Monday (6/22): I ran 5 miles on the treadmill at the gym at lunch.  I averaged a 9:03 pace.  I have got bored with my normal 5 mile treadmill lug so I found this interval plan and tried it today.  Not  bad…

Tuesday (6/23): No workout

Wednesday (6/24): I ran with my MUSC running group at 5:30 a.m..  We had a good turnout of 7 considering it was already in the 80s at this time of morning.  We got in our usual 4 miles around downtown at a 9:12 pace.

Thursday (6/25): I did a 5 mile treadmill tempo run at the gym on the treadmill at lunch.
10 minutes: 10 minute pace (6.0mph)
25 minutes: 8:06 pace (7.4mph)
10 minutes: 11 minute pace (5.5mph)

Friday (6/26): No workout

Saturday (6/27): Today Luke, E-Mack, Weston, & I ran around downtown Charleston.  It was a much more comfortable Saturday run than last week.  It was 77 degrees and 94% humidity.  We ran through Waterfront Park, the Battery, the Citadel campus, & Hampton Park.  The Carnival Fantasy was also in port.  We plotted out a route with mostly shade so that helped make the run more enjoyable.

If you haven’t done so, please consider supporting me in my 50 By 50 Challenge with a donation in my GoFundMe account.  Simply click on the logo below.

2015 Yearly Running Goal: 900 Miles
Weekly Mileage: 24.16 Miles
Remaining to Goal: 381.54 Miles

Monday (6/15): I ran 4 miles on the treadmill at the gym at lunch.  I averaged a 9:14 pace.

Tuesday (6/16): No workout

Wednesday (6/17): I ran 4.25 miles with my MUSC running group at 5:30 a.m. at a 9:19 pace. Wow it was a warm run at 79 degrees and 89% humidity at 5:30 a.m.  We did 30 second walk breaks on the miles to reboot.

Thursday (6/18): No workout

Friday (6/19): I did 4 miles worth of speed intervals on the indoor track at the MUSC Wellness Center.  I ran a 1 mile warmup, then did 6×400 intervals. The pace range was 6:58 to 7:38 on the 400m’s.

Saturday (6/20): In a word…. HOT…. this was probably the hottest, muggiest run I have ever done.  It started at 77 degrees and ended at around 84 degrees, with 89-95% humidity.  Thanks goodness I have great running partners that came out and ran this morning.  Thanks to Dan, Luke, Aaron, & Rachel for enduring the heat!  We slowed our pace quite a bit, and averaged a 10:18.

We just happened to be scheduled for 9 miles today.  So we ran the 9 miles in memory of the 9 victims & families of the Emmanuel AME Church shooting this week here in Charleston.  Even in the face of tragedy, I am proud of our town coming together in support instead of riots & protests as in the recent past of other towns.  I want to commend our law enforcement personnel in the quick work and apprehension of the suspect.  Now we can begin the recovery process.

Afterward, Dan bought us all chocolate milk for recovery.  Rachel needed soy milk, so this was the smallest he could find.  She chugged it like a champ!

Here is our soaked post run selfie.

If you haven’t done so, please consider supporting me in my 50 By 50 Challenge with a donation in my GoFundMe account.  Simply click on the logo below.

2015 Yearly Running Goal: 900 Miles
Weekly Mileage: 21.28 Miles
Remaining to Goal: 405.69 Miles

This week was a momentous occasion in my running tenure, as I crossed over the 4,000 total miles mark.  We also got to participate in the Summerville SC Guinness World Record for the Largest Sweet Tea at 1,400 gallons.  It was quite the event.

Monday (6/8): No workout.  I took my Awana clubbers from church to Blackbeard’s Cove in Mt. Pleasant for a day at the park!

Tuesday (6/9): I ran 5 miles on the treadmill at the gym over lunch.  I ran at an 8:39 pace.

Wednesday (6/10): I ran 4 miles with my MUSC running group at 5:30 AM at a 9:35 pace. Summer is now upon us so we all decided we were going to start backing the pace down some.

Thursday (6/11): No workout

Friday (6/12): Today was a specialty day, for Hill Repeats.  I went over and ran them on the treadmill at the gym.  It totaled out to about 4.6 miles.  Here was the breakdown.
10 Minute warmup (10:00)
5% incline – 2 minutes
7% incline – 2 minutes
9% incline – 2 minutes
-2% decline – 2 minutes
Repeat x 3 (6.5mph)
10 minute cooldown (10:30)

Saturday (6/13): Chris, Luke, and I ran the Summerville Sawmill Branch Trail.  We started out with Chris for 2 miles, who killed it at a 10:45 which was a personal best for him.  His app gave him a 5K PR award (picture below)!  Congrats Chris!  Luke and I continued on and ran 9 miles and averaged a 10:05 overall pace.  It was quite the warm morning.  We started at 70 degrees & 100% humidity, but that built to 75 degrees by the end.

If you haven’t done so, please consider supporting me in my 50 By 50 Challenge with a donation in my GoFundMe account.  Simply click on the logo below.

2015 Yearly Running Goal: 900 Miles
Weekly Mileage: 22.73 Miles
Remaining to Goal: 426.98 Miles

Monday (6/1): 5 miles on the treadmill at the MUSC Wellness Center at lunch, average pace 8:36.

Tuesday (6/2): No workout

Wednesday (6/3): Happy National Running Day.  I ran 4 miles with my MUSC running group at 5:30 AM at a 8:43 pace. It was pouring rain, so we had to go in the gym and run on the treadmills.

Thursday (6/4): No workout

Friday (6/5): I started back my specialty work this week. I ran a 4.9 mile Tempo Run on the treadmill at the gym at lunch.  I ran 10 minutes at a 10:00 pace (6.0mph), 25 minutes at an 8:15 pace (7.3mph), then the last 10 minutes at a 11:06 pace (5.5 – 5.0mph).  The treadmill was set on a 1% incline.

Saturday (6/6): Today Dave and I ran 8 miles on the West Ashley Greenway.  We started about 6:30a and still didn’t beat the summer warmth, with 68-72 degrees and 94% humidity.  We averaged a 9:42 pace.

If you haven’t done so, please consider supporting me in my 50 By 50 Challenge with a donation in my GoFundMe account.  Simply click on the logo below.

2015 Yearly Running Goal: 900 Miles
Weekly Mileage: 21.95 Miles
Remaining to Goal: 449.71 Miles