"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." ~ 1 Corinthians 9:24

Training log (past week)

Sunday: 4.70 miles (9:46); ran the hilly country road training route, partly cloudy, 57° F, 59% humidity.

Monday: stationary bicycle 10.35 miles.

Tuesday: rest.

Wednesday: rest.

Thursday: stationary bicycle 10.24 miles.

Friday: rest.

Saturday: rest.

Week total running: 4.70 miles.

Week total stationary bicycle virtual mileage: 20.59 miles.

"With self-discipline all things are possible." ~ Theodore Roosevelt

Training log (past week)

Sunday: stationary bicycle 10.30 miles.

Monday: rest.

Tuesday: 3.22 miles (9:59); ran in the park, cloudy, 46° F, 72% humidity.

Wednesday: rest.

Thursday: stationary bicycle 10.37 miles.

Friday: rest.

Saturday: 3.22 miles (9:23); ran in the park, sunrise, 34° F, 85% humidity.

Week total running: 6.44 miles.

Week total stationary bicycle virtual mileage: 20.67 miles.

"I'll be happy if running and I can grow old together." ~ Haruki Murakami

Training log (past week)

Sunday: 6.23 miles (10:03); ran the hilly country road training route, mostly sunny, 54° F, 60% humidity.

Monday: rest.

Tuesday: stationary bicycle 10.19 miles.

Wednesday: rest.

Thursday: rest.

Friday: rest.

Saturday: 4.03 miles (9:49); ran in the park, sunrise, 39° F, 83% humidity.

Week total running: 10.26 miles.

Week total stationary bicycle virtual mileage: 10.19 miles.

Year 2018 Review

Running mileage for the year:— 643.94 miles
Most mileage in a month: March— 76.16 miles
Most mileage in a week: April 15-21— 29.51 miles
Longest training run: March 10— 12.18 miles
Hottest run: May 13—88° F, 45% humidity
Coldest run: January 13—22° F, 67% humidity

Eight races:
Tom King Classic half-marathon, March 3—2:02:47 (9:22)
Mule Kick 5k, April 7—0:27:25 (8:50)
Rock ‘n’ Roll half-marathon, April 28—2:13:04 (10:08)
Just A Nashville 10k, August 25—0:59:49 (9:38)
Franklin Classic 10k, September 3—1:02:30 (10:03)
Nashville St. Jude Walk/Run to End Childhood Cancer 5k, September 22—28:45 (9:15)
Grey Ghost 5k, October 6—30:09 (9:43)
Spring Hill Turkey Burn half-marathon, November 24—2:10:45 (9:58)

Stationary bicycle virtual mileage for the year:— 1667.92 miles

"I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I've never met a fake runner." ~ Bart Yasso

Training log (past week)

Sunday: 4.34 miles (10:13); ran the hilly country road training route, mostly sunny, 63° F, 42% humidity.

Monday: rest.

Tuesday: rest.

Wednesday: rest.

Thursday: rest.

Friday: rest.

Saturday: 6.16 miles (10:33); ran the hilly country road training route, mostly cloudy, 43° F, 61% humidity.

Week total running: 10.50 miles.

Week total stationary bicycle virtual mileage: 0 miles.

"Remember. A setback is just a setup for a comeback." ~ Shalane Flanagan

Training log (past week)

Sunday: 3.21 miles (9:59); ran in the park, cloudy, 41° F, 95% humidity.

Monday: rest.

Tuesday: 4.06 miles (9:48); ran the hilly country road training route, cloudy, 35° F, 79% humidity.

Wednesday: 3.25 miles (9:21); ran in the park, mostly cloudy, 48° F, 63% humidity.

Thursday: rest.

Friday: 4.11 miles (9:20); ran in the park, cloudy, 48° F, 88% humidity.

Saturday: stationary bicycle 10.15 miles.

Week total running: 14.63 miles.

Week total stationary bicycle virtual mileage: 10.15 miles.

"To be in company, even with the best, is soon wearisome and dissipating, I love to be alone. I never found the companion that was so companionable as solitude." ~ Henry David Thoreau

Training log (past week)

Sunday: 3.40 miles (9:47); ran in the park, partly cloudy, 28° F, 57% humidity.

Monday: stationary bicycle 10.14 miles.

Tuesday: 1.51 miles (9:33); 1 km in 5:14 (8:27); 1 km in 5:21 (8:38); ran in the park, cloudy, 51° F, 48% humidity.

Wednesday: rest.

Thursday: stationary bicycle 10.16 miles.

Friday: rest.

Saturday: 3.24 miles (9:55); ran in the park, mostly sunny, 45° F, 50% humidity.

Week total running: 9.39 miles.

Week total stationary bicycle virtual mileage: 20.30 miles.

I set these goals last year and fell short on all four. This year I’ve decided to work on improving my speed; I’m going to attempt to run faster rather than further. My work schedule is just too unpredictable for marathon training. My goals for this year: run a kilometer in under four minutes, and set personal records in the 5k, 10k, & half-marathon.

"There are no shortcuts to any place worth going." ~ Beverly Sills

Training log (past week)

Sunday: 1.51 miles (9:27); 1 km in 4:45 (7:40); 1 km in 4:48 (7:44); 1 km in 5:06 (8:14); ran in the park, mostly sunny, 53° F, 43% humidity.

Monday: rest.

Tuesday: rest.

Wednesday: stationary bicycle 10.19 miles.

Thursday: 1 km in 5:26 (8:45); Grassmere Park, mostly sunny, 26° F, 43% humidity.

Friday: 1 km in 5:12 (8:24); Aldersgate Way, cloudy, 49° F, 44% humidity.

Saturday: 6.15 miles (10:06); ran the hilly country road training route, cloudy, 49° F, 65% humidity.

Week total running: 10.76 miles.

Week total stationary bicycle virtual mileage: 10.19 miles.

”Robots may be in better shape than humans, but they can’t drink beer. It’s only worth it, if you can enjoy it.” ~ Michelob ULTRA

Training log (past week)

Sunday: 1 mile (9:18); 1 km in 4:33 (7:21); 1 km in 4:57 (7:59); 1 km in 4:58 (8:01); ran in the park, partly cloudy, 66° F, 52% humidity.

Monday: rest.

Tuesday: 1.56 miles (9:08); ran in the park, mostly cloudy, 67° F, 78% humidity.

Wednesday: rest.

Thursday: 1 km in 5:06 (8:14); Grassmere Park, cloudy, 69° F, 72% humidity.

Friday: rest.

Saturday: 6.79 miles (10:00); ran the hilly country road training route, sunny, 27° F, 63% humidity.

Week total running: 11.83 miles.

Week total stationary bicycle virtual mileage: 0 miles.

"Success isn’t given, it is earned. On the track, on the field, in the gym. With blood, sweat and the occasional tear.” – Nike

Training log (past week)

Sunday: 1 mile (9:12); 1 km in 4:46 (7:41); 1 km in 5:07 (8:15); ran in the park, cloudy, 44° F, 95% humidity.

Monday: 1 km in 4:59 (8:02); Grassmere Park, cloudy, 53° F, 88% humidity.

Tuesday: 1 km in 5:12 (8:24); Grassmere Park, cloudy, 57° F, 87% humidity.

Wednesday: 1 km in 4:48 (7:44); Grassmere Park, sunny, 41° F, 47% humidity.

Thursday: 1 km in 4:24 (7:06); Grassmere Park, partly cloudy, 53° F, 41% humidity.

Friday: rest.

Saturday: Nashville Hot Chocolate 15k, 9.32 miles (10:12); cloudy, 34°F, 86% humidity.

Week total running: 14.04 miles.

Week total stationary bicycle virtual mileage: 0 miles.

”Play should never be allowed to interfere with work; and a life devoted merely to play is, of all forms of existence, the most dismal. But the joy of life is a very good thing, and while work is the essential in it, play also has its place.” ~ Theodore Roosevelt: An Autobiography

Training log (past week)

Sunday: rest.

Monday: 1 km in 4:46 (7:41); Grassmere Park, mostly cloudy, 36° F, 68% humidity.

Tuesday: 1 km in 4:32 (7:19); Grassmere Park, partly cloudy, 35° F, 65% humidity.

Wednesday: stationary bicycle 10.32 miles.

Thursday: 1 km in 4:22 (7:03); Grassmere Park, mostly cloudy, 49° F, 69% humidity.

Friday: stationary bicycle 10.33 miles.

Saturday: stationary bicycle 10.10 miles.

Week total running: 1.86 miles.

Week total stationary bicycle virtual mileage: 30.75 miles.

”Give every day everything you’ve got. And when you face a challenge—even something you don’t believe you can win, or a situation where you know you cannot win—remember this: you have nothing to lose.” ~ Jocko Willink

Training log (past week)

Sunday: 1 mile (9:23); 1 km in 4:46 (7:41); 1 km in 5:01 (8:06); ran in the park, sunny, 53° F, 27% humidity.

Monday: stationary bicycle 11.02 miles.

Tuesday: stationary bicycle 10.16 miles.

Wednesday: stationary bicycle 10.08 miles.

Thursday: 1 km in 4:33 (7:20); Grassmere Park, cloudy, 46° F, 70% humidity; stationary bicycle 10.10 miles.

Friday: 1 km in 5:08 (8:17); Aldersgate Way, cloudy, 40° F, 92% humidity.

Saturday: 3.19 miles (9:30); ran in the park, cloudy, 39° F, 89% humidity.

Week total running: 6.67 miles.

Week total stationary bicycle virtual mileage: 41.36 miles.

”Run, rabbit run
Dig that hole, forget the sun
And when at last the work is done
Don't sit down, it's time to dig another one” ~ Breathe by Pink Floyd

Training log (past week)

Sunday: stationary bicycle 10.58 miles.

Monday: rest.

Tuesday: stationary bicycle 10.30 miles.

Wednesday: rest.

Thursday: stationary bicycle 10.23 miles.

Friday: stationary bicycle 10.56 miles.

Saturday: rest.

Week total running: 0 miles.

Week total stationary bicycle virtual mileage: 41.67 miles.

”If you can dream it, you can do it.” ~ Walt Disney

Training log (past week)

Sunday: stationary bicycle 10.36 miles.

Monday: 1 mile (9:04); 1 km in 4:48 (7:45); ran in the park, partly cloudy, 57° F, 54% humidity.

Tuesday: rest.

Wednesday: rest.

Thursday: stationary bicycle 11.06 miles.

Friday: 1 mile (9:36); 1 km in 5:05 (8:12); ran in the park, partly cloudy, 52° F, 47% humidity.

Saturday: 1 km in 4:59 (8:02); Grassmere Park, sunny, 51° F, 34% humidity.

Week total running: 3.86 miles.

Week total stationary bicycle virtual mileage: 21.42 miles.

”Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that.” ~ Lewis Carroll in Through the Looking-Glass

Training log (past week)

Sunday: stationary bicycle 10.39 miles.

Monday: rest.

Tuesday: stationary bicycle 10.77 miles.

Wednesday: 3.24 miles (9:32); ran in the park, sunny, 62° F, 24% humidity.

Thursday: 3.23 miles (9:37); ran in the park, mostly cloudy, 59° F, 46% humidity.

Friday: stationary bicycle 10.59 miles.

Saturday: 6.09 miles (9:47); ran the hilly country road training route, sunny, 48° F, 51% humidity.

Week total running: 12.56 miles.

Week total stationary bicycle virtual mileage: 31.75 miles.

”I wanted to leave a mark on the world.
I wanted to win.
No, that’s not right. I simply didn’t want to lose.
And then it happened. As my young heart began to thump, as my pink lungs expanded like the wings of a bird, as the trees turned to greenish blurs, I saw it all before me, exactly what I wanted my life to be. Play.” ~ Phil Knight in Shoe Dog

I finished reading Shoe Dog: A Memoir by the Creator of Nike by Phil Knight. The book is Knight’s autobiography and recounts the history of Blue Ribbon, an Oregon shoe company founded by running geeks, the small company that eventually became international giant Nike, Inc. Before reading this book I never realized Knight was such a free spirit. Knight had a laissez-faire management style that allowed his subordinates to thrive. Knight says he hates war, but loves the warrior spirit, quoting General George Patton, “Don’t tell people how to do things, tell them what to do and let them surprise you with the results.” And Douglas MacArthur, ”You are remembered for the rules you break.” Knight had a brazenly reckless, dangerous way of conducting business, always playing the float with borrowed money. The business nearly collapsed when their main bank quit doing business with them in 1975. Nike struggled with legal battles, competitors, foreign governments, and the US government.

Knight’s memoir also tells interesting personal stories about the people involved with Nike, such as Coach Bill Bowerman and Steve Prefontaine. It explains the origins of the swoosh logo. Nike was an originator of advertising slogans focused not on the product, but the spirit behind the product: “There is no finish line.” ~ "Start unknown. Finish unforgettable” ~ “Beating the competition is relatively easy. Beating yourself is a never-ending commitment.” ~ “Just do it.”

Before reading I had anticipated that Shoe Dog: A Memoir by the Creator of Nike would be a rather dull recounting of the history of a sporting goods company. I was surprised to discover a surprisingly well written, inspiring, colorful, and very interesting book. I enjoyed reading it.

"Why should I practice running slow? I already know how to run slow. I want to learn to run fast.” ~ Emil Zatopek

Training log (past week)

Sunday: 3.29 miles (9:22); ran in the park, partly cloudy, 68° F, 41% humidity.

Monday: 1 mile (9:01); 1 km in 4:37 (7:27); 1 km in 5:02 (8:07); 1 km in 5:01 (8:06); 1 km in 4:58 (8:00); 1 km in 5:17 (8:31); ran in the park, mostly cloudy, 63° F, 74% humidity.

Tuesday: 3.54 miles (9:25); ran in the park, sunny, 54° F, 34% humidity.

Wednesday: 3.22 miles (9:37); ran in the park, sunny, 64° F, 37% humidity.

Thursday: 3.06 miles (9:28); 1 km in 4:51 (7:49); ran in the park, sunny, 69° F, 33% humidity.

Friday: stationary bicycle 12.86 miles.

Saturday: 7.08 miles (10:15); ran the hilly country road training route, partly cloudy and windy, 64° F, 70% humidity.

Week total running: 24.91 miles.

Week total stationary bicycle virtual mileage: 12.86 miles.

“Of course windmills cause cancer. That's why everyone in Holland is dead.” ~ Steven Colbert

Training log (past week)

Sunday: stationary bicycle 12.44 miles.

Monday: 3.24 miles (9:07); ran in the park, sunny, 49° F, 32% humidity.

Tuesday: 3.72 miles (9:32); ran in the park, sunny, 60° F, 26% humidity.

Wednesday: 3.22 miles (9:38); ran in the park, mostly sunny, 69° F, 27% humidity.

Thursday: 3.23 miles (9:29); ran in the park, cloudy, 66° F, 44% humidity.

Friday: rest.

Saturday: Mulekick 5k 3.1 miles (9:03); mostly cloudy, 49° F, 97% humidity.

Week total running: 16.51 miles.

Week total stationary bicycle virtual mileage: 12.44 miles.

“I told my wife when I retired, oh, I’m not going to run all the time, I already run as much as I could. But I was so wrong.” ~ Gene Dykes

This guy is incredible.

"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it." ~ Lou Holtz

Training log (past week)

Sunday: stationary bicycle 13.03 miles.

Monday: stationary bicycle 12.08 miles.

Tuesday: 7.42 miles (10:37); ran the hilly country road training route, partly cloudy, 70° F, 78% humidity.

Wednesday: rest.

Thursday: 3.05 miles (9:39); ran in the park, sunny and windy, 73° F, 58% humidity; 1.30 miles (9:33); ran in the park, partly cloudy and windy, 78° F, 51% humidity; stationary bicycle 11.70 miles.

Friday: 1 mile (8:55); 1 km in 4:30 (7:16); 3.29 miles (9:16); ran in the park, mostly sunny, 65° F, 64% humidity.

Saturday: 3.30 miles (9:05); ran in the park, cloudy, 62° F, 79% humidity.

Week total running: 19.98 miles.

Week total stationary bicycle virtual mileage: 36.81 miles.

”Running has enhanced my life in so many ways. It’s been a passion, competitive outlet, and job. It’s also been a peaceful escape, a vehicle to enjoy the outdoors, and a social hour. Occasionally, it has broken bones and crushed my spirit.” ~ Molly Huddle

Training log (past week)

Sunday: stationary bicycle 10.89 miles.

Monday: 4.07 miles (9:40); ran in the park, sunny, 60° F, 46% humidity; 2.14 miles (9:51); ran in the park, sunny, 65° F, 36% humidity.

Tuesday: stationary bicycle 11.04 miles.

Wednesday: 3.22 miles (9:58); ran in the park, sunny, 61° F, 72% humidity.

Thursday: 4.16 miles (10:11); 1.29 miles (9:46); ran in the park, partly cloudy, 75° F, 56% humidity.

Friday: stationary bicycle 12.00 miles.

Saturday: 5.24 miles (10:24); ran the hilly country road training route, cloudy, 44° F, 89% humidity.

Week total running: 20.12 miles.

Week total stationary bicycle virtual mileage: 33.93 miles.

“Somewhere behind the athlete you've become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back... play for her.” ~ Mia Hamm

Training log (past week)

Sunday: 8.03 miles (10:20); ran the hilly country road training route, sunny, 69° F, 30% humidity. I ran by a wake of turkey vultures devouring a carcass. One vulture stood on a fence post and watched me run by. I assumed it would fly off once I got close, but it just stood there. I got within six or seven feet and it never moved. I guess it was sizing me up. Maybe I looked like I was about to die.

Monday: stationary bicycle 12.12 miles.

Tuesday: 3.08 miles (9:37); ran in the park, sunny, 75° F, 41% humidity; 1.94 miles (9:28); ran in the park, sunny, 80° F, 37% humidity.

Wednesday: stationary bicycle 11.24 miles.

Thursday: 2.01 miles (9:43); 1.30 miles (9:27); ran in the park, cloudy, 68° F, 86% humidity.

Friday: rest.

Saturday: Nashville Rock 'n' Roll half-marathon 13.1 miles (10:25); sunny, 44° F, 84% humidity.

Week total running: 29.46 miles.

Week total stationary bicycle virtual mileage: 23.36 miles.

"Let food be thy medicine and medicine be thy food." ~ Hippocrates

I went to see my doctor today for my annual physical. I told the doctor that I drink a lot of green tea. She called that a “vice.” I’m thinking “What???” I thought green tea was supposed to be healthy. Anyway, they took some of my blood, but let me keep my sweat and tears, so I think I’ll be okay. I’ll have to wait on lab results to be sure.

"I want to share something with you: The three little sentences that will get you through life. Number 1: Cover for me. Number 2: Oh, good idea, Boss! Number 3: It was like that when I got here." ~ Homer Simpson

Training log (past week)

Sunday: rest.

Monday: 3.12 miles (9:55); 1.27 miles (10.07); ran in the park, sunny, 82° F, 44% humidity.

Tuesday: 3.11 miles (9:54); 2.54 miles (9:59); ran in the park, sunny, 82° F, 39% humidity.

Wednesday: 3.10 miles (10:13); 1.29 miles (10:23); ran in the park, partly cloudy, 80° F, 55% humidity.

Thursday: 2.58 miles (9:47); ran in the park, partly cloudy, 80° F, 58% humidity.

Friday: rest.

Saturday: 3.24 miles (9:35); ran in the park, cloudy, 69° F, 88% humidity; stationary bicycle 12.75 miles.

Week total running: 20.25 miles.

Week total stationary bicycle virtual mileage: 12.75 miles.

”When the wind of change blows, some people build walls, others build windmills.” ~ Ancient Chinese proverb

Training log (past week)

Sunday: 3.25 miles (9:53); ran in the park, mostly cloudy, 68° F, 69% humidity.

Monday: stationary bicycle 10.62 miles.

Tuesday: rest.

Wednesday: rest.

Thursday: stationary bicycle 12.14 miles.

Friday: rest.

Saturday: 3.11 miles (9:38); 1.22 miles (8:54); ran in the park, cloudy, 61° F, 93% humidity.

Week total running: 7.58 miles.

Week total stationary bicycle virtual mileage: 22.78 miles.