Positive Running

Warm muggy mornings have returned to central Arkansas. Ran 11-miles in an average pace of 8:04 minutes per mile. Started at Two Rivers, going over the Big Dam Bridge, and running to mile marker 4 north of the Arkansas River then returning back to Two Rivers. Spoke with James T of Acxiom who we see almost every morning when running north of the river during the week. Saw Karen Hays, and ran the last mile with Leah T at a 7:07 minute per mile pace. While running with Leah I realized that by picking up my knees more and extending my stride I can achieve the goal pace I am targeting with a lot less effort than I've been using. Saw Baker K at the Two Rivers parking lot. Overall, not a speed run but a solid effort for a Sunday morning.

Recovery day.  Wanted to work out in the gym but couldn't due to work involving preparations for TS Isaac.

Ran 15 miles north of the Arkansas River with Wesley in 1:53:42 or an average pace of 7:35 minutes per mile.  Ran the first 7.5 miles in under 7:20 per mile, inlcuding mile 3 at 6:55 per mile and mile 4 at 7:07 per mile.  I had no idea we were running that fast.  I was please to see that we ran mile 12 at 7:44 and mile 13 at 7:43 per mile.  It helps a great deal to run with Wesley who just cruises at these paces without a heavy breath like a stroll in the park.

I was a warm (79 degrees) and very humid (muggy) morning.  I'm looking forward to cooler and dryer mornings in the next month.

Ran an easy 4.5 miles with Abtin north of the river.  Abtin has a great attitude and is working through the pains that everyone goes through when ramping up their weekley mileage.

Ran 13 miles north of the river at an average pace of 8:22 minutes per mile. Didn't want to run too hard because I have at least one long Heart of the Traveller training run this weekend with the AT 100 training group. Also, wanted to run before central Arkansas begins receiving rain from TS Isaac, which should begin around noon today.

Rainy day in central Arkansas due to tropical depression Isaac.  Ran 7 miles on the treadmill at an average pace of 7:40 per mile, with 5.5 miles at a 7:30 per mile pace.  Saw Wesley at the gym.  He runs on the treadmill a lot more often that I do and makes running at 7:00 per mile look very easy.  I tried that pace and don't have confidence in my novice treadmill skills to maintain that pace.

I have chronically high potassium levels (which I have known about for many years) and want to control my blood-potassium level through diet only.  So I'm having to take Clif bars (Builder's Bars and Energy Bars) out of my diet.  I'll have another potassium test in about a month.  I'm looking for suggestions for low potassium protein and energy bars.

On a whim, I decided on Friday night to run the Labor Day Arkansas 5k Classic with Kevin, Mark and Jacob.  My last 5k race was the St. Patrick's Day Westport-Kansas City 5k which I completed in just under 22 minutes.  Now, 21 years later I decided to run a 5k as a form of speed training.  Kevin finished first in his age group, Mark finished second in his age group, Jacob finished second in his age group, and I finished third in my age group.  I started my Garmin just as I reached the start line (I started about a third of the way from the front of the pack) because it took about 13 seconds to reach the starting line.  I ran the 5k officially in 21.51 or 7:03 per mile, which includes the 13 seconds waiting to reach the starting line.  My Garmin said 21.37 or 6:58 per mile when I crossed the finish line.  Not bad for a warm (81 degrees with a heat index of 86) and muggy morning (humidity at 90%) in Arkansas.