good 12

 On Cloudflyer

good mid-day 12km run. uneventful, felt pretty good throughout

5.5+3

 On Cloudflyer

I decided to go out for a run this morning mostly to make up for not running friday, saturday and Sunday..but I went out planning to take it easy, so I went out for a 5.5km run and then went home and picked up the dog to take him out for a 3km run. So my runs today totaled 8.5km

doggy 3

 On Cloudflyer

after running 8km earlier I had a work meeting and then I took the dog out for a 3km run. The run was a bit doggy. He stopped several times to sniff, to pee, to pee, to vomit, to meander, etc but overall we ran 3km...

good 8

 On Cloudflyer

got out later than planned and had a meeting scheduled so limited time to run. Got in a good8km. Back in the day I might have been able to get 9.5 ot 10km in that slot, but today I am much slower, so 8 it is. good run

18

 On Cloudflyer

18km! slow, but 18km!

doggy 3

 On Cloudflyer

I got up early this morning and went out to run but quickly bailed as I felt tired and my ankle felt like it was up to no good. I was worried running might make it worse, so I went back in.

Mid-Day now and I just went out for a run with the dog. He isnt particularly disciplined so I didnt know how it would go. We ran3km. I ran hard and could barely breathe, and my pace, while slow compared to the slow paces I used to run at, was faster than other recent runs. So while I am running hard and pushing, the dog is walking at a moderate pace, with the occasional need to speed up up a little. He was not very disciplined and stopped a few times, but that gave me a chance to breathe as well, so all good

good 8

 On Cloudflyer

I originally wanted to run a bit of a longer run today, not very long - I was thinking in the range of 11km or so - but my schedule got complicated and I was only able to get out much later when it was already warm and too late to run so long, so 8km it was and I felt great throughout

good 8

 On Cloudflyer

good 8km run. felt pretty good

long 15

 On Cloudflyer

15km. long. tough. but I did it. too worn out to say anything else. But I did it

good 9

 On Cloudflyer

early morning 9km run. Planned for 8 but miscalculated the route in my head and ended with 9. Am feeling much stronger this week, though my pace isnt really improving. Running early in the winter in the dark and cold is not nearly as enjoyable as running in the nice sunny mid to late mornings...

ok 5.5

 On Cloudflyer

ok 5.5km mid-day run. felt pretty decent. 

good 6.5

 On Cloudflyer

Good 6.5km run. Pace was slow, as all runs are nowadays, but I felt pretty good.

tough 12

 On Cloudflyer

got out for a late morning "long" run of 12km, not knowing how much I would actually be able to do. Thankfully in my head I worked out my route to finish with the last 2 kilometers being mostly downhill otherwise I wouldnt have been able to hit the 12 mark. Tough run

weak 5

 On Cloudflyer

after a few days of rain and cold I finally went out for a run as the weather cleared.. Felt pretty weak, even for what was expected to be a slow easy run. 5km at a slow pace. I am on a low carb diet right now and I have bene suspecting I might need to adjust that...

Tough 10

 On Cloudflyer

My original plan was to run 9km today, or at least to try to. 

As I was heading out and debating my route in my head I thought maybe I could even try for 10. Route planned in my head, I decided to try for 10, with an clear spot for an adjustment to cut to 9 if I would feel 10 is too much.

The late hills were tough and required short stops but overall I ran 10km at an okish pace and felt pretty good doing it!

8

 On Cloudflyer

8km run. kind of worn out. will probably take off tomorrow

Recovery 4+1

 On Cloudflyer

Went for an early morning run in the misty rain. My plain was to run short after yesterday's 6km and in advance of tomorrow's hopefully slightly longer run, so I decided to run 4km. I actually ran a little more than 4, and then after my run I took the dog out for a walk and ran with him another kilometer (I am hoping to train him to run with me a bit). Good slow run

wet 6

 On CLoudflyer

went out early to run and it was raining lightly. As I began running I was debating if I should continue or turn back. As I progressed it was getting heavier (though still light) and I decided to turn back. After doig some other stuff I checked and it wasnt raining at all so I decided to go out even though it ws already late and I wouldnt have time for the full distance I wanted to try for. It rained lightly on and off but overall I had a good slow 6km run

recovery 5

 On Cloudflyer

very slow 5km run tonight. recovery run, I guess

good 7

 On Cloudflyer

good 7km run. decent pace, felt good. I am not pushing to build up speed. Right now just trying to build up my strength and stamina. so far so good.

shakeout 3

 On Cloudflyer

went for a short shakeout run. 3km at a decent to slow pace. Just to shakeout my legs. They are tired, they have been tired all week, getting back into running. While I could have, and maybe should have, just taken the day off, I felt like running so planed on a short and slow run just for stretching things out. Because I was running short I went a different route which was almost entirely uphill the first half but then I got to run downhill through the park on the way back

good 5.5

 On Cloudflyer

today felt like an almost normal run. Pace was decent, strength was fine until almost the end. We are getting back to normal running! On track.

5.5km at a decent pace

5.5 tough

 On CloudFlyer

5.5km. watch got messed up when I stopped to talk to someone and when I started running again forgot to start the watch. lost out on about a kilometer, but that's ok.

5.5km. the last km in particular was tough but I pushed through. 

In the back of my mind I am wondering if I can possibly have enough time to build up to the Tiberias half marathon at the beginning of January (and stay healthy!) which they just announced will happen...

baby steps 3km

 July 3 was my last run. Until today.

I was feeling some pain back then and after taking some time off and it not going away I eventually got to an orthopedist who said I have tendonitis (or something like that). He gave me medicine, which didn't help. Not only did it not help but the pain got worse (probably not from the medicine but it did get significantly worse after I started the meds).. anyway, things took a lot of time, and after a couple steroid injections into my ankle I am finally pain free. i hope it lasts. After being pain free for a few days I decided it is time to test it out with a short run.

3km at a better than expected pace. 

Even 3km was tough after 4 months off. Needed to stop a couple of times. Maybe I should have run slower. I didnt think I was running fast but still maybe slower would have helped. That's ok, I'll settle in. The important thing is that the run was pain free.

While I was not running and I did lose some fitness, put on some pounds, gain a little around my waist, I was not a couch potato. I did go out 2-3 times a day to walk the dog and made sure to move around a lot.

So, I will try to take it easy and build back up, starting with some shorter and slower runs and then building up.

good 5.5

 On CloudFlyer

good 5.5km run. felt a little tired and stopped extra but overall a pretty good run. Really need to start increasing distance on a more regular basis

good 5.5

 On CloudFlyer

good 5.5km run

good 5

 On CloudFlyer

I went down to run yesterday and my knee was hurting so I bailed quickly. My knee was not bothering me as the day went on so I went to run this morning. All was good, no pain. I ran 5km at a good pace.  indoors, so whatever

good 3.5

 On CloudFlyer

good 3.5km indoor run. felt pretty tired so kept it short but the run itself was good

good 5.5

 On CloudFlyer

good 5.5km run this morning. pace improved again to closer to what is today normal for me. felt good.

better 5.5

 On CloudFlyer

better than yesterday but still slowish. 5.5km at a slightly better pace. felt ok

slowish 5.5

 On CloudFlyer

felt slow today and was surprised to see when I finished that while I was slow the pace was actually semi-decent.... 5.5km at a slowish but not snail pace

good 7.5

 On CloudFlyer

good 7.5km run. the later part of it was tough and had to stop a couple extra times to catch my breath for a moment. felt good overall, good pace

slow 5.5

 On CloudFlyer

I woke up too eary today and was tired but went out for a run anyway. 5.5km at a slow pace. took it easy and was tempted several times to turn around and cut it short, but in the end pushed to 5.5km so got that done.

very good 5.5

 On CloudFlyer

got up early and ran. Summer now so pretty much always have to run early to avoid the brutal heat. 5.5km at a really good pace. felt great.

good 5

 On CloudFlyer

good early morning 5km run on the treadmill

strong 5

 On CloudFlyer

indoor running with all that entails... a good strong 5km run at a decent pace on the treadmill

ok 5.5

 On CloudFlyer

good run. turned out to be a little slower than it felt but overall a good run. 5.5km at a slow but not horrible pace. 

good 9

 On CloudFlyer

good 9km run. felt good. Decent pace. taking off yesterday was a good move.

easy 5.5

 On CloudFlyer

it took me time to get out this morning. I woke up tired and was finding every excuse to skip the run and go back to bed. Eventually I pushed myself and got out. My compromise was that despite having wanted to run a bit longer, in the range of 7-8km, I felt good being happy I got out at all and made it an easy 5.5km , no frills no thrills.. Sometimes just getting out is a win

slow 5

 On CloudFlyer

5 slow kilometers. I wanted to run but knew I couldnt really - still sore and tired legs from past few runs, so compromise was to go out for a recovery run of sorts - slow and short to stretch the legs. 5km at a slow pace

good 7

 On CloudFlyer

good early morning 7km run. made sure to get out early before it gets too hot, as a significant increase in temps is expected for today. Ran well, a little tired but overall good run.

good 6.5

 On CloudFlyer

good 6.5km run this morning. did some early work and got back with enough time for a run before the day started. Thanks to Lag Baomer, the kids didnt need to go to school, giving me that time slot to run. good run, felt strong, 6.5km at a good pace

very good 5.5

 On CloudFlyer

I was not going to run today after getting up a little too late and thinking I wouldnt have time. I found time and was going to keep it very short, but went for a normal run, and ended up running 5.5km at a really good pace

good 6.5

 On CloudFlyer

good early morning 6.5km run. Now that summer is here and it is hot on a pretty consistent basis I have to make more of an effort to run early before it gets too hot. good run at a good pace, felt strong.

good 5.5

 On CloudFlyer

back to outdoor running. Tonight was tough - body still feels worn down and after Shabbos and all that, but I got in a good run even though it was slow. 5.5km at a slow but not horrible pace

good 2.5

 On CloudFlyer

good 2.5km run. ran this morning so didnt want to run too much now so I can hopefully run tomorrow morning again. felt good, ran strong.

good 5

 On CloudFlyer

good 5km run. felt good. was going to run shorter but felt good and kept going

good 3

 On CloudFlyer

good run but it is late after a long day and I had just eaten dinner so I kept it short even though I was feeling good. 3km at a good pace

short 2

 On CloudFlyer

came back late after shabbos and decided to just do a short run. tired after a long day. 2km at a decent pace, felt good. probably could have gone further.

good 5

 On CloudFlyer

a good strong Friday afternoon 5km run (indoors). Nothing exceptional but felt good and strong.

I dont understand though how I used to run half and full marathons at faster paces than my strongest and fastest runs of today in which I feel if I would run any faster my body would explode.

Today I actually took a minute to figure out the programming on the treadmill and set it to the best of my ability. I was very impressed when I saw the treadmill stats were almost exactly the same as the stats of the run on my gps watch. As I have said before, I dont understand how a gps watch tracks indoor running accurately, but now I know it clearly does!

good 5

 On CloudFlyer

Went for a late run at night (indoors) after a long day and actually had a good run. 5km at a good pace and felt good and ran strong.

ok 5

 On CloudFlyer

better [indoor] run today than yesterday's run. Still not great but was a decent run. Treadmill was set to a stronger pace than yesterdays and I felt decent while on the run and was able to run past 5km. Could have run a little more but started a bit later than usual and didnt have time for more, but at least when I finished I didnt feel finished.

last 3

 On CloudFlyer

After not running for a bit, and now being in transit, this mornings 3km run (indoors) felt like the last three kilometers of a marathon. I really felt lousy, so clearly have to ease back into it and get my stamina back. the room was also warm and I couldnt figure out how to adjust the temps so that might have affected things as well, but in general I just felt like I didnt have the strength...

ok 5.5

 On CloudFlyer

went for a run as the heat wave broke and temps are nice again. Overcast and cool out is the perfect environment for a great run but I have just been feeling tired this holiday. 5.5km at a slowish pace.

difficult 5.5

 On CloudFlyer

Difficult run. shorter than what I would have liked but it was a difficult run. After the holiday I had body parts hurting and was tired. In addition we are in a short heat wave so the winds were unreasonable, as was the dry air. It is getting unreasonably hot but it wasnt yet at that point but between the heat, the dryness and the wind, it wasnt good. 5.5km 

good 7.5

 On CloudFlyer

good 7.5km run. felt good.

ok 7.5

 On CloudFlyer

got a decent run in this morning, coming in at 7.5km. Pace was ok, if a bit slow. I didnt run as far as I would have liked, but farther than planned when I walked out the door. I was very tired and hadnt slept well, so I planned on taking it easy - and I did. I ditn push, just ran at an easy pace that I felt comfortable at.

weak 6

 On CloudFlyer

got out early and beat the heat but only had a weak 6km run. Wasnt feeling strong but trudged through it. Probably a consequence of my good run yesterday

good 7.5

 On CloudFlyer

good 7.5km run. I have more flexibility now in the mornings to get early morning runs in without having to do it too early because the kids have Pesach vacation. Good solid run, felt good.

good 5.5

 On CloudFlyer

good 5.5km run after 2 weeks off. First week to rest the groin muscle and then a week of travel I decided to not run during... felt good.

painful 3

 On CloudFLyer

I knew tonight would not be a good run. After Friday's extended run tonight would be nothing more than a lousy recovery run so my legs would be ready for a decent real run tomorrow. That's how most Motzash runs are expected to be (assuming I ran on Friday), for me at least. Tonight was worse. The groin muscle pain is back. That means I am going to take a couple days off and let it heal, and hopefully it wont take longer than that. I tried to bail a couple times and then decided I was already out there might as well just turn around and finish with a short slow run. Had to go home anyway. Walking doesnt hurt, so until I went out I didnt realize I had a problem.

good 12.5

 On CloudFlyer

went on some new detours on my run today. Good weather, cool air, hazy so not much sun, no real significant winds, all lined up for a good run. 12.5km at a decent pace. Was good most of the way. The last half kilometer, or maybe a little more, was brutal. Happy I was able to extend my distance a bit more, especially at the end of an insignificant running week

hot 5

 On CloudFlyer

after not running this week, I finally got out to run despite the heat wave we are in. It was more difficult than I expected. 5km in super hot weather. I struggled a bit at the end and even cut it short a bit but overall my pace was ok

good 7

 On CloudFlyer

I thought I wouldnt run today but some time freed up and I was able to get a 7km run in. Weather got nice, though a bit windy. Pace was ok but I felt good and strong..changed my route slightly running down through Mishkafayim and then back up to to RBS and ended up with a bit more uphill than usual but not too much

good 11.5

 On CloudFlyer

My goal today was to extend my run farther than 10km. I had decided that after the Jerusalem Marathon 10km I would start working on extending distance, so it was time to follow through. Today's run was 11.5km in cool but nice weather. I ran my regular route than down through Mishkafayim, onto 3855 (aka Road 10), out on the 375 a bit and then back. The run was a bit slow as it included some good hills along with my knees feeling a little wonky and the pain in my thigh from a few weeks back niggling again for part of the run. Still, I persevered and ran 11.5km. So, even though it was slower, and even though my body wasnt feeling 100%, it was still a good run because it is great to be outside on a beautiful Friday morning and I extended my distance as planned.

good 7.5

 On CloudFlyer

good 7.5km run. Felt good, good pace - not great, but good. Ran early morning because it is nice weather,. not too cold as it has been, and I know I wont be able to run later today with a full schedule on the docket.

good 5.5

 On CloudFlyer

very unseasonably warm day today and I got out late. I wanted to run farther, but I felt stiff and a little sore so I figured better to keep it short. 5.5 at a decent pace

good 7

 On CloudFlyer

good 7km run in beautiful warm sunny weather at a good pace. Still improving every day

good 5.5

 On CloudFlyer

good 5.5km run. good weather, felt good, just wanted to keep it short

Jerusalem Marathon 10km

 On CloudFlyer

great run at the Jerusalem Marathon in much better than expected weather. 10km at a good pace. Jerusalem is always tough with its hills, and the 10km race was very crowded. Enjoyed and good run.

abbreviated 5

 On Cloudflyer

was having a really good strong run, and planning to go ten kilometers or maybe a bit less, but then after 4km I started to feel some pain in my thigh/groin muscle area. Rather than risk exacerbating, especially with a race scheduled for Friday, it I decided to cut it at 5km. So 5km at a really good pace, back at my original average pace. It might be a one time thing, maybe next time I will be a little slower or whatnot, but I am getting there

good 7

 On CloudFLyer

good cool weather, in between rains, perfect for running after it warmed up a bit and winds subsided. got ina  good strong 7km run

good 10

 On CloudFlyer

good 10km run in beautiful weather. I didnt run enough this week due to time constraints and I am worried next week will be similar, so I am happy I got out today for a good run 

good 8

 On CloudFlyer

good 8km run in great weather. Felt good, slightly improved pace. I am almost back to my normal pace I used to run at

good 5.5

 On CloudFlyer

with not much time available I got my first run back and outdoors. 5.5km on Friday afternoon at a good pace, feeling great.

good 7.5

 On CloudFlyer

good 7.5km run on the treadmill

good 7.5

 On CloudFlyer

good 7.5km run on the treadmill. felt great

good 6.5

 On CloudFlyer

good 6.5km run on the treadmill

good 7

 On CloudFlyer

good 7km run on the treadmill. Still no idea how indoor gps works and tracks distance and speed but It says I ran 7km at a decent speed. I personally thought it was faster than normal - treadmill running I keep it flat and the speed felt faster but the watch says what the watch says.

ok 6.5

 On CloudFlyer

ok 6.5km run in nice warm weather. felt a little stiff still

slow 5

 On CloudFlyer

I wanted to go out and waited for my opportunity. By the time I actually go out, I didnt really want to be there, with my legs feeling sore and tired. I kind of just trudged through it and did my bare minimum. 5km at an ok pace

good 6.5

 On CloudFlyer

good 6.5km run in great weather, felt strong, slightly significantly improved pace. Everything in this run was good

good 6

 On CloudFlyer

good 6km run after a break of a few days since the Dead Sea Marathon race on Friday. good weather after  some cold and rain, and it was nice to be out again

good 10km

 On CloudFlyer

I ran the 10km race in the Dead Sea Marathon event this morning. Nice route, god 10km run in good weather, if a bit windy, beautiful course. It wasnt as fast as I expected - while the course was mostly flat, the trail itself was not pavement and was very uneven in sections and needed to be cautious and pay attention, causing a bit slower of a run.

Was nice to get an event like this in after a long time. I think I will sign up for the 10km in the Jerusalem Marathon event, and then start working on increasing to Half Marathon distance

It was the wrong sea, but we split it anyway...

easy 5

 On CloudFlyer

Went out for an easy 5km run. I didnt go yesterday because it was very cold and windy. Today was a little nicer. The winds had calmed down a lot, and the temps were slightly warmer. I was going to take the week off and rest for the Dead Sea Marathon on Friday (I am running 10km, not the full marathon), but decided to go for an easy run to stretch my legs out. Felt good.

cold 7

 On CloudFlyer

I was mentally set to not run this week until close to the end of the week. With a stormy week upon us, I figured it would be too cold and wet for me, and a good opportunity to rest my feet. Today started off rainy but then it got decent, if still cold, and I decided I should go for a short run. I procrastinated while getting ready hoping for it to start raining, but it turned decent and I bit the bullet and went out. Had a decent 7km run. Everything was tight and stiff because of the cold but it turned out decent.

good 11

 On CloudFlyer

good 11km run. in between the rains the weather was good so I decided to take advantage before the rains return. 11km at a good pace. I ran out on Road 10 again,, and on the way back in I decided to run up to Neve Shamir and visit my kids there, before finishing up the run on the way home. Felt good, good run.

good 10

 On CloudFlyer

My ankle has been hurting since Friday, which is why I didnt run yesterday. I was planning on not running today either, to give the ankle some more rest even though it was feeling mostly better. Tomorrow is supposed to be the start of a few days of bad weather, so I was set to almost definitely have the week off to rest my foot. Today was so nice, and my foot was not giving me any pain that I just decided to go out and see what happens. I was feeling really good and strong, and most importantly pain free, and ran 10km at a pretty good pace, further improved with a nice little jump. And for the first time in a very long time I deviated from, my regular local routes and went out of the neighborhood and ran out on Road 10 (3855)!

tough 7

 On CloudFlyer

I expected this run to be much better than it actually was. I was feeling decently rested and strong after a day off yesterday. A bit stiff in my feet and calves,but that should stretch out after a bit. It was a much tougher run than expected. I didnt push for longer because it wasnt great. I guess I need a few days to break in the shoes as well in addition to my physical stuff. Still, nice 7km run in beautiful weather.

ok 7

 On CloudFlyer

was an ok run but I cut it short to 7km. I was getting disturbed a lot by some work issues and calls and couldnt really get into a flow and rhythm. The run itself was ok. I switched to these other shoes and while I still have my own issues, the ones I have been feeling recently didnt bother me. I guess it is time to retire the Altras...

ok 7

 Altra Paradigm

after a few days of bad weather I finally got out again. Ran 7km at a fine pace. Run wasnt great but was ok. I think I need to change my shoes - I really felt it in my feet and joints. I will try a different pair next time and see if it was the shoes or just my legs and joints.

good 10

 Altra Paradigm

I think the end of these shoes is nearing, especially on longer runs. Today I started to feel the pounding harsher and some discomfort. I have other shoes waiting patiently in line. I will try another run or two and if the feeling is still there or it gets worse, these will be retired

Good 10km run, middle of the day. Beautiful weather, but a storm is supposedly approaching and the temperatures have already started dropping. I didnt have much time but wanted to get it in but with a storm supposedly about to start I thought it prudent to run now in nice weather before it gets bad. That is also why I ran 10 despite being pressured for time. Was going to keep it short but being such nice weather I had to take advantage of the opportunity

slow 7

 Altra Paradigm

slow 7km run. Thought it would be a good run because I felt good but when I started running my legs felt heavy and tired. Ok, whatever, the run was ok and I squeezed 7km out of it

good 7

 Altra Paradigm

good 7km run in beautiful weather. made sure to go out before it got too warm as temps are set to rise a bit today

ok 5

 Altra Paradigm

Better than a normal Motzash run but still slow. 5km at a slow pace. While legs felt sore, overall I felt pretty decent so the run was slow but not decent.

good 8

 Altra Paradigm

I wasnt sure how much I would run today. I expected a short 5-6km run, but was feeling better than expected after yesterdays long run so though I could go more.While running, at about the 5km mark I noticed a path I had never seen before. I was on  track at the time to finish anywhere form 6 to 8, depending on where I would go next, so I decided to explore a bit and take the path. It took me to the top half of Park Yarmut, which I didnt even know existed! Really beautiful park, and going all the way up to the top I saw where they are building the "country". I turned around and ran back through the park down to the bottom and concluded at 8km with a decent pace.

good 11

 Altra Paradigm

good 11km run in great weather. felt good, extended distance, good pace. All around a good run.

good 6.5

 Altra Paradigm

good 6.5km easy run. I wanted to go but then didn't, then did, then didnt, then used some bad weather as an excuse to resolve it, and then the weather cleared up and I gave in and went for a short easy run that turned into 6.5km at a decent pace but felt good throughout and didnt strain myself and push hard.

really good 10

 Altra Paradigm

good 10km run in Ashkelon along the beautiful boardwalk. I did not run hard as being in a new area I was paying attention to landmarks so I wouldnt get lost and also looking around to see the sights, and I still ran a good distance and pace. Really good run.