Author: Mark Allman

Today’s run was a 5.1 mile hills route. Pace was 9:39. Weight was 148.4.

Last “long run Sunday” before the Anchorage 49K ultra. I really wanted to get in something more than just 18 to 20 miles.

Today’s run was a combination of a 17.3 mile rolling hills/flat route and a 7.1 mile rather flat route. Total distance was about 24.4 miles. Pace was a very doable 10:29. Weight was 147.0.

Today’s run was a 13.1 mile rolling hills route. Pace was 9:41. Weight was 147.2.

Today’s run was a 5.1 mile hills route. First day with a new pair of Hoka X2’s. Pace was 9:35. Weight was 146.2.

Today’s run was a warm early morning run of two loops just west of the UC campus in Cincinnati. Total distance was 4.12 miles. Pace was 10:26.

Spending the weekend in Cincinnati, around the UC campus. West McMillan runs from campus over and down south, then to W. McMicken (not a typo), then up Ravine St. back to W. McMillan.. It’s a good training run with the hill at Ravine St. having a 12% grade for at least half of the climb. Today’s run was one loop around the course for about 2.55 miles. Pace wasn’t really kept (forgot to start the timer).

A wet, cool and humid early morning for a run. Strange that now the rain is something I hardly notice. Just getting out there, week after week, changes the way you look at the “daily training run.” You just do it. Rain? Whatever.

Today’s run was a 5.1 mile route with some good hills. Pace was 9:25. Weight was 146.4.

Up early (3:30 AM) for a longer run this morning. Skies were cloudy, so it wasn’t until about the halfway point that it started to get light enough to see all the potholes in the roads. Potholes and skunks are the two primary worries.

Today’s run was a 13.1 mile rolling hills route. Pace was 9:17. Weight was 149.0.

Today was a recovery day. Nice and not too crazy on the bike. I didn’t feel bad at all this morning and the ride didn’t uncover anything.

Today’s ride was a fairly flat 7.15 mile route. Pace was 4:26. Weight was 146.8.

Today was the first in-person race for me since the Key West Half in January, 2020. Fun to be back around people. Also fun to get nailed by little boys (it’s always boys) with giant squirt guns along the route.

Today’s race was a one mile, 5K and then a half marathon, or 17.2 miles total. Pace for each was about 9:16 (2:02:00 for the half). Weight was 147.0 before I left for the race and 145.0 after I got home, had some coffee and put my feet up for a few minutes. I read that runners can lose up to about 4 ounces of water per mile, and that’s just about what my number was. Over the course of the race I took in at least 32 ounces of fluid. That’s a bit over four pounds total, so a bit over four pounds divided by 17.2 miles is in the ballpark of four ounces per mile. Very interesting data.