Running in Life's Slow Lane

Today was horrible at work, filled with pure frustration that I must rely on others to do their jobs and sadly they just fail often. Also, I am a worrier and knowing that Kristoffer is at home with the flu has me nearly sick with concern.

So I had lots to think about as I ran.

3.0 miles in 34:20 @ 11:26/mi burning 354 calories.

Today's splits ---

10:28

11:42

12:07

I walked before and after each 1 mi segment just to let myself cool off. The temperature was in the mid-80s, a range I have not experienced while running for quite some time.

Good strong run.

Yesterday's run really took the wind out of my legs. So much so that my quads were sore all day causing me to groan any time I stood or sat. Thus I kept my run a bit shorter today

Total was 2.0 mi in 23:44 at 11:52/mi avg burning 215 calories.

The splits were
0.75mi in 8:52
0.75mi in 9:00
0.50mi in 6:52

Here's hoping the Alleve keeps any swelling down and the muscles won't be quite so sore tomorrow.

Another frustrating day at work. It's really beginning to look like a rough road is ahead for the project I am working to finish. Yuck. I tried to run out my frustrations today but the quads are still tender so it was a short run.

2.13 mi in 25:02 @ 11:45/mi avg burning 248 calories.

Today's splits ---
1.00 mi in 11:27
1.00 mi in 12:13
0.13 mi in 1:21 (10:21 pace to kick to the finish)

Hopefully I can have a relaxing dinner and forget about my job.

My total mileage for this week is now 9.5 miles. Hopefully I can get a mile or two in on Saturday. I am not running tomorrow to give me legs a rest and because I get to fly home in the afternoon.

2.50 mi in 29L49 @ 11:55/mi average burning 282 calories.

Today's splits ---
1.00 mi in 11:22
1.00 mi in 12:34
1.00 mi in 11:46

A gorgeous time to be in Florida.

Took today as a rest day while I traveled home from Orlando, Fl.

Did my first run in Arizona this afternoon. Kept it short because I plan to turn around and run again in the morning.

2.08 mi in 23:52 @ 11:30/mi average pace burning 252 calories.

The splits --
1.00 mi in 10:54
1.00 mi in 12:07
0.08 mi in 00:51 (11:03/mi pace)

With today's run, I think my running "life list" includes the following states.
Arizona
Arkansas
Florida*
Kansas
Missouri
Oklahoma*
Texas
Virginia*
*-completed a 5K race in this state

While Kristoffer finished up his 12 hour nap, I went out for my second run in Phoenix. Latham Street, the one that runs in front of the hotel, is one mile long between 51st and 59th Avenues so I just run laps back and forth to cover the necessary distance.

2.51 mi in 28:58 @ 11:32/mi average burning 320 calories.

Today's splits ---
1.00 in 10:53
1.00 in 11:42
0.51 in 06:22 (12:30 pace)

I must remember to register Teresa and myself for the OKC Memorial 5K. We had planned to do the marathon relay but with my injury and prolonged fight with the flu there was no way I could be ready to run a 12K leg by April 26th.

Not as much energy in my legs for today's run so it felt like I had to push myself the entire distance. What the numbers won't show is that I ran part of each mile near a 10:00/mi pace. Tomorrow will definitely need to be a slow easy day.

2.50 mi in 29:07 @ 11:39/mi average burning 302 calories.

Today's splits ---
1.00 mi in 11:25
1.00 mi in 11:36
0.50 mi in 06:06 (12:12/mi pace)

So looking at today's numbers of 2.50 in 29:07 I think I can do a 5K race in about 35:00 right now.

Location: Phoenix/Glendale, Arizona
Yesterday we watched the Royals beat the White Sox, 10-5. Bartolo Colon started the game and did not do well only going 1 2/3 innings and giving up a couple of runs.

We saw the touring production of Rent last night with original cast members singing the roles of Mark and Roger. Very good! I recommend it to anyone who has the opportunity to see it. Since we didn't get back to the hotel until 11pm I figured this morning's run would be a tough one.

2.50 mi in 28:53 @ 11:33/mi average burning 315 calories.

Today's splits ---
1.00 mi in 11:23
2.00 mi in 11:23 (what consistency!)
0.50 mi in 06:07 (12:14/mi pace)

So it turned out to be a decent run despite a late night.

Squeezed in one last run in Phoenix before we catch the flights back to Oklahoma. Kept it shorter today to save a bit of time. Pushed the pace a bit at the start of the second mile keeping it between 9:00 and 9:30 for the first 0.5 mile. I'm sure to feel it this evening after sitting on the plane all day.

2.00 mi in 22:59 @ 11:28/mi avg burning 250 calories.

Today's splits ---
1.00 mi in 11:43
1.00 mi in 11:12

Rather the entire 2.00 mi without any breaks today. Need to do a few more of my shorter runs without stops now that I am back in the running.

There is a huge difference between running in Orlando or Phoenix which are relatively flat and possessing mild wind, and running in Lawton. Holy cow today's run was strenuous.

0.12 mi in which I forgot to turn on my watch.
2.53 mi in 29:41 @ 11:44/mi avg burning 306 calories.

Today's splits ---
0.12 mi in ??? (watch technology is apparently too complicated for me to master)
1.00 mi in 11:21
1.00 mi in 12:21
0.53 mi in 05:59 (11:18/mi pace)

The wind is 20mph from the south gusting to 25mph. Temperature is a gorgeous 61F.

Location: Lawton, Oklahoma.

Okay, had to get the 3 mile run ahead of my drive to Austin today. It was a very beautiful morning and while I had to work hard to get the distance covered I thoroughly enjoyed the workout.

3.01 mi in 35:49 @ 11:54/mi avg burning 355 calories.

Today's splits ---
1.00 mi in 12:15
1.00 mi in 11:58
1.00 mi in 11:47

The first 1.5 mi was straight into a 15mph wind from the south.

Location: Lawton, Oklahoma

You may not think of hills when you think of Austin, but the place has plenty of small inclines near my hotel which proved a challenge to my calves. Today's run marks the third state I have traversed inside of a week. Have running shoes, will travel.

2.50 mi in 31:34 @ 12:35/mi avg burning 232 calories.

Today's splits ---
1.00 mi in 12:29
1.00 mi in 12:32
0.51 mi in 06:33 (12:50/mi pace)

Location: Austin, Tx

The hills are alive ... with the groans and pants of a middle-aged runner.

Today I ran from the hotel along Angus, turning to follow Duval Rd to Amherst, covering plenty of hills along the way. For that effort I am sure to be rewarded with sore calves for most of my day. *sigh*

3.01 mi in 36:16 @ 12:03/mi avg burning 324 calories.

Today's splits ---
1.00 mi in 11:08
0.51 mi in 05:37 (10:45/mi pace)
1.00 mi in 12:50
0.50 mi in 06:50 (13:33/mi pace)

I did distance in 1.51, 1.00 and 0.50 intervals.

Location: Austin, Texas

While I am glad the wind has finally subsided a bit, the humidity is higher making for a very uncomfortable run. Yet, I do not know many runs that I would consider comfortable so all is good.

2.51 mi in 29:08 avg 11:36/mi burning 281 calories.

Today's splits ---
1.00 mi in 10:21
1.00 mi in 12:09
0.51 mi in 06:39 (13:01/mi pace)

Location: Austin, Texas 

Okay, it's get-away day for this trip to Austin, Texas. After lunch today I will begin the 6 hour drive back to Lawton, Oklahoma and hope there is not much snow to see when I arrive.

3.0 mi in 26:46 @ 12:14/mi avg burning 327 calories.

Today's splits ---
1.00 mi in 12:09
1.00 mi in 12:03
1.00 mi in 12:31

Location: Austin, Texas

I am still adjusting to being at home: love being with the family and friends.

3.0 mi in 36:00 @ 12:00/mi avg burning 351 calories.

My original plan had been to try for 4.0 miles today but the wind and hills took it out of me quickly. My right hip is still aching nearly 45 minutes after finishing the run.

Today's splits ---
1.00 mi in 11:29
1.00 mi in 12:30
1.00 mi in 11:59

I really need to focus some effort on dropping some weight. There is about 10lbs that I need to get rid of before I can run much harder.

With 4 days left in Nike+ Spring Training Challenge, I am in the 30th slot today. If I can finish in the top 40 I will be on the Chicago Cubs running team all summer as fans collect miles for their favorite teams.

Location: Lawton, Ok

The run was a bit easier today as the wind was not so fierce. I felt a little bit like I was running on dead legs today so there were a few more stops than usual.

2.60 mi in 31:05 at 11:58/ mi avg burning 315 calories.

 Today's splits ---
1.00 mi in 11:26
1.00 mi in 12:25
0.60 mi in 07:11 (12:06/mi pace)

That last 0.60 mi was actually done in 3x0.20 mile intervals before I got frustrated and stopped for the day. Location:

27th of 40 with 3 days to go for a slot on the Chicago Cubs Nike+ running team.

Lawton, Oklahoma

Teresa and I are signed up to run the OKC Memorial 5K early on the morning of 26 April. Right now 5000 meters is kicking my butt.

3.01 mi in 33:09 at 11:01/mi burning 374 calories.

Today's odd splits ---
1.00 mi in 10:54
0.51 mi in 05:24 (10:30/mi pace)
1.00 mi in 12:01
0.50 mi in 09:45

I actually ran the first 1.51 mi and stopped for a walk. Then a mile. And finally the last 0.50 mi.

25th of 40 with 2 days to go for a spot on the Chicago Cubs Nike+ running team.

Location: Lawton, Oklahoma