“Why would you put a limit on yourself when you don’t even know what your limit is?” ~ Abdi Nageeye

Training log (past week)

Sunday: rest.

Monday: 3.13 miles (10:11); ran in the park, clear, 30° F, 96% humidity.

Tuesday: 3.11 miles (10:09); ran in the park, cloudy, 40° F, 98% humidity.

Wednesday: 3.10 miles (9:51); ran in the park, clear, 36° F, 98% humidity.

Thursday: stationary bicycle 11.00 miles.

Friday: rest.

Saturday: 3.17 miles (10:30); ran in the park, sunny, 35° F, 69% humidity.

Week total running: 12.51 miles.

Week total stationary bicycle virtual mileage: 11.00 miles.

"The sun shines not on us, but in us. The river flows not past, but through us." ~ John Muir

Training log (past week)

Sunday: stationary bicycle 12.00 miles.

Monday: stationary bicycle 12.59 miles.

Tuesday: stationary bicycle 11.27 miles.

Wednesday: stationary bicycle 10.46 miles.

Thursday: stationary bicycle 10.77 miles.

Friday: stationary bicycle 10.72 miles.

Saturday: 3.09 miles (9:47); ran in the park, sunny, 53° F, 39% humidity.

Week total running: 3.09 miles.

Week total stationary bicycle virtual mileage: 67.81 miles.

"I didn't start running because somebody asked me to become a runner. Just like I didn't become a novelist because someone asked me to. One day, out of the blue, I wanted to write a novel. And one day, out of the blue, I started to run — simply because I wanted to. I've always done whatever I felt like doing in life. People may try to stop me, and convince me I'm wrong, but I won't change." ~ Haruki Murakami

Training log (past week)

Sunday: stationary bicycle 11.69 miles.

Monday: 3.09 miles (9:43); ran in the park, partly cloudy, 34° F, 98% humidity.

Tuesday: stationary bicycle 11.50 miles.

Wednesday: 3.12 miles (9:55); ran in the park, clear, 29° F, 97% humidity.

Thursday: 3.08 miles (10:08); ran in the park, clear, 47° F, 77% humidity.

Friday: stationary bicycle 11.64 miles.

Saturday: stationary bicycle 10.75 miles.

Week total running: 9.29 miles.

Week total stationary bicycle virtual mileage: 45.58 miles.

”Exercise gives you endorphins. Endorphins make you happy. Happy people just don't kill their husbands, they just don't." ~ Reese Witherspoon as Elle Woods in ~ Legally Blonde

Training log (past week)

Sunday: 3.19 miles (9:30); ran in the park, sunny, 53° F, 48% humidity.

Monday: stationary bicycle 11.09 miles.

Tuesday: stationary bicycle 6.00 miles.

Wednesday: stationary bicycle 10.74 miles.

Thursday: 3.07 miles (9:55); ran in the park, sunny, 44° F, 56% humidity; stationary bicycle 10.66 miles.

Friday: stationary bicycle 5.31 miles.

Saturday: Spring Hill Turkey Burn half-marathon 13.1 miles (10:31); cloudy, 52° F, 77% humidity.

Week total running: 19.36 miles.

Week total stationary bicycle virtual mileage: 43.80 miles.

”Change is the law of life. And those who look only to the past or present are certain to miss the future.” ~ John F. Kennedy

Training log (past week)

Sunday: stationary bicycle 11.50 miles.

Monday: stationary bicycle 11.18 miles.

Tuesday: stationary bicycle 11.51 miles.

Wednesday: stationary bicycle 11.52 miles.

Thursday: stationary bicycle 11.60 miles.

Friday: stationary bicycle 10.59 miles.

Saturday: 3.17 miles (9:46); ran in the park, sunny, 54° F, 65% humidity.

Week total running: 3.17 miles.

Week total stationary bicycle virtual mileage: 67.90 miles.

”Do not pray for an easy life; pray for the strength to endure a difficult one.” ~ Bruce Lee

Training log (past week)

Sunday: stationary bicycle 10.49 miles.

Monday: stationary bicycle 11.50 miles.

Tuesday: stationary bicycle 11.28 miles.

Wednesday: 3.62 miles (10:05); ran in the park, sunny, 46° F, 39% humidity.

Thursday: stationary bicycle 12.25 miles.

Friday: stationary bicycle 12.84 miles.

Saturday: 3.15 miles (10:10); ran in the park, cloudy, 43° F, 87% humidity.

Week total running: 6.77 miles.

Week total stationary bicycle virtual mileage: 58.36 miles.

”There is no such thing as bad weather, only inappropriate clothing.” ~ Sir Ranulph Fiennes

Training log (past week)

Sunday: stationary bicycle 10.96 miles.

Monday: stationary bicycle 11.77 miles.

Tuesday: stationary bicycle 12.20 miles.

Wednesday: 3.14 miles (9:39); ran in the park, sunny, 40° F, 56% humidity; stationary bicycle 13.05 miles.

Thursday: 3.07 miles (10:05); ran in the park, sunny, 47° F, 28% humidity.

Friday: 3.09 miles (9:42); ran in the park, sunny, 52° F, 38% humidity.

Saturday: 3.06 miles (9:37); ran in the park, cloudy, 54° F, 39% humidity.

Week total running: 12.36 miles.

Week total stationary bicycle virtual mileage: 47.98 miles.

”I never understood wind.” ~ Donald J. Trump

Training log (past week)

Sunday: stationary bicycle 12.12 miles.

Monday: 3.23 miles (9:47); ran in the park, sunny, 62° F, 56% humidity.

Tuesday: 3.12 miles (10:04); ran in the park, sunny, 67° F, 47% humidity.

Wednesday: 3.08 miles (10:23); ran in the park, sunny, 67° F, 59% humidity.

Thursday: stationary bicycle 11.08 miles.

Friday: 3.08 miles (9:56); ran in the park, cloudy, 63° F, 76% humidity.

Saturday: 5.13 miles (10:06); ran in the park, cloudy, 70° F, 65% humidity.

Week total running: 17.64 miles.

Week total stationary bicycle virtual mileage: 23.20 miles.

“Unless you try to do something beyond what you have already mastered, you will never grow.” ~ Ronald E. Osborn

January 1, 2020 and I’ve fallen short on all my goals again. I’m going to recycle my old year 2019 goals into the new year, and I’m adding two new goals for 2020.

⏹ run 30 plus mile week
⏹ run 100 plus mile month
⏹ run sub-4 minute kilometer
⏹ 5k PR
⏹ 10k PR
⏹ half-marathon PR

Year 2019 Review

Running mileage for the year:— 747.69 miles
Most mileage in a month: April— 96.21 miles
Most mileage in a week: April 21-27— 29.46 miles
Longest training run: November 2— 10.13 miles
Hottest run: May 22— 87° F, 47% humidity
Coldest run: January 20— 28° F, 57% humidity

Seven races:
Nashville Hot Chocolate 15k, February 16—1:35:04 (10:12)
Mule Kick 5k, April 6—0:28:09 (9:03)
Rock ‘n’ Roll half-marathon, April 27—2:17:04 (10:25)
Music City July Fourth 10k, July 4—1:03:37 (10:15)
Franklin Classic 15k, September 3—1:40:11 (10:46)
Grey Ghost 5k, October 6—0:29:29 (9:31)
Spring Hill Turkey Burn half-marathon, November 30—2:17:42 (10:31)

Stationary bicycle virtual mileage for the year:— 1074.90 miles

May you live long and run faster.

”Nothing behind me, everything ahead of me, as is ever so on the road.” ~ Jack Kerouac

Training log (past week)

Sunday: stationary bicycle 11.10 miles.

Monday: stationary bicycle 10.51 miles.

Tuesday: stationary bicycle 10.62 miles.

Wednesday: 3.17 miles (9:28); ran in the park, sunny, 52° F, 30% humidity.

Thursday: stationary bicycle 10.80 miles.

Friday: stationary bicycle 10.72 miles.

Saturday: 7.18 miles (10:15); ran in the park, partly cloudy, 43° F, 79% humidity.

Week total running: 10.35 miles.

Week total stationary bicycle virtual mileage: 53.75 miles.

”I’m not a challenged athlete, I’m an athlete with challenges…there’s a big difference.” ~ Matt Long

I finished The Long Run by Matthew Long and Charles Butler. Matt Long was a New York City firefighter and a triathlete. He finished the NYC marathon qualifying for Boston. One morning he set out on his bicycle and was hit by a bus. The book describes the gruesome details of the injuries he sustained from being dragged under the bus and impaled by his bicycle seat post. Doctors gave him a five percent chance of survival. Long survived these near fatal injuries and after a long recovery period and over forty surgeries, he went on to compete in the NYC marathon and the Ironman triathlon in Lake Placid.

”I will run.” ~ Matt Long

TEDxGotham 2011 - Matt Long - Power of I Will

"Now, be brave and don’t look back. Don’t look back." ~ Shmi Skywalker in Star Wars Episode I: The Phantom Menace

Training log (past week)

Sunday: stationary bicycle 11.00 miles.

Monday: stationary bicycle 10.72 miles.

Tuesday: stationary bicycle 11.11 miles.

Wednesday: stationary bicycle 10.64 miles.

Thursday: stationary bicycle 10.92 miles.

Friday: stationary bicycle 10.62 miles.

Saturday: stationary bicycle 11.26 miles.

Week total running: 0 miles.

Week total stationary bicycle virtual mileage: 76.27 miles.

”Out there in the wild, on a long journey, you hike your own hike, blaze your own trail, and only you can find what you’re looking for.” ~ Scott Jurek

Training log (past week)

Sunday: stationary bicycle 10.98 miles.

Monday: 3.22 miles (10:35); ran in the park, fog, 36° F, 100% humidity.

Tuesday: stationary bicycle 11.16 miles.

Wednesday: stationary bicycle 11.11 miles.

Thursday: 3.21 miles (10:10); ran in the park, cloudy, 49° F, 86% humidity.

Friday: stationary bicycle 10.80 miles.

Saturday: stationary bicycle 10.97 miles.

Week total running: 6.43 miles.

Week total stationary bicycle virtual mileage: 55.02 miles.

”The mind of a warrior (or anyone performing a difficult task) should be so attuned to the moment that thoughts and emotions do not impede proper action. A mind in this condition is thought to function so optimally that the right decisions come naturally and pain and fear disappear. I often saw similarities between this mind-set and what elite athletes refer to as being “in the zone.” ~ Scott Jurek

I finished North: Finding My Way While Running the Appalachian Trail by Scott Jurek and his wife Jenny Jurek. The book recounts the adventure of Scott Jurek setting the record running the Appalachian Trail, 2189 miles from Georgia to Maine. Previous records had been set running the AT going south starting in Maine and going to Georgia. “Imagine running eighty-four marathons. Consecutively. Over the gnarliest and oldest mountains in the world.”

According to his wife, Jurek was not as prepared for running the AT as he could have been and should have put more effort into his preparation training. He had terrible pain in both his legs from the very beginning. Even though he consumed approximately 7,000 calories per day, he lost seventeen pounds. After forty-plus days of covering an average of fifty miles per day over grueling terrain, near the end, due to exhaustion, sleep deprivation, and emaciation, Jurek describes himself as sleep walking the trail, and becoming like a feral animal. He was ready to quit more than once along the way, but his wife and support crew convinced him to continue. Ultimately, Jurek broke the previous record by about three hours.

The book is well written and inspirational. I enjoyed it very much; however, I will not be attempting to run the AT any time soon.

”If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” ~ Martin Luther King, Jr.

Training log (past week)

Sunday: 3.22 miles (10:28); ran in the park, sunny, 38° F, 38% humidity.

Monday: 4.10 miles (10:08); ran in the park, cloudy, 21° F, 73% humidity.

Tuesday: stationary bicycle 10.62 miles.

Wednesday: stationary bicycle 10.64 miles.

Thursday: 3.16 miles (9:27); ran in the park, cloudy, 36° F, 56% humidity.

Friday: stationary bicycle 10.84 miles.

Saturday: 6.23 miles (10:31); ran in the park, cloudy, 38° F, 574% humidity.

Week total running: 16.71 miles.

Week total stationary bicycle virtual mileage: 32.10 miles.

”Be practical as well as generous in your ideals. Keep your eyes on the stars and keep your feet on the ground.” ~ Theodore Roosevelt

Training log (past week)

Sunday: 3.21 miles (10:27); ran in the park, cloudy, 47° F, 77% humidity.

Monday: stationary bicycle 10.50 miles

Tuesday: stationary bicycle 10.79 miles.

Wednesday: stationary bicycle 10.87 miles.

Thursday: stationary bicycle 10.64 miles.

Friday: stationary bicycle 10.62 miles.

Saturday: 3.13 miles (10:25); ran in the park, cloudy, 48° F, 60% humidity.

Week total running: 6.34 miles.

Week total stationary bicycle virtual mileage: 53.42 miles.

”Become comfortable with being uncomfortable. Accept change.” ~ Eliud Kipchoge

Training log (past week)

Sunday: 3.14 miles (10:27); ran in the park, sunny, 69° F, 28% humidity.

Monday: stationary bicycle 10.37 miles.

Tuesday: stationary bicycle 10.86 miles.

Wednesday: stationary bicycle 10.86 miles.

Thursday: stationary bicycle 11.63 miles.

Friday: stationary bicycle 10.75 miles.

Saturday: 3.98 miles (10:12); ran in the park, partly cloudy, 48° F, 48% humidity.

Week total running: 7.12 miles.

Week total stationary bicycle virtual mileage: 54.47 miles.

"To give anything less than your best, is to sacrifice the gift." ~ Steve Prefontaine

Training log (past week)

Sunday: 6.29 miles (10:18); ran in the park, sunny, 60° F, 47% humidity.

Monday: stationary bicycle 10.88 miles.

Tuesday: stationary bicycle 10.98 miles.

Wednesday: stationary bicycle 11.01 miles.

Thursday: stationary bicycle 11.13 miles.

Friday: stationary bicycle 11.06 miles.

Saturday: 4.34 miles (10:14); ran in the park, sunny, 34° F, 59% humidity.

Week total running: 10.63 miles.

Week total stationary bicycle virtual mileage: 55.06 miles.

"Do not dwell in the past, do not dream of future, concentrate the mind on the present moment." ~ Buddha

Training log (past week)

Sunday: 4.47 miles (10:23); ran in the park, cloudy, 58° F, 47% humidity.

Monday: 3.15 miles (10:03); ran in the park, sunny, 66° F, 50% humidity.

Tuesday: stationary bicycle 11.26 miles.

Wednesday: 3.20 miles (10:10); ran in the park, sunny, 51° F, 43% humidity.

Thursday: stationary bicycle 11.27 miles.

Friday: 3.15 miles (10:09); ran in the park, sunny, 40° F, 32% humidity.

Saturday: stationary bicycle 11.01 miles.

Week total running: 13.97 miles.

Week total stationary bicycle virtual mileage: 33.54 miles.

”Everything negative – pressure, challenges – is all an opportunity for me to rise.” ~ Kobe Bryant

Training log (past week)

Sunday: 6.30 miles (10:24); ran in the park, cloudy, 51° F, 52% humidity.

Monday: stationary bicycle 10.79 miles.

Tuesday: 5.23 miles (10:09); ran in the park, cloudy, 54° F, 72% humidity.

Wednesday: 3.34 miles (10:02); ran in the park, cloudy, 40° F, 74% humidity.

Thursday: 3.14 miles (10:18); ran in the park, sunny, 44° F, 40% humidity.

Friday: rest.

Saturday: Tom King Classic half-marathon 13.1 miles (10:43); sunny, 33° F, 64% humidity.

Week total running: 31.11 miles.

Week total stationary bicycle virtual mileage: 10.79 miles.


☑️ run 30-plus mile week
⏹ run 100-plus mile month
⏹ run sub-4 minute kilometer
⏹ 5k PR
⏹ 10k PR
⏹ half-marathon PR

Goal achieved!
February 22-29 — 31.11 miles.

”We've been through
some things together
With trunks of memories
still to come
We found things to do
in stormy weather
Long may you run.” ~ Long May You Run by Neil Young

Training log (past week)

Sunday: rest.

Monday: 3.30 miles (10:27); ran in the park, cloudy, 55° F, 96% humidity.

Tuesday: 3.15 miles (10:12); ran in the park, sunny, 66° F, 42% humidity.

Wednesday: 4.41 miles (10:12); ran in the park, cloudy, 62° F, 35% humidity.

Thursday: 3.28 miles (10:03); ran in the park, sunny, 55° F, 49% humidity.

Friday: stationary bicycle 4.16 miles.

Saturday: 6.36 miles (10:01); ran in the park, sunny, 42° F, 50% humidity.

Week total running: 20.50 miles.

Week total stationary bicycle virtual mileage: 4.16 miles.

”Be proud of the work you have put into this journey, keep smiling and seek your next goal on the horizon to continue running in a smooth and positive way. I hope to share the starting line with you again soon.” ~ Eliud Kipchoge

Training log (past week)

Sunday: 3.03 miles (10:06); ran in the park, sunny, 66° F, 23% humidity.

Monday: 3.02 miles (9:54); ran in the park, fair, 56° F, 59% humidity.

Tuesday: 3.11 miles (10:11); ran in the park, cloudy, 62° F, 76% humidity.

Wednesday: 2.72 miles (10:04); ran in the park, cloudy and raining, 59° F, 85% humidity.

Thursday: 3.09 miles (10:10); ran in the park, cloudy, 63° F, 96% humidity.

Friday: rest.

Saturday: 3.39 miles (9:46); ran in the park, cloudy, 52° F, 53% humidity. I was going to run the Mars Petcare St. Patrick’s Music City 10k in Nashville; however, the event has been postponed until October due to the global pandemic of COVID-19.

Week total running: 18.36 miles.

Week total stationary bicycle virtual mileage: 0 miles.

”Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek.” ~ Barack Obama

Training log (past week)

Sunday: stationary bicycle 7.80 miles.

Monday: 3.06 miles (9:40); ran in the park, cloudy, 52° F, 82% humidity.

Tuesday: 4.39 miles (10:02); ran in the park, cloudy, 52° F, 92% humidity.

Wednesday: 4.22 miles (10:13); ran in the park, cloudy, 64° F, 90% humidity.

Thursday: 4.04 miles (10:13); ran in the park, cloudy, 73° F, 75% humidity.

Friday: stationary bicycle 11.05 miles.

Saturday: 4.10 miles (9:45); ran in the park, cloudy, 48° F, 78% humidity.

Week total running: 19.81 miles.

Week total stationary bicycle virtual mileage: 18.85 miles.

”Running is not about how far you go, but how far you’ve come.” ~ Bart Yasso

Training log (past week)

Sunday: 3.01 miles (9:48); ran in the park, sunny, 58° F, 61% humidity.

Monday: 2.64 miles (10:03); ran in the park, cloudy, 57° F, 84% humidity.

Tuesday: stationary bicycle 11.62 miles.

Wednesday: 4.29 miles (10:05); ran in the park, cloudy, 56° F, 76% humidity.

Thursday: 3.21 miles (9:50); ran in the park, sunny, 78° F, 46% humidity.

Friday: 3.22 miles (9:30); ran in the park, sunset, 79° F, 60% humidity.

Saturday: 3.14 miles (10:14); ran in the park, sunset, 79° F, 60% humidity.

Week total running: 19.51 miles.

Week total stationary bicycle virtual mileage: 11.62 miles.