Fast Running Soldier

Been a minute since I've posted...

7:53   8:06   7:20 for .90  = 8:05 AP @ 173 BPM average

Graduation run with the soldiers. I think our average was a 10:10 pace or so. Graduation tomorrow and can't wait for some time off!

Man did it feel bad today running. I was indoor on the treadmill with the heat on and no fan... it was a rough run...

Good treadmill run today. Felt okay. We'll try it again on Wednesday.

Felt good after Monday. Hopefully just trying three times a week will get this kink worked out. Treadmill again.

Man, I have been bad at tracking my miles lately. Today was good. Still feeling some tenderness on the back of my leg so I have been hitting just 3x a week and running fairly slow (~8:30 per mile).

Nice run, first with the privates.

Did some sprints today, 30:60s

Ran well on the treadmill. Did 4 in about 32:30.

Interesting PLT run today. DS liked it, were able to run their PLTs however they wanted to.

PT test today with the PVTs, it was not good. I think I had 15 or more than ran slower than 20min TWO MILE! Ridiculous.

I did a warm up mile, then ran the first mile pretty quickly. Waited for the slower guys and ran back trying to motivate them.

7:51   6:50   7:44  =  7:29 AP at 174 BPM

Good run on the treadmill today. Ran probably about an 8:20 average pace. Listened to an pod cast episode of Dave Ramsey, love his common sense approach to Finances.  Averaged around a 176 BPM. Kind of high. Being sick and a bit dehydrated were most likely the culprites.

Another run by PLTs today. I'm giving the DS three days a week to get after PT how they want to. Fridays are the only run days they get. Not bad today though, just have to run slower. I end up running back and forth a lot, so I don't get a good pace in, but right now that is fine with my "behind the knee" thing still nagging. It has been feeling much better though. Our Athletic Trainers thought it was probably a pulled hamstring muscle. That would make sense why it is taking so long to get better. I've been heating it and icing it a lot lately.

I ended up running up and down a decent sized hill about 5 times during the run, that got my heart rate going. Otherwise my Average Pace was a meager 9:51. Going up the hill I was averaging about a 8:05.

Averaged 155 BPM.

A nice little jog around the track as the trainees were doing their push-ups, pull-ups and sit-ups. I wanted to get another day of some running in, but not too much as I am still trying to get my left leg back to 100%. It is hard to limit yourself when you want to be doing more... If this is what old age has in store, I am not going to be a happy old man!

8:39   7:45 = 8:12AP  at 163Average BPM (this is encouraging, for me)

Decent run today. Not as far as I would have liked, but that is what the trainees were able to do. We did 12.5 minutes out and back and hit just about 1.5 miles in that time. Our running route is VERY hilly, so averaging around an 8:00 pace with these guys is actually fairly good.

At one point we got down to a 5:42 pace, probably down a hill.

8:15   9:12 (a turnaround)   7:21  = 8:25 AP at 166BPM

Wow, first day back running since my right shoulder surgery (4 MAR). I probably should have posted something back then, but didn't really think about it. I had some impingement issues in my right shoulder, so the doctor do a scope for that nasty bursa sack that was acting more like a brick than a pillow. Then he did a debrirement of my rotator cuff (basically shaving off all the frayed parts) and finally had to shave down some bone in my AC joint that was a bit funky and causing me some problems.

I really just tell people that my shoulder received an oil change. Nothing major, but a few little things to clean it up. Stitches are out and I am almost back to normal motion and very little pain.

It was a bit rough though pushing through this run...but that should probably be expected.

9:08   9:05  = 9:06 AP at 166 BPM

Ran around a bit with the soldiers on their final APFT.

7:28 (way to fast, but man I was already feeling insecure about my run times...I could let these young privates show me up could I?)  .5 mile in 4:00

A nice run today on the treadmill. I didn't have my HR monitor on so I don't have a lot of stats. I know I ran at basically an 8:20 AP and felt okay. I am still trying to get back to where I want to be after the surgery. Hopefully soon!

A decent run today after yesterday. I went a bit quicker today as we did an APFT for the trainees that did not pass our last test. I ran the first mile quick. The fastest I have purposefully run in 5-6 weeks since my shoulder surgery. That mile hurt the lungs, but I think I could have probably kept up at least another .5 mile at that pace. But not much more. Everything is feeling fine though, the rest of the body is great! The second mile I ran with some of the slower guys to try and motivate them to a passing score, but we still had a couple finish above the 18:00 mark...

6:52   8:12  =  7:33 AP at 167BPM

Pretty comfortable run today. Just trying to map out an accurate 2 mile course on our .5 track loop. It wasn't exactly a .5 mile, thanks to the Garmin Forerunner 305...yep I still use it!

7:45   7:31  = 7:38 AP at 169 average BPM

Nice run this morning. The weather is turning warmer...this morning may have been one of the last "comfortable" morning runs of the spring/summer/fall down here. The rest of the time is going to be sweltering heat and humidity! I felt good though. Didn't try to push it. Both my shoulder and leg are feeling great as  I am running.

8:03   8:10   7:57 = 8:03AP at 168 avg BPM

Nice treadmill run today. Trying to hit about a 5k each time I run. I got progressively faster.

8:19   8:06  8:00  = 8:08AP at 162 Avg BPM

Good run today. Got progressively faster starting at 8:30 and finishing around 8:00

Getting after it on the treadmills again. I need to loose about 15 llbs to be at a decent running weight... Not really a good dieter.

Nice treadmill run. Roughly ran my miles in:  8:29   8:14  and 7:59 for the last 1.5 miles

Ran on the treadmill again. Miles as follows: 8:29   8:14   8:00 and 7:47 for .5 mile

 My average BPM was 156. That seems a bit lower than it should be about 7-10BPM. Not sure if it wasn't reading accurately or if I have really improved that much in a few days of consistent running.

Today felt really good. Running about the same times, from 8:30 to about 7:47.

Average BPM today = 162

Pretty much a mirror image of the rest of this week. I didn't feel as good today, didn't sleep very well last night.

Average BPM = 161

Tried to jump up a little in mileage today. Hit 4 and probably averaged around an 8:20 overall.

Average BPM = 160

Wow did this run hurt! I got into the gym for the first time last week and on Friday lifted legs. I probably haven't lifted in 6 months due to time and my shoulder injury/surgery. I think I can start doing some light stuff now. Anyway, I back squatted only 135lbs and then front squatted 95lbs and I am SO sore!

Needless to say, it made running this morning a bit more difficutl than it already is! I was actually pretty happy with my times per mile. I know I can be running about 30 sec/mile faster and still feel okay, but I am still getting back into it. Better safe than sorry!

8:02   7:52   8:00  7:52  = 7:57AP at  169 Avg BPM

Today felt a little better on the treadmill. Not quite as sore as I was yesterday, but ran slower too. I averaged around an 8:15 or so at 158 Avg BPM.

I wanted to cut back a little today. I've been running a heavy (relatively speaking) load the past couple weeks and don't want to get injured. Ran on the treadmill about a 8:20 average at 159 BPM.

Ran out on the river trail today. I couldn't get the GPS started until the first mile so I am not sure what my 1st mile split was. I assume it was right about 8:00, maybe a bit under.

8:08 (2nd mile)   8:23   8:14  =  8:15 average at 166 average BPM

Great treadmill run today. I felt REALLY good. I'm not sure exactly what that was from. Maybe sleeping more last night, having a good pasta and chicken meal yesterday, or taking the weekend off. Probably a mixture of all of them I imagine.

I ran at a 8:27 pace for the most part for the whole distance and my Garmin Forerunner said I averaged a 152 BPM. That is very encouraging!

Kind of a random running day today. I did .5 mile on a track, then went to the gym and ran on the treadmill almost 2 miles, then the power went out and the treadmill stopped. It must have been a glitch because the power turned right back on, but I had to start the run over and finished with that slight break.

Hit the gym in the PM for chest day. My shoulder is not 100% and it is killing me only being able to bench press 100lbs... oh well. Slowly but surely when recovering from a surgery right?!

Played about 60 minutes of basketball today. I didn't want to chance reagrivating any injury by running.

A great run today. It was nice and cool, probably the last one of the spring/summer for us down here in Georgia. I ran good today around a .5 mile dirt track. I ended up running faster than I normally do, but I was okay with that. I hit the last .25 fairly quickly. I picked it up, not a dead sprint, but wanted to hit it harder.

7:56   7:52   7:52   7:42 (1:40 .25 mile) = 7:47 AP at an average of 169 BPM.

Went much slower today. Used the same track, just a slower pace. My legs were kind of sore from lifting yesterday and probably for running sub 8:00.

8:49   8:29   8:23   8:22 = 8:30AP at an average of 167 BPM.

Legs are feeling a bit sore/possibly injured so did a little run with the PVTs today. It was their first run of the cycle, so it was short and fairly slow. I bet we ran between a 8:30-8:45.

Starting to feel a bit weak and maybe some over-training. I think I am going to cool it for the rest of the week and see how I'm feeling come next week.

Good run today. I felt pretty good, I think the rest from last week was a good decision. My ankle is feeling just fine and I felt really good running today. I did a warm up mile and then ran a PT test with the PVTs today. I think our fastest guy did a 11:33 which was moving. I started as the last man began, and by the time I got to the mile mark there were only about 25 guys ahead of me...and that was a fairly slow mile... These kids need some work!

7:47 (this was really a warm up, but felt good)   6:43(uphill on the first half mile or so)   7:41 (ran slower on the way back with some of the weak PVTs to motivate them)

= 7:25AP at 168ave BPM

Wow first run in a while. I was on leave last week in Orlando to see my inlaws with the family. My wife's mother was diagnosed with Uterin cancer a few years back. They were recently on a mission in Malaysia and she noticed a growth on her abdomen and sure enough the cancer returned. So she has been in SLC at the Huntsman Cancer Institute getting treatments and things were looking pretty good through her first 3 rounds of Chemo.

She had a surgery to remove the dead Cancer cells and decided to make a trip to Orlando to see us and my brother-in-laws family. The vacation was great, but her health took a bad turn and she was in the ER for a few days and had to get an early flight back to SLC. She has ASCITES (I think that is right) in which over 10lbs of black fluid was drained from her abdomen. It was putting a lot of pressure on her lungs, stomach, intestines, etc.

So it was a good, but rough week last week.

Back to the run. Wow it was fast today. I ended up running with our "A group" which I am not in shape for currently...and averaged around a 7:00 pace. Yuck, I made most of the run, but that was much to quickly for me at this point in time.

Need to start running again and making a concerted effort to get back into it.

8:27   8:08   8:42

Shorter run today.

8:11   7:59   8:01

A good run today. The weather is finally beautiful and running is so much more enjoyable without the 90+ degree and 90% humidity.

8:42   8:07   7:52

Ran a PT test today. It was freezing this morning, so I think my time is a bit slower because of being unaccustomed to the cold. I am also still very out of shape so that obviously adds to my slower time. I ended up running about a 14:10. I didn't have my watch so had to go off of someone else's time. I will be getting better!

A good run today. Ran with a buddy who ran the Soldier's Marathon here at Fort Benning on Saturday with a 3:25. He was a bit sore, but that was good for me who is VERY out of shape right now.

8:42   8:05   8:16

A nice run today. It is cold though. Started running at 4:00pm and it was probably in the high 30s, plus some wind. I was not prepared for it at all. I had my little shorts and a very thin T-shirt...bad idea!

After some headwind and two decent hills, I was ready for my car heater! 

I felt pretty good about my splits/times given the conditions.

8:25   8:07   8:24   7:56  = 8:10AP  at 161 Average BPMs

Great run this afternoon. The cold front is supposed to stay for another week or so. It is going to be unusually cold for Georgia, but great for people who enjoy running outside! Today was a slow day (as are all my runs nowadays...) due in part to the many hills around our neighborhood and also my fitness level. I could probably drop a few pounds to make the running easier, but I don't think I can keep myself out of the gym lifting. I enjoy it too much. So for now, I am okay with things, but would like to be feel comfortable running at a 7:30 pace for 6+ miles.

8:40   8:29   8:16  =  8:25AP at 151 average BPM