| Location: Lawton,OK,United States Member Since: Jan 01, 2008 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments:
Got off the couch and started running
5K PR : 30:25
8K PR : 58:53
7.2mi PR: 01:21:53
HM PR: 02:49:06
2010 Results --
Dallas RnR Half Marathon: 02:49:06
States --
AZ, AR, CA, CO, FL*, KS*, MO*, NC, OK*, TX*, VA*
Countries --
CA*
Short-Term Running Goals: Build up to a 30 mpw routine.
Long-Term Running Goals: Establish and maintain a program of cardiovascular fitness.
Participate in one of the Ragnar Relays.
Manage to place within the top 3 in my age group in a race. Any race.
Personal: My wife, Teresa, has stayed by my side for over 21 years and I am a much better person as a result. Kristoffer, our only child, is now 15 and continues to exceed all my expectations. If you look in the dictionary under the word luck you will see my smiling face.
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| Asics Gel 1130 Miles: 64.94 | Nike BRS 1000 Miles: 5.77 |
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| Night Sleep Time: 135.50 | Nap Time: 0.50 | Total Sleep Time: 136.00 | |
| | Since the wind was blowing so hard from the south I had to stay on an east-west path to cover the miles today. I went up to the high school and ran on Gore Blvd until Kristoffer's choir returned from their competition.
3.01 mi in 35:09 @ 11:41/mi avg burning 376 calories.
Today's splits ---
1.00 mi in 11:02
1.0 0mi in 11:50
0.50 mi in 05:57 (11:51/mi pace)
0.50 mi in 06:20 (12:40/mi pace)
25th of 40 for a spot on the Chicago Cubs Nike+ running team. One day to go!
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | No miles today as I recover from three new fillings in my teeth. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | I was fed up with work and drove to the Wichita Mountains Wildlife
Refuge for today's run. This marks the longest run I have accomplished
since coming back from the ITB problem.
4.01 mi in 50:05 @ 12:30/mi avg burning 470 calories.
Today's splits ---
1.00 mi in 12:06
1.00 mi in 12:24
0.50 mi in 13:11
(took a bathroom break and got a drink at Holy City of the Wichitas)
1.00 mi in 12:49
0.50 mi in 06:04 (12:08/mi pace)
Sadly this guarantees I will spend part of the weekend in front of the laptop.
Oh, I officially made the Chicago Cubs Nike+ running team. I and the
other 39 Chicago Cubs runners will now be accumulating miles towards
beating out the other clubs representing the National League Central
teams. Go Cubbies!
Location: Wichita Mountain Wildlife Refuge
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| Asics Gel 1130 Miles: 4.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Scheduled rest day so no miles to report.
Did walk quite a bit as Kristoffer and I had a busy day. Tomorrow will be a walk-filled day as I traverse the airports during my trip to Orlando.
See you in Florida!
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Traveled to Orlando today so I lost most of my day to confinement inside an aircraft. Finally after eating dinner and watching the first few innings of Braves @ Phillies I couldn't stand it any more. I went running.
3.19 mi in 40:41 @ 12:46/mi avg burning 326 calories.
Today's splits ---
1.00 mi in 12:33
1.00 mi in 12:35
1.00 mi in 12:50
0.19 mi in 02:42 (14:25/mi)
I kept my pace fairly steady until I hit 2.50+ miles. The rest of the distance was just a bit of gutting it out.
Location: Orlando, Florida (77F and 67% humidity at 10:00pm)
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| Asics Gel 1130 Miles: 3.19 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Ran this afternoon after leaving work. Here in Orlando the humidity makes it feel much warmer than it really is.
3.00 mi in 34:30 @ 11:30/mi avg burning 367 calories.
Today's splits ---
1.00 mi in 11:51
1.00 mi in 10:42
1.00 mi in 11:55
Glad to have another 3 miles in the book.
Location: Orlando, Florida
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| Asics Gel 1130 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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I felt a bit of a strain about 4.5 miles and it was a definite stinging pain by 4.6 so I had to finish a bit short of 5.0.
4.61 mi in 55:21 @ 12:01/min avg burning 526 calories.
Today's splits ---
1.00 mi in 12:02
1.00 mi in 12:20
1.00 mi in 11:57
1.00 mi in 11:40
0.61 mi in 07:20 (12:04/mi pace)
A gorgeous day for running.
Location: Orlando, Florida |
| Asics Gel 1130 Miles: 4.61 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | It was a bit warmer today and my legs were tired from yesterday's long run so I ended up with just 3.5 miles today.
3.5 mi in 44:20 @ 12:40 avg burning 317 calories.
Today's splits ---
1.00 mi in 12:31
1.00 mi in 12:34
1.00 mi in 13:07
0.50 mi in 06:03 (12:06 pace)
Location: Orlando, Florida (flying home tomorrow afternoon!)
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| Asics Gel 1130 Miles: 3.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | I spent the entire night in the A terminal of the DFW airport so I didn't get much sleep. As one might expect, this didn't lead to a strong, long run today.
2.00 mi in 22:57 @ 11:27 avg burning 219 calories.
Today's splits ---
1.00 mi in 11:27
1.00 mi in 11:26
Here's hoping a full night of sleep and some decent meals leads to a better run tomorrow.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 2.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
| | Comments(1) |
| | The distance is just a guess based on the time I spent running. Unfortunately my Garmin 405 was out of juice when I was ready to start the workout.
26 minutes running (started off too fast and everything hurt!)
06 minutes walking
52 minutes running (got into a nice smooth pace)
06 minutes walking
15 minutes running
Time for a shower and dinner.
Location: Wichita Mountains Wildlife Refuge
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| Asics Gel 1130 Miles: 7.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | After the 7 miles I ran on Sunday, the calf on my left leg has been tight and cranky. Even with a few extra stretches yesterday and today before running it still proved a thorn in today's run. Rather than fight it, I stopped at the end of each mile to do more stretches.
3.0 mi in 35:20 at 11:45/mi avg burning 360 calories.
Today's splits ---
1.00 mi in 11:18
1.00 mi in 11:40
1.00 mi in 12:17
The last mile was ran on a soft gravel road which definitely made my feet feel heavier but also seemed a nice cushion for my feet.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | My left leg is my problem child. It is the first to complain and generally I hear nothing from the right leg. As a result I was completely surprised to feel the calf muscles on my right leg tighten up in the first mile of today's run. Another one of those times when the muscles are so tight I can barely lift my toe from the street surface. After resting and slowly stretching things out I was able to finish the workout without incident.
3.07 mi in 37:11 at 12:07/mi avg burning 336 calories.
Today's splits ---
1.00 mi in 12:10 156 bpm max HR
1.00 mi in 12:31 158 bpm max HR
1.00 mi in 11:52 183 bpm max HR
0.07 mi in 00:37 (9:19/mi pace) 186 bpm max HR
During the last 0.25+ mi I pushed the pace below 10:00/mi which shot my heart rate to 186 bpm as I finished. Felt good to stretch out the stride. In future workouts I need to start working some faster intervals into the mix.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.07 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(5) |
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No miles today. Between my schedule and the timing of the thunderstorms that rolled through the area I couldn't find a lightning free period long enough.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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9 more days before the first 5K of 2009. The 3.0 miles wasn't too bad
but the humidity played heck with my body temperature and I felt a bit
overheated around the 2.25 mi mark. I slowed the pace a bit was able to
finish strong enough.
3.00 mi in 35:23 at 11:47/mi avg burning 387 calories.
Today's splits ---
1.00 mi in 12:00
1.00 mi in 11:37
1.00 mi in 11:43
A nice run at decent paces.
Location: Lawton, Oklahoma |
| Asics Gel 1130 Miles: 3.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(2) |
| | I am slow even at my fastest. Then my schedule calls for a short slow run today which means I need to run sloooooower. When I run THAT slow I feel like I am getting nowhere and have a harder time getting motivated.
2.01 mi in 25:45 at 12:50/mi pace burning 174 calories.
Today's splits ---
1.00 mi in 12:19
1.00 mi in 13:21
Tomorrow is set to be a long run if I can.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 2.01 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | The winds blowing from the NNW this afternoon proved too much for my
left knee. Apparently I change my posture or something when I run into
the wind and it puts extra stress on the knees. As a result I wimped
out and survived 3.1 miles rather than doing the 5.0 miles I had
planned.
In fact, I may easy back on mileage this week. I have increased mileage
each week for the last several in a row. Might be time to let the legs
recover a bit.
3.1 mi in 38:10 @ 12:21/mi avg burning 370 calories.
Today's splits ---
1.00 mi in 12:01
1.00 mi in 11:58
1.00 mi in 12:58 (almost all of it into the wind)
0.10 mi in 01:22 (13:16/mi pace)
Location: Windy, overcast, Lawton, Oklahoma
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| Nike BRS 1000 Miles: 3.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | For some reason it was one of THOSE runs for me. I have been struggling quite a bit with aches, pains, and tightness in my legs but today it just seemed like my legs were useless. It was a fight to go any distance whatsoever. Even getting through the first mile seemed to take forever. Finally I gave up and quit knowing that you have days like this and there are better days ahead.
2.67 mi in 33:09 at 12:26/mi avg burning 266 calories.
Not even bothering with the splits today.
Location: Warmer than usual Lawton, Oklahoma.
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| Nike BRS 1000 Miles: 2.67 |
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| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 |
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Teresa and I waited until 6:15 or so to run this evening trying to balance letting the sun get lower in the sky with needing to eat dinner before it gets too late. When we finally couldn't wait any longer we just settled for a very slow run.
2.5 mi in 33:43 @ 13:28/mi avg burning 207 calories,
Today's splits ---
1.00 mi in 13:31
0.50 mi in 06:44 (13:25/mi pace)
1.00 mi in 13:28
It's going to be a hectic few days leading up to the OKC Memorial run on Sunday morning. It's our first race of the year so no real goals are set, yet.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 2.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | My latest runs have been as much a struggle with mental discipline as
anything else. I know I can cover the distance physically but for some
reason I lack the motivation to push through. It's not specific to my
running though, I am at a point where I seem to be suffering from
apathy in general.
2.83 mi in 34:57 @ 12:22/mi avg burning 316 calories.
The splits ---
1.00 mi in 12:11
1.00 mi in 12:02
0.83 mi in 10:44 (12:59/mi pace)
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 2.83 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(2) |
| | Horned toads are moving about of late. One was road kill while one was in the road so I stopped and relocated it to the nearby pasture.
3.41 mi in 42:07 @ 12:20/mi avg burning 366 calories.
Splits ---
0.51 mi in 06:54 (13:32/mi)
1.00 mi in 11:46
1.00 mi in 12:46
0.51 mi in 06:51 (13:31/mi)
0.40 mi in 03:50 (09:38/mi)
The last 0.40 mi was my cardio workout.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.41 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(3) |
| | A short run while Kristoffer was in dancing lessons.
2.0 mi in 23:33 @ 11:45/mi avg burning 207 calories.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 2.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Okay, we got in a short run this afternoon to stretch our leg before tomorrow's 5K. It was very warm -- 87F -- and there was a stiff breeze so there was some definite effort involved.
2.0 mi in 24:12 @ 12:06/mi avg burning 209 calories
Location: Oklahoma City, Oklahoma
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| Asics Gel 1130 Miles: 2.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | I tried to push my pace today which resulted in much more sweat. Maybe that will help me lose the weight I need to shed.
3.62 mi in 41:33 @ 11:28/mi avg burning 3.62 calories
Splits ---
1.00 mi in 10:56
1.00 mi in 11:19
1.00 mi in 11:58
0.62 mi in 07:15 (11:44/mi pace)
The first 0.25 mi of the last split was done at sub 10:00 pace with the remainder just being slow recovery jog to the house.
Location: Humid Lawton, Oklahoma after the storms
Off to the evening's rehearsal of Little Shop of Horrors to see how the director blocks the action on the set I am designing.
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| Asics Gel 1130 Miles: 3.62 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | While waiting on Kristoffer, Teresa and I did today's run on the track
at MacArthur High School. Since running on a track is so boring I tried
to spice up the workout with some faster-paced laps.
3.10 mi in 36:04 at 11:38/mi avg pace burning 369 calories.
Splits ---
1.00 mi in 12:12
0.25 mi in 02:31 (09:57/mi pace)
0.50 mi in 06:08 (12:16/mi pace)
0.25 mi in 02:22 (09:29/mi pace)
0.50 mi in 06:11 (12:22/mi pace)
0.25 mi in 02:23 (09:27/mi pace)
0.35 mi in 04:18 (12:25/mi pace)
Definitely a good workout.
Location: Lawton, Oklahoma
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| Asics Gel 1130 Miles: 3.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Today, Teresa and I covered 4.10 miles at a nice slow pace today. The bulk of my miles still need to be at the slower paces to build endurance. Occasionally I get to throw in a stamina or speed workout just to break up the monotony.
4.1 mi in 53:36 @ 13:04/mi avg burning 354 calories.
1.00 mi in 13:15
1.00 mi in 13:35
1.00 mi in 12:56
1.00 mi in 12:36
0.10 mi in 01:14 (12:12/mi pace)
Projected races ---
Truman Day 5K, 09 May, Liberty, Missouri
Allie Reynolds 5K, 23 May, Oklahoma City, Oklahoma
Scotiabank 5K, 28 June, Vancouver, BC, Canada
3M Half Marathon, 24 January 2010, Austin, Texas
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| Asics Gel 1130 Miles: 4.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
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| Asics Gel 1130 Miles: 64.94 | Nike BRS 1000 Miles: 5.77 |
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| Night Sleep Time: 135.50 | Nap Time: 0.50 | Total Sleep Time: 136.00 | |
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