A selfie of a man post run. He’s standing under the streetlight for better lighting because it’s 6am and still dark out. He’s wearing a sweaty gray shirt and has AirPods in his ears. He’s wearing has a big grin on his face because he finished running 3.8 miles on his 38th birthday.

Day 61/62. After an easy 2 miles yesterday, what better way to celebrate my 38th birthday than waking up early and running 3.8 miles this morning!

#SummerRunningSeries #DevsWhoRun

Strava overlay on top of a mapped route around Cooper River. Text on overlay indicated a morning run of 5.52 mi a time of 56m 30s and a pace of 10:14/mi. The run consisted of 6x800m with 400m easy in between

Day 60! Kept it mostly easier this week (at least in terms of running). So today I did a little of a speed workout 6x800 with 400 walk/jog between. Knee never caused pain, but feeling much better about it now than I had earlier this week.

#SummerRunningSeries #DevsWhoRun

A Strava overlay showing an evening run with a distance of 3.24 miles, a time of 29m 52s, and a pace of 9:13 /mi. The background image shows a group of about 50 runners all posing before their run begins.

Days 56-59. Summer is winding down and so is my ability to posting every run. That said in the last week I got a couple easy runs in, a 7 miler, and a really fun group run last night which including a free post run beer and tacos Tuesday deals.

#SummerRunningSeries #DevsWhoRun

Day 55. I woke up this morning with my legs dead from my 8+ miles yesterday. But not doing anything on a day off felt like a missed opportunity. So I went for a 2mile shakeout run. And let me tell you, legs feel so much better now!

#SummerRunningSeries #DevsWhoRun

Strava overlay on top a view of Philadelphia from the Ben Franklin Bridge. Strava stats show a morning run of 8.22 miles in 1 hour and 25 mins at a 10:23 minute per mile pace

Day 52-54. After a couple 3 mile runs earlier this week to ensure my knee was feeling good, I took a quick train ride to run one of my favorite routes! Maintained an easy pace and felt great!

#SummerRunningSeries #DevsWhoRun

Day 51. Last night a did an out and back 5k. I did everything just below 9min mile pace - fastest run yet. Cardio felt great. Though I did feel a little twinge in my knee. Pain level low, but going to keep it easy next couple days so issues don’t compound.

#SummerRunningSeries #DevsWhoRun

Day 49/50. Didn’t realize today marked my 50th run of the summer - and it was a great one too! After an easy 2.5 on Thursday, we traveled down to Cape May for a long weekend. This morning I woke up early and did 7 miles along the bay and down to the beach!

#SummerRunningSeries #DevsWhoRun

Day 47/48. After 3.5 easy miles on Monday and a 4 mile tempo run today, I came to a realization. If I want to increase my mileage, I need to increase my pace. As a working parent I only have a limited time I can train and need to make the most of it.

#SummerRunningSeries #DevsWhoRun

Post run selfie of man in the sweatiest gray eagles shirt. He’s smiling but feels exhausted inside after completely an interval track workout

Day 46. Hit the track again today for a 10x400m with 90sec rest (1 mile warmup and cooldown). Hit my goal of having every interval under 2mins with most around 1:50. I’m gassed and sweaty but hell of a workout!

#SummerRunningSeries #DevsWhoRun

Selfie of a super happy man in a green shirt who just completed a very humid but successful run

Day 39-45. A combo of work and a sick toddler has had me a bit distracted from posting updates, but the running never stopped. Hit some easy runs, a speed workout, and a long run of 6.3 miles. Today was a progression 4 and I’m feeling great!

#SummerRunningSeries #DevsWhoRun

Day 37/38. After a 3 mile run on Wednesday, I was bogged down with work on Thurs/Fri and didn’t have time for a run. This morning I finally got back out and did nearly 6 miles. Felt so strong when I finished that I signed up for a fall 10k as soon as I got home!

#SummerRunningSeries #DevsWhoRun

View from a runner in lane two of a track. He’s staring at a straightaway with a couple runners ahead of him.

Day 33/34 - after a light jog the other day, this morning I did something I haven’t done since I was in high school 20 years ago… track workout! I did 8x400m. With a warmup up, cool down and recovery between intervals totaled 5 miles. Last interval had me gassed!

#SummerRunningSeries #DevsWhoRun

Post run selfie of a man in a sweaty green shirt, glasses, and AirPods. He has a big grin on his face but is exhausted inside (more from the long day than the run).

Day 32. Took two days off of running (lifted instead) so I needed to get a run in. However, I was up before 5am for a deployment, had a full day of work, went to a happy hour, and played with my son. I was exhausted but after he went to bed I still managed 3 miles!

#SummerRunningSeries #DevsWhoRun

Day 31. A little over 2 easy miles today. Surprised I still felt strong after my 5th straight day of runs and yesterday’s effort. Totaled 16 miles this past week which is my most yet!

#SummerRunningSeries #DevsWhoRun

Day 29/30. After a recovery run yesterday I knocked out a little over 4 miles in a little over 40mins (through some unexpected rain) - which was easily my best run of the summer thus far. Recovery run tomorrow then this week will be lighter due to my schedule.

#SummerRunningSeries #DevsWhoRun

Selfie of a sweaty man in a sweaty gray shirt at the break of dawn. He has a big grin on his fast because he finished a run and felt great.

Day 28. The only opportunity I had to run today was at 530am. I woke up sore from heavy lifting the last few days, it was humid and rainy, and I was tired. I didn’t want to do it. But I pushed through and am so glad I did. Those 2.5 miles felt great!

#SummerRunningSeries #DevsWhoRun

Day 26/27. Forgot to post on Monday, but I did get a quick recovery run in. This morning I did a 3 mile fartlek and saw a fawn and her mama. But my more exciting update was stepping on the scale and seeing a “1” as the first digit!

#SummerRunningSeries #DevsWhoRun

Skyline of Philadelphia from the Cooper River - which offers an excellent running loop.

Day 25. After two days rest, I ran my favorite loop in the area and had my strongest run yet! Four miles and still felt like I had energy left when finished!

#SummerRunningSeries #DevsWhoRun

Day 24. After a 1 mile warm up. I did 1.5 tempo miles to gauge my progress. Maintained a 9:35 min per mile pace. Honestly not where I’d like to be. However considering I couldn’t hold a 10min pace a month ago, I’m happy with the progress.

#SummerRunningSeries #DevsWhoRun

Smiling selfie of a man post run. His gray shirt is showing signs of sweating my the activity.

Day 23. This morning I did one of my favorite running activities (and all around great word): the fartlek. A lot of light easy jogging with unstructured short bursts of sprinting sprinkled in. It was super playful and just a ton of fun!

#SummerRunningSeries #DevsWhoRun

Day 22. So much for beating the sun. Humidity was 89%. I’d call this 30mins of moving rather than running. Also telling me my body needs some rest next day or two.

#SummerRunningSeries #DevsWhoRun

Day 21. No pic today but I made it through the toughest slog of 3.8 miles I’ve run thus far. I’ll be glad to go for shorter runs at the crack of dawn to avoid this heat during the week.

#SummerRunningSeries #DevsWhoRun

Post run selfie of man in grey Philadelphia Eagles shirt and red Phillies hat. He’s giving a thumbs up to the camera.

Day 20. I’m going for a slightly longer run tomorrow (3.5-4 miles) for where I am in my training. I still had the itch to move this afternoon so got in a quick 1.5 miles. Running in the middle of the afternoon heat takes it out of you fast!

#SummerRunningSeries #DevsWhoRun

Post run selfie smiles of a man in a grey shirt

Day 19. Ran a little over 5k today. After doing some morning power washing, I got the urge to want to again. I’ll save that for tomorrow. Today is about BBQ, swim club, and spending time with family to celebrate the 4th!

#SummerRunningSeries #DevsWhoRun

Day 18. Nearly forgot to post about my run from this morning. I had to get up super early again, but this time I ran 5k through the pouring ran. Didn’t mind it one bit because I’m enjoying running so much. Actually not looking forward to my off day tomorrow.

#SummerRunningSeries #DevsWhoRun

Day 17. Woke up at 515am as it was the only time that’ll fit in my schedule today. Two easy miles this morning.

June was all about building a habit. So today I’m beginning a 12 week base building plan to build up to 20+ mile weeks and 7+ mile long runs.

#SummerRunningSeries #DevsWhoRun

Super sweaty selfie of a man in a grey shirt post run

Day 16. The run the morning after a wedding in absolutely disgusting humidity is rough. But we did it!

#SummerRunningSeries #DevsWhoRun

Day 15. No pic today but got a solid 40mins. Continued to concentrate on form and breathing. I’ve built a good habit over the past couple weeks and am itching to push myself harder. Will add a little at a time to avoid injury but cant wait to go farther and faster.

#SummerRunningSeries #DevsWhoRun

Selfie of a man in a black shirt giving a thumbs up post run. The grass behind him is out of focus but super green.

Day 14. I’ve started working on my breathing as I’ve run. I’ve always been a mouth breather when running, but I’m focusing on breathing through my noise more. Difficult habit to break, but I am starting to get it as I focus and slow down a bit.

#SummerRunningSeries #DevsWhoRun

A selfie of a man in a green shirt post run. The sun is shining brightly in his face causing him to squint slightly.

Day 13. After three days of lifting and a strong run early yesterday morning, today is a much needed off day. However, I did run yesterday but forgot to post. I’m nearing the point where I’m feeling good in my routine and about ready to slowly add some base mileage.
#SummerRunningSeries #DevsWhoRun