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  1. RUN
    tired Lafarge Lusaka Marathon Route 42.67 km 04:02 09:07 pace

    Lafarge Lusaka Marathon completed. It was a rough day for a race - sunny and hot. By "hot" I mean it was 75* at race start. By the second lap it was 86*. Let's just say that the heat... read more

    • Todd
      Todd You're an Inspiration
      You're an Inspiration:

      Way to hang in there! Those are tough conditions and you finished.

      1 day ago

    • Show 5 more comments...
    • Dave P.
      Dave P.

      Way to battle through the heat to finish. Marathons in those conditions are really tough. And not getting the fuel you were expecting is also not good. You'll get the next one!

      1 day ago Like1 person

    • Patrick W.
      Patrick W.

      Way to crush it!!

      about 3 hours ago Like

  2. Time to go racing!

  3. RUN
    good Around the block 2.04 mi 00:17 08:26 pace

    Easy, short shake-out before tomorrow's marathon. I threw in a couple of 10-20 second strides just to stretch my legs. Now I need to get my last-minute things in order. Good news: I have someo... read more

    • Dave P.
      Dave P.

      Glad you've got someone to help at the race. Just don't give her any marshmallows like you tried at Erie. LOL

      3 days ago Like1 person

    • Matt

      Good luck tomorrow Rev. How cool to run a marathon in another country. Have a blast!

      3 days ago Like1 person

    • Karen F.
      Karen F.

      Have a great race tomorrow!!! Enjoy every moment!

      3 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      Matt, I ran this marathon last year - it was a last minute affair (I found out about it on Monday, signed up on Tuesday, ran on Saturday). It was horribly run last year, but they have done a lot of work, changed the course, and will supposedly have roads closed for us. So I'm going to try to race it.

      2 days ago Like

  4. Jittery. Must be taper week.

  5. RUN
    great AISL Track 4.01 mi 00:31 07:43 pace

    Plan called for last speed work before Saturday's marathon. Two miles at 6:35, with one mile warm up and one mile cool down. What does it say that I nailed the first speed work mile right on 6... read more

  6. RUN
    good AISL Track 6.4 km 00:35 08:53 pace

    My #1 son forgot his book at home, so I thought I'd just run it by the school. Then I took some laps around the track. I've got a lot to think about, so it was good to do some mindless laps.

  7. RUN
    great Lafarge Lusaka Marathon Route 13.4 mi 01:44 07:45 pace

    Sunday Runners Special Edition: We met to run the Lafarge Lusaka Marathon route to check it out. They have radically changed it from last year and we wanted to get a feel for the new course.

    I wa... read more

  8. RUN
    good Geometry 6.55 km 00:36 08:55 pace

    With no run on the schedule and a sermon to finish, I decided I would reward myself with an easy run if I got the sermon done. I did, so out the door I went. I went around our (triangular) block a... read more

  9. RUN
    good Boom 5 mi 00:41 08:06 pace

    Plan called for 5 at 8:2something. I figured I'd stay on the tarmac and run up to the boom. Trying to keep the pace even on this course is tough - 21:19 for the first half, just a little slowe... read more

  10. RUN
    great AISL Track 5.3 mi 00:38 07:10 pace

    Plan called for speed work: 5 miles including 3 miles at 6 something. I decided to run them on the track (easiest place, where I don't have to think too much). I put on the racing flats for a ... read more

  11. RUN
    good AISL Track 10.6 km 00:55 08:16 pace

    To celebrate my friends running the Boston Marathon, I decided to try out some hopeful marathon pace miles. I want to be at 8 minute mile pace/5 minute kilometer pace.

    I had to bring my wife somet... read more

  12. RUN
    good Forest 22 22 km 02:08 09:21 pace

    Met with the Sunday runners for a Forest run. Most were doing 12k, but one guy wanted to go longer, so I went with him. We ended up doing 22, some on the pavement, some in the forest. It was a grea... read more

  13. RUN
    good Powerline Tower Route 6.65 mi 01:00 09:01 pace

    My legs are finally back. I went out in the sunny afternoon (sometimes clouds would pass over the sun and that was glorious) to do some hill work. On the way out I saw some friends who were just fi... read more

  14. RUN
    tired Japan Road 10K 6.45 mi 00:56 08:44 pace

    More easy recovery miles. My little toe on my right foot (the one with the black toenail from the ultra) still hurts in my old Kinvaras, so I've kept to the Asics Gel Lyte33 for most of my run... read more

  15. FIT
    blah Yoga Hamstrings 00:30

    I warmed up with my run, then I dialed up some hamstring yoga with Coach Bonnie. My hammies are so tight that this was like torture. I found myself having to use the same mental techniques that got... read more

  16. RUN
    good Guy Scott 3.35 mi 00:31 09:12 pace

    Still with tired legs, so I took it really easy. This was more of a warm-up for yoga than a run in itself. When I got back from the 5K, I ran some plastic bags down to the street for a family who r... read more

  17. RUN
    good Forest Run 6.7 mi 01:01 09:06 pace

    Just an easy jaunt in the forest with tired legs. I didn't mean to go uphill and into the wind, but I kept it easy enough. Up the powerline hill, there was a truck delivering a big generator (... read more

  18. RUN
    tired Around the block 2.04 mi 00:20 09:45 pace

    Now those are some sore legs. Not painful, just really tired. I wonder why they are so tired - after all, I didn't run yesterday at all. LOL. Just an easy jaunt around the block, taking my tim... read more

  19. If you want to read a long recap of a long race, here it is.

  20. Shared Photo

    2nd Place Overall. 54 km 5:57.