I am publishing my running log to give you some insight into how I train.
Wed 8/6/2025
8:21 AM 70 degrees. Ran 2.59 miles easy after yesterday’s hard track workout. Elapsed time 26:37, Avg Pace 10:11, Avg heart rate 136 BPM. Mile splits: 10:07, 10:13, 10:06. Will take next two days off to rest for 5K race on Saturday.
Tues 8/5/2025
6:00 PM Track Workout. Ran 1.25 miles of warmup. Workout was: 800 hard 400 easy [6 repeats 400 hard 200 easy] 800 hard 400 easy. Great workout to prep for a 5K. Avg pace on hard runs was about 8:10.
Mon 8/4/2025
No run.
Sun 8/3/2025
9:39 AM 70 degrees. Ran 3.68 miles on hilly trail. Ran easy after yesterday’s harder run. Elapsed time 38:03. Ave pace 10:20 Avg heart rate 163 BPM. Mile splits: 10:31, 10:24, 10:13, 10:01 I was surprised by the higher heart rate, run felt easy.
Sat 8/2/2025
11:17 AM 70 degrees Ran 3.28 miles. Pushed the last half. Elapsed time 29:17. Avg Pace 8:55, Avg heart rate 142 BPM. Mile splits: 9:59, 9:11, 7:56, 7:23
Fri 8/1/2025
Vacation – no run.
Thurs 7/31/2025
No run – vacation
Wed 7/30/2025
8:30 AM 75 degrees Forgot my apple watch. Ran 4 miles at a moderate pace. I was glad to get the run in on this vacation week.
Tues 7/29/2025
8:43 AM 78 degrees Ran 3.28 miles Elapsed time 33:28. Avg pace 10:11 Avg heart rate 137 BPM Mile splits: 11:05, 10:42, 9:08, 8:44 Ran easy first half, picked up the pace on second half.
Mon 7/28/2025
No run.
Sun 7/27/2025
No run (vacation week)
Sat 7/26/2025
Ran 3.28 miles Elapsed time 33:16 Avg pace 10:07 Avg heart rate 144 BPM.
Fri 7/25/2025
No run.
Thurs 7/24/2025
12:46 PM 85 degrees and humid. Ran 3 miles. Elapsed time 33:58. Avg pace 11:01. Avg heart rate 125 BPM. Due to heat and humidity I decided to run 2 miles real easy. After 1st mile, I decided to do 3 miles, but still just run easy.
Wed 7/23/2025
8:12 AM 64 degrees. Ran 3.28 miles at moderate pace. Elapsed time 32:30. Avg pace 9:54, Avg heart rate 114 BPM. Mile splits 10:10, 10:05, 9:31. I felt good about getting out early to get the run in, after last night’s track workout. Starting to look for another race.
Tues 7/22/2025
6:05 PM Track workout. 75 degrees. Ran one mile easy to warmup for the workout. The workout was run 1 min 30 seconds easy then run 3 minutes at 5K pace. Repeat this 8 time. Total distance 4 mile. Elapsed time 39:53. When the coach rang a bell, you would change pace. This was a hard, but great workout. When I was running hard, I just kept pushing until I heard the bell. It was great prep for racing where I need to keep pushing until I cross the finish line.
Mon 7/21/2025
No run.
Sun 7/20/2025
8:35 AM 76 degrees Ran 3.27 miles easy. Elapsed time 33:37 Avg pace 10:16, Avg heart rate 113 BPM. Mile splits 10:25, 10:39, 9:45. Legs were a little stiff, but wanted to get in a short run. Glad I did.
Sat 7/19/2025
8:51 AM 61 degrees-no humidity. Ran 3.63 miles, elapsed time 35:15, Avg pace 9:42, Avg heart rate 158 BPM, Elevation gain 272 feet. Felt good after yesterday’s run.
Fri 7/18/2025
9:45 AM 68 degrees, no humidity, windy Ran 6.22 miles. My goal was to work, but not race, the entire 6.2 miles. Elapsed time 1 hour 2 minutes 42 seconds. Avg pace 10:04, Avg heart rate 166 BPM. Elevation gain 269 feet. Mile splits: 9:45, 9:29, 10:12, 10:56, 10:32, 9:36.
Thurs 7/17/2025
No run, legs were tired, took the day off
Wed 7/16/2025
8:50 AM 75 degrees, Ran 4.09 miles. Elapsed time 42 minutes, Avg pace 10:15, Avg heart rate 158 BPM. Mile splits: 10:37, 10:18, 10:12, 9:51. After track workout, I ran at a steady pace. I was happy that I got up and ran before the afternoon heat.
Tues 7/15/2025
6:12 PM 85 degrees and humid. Track workout. Ran one mile easy to warm up. 12:36 pace. Workout was 1200 hard- 8:13 pace, 400 recovery, 800 hard- 8:06 pace, 400 recovery,1200 hard – 8:35 pace, 400 recovery, 800 hard – 8:24 pace, 400 recovery, 1200 hard- 9:17 pace, 400 recovery.
Mon 7/14/2025
2:08 PM 84 degrees Ran 2.15 miles. Ran easy due to heat. Avg pace 10:51 Avg heart rate 139 BPM. Mile splits: 10:54, 10:42
Sun 7/13/2025
No run.
Sat 7/12/2025
8:45 AM 72 degrees Ran 3.26 miles. Elapsed time 31:06 Avg pace 9:31, Avg heart rate 166. Mile splits 10:04, 9:44, 8:51. My goal was to run an average pace under 10 min.
Fri 7/11/2025
72 degrees. Ran 3.65 miles on hilly trail. I started on a downhill and this gave me a quicker pace. I tried to hold that pace the whole way. Elapsed time 34:14. Avg pace 9:23 Avg heart rate 169. Mile splits 9:30, 9:15, 9:22, 9:16 This was my fatest pace in a while.
Wed-Thur 7/9 -7/10
Travelling and did not run.
Tues 7/8/2025
Track was cancelled due to weather. No Run.
Mon 7/7/2025
5 PM Ran on the track with members of high school track team. Total miles was about 3. I ran an 800 in 3:47.
Sun 7/6/2025
8:29 AM 68 degrees. Ran 3.37 miles. Elapsed time 37:03 Avg pace 10:59 Avg heart rate 133 BPM. Easy run after taking 2 day fourth of July break.
Sat 7/5/2025
No run.
Fri 7/4/2025
No run.
Thurs 7/3/2025
9:37 AM 75 degrees. Ran one mile out on flats and one mile back, then ran 3 mile hill trail. Elapsed time: 57:12 Avg pace 10:47, Avg heart rate 166 BPM. Mile splits 10:39, 11:34, 10:42 10:32 10:26 I was happy with my effort on the hills.
Wed 7/2/2025
No run today.
Tues 7/1/2025
6:34 PM Track workout was hills. For 30 minutes we ran hard up the hill and easier down the hill. Temperature was 94 at the start but there was a breeze. Avg pace 10:06, Avg heart rate 13 BPM. Elevation gain 412 feet. Total distance 3.04 miles. This was a hard but good workout.
Mon 6/30/2025
8:26 AM Ran 3.26 Miles easy with a dog. 62 degrees, nice day to run. Elapsed time 35:59 Avg pace 11:02 Avg heart rate 148 BPM.
Sun 6/29/2025
8:11 AM Ran 8.07 miles. My goal was to run 8 miles, I did not care what the pace was. Elepased time 1 hour 39 min 11 seconds. Avg pace12:17 Avg heart rate 135 BPM . Mile splits 11:16 11:11 12:16 13:42 12:50 12:40 12:24 11:51
Ran 5 days this week.
Sat 6/28/2025
Ran 1 mile super easy with the dog.
Fri 6/27/2025
11:37 AM 70 degrees Ran 3.63 miles on hilly course, my main goal was to get another run in. Ran easy but still needed to work the hills. Elapsed time 39:36 Avg pace 10:54 Avg heart rate 131 BPM elevation gain 266 ft. Mile splits 11:06 10:53 10:32
Thur 6/26/2025
8:50 AM 69 degrees Ran 3.23 miles on a flat course. Easy run after yesterdays track work out. Elapsed time 35:12 Avg pace 10:54 Avg heart rate 151 BPM. Mile splits 10:37 10:37 11:08 Felt good to get the run in. Will strive to do more runs per week.
Wed 6/25/2025
6:30 PM Track practice. Temperature 90 degrees. Workout was 800 hard – 400 easy, 400 hard- 400 easy 6 times, 800 hard – 400 easy at end. first 400 – 8:00 pace, second 400 – 8:00 pace, third and fourth 400 7:56 pace, fifth and sixth 400 7:54 pace. I was happy with running last 400 faster than the first 4 – 400’s.
Tues 6/24/2025
No run, track practice was cancelled due to high temperatures.
Mon 6/23/2025
8:06 AM 73 degrees. Ran 4 miles. Elapsed time 43:17, Avg Pace 10:36, Avg Heart Rate 172 BPM. Mile splits 10:49 10:27 10:41 10:16. Seemed like I had to work harder to run an easy pace.
Sun 6/22/2025
No run.
Sat 6/21/2025
No run.
Fri 6/20/2025
7:59 AM 63 degrees, windy. Ran an easy 3.28 miles to loosen up legs after yesterday’s run. Elapsed time 36:38 Avg pace 11:09 Avg heart rate 131 BPM. Mile splits: 11:07 11:30 10:47.
Thurs 6/19/2025
11:08 AM 71 degrees, cooler by the lake. Ran 6.3 miles in 1 hour 2 min 27 sec. Avg pace 9:54. Avg heart rate 153 BPM. Mile splits: 10:49 10:10 9:47 9:57 9:40 9:11 Wanted to run harder than an easy pace and hold it for the entire run. I was happy with the results.
Wed 6/18/2025
No run.
Tues 6/17/2025
No run
Mon 6/16/2025
9:15 AM 65 degrees, sunny, no wind. Great day to run. Ran 5.15 miles in 59:39 minutes. Mile splits: 10:28 11:03 11:45 11:59 12;07. Avg pace 11:34 Avg heart rate 135 BPM. Working to increase my distance for upcoming 10K. The first three miles were run on a hilly course. Elevation gain was 297 feet. Next two miles were relatively flat, but the hills took a lot out of my legs.
Sun 6/15/2025
10:36 AM 62 degrees. Ran 4.06 miles. 43:55 Mile splits 10:56 11:07 11:03 10:04 Easy run after yesterday’s 5K. Legs felt better after the run.
Sat 6/14/2025
4:07 PM 63 degrees. Ran Flag Day 5K. 1017 entries. The race raised money for service members that were injured in combat. Ran 26:51, Mile splits: 8:55 8:47 8:26 Avg Pace 8:39, AVG Heart Rate 145 BPM. Finished 4th out of 34 in M70-99. Finished 218 out of 1017. This was a special event that raised money to honor a 1st Leutenant who died in Afghanistan. His family formed a foundation in his honor that has raised over one million dollars.
Fri 6/13/2025
No run.
Thurs 6/12/2025
No run.
Wed 6/11/2025
10:50 AM 71 degrees, nice day. Ran 3.3 miles easy. Needed to loosen up my legs after hard track workout yesterday. Mile splits: 11:07 11:04 10:52 Avg Pace 11:03 Avg Heart Rate 121 BPM. Total workout time 36 min 36 sec. Will take the next two days off to get ready for 5K Race on Saturday.
Tues 6/10/2025
6:00 PM 63 degrees Track Workout, 1600 warmup, 1600-8:26 pace(400 recovery), 1200-8:08 pace(400), 1000-8:13 pace(200), 800-8:10 pace(400),400-8:04 pace(400), 200-8:04 pace(200) Good work out.
Mon 6/9/2025
1:48 PM 62 degrees. Ran 3.65 miles. (Hilly trail. Scenic) Mile splits 10:16 10:07 10:07 Avg pace 10:02, Avg Heart rate 145 BPM, elevation gain 278 FT. Good workout.
Sun 6/8/2025
No run.
Sat 6/7/2025
7:45 AM 61 degrees. Cloudy. Ran 3.16. Wanted to run simulated 5K to get ready for next weeks 5K race. Mike splits: 8:58 8:53 8:20 Avg pace 8:43 Avg Heart rate 143 BPM. Total time was 27:32. Last mile it felt like my legs were starting to gret stiff, but pushed thru it. Turns out the last mile was 30 seconds faster than the previous mile. Will try to go faster in the first two miles next week.
Fri 6/6/2025
No run.
Thurs 6/5/2025
8:40 AM 67 degrees. Nice day. Ran 3.28 miles. Easy run. Felt strong at the end. Mile splits: 10:18 10:04 9:31.
Wed 6/4/2025
1:40 PM, ran 3.23 miles. Felt really slow and stiff at the start. Loosed up towards end of first mile. Mile splits: 10:25 9:38 8:54 Wanted to run negative splits. Goal is to feel strong for the finish of a 5K.
Tues 6/3/2025
No run, traveling back from a trip.
Mon 6/2/2025
10:00 AM in Reno. Ran 6.02 miles along the Truckee river. Great scenery. Mile splits: 10:18 10:34 11:00 10:43 10:47 11:04 Avg Pace 10:45 Avg Heart rate 141 BPM. Enjoyed the run.
Sun 6/1/2025
No run.
Sat 5/31/2025
10:29 AM, Reno Ran 4.20 miles along Truckee River. Easy run. Avg Pace 10:22, Avg Heart Rate 129 BPM Mile splits 10:19 10:49 9:50 10:07
Fri 5/30/2095
9:34 AM in Reno, ran 4.36 miles. Easy. Avg Pace 10:53, Avg heart rate 127 BPM,Mile splits 10:37 10:59 10:32 10:41.
Thurs 5/29/2025
No run, travel day
Wed 5/28/2025
No run
Tues 5/27/2025
First track workout of the year. 6:30 PM 15 minute warmup then interval workout. Ran 5 sets of:
600 hard 200 easy
300 hard 100 easy
It was a good workout and I was happy with my pace. Unfortunately, I had golfed earlier today and was still wearing my golf watch and not a running watch, so I do not have any stats to publish.
Mon 5/26/2025
No run.
Sun 5/25/2025
9:01 AM 50 degrees, no rain. Ran 3.28 miles. Felt strong, ran at a quicker pace. First half uphill, second half down hill. Mile splits: 10:18 9:40 8:31.
Sat 5/24/2025
No run.
Fri 5/23/2025
9:37 AM 42 degrees and rain. Ran 3.29 miles. Legs felt stiff at the start and loosened up after first mile. Mile splits 11:14 12:16 10:33. Avg pace 11:15 , Avg heart rate 144 BPM, elevation gain 89 FT. I felt good after completing the run on a cold rainy day.
Thurs 5/22/2025
No run. Did workout at gym.
Wed 5/21/2025
9:51 AM 50 degrees. Ran 6.12 miles at a comfortable pace around the lake. Enjoyed the run. Mile splits 10:27 10:24 10:41 10:47 10:47 10:03, Avg heart rate138 BPM.
Tues 5/20/2025
No run. Track practice cancelled.
Mon 5/19/2025
10:54 AM 50 degrees and windy. Ran 4 miles easy to loosen up my legs after yesterday’s race. Mile splits 11:16, 11:44, 11:41,10:39 Avg heart rate 139 BPM.
Sun 5/18/2025
10:32 AM Ran Trav’s Trail 3 Mile trail race. Mile splits 8:57, 9:21, 9:01. Happy with my run. Hilly trail course, finshed strong. Weather was perfect.
Sat 5/17/2025
No run.
Fri 5/16/2025
No run.
Thurs 5/15/2025
9:13 AM: 60 degrees and cloudy, ran 2 miles easy.Avg heart rate 140 BPM. Mile splits 10:52, 11:40. This will be my last run before Sundays 3 mile trail race. I like to take the two days off before a race. By race day, I am antsy and really want to run. When I do, I am running on fresh legs. Everyone is different, but this approach works for me.
Weds 5/14/2025
1:01 PM 58 degrees and sunny, ran 2.28 miles easy.Mile splits 10:52, 10:35. Easy run. It was a hilly course so I consentrated on short strides and pushing off as I went up hill.
Tues 5/13/2025
No run today.
Mon 5/12/2025
8:33 AM: 47 degrees and sunny, ran 3.3 miles easy. Avg heart rate 139. Mile splits 10:59, 11:23, 11:40 Saving next hard run for 3 mile trail race on Sunday.
Sunday 5/11/2025
No run. Spent the entire day doing yard work. First non-rainy day in a long time.
Sat 5/10/2025
8:53 AM: 50 degrees,rain, Ran 3.2 miles, Mile splits 10:31, 10:17, 8:35 First mile was all uphill, last mile all downhill.
Fri 5/9/2025
Cold rainy day. Group run cancelled. No run today.
Thur 5/8/2025
3:13 PM: 60 degre’s and sunny, Ran 3.25 miles, Avg pace 8:50, Avg heart rate 144 BPM, Mile splits 9:04, 8:51, 8:39, 8:12.
Wanted to simulate race pace for upcoming trail race on 5/18/2025. This was my best pace for a training 5K in a while. First mile was hard. For the second mile, I concentrated on following thru with the push off on every step. For the third mile, I still concentrated on the pushoff and I told myself to hold the pace and run like someone was about to pass me. I was happy with the results.
Tues-Wed 5/6, 7
No Run
Mon 5/5/2025
10:52 AM: Cool day, light rain, Ran 3.3 miles,Avg pace 9:28, Avg heart rate 165 BPM, Mile splits 10:09, 9:28, 9:01, 8:33
Ran on rail trail. Concentrated on pushing off with my foot before bringing it forward.
Sun 5/4/2025
No run today.
Sat 5/3/2025
9:44 AM: Ran 3.8 miles, Avg pace 9:57, Avg heart rate 142 BPM, Mile splits 10:24, 10:11, 9:47. Ran on a rail trail and tried to run negative splits.
Fri 5/2/2025
8:49 AM: Ran 3.3 miles,Avg Pace 10:04, Avg heart rate:136 BPM, mile splits 10:49, 10:24, 9:15. First run after traveling back to NH. First half was uphill, last half down hill. Needed hill work to prep for trail run in two weeks.
Mon-Thurs 4/28/25 – 5/1/25
No running during trip back up north.
Sun 4/27/2025
8:22 AM: Ran 3.3 miles, Avg pace 10:03, Avg heart rate 153 BPM Mile splits 10:57, 9:50, 9:33. Started out stiff and was able to loosen up. Last run before we start our trip up north.
Sat 4/26/2025
8:38 AM Ran 3.3 miles Avg pace 11:35, Avg heart rate 125 BPM Mile splits 11:04, 11:21, 12:13 (Easy run)
Fri 4/25/2025
No Run
Thurs 4/24/2025
8:13 AM: Ran 3.25 miles, AVG pace 10:22, AVG heart rate 146 BPM Mile splits 10:26, 10:21, 10:16
Wed 4/23/2025
11:45 AM: Ran 2.16 miles easy. Avg Pace 11:51 Avg heart rate 109 BPM. It was my 75th Birthday, just wanted to get a run in.
Tues 4/22/2025
8:47 AM: Ran 5 miles Average pace 11:24, last mile was the quickest. Avg heart rate 141 BPM.
Sun – Monday:
No running. Grandkids are here.
Sat 4/19/292
8:14 AM: Ran 3.16 (simulating a 5K race.) Average pace 9:25. Avg heart rate 141 BPM. Mile 1 9:30, mile 2 9:16, mile 3 9:25.
Total time: 29:44. At this point in my training I am happy with the time. I had to push to keep up the pace. Need to do some speed work before next 5K race try.
Fri 4/18/2025
8:25 AM: Ran 2.2 miles, easy, at 11:42 pace. 122 BPM. Hope to have a hard run tomorrow.
Thur 4/17/2025
Rest
Wed 4/16/2025
This morning at 7:54 AM, I ran 3.3 miles. My goal was to run faster on the second half of the run. The second half (1.65) was 2 minites and 17 seconds faster than the first half.
Tues 4/15/2025
This morning at 8:16 AM, I completed a 3.3-mile run. My mile splits were 10:19 for the first mile, 10:10 for the second, and 10:18 for the third, with an average heart rate of 142 BPM.
About three weeks ago, I underwent pulse field ablation to treat my AFIB. After each run, I monitor my average heart rate. I use my Apple Watch to track running metrics through the fitness app, and I rely on the ECG app to check for signs of AFIB.
I’ve registered for a three-mile trail race on May 18th, and my training is focused on preparing for that event.
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