. Greatness is everywhere somebody is trying to find it.” – Nike

Training log (past week)

Sunday: 3.14 miles (9:53); ran in the park, partly cloudy, 58° F, 94% humidity.

Monday: 3.15 miles (9:48); ran in the park, partly cloudy, 63° F, 93% humidity.

Tuesday: 3.11 miles (9:52); ran in the park, partly cloudy, 62° F, 87% humidity.

Wednesday: 3.11 miles (9:45); ran in the park, partly cloudy, 53° F, 95% humidity.

Thursday: 3.10 miles (9:36); ran in the park, partly cloudy, 68° F, 96% humidity.

Friday: stationary bicycle 10.62 miles.

Saturday: 4.16 miles (9:55); ran in the park, sunrise, 68° F, 96% humidity.

Week total running: 19.77 miles.

Week total stationary bicycle virtual mileage: 10.62 miles.

”The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.” ~ Robert Tew

Training log (past week)

Sunday: 4.18 miles (9:52); ran in the park, partly cloudy, 66° F, 98% humidity.

Monday: 3.08 miles (9:51); ran in the park, partly cloudy, 68° F, 97% humidity.

Tuesday: 3.14 miles (9:39); ran in the park, partly cloudy, 65° F, 100% humidity.

Wednesday: 3.13 miles (9:42); ran in the park, partly cloudy, 65° F, 97% humidity.

Thursday: 3.09 miles (9:57); ran in the park, clear, 63° F, 100% humidity.

Friday: stationary bicycle 11.70 miles.

Saturday: Grey Ghost 5k 3.1 miles (9:31); sunny, 62° F, 60% humidity.

Week total running: 19.72 miles.

Week total stationary bicycle virtual mileage: 11.70 miles.

"I don’t know where the limits are, but I would like to go there.” ~ Eliud Kipchoge

Training log (past week)

Sunday: 4.15 miles (9:52); ran in the park, cloudy, 70° F, 88% humidity.

Monday: stationary bicycle 13.51 miles.

Tuesday: 3.12 miles (9:31); ran in the park, cloudy, 56° F, 90% humidity.

Wednesday: 3.05 miles (9:36); ran in the park, partly cloudy, 52° F, 98% humidity.

Thursday: 3.07 miles (9:45); ran in the park, cloudy, 63° F, 94% humidity.

Friday: stationary bicycle 10.58 miles.

Saturday: 6.72 miles (9:54); ran the hilly country road training route, mostly sunny, 45° F, 73% humidity.

Week total running: 20.11 miles.

Week total stationary bicycle virtual mileage: 24.09 miles.

"We’re out there. The ones who push you. Then try to push past you. Get you up before the alarm and out*sweating. Dark or rain. We give you our best to get the best from you. Scoring against us tastes sweeter. Fighting us makes you fiercer. We’re not the many, but the few close enough to get under your skin, and that’s exactly why we take you further. Move with us or against us. Together we will make it count.” – Nike

Training log (past week)

Sunday: rest.

Monday: 3.14 miles (9:48); ran in the park, clear, 39° F, 100% humidity.

Tuesday: 3.06 miles (9:52); ran in the park, cloudy, 56° F, 86% humidity.

Wednesday: stationary bicycle 12.59 miles.

Thursday: 3.10 miles (10:00); ran in the park, clear, 38° F, 97% humidity.

Friday: 3.09 miles (9:54); ran in the park, clear, 37° F, 100% humidity.

Saturday: 8.08 miles (9:53); ran the hilly country road training route, cloudy, 53° F, 81% humidity.

Week total running: 20.47 miles.

Week total stationary bicycle virtual mileage: 12.59 miles.

”I just imagine all the other runners are big spiders, and then I get super scared.” ~ Usain Bolt

Training log (past week)

Sunday: rest.

Monday: 3.08 miles (10:04); ran in the park, cloudy, 64° F, 87% humidity.

Tuesday: 3.15 miles (9:14); ran in the park, clear, 53° F, 95% humidity.

Wednesday: 3.11 miles (9:50); ran in the park, clear, 37° F, 100% humidity.

Thursday: 3.07 miles (9:43); ran in the park, clear, 38° F, 96% humidity.

Friday: 3.09 miles (9:45); ran in the park, cloudy, 48° F, 87% humidity.

Saturday: stationary bicycle 11.77 miles.

Week total running: 15.50 miles.

Week total stationary bicycle virtual mileage: 11.77 miles.

”I’m sending a message to every individual in this world that when you work hard, when you actually concentrate, when you set your priorities high, when you actually set your goals, and put them in your heart and in your mind, you will accomplish, without any question.” ~ Eliud Kipchoge

Training log (past week)

Sunday: 5.21 miles (9:37); ran in the park, cloudy, 55° F, 90% humidity.

Monday: 3.07 miles (10:09); ran in the park, cloudy, 54° F, 90% humidity.

Tuesday: 1 mile (9:48); 1 km in 4:44 (7:38); 3.54 miles (9:51); ran in the park, cloudy, 54° F, 93% humidity.

Wednesday: 3.64 miles (10:03); ran in the park, cloudy, 72° F, 88% humidity.

Thursday: stationary bicycle 12.00 miles.

Friday: rest.

Saturday: 10.13 miles (10:22); ran the hilly country road training route, sunny, 39° F, 81% humidity.

Week total running: 27.21 miles.

Week total stationary bicycle virtual mileage: 12.00 miles.