Running in Life's Slow Lane

A whole new month lies ahead of us so let us get started off on the right foot. The running schedule called for a 45 minute effort at an easy pace which equates to something like 12:15 - 12:45 per mile for Teresa and me. We did pretty well with the pacing. While the last 0.73 looks really fast, the quick tempo is more due to the 3 utility-pole fartleks we ran during that segment than a consistent pacing effort.

3.73 mi in 45:04 at 12:05/mi avg burning 447 calories with 142 bpm HR avg

Details ---
1.00 mi in 11:56 w/ 134 bpm HRavg
1.00 mi in 12:29 w/ 136 bpm HRavg
1.00 mi in 12:25 w/ 147 bpm HRavg
0.73 mi in 11:18 w/ 158 bpm HRavg (11:18/mi pace)

Location: Absolutely gorgeous prairie land in Lawton, Oklahoma!

Some days you look at the calendar and you see a nice slowly pace easy run ahead of you. Other days like today, you see that the scheduling gods have cursed you with a speed workout. Today was my day to be among the burdened as the gods had dictated that I should run 3x400m intervals at a 2:30-2:34 pace.

While the deities of scheduling afflicted me horribly, the weather gods were kind. Storms moving through the area cleared just ahead of our start and we were gifted with a rainbow when the sun would break free of the clouds. Spectacular!

I never realized how much the glutes are used when I lengthen my stride. Definitely feeling them now.

3.29 mi in 38:55 at 11:50/mi avg burning 404 calories.

Details ---
1.00 mi in 12:32
0.26 mi in 02:36 (10:05/mi)
0.25 mi in 03:12 (12:37/mi)
0.25 mi in 02:31 (10:02/mi)
0.25 mi in 03:04 (12:13/mi)
0.26 mi in 02:33 (09:50/mi)
1.00 mi in 12:13

Location: Stormy Lawton, Oklahoma

Running in the rain wasn't too bad this morning. The overnight thunderstorms had rolled through and we ran at 0630 through a heavy mist that would occasionally coalesce into a thin rain. A wind from the north was the bigger challenge as it fought us on the return leg while we were trudging uphill.

My stomach is killing me. I seem to be swinging between two extremes: the majority of the time my stomach is uneasy to the point that thinking of food makes me feel ill but then very suddenly I will be ravenous. It's messing with me and making it difficult for me to concentrate on work which I need to be doing. Those who know me know that the enjoyment of food is key to my happiness.

The goal today was 45 minutes of easy running.

3.66 mi in 46.13 @ 12:37/mi burning 422 calories with 136 bpm HRavg

Details ---
1.00 mi in 13:00 w/ 126 bpm HRavg
1.00 mi in 12:34 w/ 130 bpm HRavg
1.00 mi in 12:42 w/ 147 bpm HRavg
0.66 mi in 07:57 w/ 150 bpm HRavg (11:59/mi pace)

Location: cloudy and cool Lawton, Oklahoma

URD: Helping out on the tech crew for Little Shop of Horrors has been keeping us up too late. With so little sleep and a bit ill I didn't bother to hit the streets today.

The family has been keeping late hours as we have worked backstage for tonight's opening of Little Shop of Horrors at Lawton Community Theatre. As a result, the idea of getting up early to do any challenging exercise has not been a pleasant one. In addition, I seem to be having some stomach ills of late so straying too far from home has seemed unwise.

This morning we were brave enough to get onto the streets for a shorter version of our easy day.

2.37 mi in 29:53 at 12:36/mi burning 279 cal w/ 132 bpm HRavg.

Sunday we will be back into a new phase of the schedule as we will slowly increase mileage again over the three coming weeks.

Location: Theatrical Lawton, Oklahoma

Flip-flopped the schedule since I have been keeping late hours at the theatre during the opening weekend of  Little Shop of Horrors. Today was originally scheduled for a 7 mile long run but there was no way that was going to happen. As it was I had to stop twice in the 4 mile run to let my stomach settle down.

4.02 mi in 48:20 @ 12:02/mi burning 501 calories with 129 bpm HRavg

Location: Sweaty Lawton, Oklahoma

I am not adjusting well to the increasing temperatures. Teresa and I were slated for a 45 minute easy run but I had to stop at the 3 mile mark to get control of my stomach. The legs felt awfully brittle today as well. Frankly, I think the heat along with the late nights at the theatre AND the stomach irritation is just combining to destroy any stamina I might have built up.

3.59 mi in 45:10 @ 12:34/mi burning 395 cal with 123 bpm HRavg

Location: Sunny and warm Lawton, Oklahoma

So today's run was the long run I had postponed from Sunday. Teresa didn't have time to do the full 7 miles before she headed to the office so I did the first out-and-back loop with her. I had to stop and take a potty break before doing the second out-and-back by myself. For some reason the second time around seemed a bit harder.

First Loop:
3.58 mi in 46:21 @ 12:57/mi burning 363 calories with 122 bpm HRavg
Second Loop:
3.50 mi in 45:01 @ 12:51/mi burning 376 calories with 130 bpm HRavg

Splits ---
1.00 mi in 12:57 114 bpm HRavg
1.00 mi in 12:58 120 bpm HRavg
1.00 mi in 13:00 129 bpm HRavg
0.58 mi in 07:26 129 bpm HRavg (12:52/mi pace)
-- Break --
1.00 mi in 12:58 127 bpm HRavg
1.00 mi in 13:00 127 bpm HRavg
1.00 mi in 12:45 136 bpm HRavg
0.50 mi in 06:19 134 bpm HRavg (12:38/mi pace)

Glad to have that one in the books and look forward to tomorrow's shorter run.

Location: The sunny prairies of Lawton, Oklahoma

After yesterday's long run of 7 miles, today called for an easy-paced 45 minute run.

3.63 mi in 46:05 @ 12:42/mi burning 390 cal with 120 bpm HRavg

Details ---
1.00 mi in 12:44 112 bpm HRavg (63% HRmax)
1.00 mi in 12:41 117 bpm HRavg (66%)
1.00 mi in 12:41 128 bpm HRavg (72%)
0.63 mi in 07:58 128 bpm HRavg (12:44/mi pace)

Excellent workout.

Location: Cloudy Lawton, Oklahoma

Today called for a tempo interval workout to stress my body's lactate threshold and in doing so, improve my stamina. While Teresa and I ran the paces called for and they certainly felt tough the heart rates seem a bit low. This may have more to do with the fact that I had to stop a few times before and after the intervals to stretch some very stiff calves.

3.82 mi in 47:45 @ 12:29/mi burning 422 calories with 116 bpm HRavg

Details ---
1.00 mi in 12:18 with 113 bpm HRavg
0.74 mi in 08:02 with 117 bpm HRavg
0.36 mi in 05:02 with 113 bpm HRavg
0.72 mi in 08:03 with 121 bpm HRavg
1.00 mi in 13:19 with 120 bpm HRavg

One more day left on the training schedule: an easy-paced run to fill out the week's mileage total to 26 mi.

Location: Humid, humid, humid Lawton, O

Today marks the last run of the week as Saturday is my scheduled rest day. Thankfully the schedule called for a easy-paced run because the family worked backstage at Little Shop of Horrors last night and didn't get to bed until 11pm. Teresa, demonstrating how strong she is while running, seemed unphased by the lack of sleep.

3.51 mi in 45:00 at 12:50/mi burning 364 calories with 116 bpm HRavg

1.00 mi in 12:46 109 HRavg
1.00 mi in 12:46 115 HRavg
1.00 mi in 13:01 120 HRavg (stomach got upset around 2.75 and I had to stop)
0.51 mi in 06:29 119 HRavg (12:45/mi pace)

Location: Lawton, Oklahoma

The late nights at the theatre caught up to me so that I was unable to get out of bed and run Sunday morning. Many would think this would leave me with plenty of energy to jump out of bed today and hit the streets for an easy-paced 45 minutes. Not so! If I skip a day or two, my body quickly forgets that running is a good thing and refuses to cooperate.

3.60 mi in 46:01 at 12:46/mi burning 375 calories.

Details ---
1.00 mi in 13:13
1.00 mi in 13:11
1.00 mi in 12:42 (had to stop at 2.75 for upset stomach, AGAIN!)
0.60 mi in 06:55 (11:28/mi pace)

Location: Lawton, Oklahoma

This morning I was determined not to stop midway through the run as I did yesterday. Luckily there seemed to be no call to stop as my stomach handled the workout without complaint.

3.64 mi in 45:57 at 12:38/mi burning 394 calories with 119 bpm HRavg

Details ---
1.00 mi in 12:24 w/ 110 bpm HRavg (62% HRmax)
1.00 mi in 12:54 w/ 115 bpm HRavg (65% HRmax)
1.00 mi in 12:36 w/ 126 bpm HRavg (71% HRmax)
0.64 mi in 07:37 w/ 130 bpm HRavg (73% HRmax)

Location: Lawton, Oklahoma

Teresa and I set a new mileage PR today with our scheduled 8 mile slow run. It was a challenge to stay focused on something other than tired legs once we had passed the 6 mile mark but at that point you can see the finish line and you just gut it out.

8.02 mi in 01:45:35 at 13:10/mi burning 765 calories with 124 bpm HRavg

Details --
1.00 mi in 13:23 112 bpm HRavg
1.00 mi in 13:27 120 bpm HRavg
1.00 mi in 13:14 126 bpm HRavg
1.00 mi in 13:05 127 bpm HRavg
1.00 mi in 13:02 120 bpm HRavg
1.00 mi in 12:50 130 bpm HRavg
1.00 mi in 13:06 133 bpm HRavg
1.00 mi in 13:16 131 bpm HRavg

Finished up in 81F and 65% relative humidity with clear skies. SWEATY!

Yesterday's 8 mile run took a great deal of energy out of my legs so I was skeptical of my ability to get out of bed and cover today's distance. Somehow I made it. Slowly.

4.05 mi in 50:33 at 12:29/mi burning 460 calories with 131 bpm HRavg

Details ---
1.00 mi in 12:56 w/ 119 bpm HRavg
1.00 mi in 12:21 w/ 132 bpm HRavg
1.00 mi in 12:04 w/ 137 bpm HRavg
1.00 mi in 12:34 w/ 140 bpm HRavg

Location: Somewhere southeast of Lawton, Oklahoma.

Teresa and I celebrated our 21st anniversary with a nice slow run. No real problems with the distance outside of a bit of unsettled stomach at the 5.00 mi mark.

8.00 mi in 1:50:00 at 13:46/mi burning 718 calories with 118 bpm HRavg

Details ---
1.00 mi in 13:57 w/ 108 bpm
1.00 mi in 13:57 w/ 110 bpm
1.00 mi in 13:52 w/ 116 bpm
1.00 mi in 13:51 w/ 120 bpm
1.00 mi in 13:45 w/ 126 bpm
1.00 mi in 14:00 w/ 116 bpm
1.00 mi in 13:30 w/ 125 bpm
1.00 mi in 13:15 w/ 126 bpm

The rest of the day is slated for napping as I attempt to recover. I believe Teresa is planning to work. Woo hoo!

Location: Lawton, Oklahoma

Teresa couldn't run this morning. Apparently she has hurt her leg AND gotten a sore muscle in her shoulder. She was brave to get out of bed early and dress for running but it was obvious she couldn't run.

Instead I had to persevere on my own. I once again listed to some astronomy lectures from Ohio State University. Today we brushed up on the history of Greek astronomy in one lecture. I ran long enough to get into the lecture on Nicolas Copernicus then my iPod stopped. After I finish the astronomy lectures I think I will try some psychology classes.

4.0 mi in 50:00 at 12:30/mi burning 466 calories with 126 bpm HRavg

Details ---
1.00 mi in 12:27 w/ 116 bpm HRavg
1.00 mi in 12:25 w/ 143 bpm HRavg (What is up with that heart rate?!)
1.00 mi in 12:52 w/ 122 bpm HRavg
1.00 mi in 12:16 w/ 127 bpm HRavg

Not sure how the schedule will work this week as we travel to Vancouver on Thursday. The scenery will be fantastic and the temps cooler. Unfortunately we will do most of our sightseeing by foot so the legs may not need any running.

Location: Lawton, Oklahoma

Teresa's foot is still bothering her so we kept today's run to 30 minutes. Just as well since the heat is starting to build on the prairie.

2.21 mi in 30:32 at 13:51/mi burning 193 calories.

Location: Warm, warm, warm Lawton, Oklahoma

Today was a tough run for both Teresa and me. She is still suffering from a stiff neck and a tweaked foot while I woke this morning with a bit of congestion as well as a sore throat. Neither of these are welcome afflictions as we fly to Vancouver tomorrow on vacation.

3.0 mi in 39:17 @ 13:05/mi burning 305 calories with 120 bpm HRavg.

The next run report should come to you from the cooler temps of western Canada.

Location: Lawton, Oklahoma - 75*F, 82% humidity, SE 0-5 mph

Today saw Teresa and I run our first miles outside the U.S. as we ran 4.0 mi along the seawall in Stanley Park, Vancouver, B.C. It was a gorgeous day to be outdoors with the temperature hovering near 67*F, full sun, and mild winds. As we ran we caught sight of seaplanes taking off and the impressive Lion's Gate Bridge.

4.0 mi in 45:07 @ 11:06/mi burning 527 calories w/ 136 bpm HRavg

Details ---
1.00 mi in 11:37 w/ 120 bpm HRavg
1.00 mi in 11:18 w/ 134 bpm HRavg
1.00 mi in 10:53 w/ 143 bpm HRavg
1.00 mi in 10:31 w/ 149 bpm HRavg

Location: Vancouver, Canada 

Sadly, whatever illness I contracted before leaving on vacation continues to worsen. Thankfully it does not seem to be a proper infection as I do not seem to suffer from a fever. However, my throat does get very sore and I feel run down whenever the Tylenol wears away.

Teresa and I had a busy day going over to Granville Island to watch a performance of Altar Boyz and with the 5K race tomorrow I decided to take it easy with only 2.0 mile on the treadmill in 24:55.

Location: Vancouver, British Columbia, Canada

As most of you know, Teresa and I planned our vacation to Vancouver around the Scotiabank Half-Marathon and 5K race slated for today. It was a chance to travel outside the U.S., to a cooler climate, and still enjoy our running hobby. I wanted to run a race outside of the U.S. so I could claim to be an international racer. We also had the definite goals of beating our recent times of 33:00 and running hard.

This was probably not the right race for our goals.

The 5K is a fun run afterthought tacked onto the half-marathon. It is not timed in any way and the course is half trail run and half road race. At times we were trying to pass folks who were not coordinated to duck under a hanging branch and run at the same time. Ugh, we spent a great deal of time trying to pass people as there seemed to be no attempt on those participating to arrange themselves before the gun. It was just mass chaos unleashed into Stanley Park.

And of course, the distance was wrong. I stayed with Teresa and started my kick only 0.25 mi to reach the 3.1 mi finish only to find that the course measured a full 3.34 mi. I imagine some of the extra distance was weaving but the course was too narrow to have ran an extra 0.24 mi!

So, given all of this Teresa and I were happy to finish. Having no official clock to mark our time and having a course that was a bit long, the best I can do is take the 10:10/mi average pace as measured by the Garmin and say we finished 5K in 31:31 which is an improvement of 1:30 over our last race.

0.50 mi warmup
3.34 mi in 33:53 at 10:10/mi burning 408 cal w/ 162 bpm HRavg

Details --
1.00 mi in 10:13 w/ 150 bpm HRavg
1.00 mi in 10:20 w/ 164 bpm HRavg
1.00 mi in 10:13 w/ 168 bpm HRavg
0.34 mi in 03:06 w/ 184 bpm HRavg* (09:14/mi pace)

* Clearly the 220-age = HRmax does not hold because I achieved an HRavg today of 184 bpm which exceeds the theoretical 220 - 43 = 177.