"Most runners run not because they want to live longer, but because they want to live life to the fullest. If you're going to while away the years, it's far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that's the essence of running, and a metaphor for life — and for me, for writing as whole." ~ Haruki Murakami

Running log (past week)

Sunday: 1 mile (7:53); 1 mile (7:45); 1 mile (7:54); 2.26 miles (10:15); ran three one mile intervals in the park with a few minutes rest after each interval followed by a cool down run, sunny, 54° F, 42% humidity.

Monday: 3.11 miles (10:16); ran in the park, sunny, 70° F, 33% humidity.

Tuesday: 3.18 miles (10:05); ran in the park, sunny, 81° F, 56% humidity.

Wednesday: 6.32 miles (9:42); ran the hilly country road training route, sunny, 47° F, 65% humidity.

Thursday: no running

Friday: 3.60 miles (10:13); ran in the park, mostly cloudy, 75° F, 50% humidity.

Saturday: 9.07 miles (9:56); ran the hilly country road training route, partly cloudy and windy, I was definitely running against the wind today, 73° F, 60% humidity.

Week Total: 30.54 miles.

Week total stationary bicycle virtual mileage: 10.23 miles

"There's no education in the second kick of a mule." ~ Sam Rayburn

Running log (past week)

Sunday: 1 mile (7:36); 1 mile (7:39); 1 mile (8:06); 2.19 miles (10:13); ran three one mile intervals in the park with a few minutes rest after each interval followed by a cool down run, cloudy, 67° F, 79% humidity.

Monday: 3.58 miles (10:28); ran in the park, cloudy, 57° F, 97% humidity.

Tuesday: 4.23 miles (9:17); ran in the park, mostly cloudy, 67° F, 70% humidity.

Wednesday: 6.21 miles (9:45); ran in the park, sunny, 53° F, 94% humidity.

Thursday: 3.19 miles (9:14); ran in the park, partly cloudy and windy, 66° F, 79% humidity.

Friday: no running

Saturday: Mulekick 5k 3.1 miles (8:22); cloudy, 49° F, 83% humidity. This was my second time running the Mulekick 5k in Columbia Tennessee. Last year I finished in 26:08. My goal for this race was to finish in under 26 minutes. This is the first time I've actually repeated a race. I ran the Franklin Classic twice, but first year the 5k, second year the 10k. I've also run the Tom King Classic twice, first year the 5k, second year the half-marathon. This is the first time I've run the exact same race twice. Official chip time 25 minutes 58 seconds.

Week Total: 25.50 miles.

Week total stationary bicycle virtual mileage: 10.36 miles

"A year from now, you won't even be able to walk a hundred meters." ~ Mario in 100 Meters

I watched a movie on Netflix called 100 Meters. The movie is about Ramón who is diagnosed with multiple sclerosis and then decides to train for an Iron Man triathlon. The movie is based on a true story. It's a dramatic, inspiring, and motivational movie. The movie is in Spanish with English subtitles. Netflix rates the movie five of five stars.

"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you." ~ Aaron Douglas Trimble

Running log (past week)

Sunday: 5.64 miles (9:09); ran in the park, sunny, 73° F, 41% humidity.

Monday: 4.14 miles (9:07); ran in the park, cloudy, windy, and rainy, 59° F, 93% humidity.

Tuesday: 3.23 miles (9:32); ran in the park, sunny, 78° F, 38% humidity.

Wednesday: no running

Thursday: 3.21 miles (9:36); ran in the park, cloudy and windy, 48° F, 63% humidity.

Friday: no running

Saturday: 8.64 miles (9:40); ran the hilly country road training route, sunny, 63° F, 29% humidity.

Week Total: 24.86 miles.

Week total stationary bicycle virtual mileage: 30.92 miles

"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort." ~ Jesse Owens

Running log (past week)

Sunday: 3.19 miles (9:39); ran in the park, sunny, 76° F, 28% humidity.

Monday: no running

Tuesday: 3.19 miles (8:47); ran in the park, cloudy, 67° F, 78% humidity.

Wednesday: no running

Thursday: no running

Friday: no running

Saturday: 6.27 miles (9:54); ran the hilly country road training route, sunny, 78° F, 47% humidity.

Week Total: 12.65 miles.

Week total stationary bicycle virtual mileage: 20.28 miles

"Black care rarely sits behind a rider whose pace is fast enough." ~ Teddy Roosevelt

Running log (past week)

Sunday: 3.20 miles (9:39); ran in the park, partly cloudy, 77° F, 45% humidity.

Monday: 3.18 miles (9:19); ran in the park, cloudy, 65° F, 100% humidity.

Tuesday: no running

Wednesday: no running

Thursday: 3.24 miles (9:17); ran in the park, cloudy and rainy, 79° F, 54% humidity.

Friday: no running

Saturday: 6.57 miles (9:25); ran the hilly country road training route, cloudy, 55° F, 100% humidity.

Week Total: 16.19 miles.

Week total stationary bicycle virtual mileage: 10.15 miles

"Even when you run a slower than expected time, you succeed in any marathon when you finish." ~ Hal Higdon

Running log (past week)

Sunday: 3.38 miles (9:04); ran in the park, raining, 49° F, 100% humidity.

Monday: 3.31 miles (8:58); ran in the park, cloudy, 63° F, 81% humidity.

Tuesday: 3.36 miles (9:35); ran in the park, sunny, 76° F, 55% humidity.

Wednesday: no running

Thursday: no running

Friday: no running

Saturday: Nashville Rock 'n' Roll half-marathon 13.1 miles (10:44); partly cloudy, 75° F, 79% humidity. Hills, heat, humidity, and crowded. I heard on the news there were over 30,000 runners in this race, and in the 18 year history of this race today's was the hottest and most humid. It was about 75° F when I started, and in the 80s by the time I finished. I'm happy I was not one of those runners who required medical attention. My official chip time 2:20:29.

There were a lot of spectators holding up signs to cheer and encourage the runners. My favorite was one that had a caricature of President Trump. To the side it read, "I thought it would be easier." That made me laugh.

Week Total: 23.15 miles.

Week total stationary bicycle virtual mileage: 10.56 miles

"Build step by step. Push yourself, but not too hard. Learn. Keep it fun." ~ Matt Fitzgerald

Running log (past week)

Sunday: no running

Monday: 4.66 miles (9:43); ran in the park, sunny, 57° F, 72% humidity.

Tuesday: 4.51 miles (9:41); ran in the park, sunny, 76° F, 35% humidity.

Wednesday: no running

Thursday: no running

Friday: 6.27 miles (9:24); ran the hilly country road training route, cloudy with drizzly rain, 48° F, 100% humidity.

Saturday: 1 mile (8:03); 1 mile (8:02); 1 mile (8:31); 2.39 miles (10:05); ran three one mile intervals in the park with a few minutes rest after each interval followed by a cool down run, sunny and windy, 72° F, 47% humidity.

Week Total: 20.83 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Run often. Run long. But never outrun your joy of running." ~ Julie Isphording

Running log (past week)

Sunday: 3.24 miles (9:14); ran in the park, sunny, 70° F, 40% humidity.

Monday: 5.87 miles (10:00); ran the hilly country road training route, sunny, 69° F, 55% humidity.

Tuesday: no running

Wednesday: no running

Thursday: 3.23 miles (9:22); ran in the park, partly cloudy, 80° F, 61% humidity.

Friday: no running

Saturday: 6.20 miles (9:56); ran the hilly country road training route, sunny, 71° F, 50% humidity.

Week Total: 18.54 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Vincit qui patitur: he conquers, who endures." ~ Percy Cerutty

Running log (past week)

Sunday: 3.76 miles (9:34); ran in the park, sunny, 81° F, 37% humidity.

Monday: no running

Tuesday: 4.30 miles (9:11); ran in the park, sunny, 85° F, 45% humidity.

Wednesday: no running

Thursday: 3.61 miles (9:12); ran in the park, sunny, 81° F, 63% humidity.

Friday: no running

Saturday: 2.62 miles (9:29); ran in the park, cloudy, 87° F, 52% humidity.

Week Total: 14.29 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Your focus determines your reality." ~ Qui-Gon Jinn in Star Wars Episode I: The Phantom Menace

Running log (past week)

Sunday: 4.54 miles (9:16); ran in the park, partly cloudy, 79° F, 73% humidity.

Monday: 5.35 miles (9:29); ran in the park, cloudy, 74° F, 54% humidity.

Tuesday: no running

Wednesday: no running

Thursday: 5.06 miles (9:13); ran in the park, partly cloudy, 72° F, 50% humidity.

Friday: no running

Saturday: 3.52 miles (9:14); ran in the park, mostly cloudy, 82° F, 71% humidity.

Week Total: 18.47 miles.

Week total stationary bicycle virtual mileage: 0 miles

"The obsession with running is really an obsession with the potential for more and more life." ~ George Sheehan

Running log (past week)

Sunday: 5.28 miles (9:45); ran in the park, partly cloudy, 79° F, 65% humidity.

Monday: 6.21 miles (9:54); ran in the park, partly cloudy, 79° F, 58% humidity.

Tuesday: no running

Wednesday: no running

Thursday: 4.09 miles (9:58); ran in the park, partly cloudy, 76° F, 71% humidity.

Friday: no running

Saturday: 3.14 miles (10:10); ran in the park, partly cloudy, 85° F, 54% humidity.

Week Total: 18.72 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Run hard, be strong, think big!" ~ Percy Cerutty

Running log (past week)

Sunday: 4.07 miles (9:48); ran in the park, mostly sunny, 80° F, 77% humidity.

Monday: no running

Tuesday: 5.26 miles (9:36); ran in the park, mostly sunny, 74° F, 77% humidity.

Wednesday: no running

Thursday: 4.08 miles (9:51); ran in the park, clear, 68° F, 61% humidity.

Friday: no running

Saturday: 4.19 miles (9:37); ran in the park, mostly sunny, 81° F, 55% humidity.

Week Total: 17.60 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind." ~ Bruce Lee

Running log (past week)

Sunday: 3.76 miles (9:20); ran in the park, mostly sunny, 84° F, 60% humidity.

Monday: no running

Tuesday: no running

Wednesday: no running

Thursday: 3.55 miles (9:34); ran in the park, cloudy, 70° F, 93% humidity.

Friday: no running

Saturday: 4.12 miles (9:17); ran in the park, mostly sunny, 80° F, 73% humidity.

Week Total: 11.43 miles.

Week total stationary bicycle virtual mileage: 0 miles

"Life is complicated. Running is simple. Is it any wonder that people like to run?" ~ Kevin Nelson

Running log (past week)

Sunday: no running

Monday: 3.53 miles (9:11); ran in the park, sunny, 80° F, 57% humidity.

Tuesday: no running

Wednesday: no running

Thursday: 4.02 miles (9:32); ran in the park, mostly cloudy, 78° F, 89% humidity.

Friday: 3.89 miles (9:27); ran in the park, mostly cloudy, 81° F, 84% humidity.

Saturday: 5.03 miles (9:13); ran in the park, sunny, 75° F, 59% humidity.

Week Total: 16.47 miles.

Week total stationary bicycle virtual mileage: 10.35 miles

"Believe me, the reward is not so great without the struggle." ~ Wilma Rudolph

Running log (past week)

Sunday: no running

Monday: 3.43 miles (9:18); ran in the park, sunny, 75° F, 52% humidity.

Tuesday: no running

Wednesday: 3.57 miles (9:19); ran in the park, sunny, 82° F, 51% humidity.

Thursday: 4.04 miles (9:12); ran in the park, partly cloudy, 77° F, 83% humidity.

Friday: no running

Saturday: 3.15 miles (9:34); ran in the park, mostly cloudy, 84° F, 68% humidity.

Week Total: 14.19 miles.

Week total stationary bicycle virtual mileage: 0 miles

I'm registered to run in the Franklin Classic 10k next Labor Day. That brings me back to the first race I ran after starting this blog. Last year my time was 58:31. This year I would like to break an average 9:00 minute per mile pace. That works out to a goal time of 55 minutes 53.4 seconds. I think my achieving this goal will depend mainly on the weather conditions of that day. Hopefully it'll be be cooler than last year. I ran the Hot Chocolate 15k with an average 9:03; the weather was relatively cool and drizzling that day. The Franklin Classic race is still a little over two months away so I've got plenty of time for training. My friend G has moved to Florida so it's unlikely he or his son will be at the Franklin Classic this year.

"The conclusion I've come to after teaching countless runners is that running does not hurt your body. Let me repeat that—and you can read my lips—running does not hurt your body. It's the way you run that does the damage and causes pain." ~ ChiRunning by Danny and Katherine Dreyer

I read about half of a book called ChiRunning by Danny and Katherine Dreyer. The reason I only read half is not because of a problem with the book, the book is very good. It was just that the second half was about schedule plans, clothing, shoe recommendations, etc. I felt that portion of the book was basically reference material that I could get by without reading. The authors advocate a balanced / eastern philosophy / yin yang approach to running, claiming "the power of chi is stronger than muscle." The basis of the book is that most Americans use what the authors call "power running" rather than ChiRunning. Power running they claim is why there are so many running injuries among American runners. ChiRunning is like running meditation. The authors advocate treating running as a practice like yoga or meditation rather than as a sport. The authors claim that by following the techniques outlined in their book one can run injury free. The authors place much emphasis on form focuses and posture, claiming that good form and posture leads to more efficient running, thereby being able to run faster and farther. I am going to start utilizing some of the suggested techniques and see how it works out for me.

"Now you wouldn't believe me if I told you, but I could run like the wind blows. From that day on, if I was going somewhere, I was running!" ~ Forrest Gump

Running log (past week)

Sunday: 3.75 miles (9:42); ran in the park, mostly cloudy, 84° F, 67% humidity.

Monday: no running

Tuesday: 6.64 miles (9:23); ran in the park, mostly cloudy, 69° F, 100% humidity.

Wednesday: no running

Thursday: 2.49 miles (9:12); ran in the park, cloudy and raining, 79° F, 82% humidity.

Friday: no running

Saturday: 4.15 miles (9:37); ran in the park, mostly sunny, 78° F, 78% humidity.

Week Total: 17.03 miles.

Week total stationary bicycle virtual mileage: 0 miles

I'm registered for another 10k on August 19 at Shelby Park in Nashville. I've not run this particular race before; however, I have run the Urban Runoff 5k. As I understand it this race is the same route as the 5k, but I'll have to run it twice. As I recall the course is relatively level with very few hills to climb. This should be good training preparation for the Franklin Classic 10k next Labor Day. I 'm planning for the same time goal as the Franklin Classic. I would like to break an average 9:00 minute per mile pace, or a goal time of 55 minutes 53.4 seconds.

"Running has taught me that there's no reason to fear starting lines... or other new beginnings." ~ Amby Burfoot

Running log (past week)

Sunday: 4.11 miles (9:48); ran in the park, sunny, 85° F, 54% humidity.

Monday: 4.27 miles (9:36); ran in the park, sunny, 81° F, 64% humidity.

Tuesday: no running

Wednesday: 3.23 miles (9:44); ran in the park, sunny, 90° F, 59% humidity.

Thursday: no running

Friday: no running

Saturday: 3.23 miles (9:21); ran in the park, partly cloudy, 77° F, 88% humidity.

Week Total: 14.84 miles.

Week total stationary bicycle virtual mileage: 0 miles

“Where would I find enough leather

To cover the entire surface of the earth?

But with leather soles beneath my feet,

It’s as if the whole world has been covered.” ~ Śāntideva

Running log (past week)

Sunday: 3.54 miles (9:29); ran in the park, sunny, 86° F, 58% humidity.

Monday: 5.33 miles (9:38); ran in the park, sunny, 74° F, 91% humidity.

Tuesday: 3.51 miles (8:58); ran in the park, sunny, 73° F, 98% humidity.

Wednesday: no running

Thursday: no running

Friday: no running

Saturday: 3.23 miles (9:05); ran in the park, sunny, 87° F, 72% humidity.

Week Total: 15.61 miles.

Week total stationary bicycle virtual mileage: 10.29 miles

"The more you try to stop me, the more I will run." ~ Budhia Singh

I watched a movie on Netflix called Budhia Singh — Born to Run. It's a good movie based on a true story. I usually find running movies inspirational. Although parts of this movie are inspiring the overall story itself is very sad and depressing. The movie takes place in India; it's in Hindi with English subtitles.

"Nothing in my life has ever broken my heart the way running has. And yet I cannot breathe without it." ~ Kara Goucher

Running log (past week)

Sunday: 3.23 miles (9:01); ran in the park, sunny, 74° F, 94% humidity.

Monday: no running

Tuesday: 3.23 miles (9:19); ran in the park, mostly sunny, 92° F, 56% humidity.

Wednesday: no running

Thursday: 3.24 miles (9:10); ran in the park, mostly sunny, 85° F, 66% humidity.

Friday: no running

Saturday: 3.23 miles (8:45); ran in the park, sunny, 77° F, 77% humidity.

Week Total: 12.93 miles.

Week total stationary bicycle virtual mileage: 21.00 miles

"Even when I'm old and can't run any more, people will still ask me to do The Bolt." ~ Usain Bolt

Running log (past week)

Sunday: 4.10 miles (9:45); ran in the park, sunny, 83° F, 45% humidity.

Monday: no running

Tuesday: 4.10 miles (9:02); ran in the park, cloudy, 80° F, 67% humidity.

Wednesday: 3.40 miles (9:17); ran in the park, cloudy, 73° F, 78% humidity.

Thursday: no running

Friday: no running

Saturday: 3.49 miles (9:28); ran in the park, sunny, 79° F, 44% humidity.

Week Total: 15.09 miles.

Week total stationary bicycle virtual mileage: 0 miles

“I said to myself: You have to be a mountain, you have to be unshakeable, because everybody here is fit, everyone is in good shape, so what’s going to make the difference is who is the most confident." ~ Jenny Simpson

Running log (past week)

Sunday: 3.15 miles (9:42); ran in the park, sunny, 87° F, 62% humidity.

Monday: 3.46 miles (9:13); ran in the park, cloudy, 74° F, 91% humidity.

Tuesday: 3.35 miles (9:13); ran in the park, sunny, 81° F, 64% humidity.

Wednesday: no running

Thursday: 5.30 miles (9:45); ran in the park, sunny, 84° F, 65% humidity.

Friday: no running

Saturday: 6.50 miles (9:25); ran in the park, cloudy, 76° F, 87% humidity.

Week Total: 21.76 miles.

Week total stationary bicycle virtual mileage: 0 miles

"I wanted this record. As I powered over the line l looked at the clock and knew it was mine..." ~ Usain Bolt

Running log (past week)

Sunday: 3.27 miles (9:27); ran in the park, partly cloudy, 84° F, 63% humidity.

Monday: no running

Tuesday: 3.24 miles (9:03); ran in the park, mostly sunny, 78° F, 84% humidity.

Wednesday: no running

Thursday: 2.59 miles (8:53); ran in the park, mostly sunny, 80° F, 82% humidity.

Friday: no running

Saturday: It's Just a Nashville 10k 6.21 miles (8:54); partly cloudy, 73° F, 86% humidity. Originally this race was supposed to be two laps around a 5k course. The route was changed a couple of weeks ago. We ran about three miles through Shelby Bottoms Park on a paved greenway then looped around about a mile on a grass path circling back to the greenway and then returned to the starting line. The grass path was wet from early morning dew so my shoes and socks got soaked, but it didn't slow me down. I felt strong and ran at a steady pace throughout the race. My goal for this race was to break an average 9:00 minute per mile pace finishing faster than 55:53.4. My official chip time 55:15.3. I hope I do as well or better at the Franklin Classic on Labor Day.

Week Total: 15.31 miles.

Week total stationary bicycle virtual mileage: 0 miles