Running with friends is better.
I’m back! Following two weeks of solo running in Hawaii, I’m back home and getting back to running with friends and my home club. I’m a social person and enjoy engaging with people in person, especially during a run. On Sunday evening I had a feeling this was going to be a great week of running.
My hunch was correct.
For the past six weeks I’ve been running 35-40 miles per week and started to feel the effects with increased fatigue and performance decline. Last week I decided to take a “cut-back” week and reduced my weekly mileage to just 20-miles and reduced all my runs to a heart rate of 120bpm or less.
It paid off!
This week my legs felt like compressed springs with loads of potential energy just waiting to be released! While that feeling was lingering all week, it wasn’t until Thursday that I was able to let the feet go and push the heart rate up. I set a new PR on Thursday at the Deep River 5-miler and followed it up just 12hrs later with a fast 10K on Friday morning.
I ran with friends every day this week except today (Sunday). More than just running with friends, this week included celebrating two birthday’s, saving a Turtle, a Run Club Takeover, 6-miles with a fellow Veteran and finished up with feeding my friends.
This week had a few milestones as well. I hit 500-miles YTD along with having the highest mileage week of the year at 44-miles. My weight leveled out to 204lbs with hopes of being well below 200lbs by Memorial Day weekend. The Run Streak continues with Sunday being day 78 of at least 1-miler per day.
I hope you enjoy this week of The Long Run and my personal journey to Qualifying for Boston. Beyond the goal of a fast Marathon, this week highlights the importance of friends. Running with them, celebrating with them and serving them.
Monday: 4.21.2025 (JD 110): 5 at 5.
It felt great to be back home and running with friends! Even at 5am, though I was a little disoriented. My discombobulation is a result of getting just shy of 4 hours of sleep in a 36 year period during my return travels from Hawaii to North Carolina. I finally fell asleep at 8:30pm on Sunday and when I woke up at 4:30am on Monday morning it was difficult to comprehend I’d be running in 30 short minutes.
At 4:55am, I wasn’t the first person to arrive at the start. I was really pleased to see the group kept the Early Risers morning runs alive and well while I was out of town. Despite my pleasure of seeing a growing group of runners, I was tired and not all with it. It started with forgetting my towel and Dude Wipes.
We started our run at precisely 5:05am and just 30 seconds into the run I realized I’d forgot my knuckle light. Looks like I was going to be running in the dark. Luckily around mile 2 we passed back by the vehicles and I was able to grab my light.
This early Risers group at 5am started with Maureen and myself back in February when it was just the two of us and has grown to a group of a dozen or more. This morning I got in the entire run with Maureen by my side and we had a great conversation which made the miles tick by without even noticing. Maureen is a former collegiate swimmer who also attended the Olympic Trials and later was a Collegiate Swimming coach. Her husband is also a former swimmer and triathlete, they have a family of athletes. To be able to run with her and hear her athletic stories is always intriguing to me. It made the run go by so much faster.
Apparently it was too fast because a few of our runners were struggling on the first mile, even for Renae, who was starting her birthday celebrations early with a 5am run! The reality is, she’s a strong runner who can easily clock in sub 9-min/miles on any given run, however this morning wasn’t one of them. That’s alright, everyone has those days. I have at least 5 of those days a month, where every step is a struggle.
Overall we finished the 5-miles well before our 6am hit time. A few more runners kept going to get in more distance while Ken and I carried on a good conversation waiting for Stacey to finish up.
Running with friends truly is better.
Hawaii might be known as Paradise and yes, it is very nice. However the real paradise in life is having good health, a loving family and great friends. I’m lucky to have all three at the moment and take none of it for granted.
5.03 miles | Avg Pace: 8’55” | Avg HR: 133 | Best Mile: 8’38” | 64°F at 90%
It was an impromptu and short notice invite to meet up with Renae and her husband Hunter at one of our local hotspots to celebrate her birthday on this Margarita Monday. There was a lot of cross-over from the 5am crew to the 6pm celebration and it was great to see.
Running for me is very much social. It feels great to see friends on a weekly basis on runs and even better to celebrate with them. From PR’s to Birthdays, Baby Births, Retirements and Life Achievements.
Tuesday: 4.22.2025 (JD 111): “It’s only 2-miles”
It’s been a few weeks since I got in a run with Dave, so when he sent me a text about getting in a mid afternoon run, I had to figure out a way to make it happen. The earliest I could get on trail was 5:30pm, so we set a time and location and I’d get to run with my friend again.
This is the social aspect of running. My only intent on this run was to have a conversation with my friend at whatever pace and distance he was doing. Whatever he was up for, I was in. It was that simple.
With Dave, that could be hill repeats, a long run or intervals. He’s been training extensively for Ultra-Marathons and sticking to heart rate training for the long-haul races ahead of him. Today was no different. Really we were there to measure out some distances for “Hill Repeats” and plotting new routes. It was an interval of running and walking commanded by the heart rate beeps on his Garmin watch.
Overall it was a great 3.24 miles with a friend I hadn’t been on trail with for a while. I had zero qualms about our pace or walking.
At 6:20pm we made our way over to Vinson’s Pub & Eatery for the run club meet up. With intense rain clouds overhead and thunder booming in the distance, I was surprised to see so many people ready to run. My intent was to show up, say hello, take the picture and then depart. Then peer pressure set it.
With the rain clouds gathering overhead, most people were only going for 2-miles and just like that I was pulled in with peer pressure. Surely I could do another 2-miles, that’s easy work.
So I stepped off with Laura and Carmen and we made our way under a rain-free sky for our out-and-back run. As the minutes passed, the sky continued to clear up and it was evident that it was God’s intent for me to run again with friends. We got no rain, no thunder and no lightning. It was actually pretty good running conditions for this short run.
Run 1: 3.24 miles | Avg Pace: 12’34” | Avg HR: 104 | Best Mile: 12’17” | 72°F at 89%
Run 2: 2.11 miles | Avg Pace: 10’31” | Avg HR: 114 | Best Mile: 10’00” | 72°F at 89%
Wednesday: 4.23.2025 (JD 112): Run Club Takeover
For the third year in a row we are participating in a “Run Club Takeover” throughout the spring. Starting in March and going through June, once a month all the local run clubs around us will surge over to one club in a massive showing of runners. It’s always a good time where you get to run a new route, meet new people and see what other clubs are doing.
This evening we surged to Oak City Brewing to run with Beer City Runners. They have a really great location, next to a city park, across the street from an entrance to the Capital Area Greenway system and surrounded by great neighborhoods. Not to mention the beer from Oak City Brewing is pretty damn good.
I got a text from Mike, saying he arrived early and was getting in some early miles and was wondering if I wanted to join in. I planned on getting their earlier, but life got busy and I wasn’t able to get there until around 6:10pm. Luckily it was enough time to get in just over a mile with Kean and Mike down the greenway system.
After a short warmup run we started our 5K run with the rest of the runners who surged there and I found myself shoulder to shoulder with one of my clubs runners I’d never ran with before. This worked out great as I didn’t know the route, so following along with a great conversation made this run easy and enjoyable under even better weather conditions.
To top it all off, I was able to save a turtle while on my drive home. This small act of kindness to these small, slow land animals has become a recurring spring devotional. Every spring, around this time Turtles are trying to make their way across the roadways and trails and I do my best to save as many as possible.
Run 1: 1.26 miles | Avg Pace: 9’42” | Avg HR: 122 | Best Mile: 9’38” | 79°F at 43%
Run 2: 3.12 miles | Avg Pace: 10’12” | Avg HR: 124 | Best Mile: 9’49” | 79°F at 43%
Thursday: 4.24.2025 (JD 113): Who knew it’d be a PR? Not me.
After a few weeks of running solo, this has been an incredible week of running with friends. I had initially planned on getting in a few solo miles before the usual 5-miler this evening, so I arrived early. It also helps when getting a parking spot.
As I was pulling in I see Justin prepping for some early miles and asked if I could tag along. He agreed and we had a plan. Get in one or two early miles before the 5-miler at 6:30pm. The pace would be easy and conversational. Something I was looking forward to. As we were stepping off I caught a glimpse of Laura taking off for some early miles along with Kean. It’s great to see so many people putting in more work than the usual 5-miles on Thursdays.
If you want to be a better runner, run with better people.
It’s hard not to continually improve over time when the community of people I’m running with are consistent and willing to do just a little bit more to get better. It’s an amazing thing to witness and be a part of. This is life and life is good.
After the warmup run, I felt great. With a few announcements to put out and a picture to take, I was able to get my heart rate back down to resting before the start of the 5-miles.
The Deep River 5-miler.
Less than 30 days ago I set a new PR on this course by running a 39:53 and finally completed this run in under 40 minutes. A feat that took six years in the making! Once I finally broke that 40min threshold, I knew the flood gates had been breached and it’d only be a matter of time before I did it again.
This evening was that time! Except I did it even faster!
That wasn’t my intent when stepping off. I actually started this course dead-last after stopping traffic for the club and everyone else had already took off down the road. I simply started my watch and started running.
In the first mile I passed many friends and kept the pace comfortable and quick. I linked up with my friend Thomas, who is a great runner whom I’ve seen tackle this course in under 40 minutes on many occasions. We were talking and having a good conversation until we nearly linked up with his wife Mandy who was pushing hard up the hill.
I simply couldn’t believe I was going faster than Thomas and Mandy. I’ve been running with them for years and never has there been a time when I was faster than either of them.
It was nearly unthinkable, but I finally caught up to Mandy and kept going. I was feeling good and I knew Thomas was going to finish this run with his wife and I didn’t want to be a third wheel. I continued on with my run and would link back up with them at Deep River for the post-run social.
I kept pushing the pace and trailing not far behind Kean who simply wouldn’t relent. We made it to the turn around and still I couldn’t catch him. On the return 2 miles I passed Artur, a fellow Veteran who said to me:
“No matter what, don’t stop running!”
That was just the motivation I needed to keep pushing the pace for a sub 40-minute 5-miler, again. Little did I know it would lead to a new PR.
Just when I felt my legs getting tired or the pace seeming unsustainable, the words from Artur echoed in my head and I felt a sense of determination to keep going. How could I pass them at mile 3 feeling strong and moving quick, only to face them 2 miles later at the finish and admit I simply couldn’t make it.
Overall this was a great run with an unexpected outcome. When I finished up I didn’t tell anyone about my PR and simply went about my way with a cold beer and good conversation.
Thank you Artur for the words of encouragement on this run!
Run 1: 1.36 miles | Avg Pace: 10’15” | Avg HR: 119 | Best Mile: 10’05” | 76°F at 39%
Run 2: 5.02 miles | Avg Pace: 7’47” | Avg HR: 151 | Best Mile: 7’24” | 76°F at 39%
Friday: 4.25.2025 (JD 114): Trying to keep up.
Roughly a year ago a guy at the YMCA asked me if I was a Veteran. That man was Tommy, and from then on we’ve crossed paths on many occasions at the gym. On one of those occasions he was putting in some serious work on the treadmill, so I figured I’d ask if he wanted to get in some miles outdoors instead. Without hesitation he was in and a week later we logged a 6-mile run.
Fast forward a few months and on Thursday morning I noticed him running again on the treadmill. So I asked again if he wanted to take it outside. Just like the first time he was quick to say yes and we agreed to meet up on Friday morning at 6:15pm for a 6-mile run.
Tommy is a retired United States Marine with over 20yrs of service. A few years older than me, he’s an example of what a Veteran can do beyond service. Continued physical fitness and service to his community while raising a great family. With so many horror stories of Veteran’s committing suicide or living dysfunctional lives, it’s always great to see a fellow veteran succeeding and thriving in today’s world.
I knew keeping up with Tommy was going to be a challenge. He consistently runs a sub 8’min mile and it’s not uncommon to log 7’30” miles or faster. I knew I could keep up if I pushed hard, but with this being a conversational run, I’d have to back it off closer to an 8’00”.
It was a good run around town and the overall pace was right around where I needed it to be.
Thank you Tommy for the run. Keep getting after it and setting the standard and being a great example for Veterans.
6.24 miles | Avg Pace: 8’08” | Avg HR: 142 | Best Mile: 7’52” | 62°F at 96%
Saturday: 4.26.2025 (JD 115): Another trip around the sun.
By the grace of God, I’ve officially made 44 trips around the sun and found myself at the trail head for a run with friends followed by an onsite breakfast social to celebrate the day. This is just the start of my day and the rest of the day is planned to be relaxing and quiet with my wife and son. Most people who arrived this morning had no idea it was my birthday and were just showing up for a run and breakfast.
Trail running is a great way to break up the monotony of running on the road. Trail running requires more mental focus and works some more muscles in your legs. It requires more ankle strength, hip flexor mobility and stamina and leg strength. These particular trails are mostly clear of roots and rocks but varies in elevation quite a bit.
This morning was an absolutely great morning to run through the woods. I absolutely love trail running in the spring. The leaves are all bright green and ready to soak up every photon of light blasting through the atmosphere. The birds sing a little louder and the air has a crispness to it brought on by the fresh Oxygen being released by the millions of leaves surrounding us.
In a world that is ever more connected through technology, I can’t stress enough the importance of putting down the tech and connecting with nature. You can view beautiful pictures and videos of sunrises and nature in 8K, but nothing will compare to the all inclusive, all encompassing experience of using all your senses simultaneously to observe the natural cycles and wonders of nature. Today we were able to run through the woods, in the cool protective shade of the tree’s.
As we all stepped off down the trail, each runner finds their own pace on the single track trail and continues at their own effort until we all meet up at a trail intersection. At each intersection we stopped, checked in with each other, see who wanted to turn back towards the parking lot and then took off for the next section.
The group naturally cleaved and for most of the trail it was Mandy, Kean, Roni and myself sticking together. For Kean and Roni, this was their first run on these trails. I think they enjoyed and will be back for another trail run in the future.
After the run we had an on-site breakfast social where everyone pitched in. I brought my table-top griddle and decided to make some bacon and eggs for my friends. Roni brought some sausage to share and everyone else brought good treats such as donuts, watermelon, juices and more. It was a small but great feast following this not-so-easy run through the woods.
8.59 miles | Avg Pace: 10’45” | Avg HR: 117 | Best Mile: 10’00” | 66°F at 91%
Sunday: 4.27.2025 (JD 116): Rounding it out to 40. (**UPDATE** 44 miles!)
**UPDATED**
Here I was thinking I’d be running solo on my last day of the week, but alas fellow runners showed up and we put in the work! Upon arrival I saw Melissa, Anthony, Roni, Anthony and Renae. The initial plan as discussed online was to get in four miles at an easy, conversational pace.
Once we arrived, Roni, Anthony and I were all in for Renae’s plan which was basically, “More than 5, less than 10” and when it we stepped off we’d go for 2.5 miles and then start making assessments if we wanted to go further. We got in the first 1.25 miles together as a group with Melissa setting the pace at 10’05. A whole 90seconds faster than she said she would go. Around the 1.25 mile mark, Renae, Anthony, Roni and myself broke out and picked up the pace.
At the 2.5 mile mark Renae recommended we go to mile four before turning around and rounding out the run to an even eight miles. Without thinking twice about it Anthony was in and I agreed. Roni is a good fit for this crew as he agreed and was in for the full eight.
The run continued on without much excitement as we passed many walkers and other runners while all of us being passed by road bikes and e-bikes. The great weather has brought out everyone from the casual walkers to the local Peloton.
Eventually Roni fell back and with Anthony breaking pace for a restroom break, it was Renae and I to finish out the last two miles together. We agreed to make the “Last one the Fast One” and so with one mile left we stepped it out.
I always find it rewarding to push hard on the last mile, on tired legs and burning lungs.
Our last and final mile was 7’58”! We were moving so fast even an approaching cyclist made a comment about how fast we were moving and asked what our pace was.
It was a good run.
8.03 miles | Avg Pace: 9’13” | Avg HR: 127 | Best Mile: 7’55” | 62°F at 53%
As you’re reading this I’m currently at Deep River Brewing Co and enjoying a cold beer after my 4-mile run to round out this week to 40-total miles. The weather today is incredible with lower humidity, blue sky and comfortable temperatures.
Not every day is sunny and 70F, but today is that day!
If you’ve read this far and have the time, feel free to meet me downtown for a cold one before I head back home to finish up some tasks around the house and enjoy a relaxing Sunday afternoon at home.