Running in Life's Slow Lane

Today's splits ---
11:32
12:07
12:19 (0.96 mi)
-------------------
2.96 mi -- 11:59 avg pace -- 355 cal

I was aiming for a consistent pace around the 12:00/mi mark to recover from the hard run yesterday. Overall I didn't do too bad but I was terribly inconsistent during the miles. My legs want to run a faster pace while at the same time complaining about how tired they are after yesterday's effort. I guess that is one of the tricks one learns from consistent training: how to control your pace for the workout's goals. I had intended to go a full 3.1 mi but reached the house at 2.96 mi and decided not to be a slave to the Garmin.

Temps were 69-71 during the run which are definitely acceptable. Killing me though has been our unusually calm winds. Today they were only blowing about 5mph at their strongest. When I turned around with my back to the wind for the leg towards home it felt like my body temp went up 5 degrees.

Location: Lawton, Oklahoma

Today's splits ---
12:05
11:48
6:40 (12:01/mi pace)
-----------------------
2.56 mi -- 11:58/mi avg pace -- 307 cal

Perfect easy run on a nice morning. Building up mileage again next week is going to be miserable after slacking all this week.

Location: Lawton, Oklahoma

Today's splits ---
10:13
12:30 (walked 0.2 miles)
-------------------------------
2.05 mi -- 11:21/mi avg pace -- 254 cal

I had intended to do 3 miles today but sleep issues kept me from getting on the streets until 10am. At that point it was 89F and I made the decision to run as little as possible. I could have made it another mile but I was back at the house and needed to get other things done before leaving town tomorrow. Yeah, that's it. I had to quit because I had stuff to do. Not wimping out in the heat at all.

Hopefully my 23:17 run in the heat can add to Dale's heat training.

Location: Lawton, Oklahoma

Today's splits ---
11:36
10:39
-------------------
2.01 mi -- 11:08 avg pace -- 262 cal

Wonderful morning run to get us checked out ahead of tomorrow's race. The first mile was a nice warm up. For the second mile we pushed the pace down to the 10:40ish range for the first 0.5, pushed all the way down to the 9:10ish range for 0.25, then slowed back down to the 10:30ish pace and slower to finish the mile. In essence we tried to run a snapshot of tomorrow's plan building confidence that we can run at the paces we hope to maintain tomorrow.

Now if we can just travel to Wilburton peacefully and get the sleep we need, I think we will be in a position to perform well.

Location: Lawton, Oklahoma

Today's splits
10:24
10:26
10:37 (1.1 mi @ 9:39/mi)
---------------------------------
3.1 mi -- 10:12/mi agv pace -- 414 cal

Good strong run today! New PRs for both Teresa and I at the 5K distance. It was an improvement of 1:30 over my best training run.

A total of 55 runners took part in the 3rd Annual Butterfield Run, held in the tiny town of Red Oak, Oklahoma. The course was an out-and-back that started under the "Welcome to Red Oak" sign in the center of town. 

1st mile - slow incline at the start, small downhill, start of an uphill stretch. Teresa and I are ahead of our target pace but knowing that we have some hills on the way back I let us run.

2nd mile - slow incline turns steeper as we near the half-way point. Front of the pack is passing us and to be good citizens Teresa and I cheer them as they go. Our pace falls off on the steeper hills as Teresa feels she can't "do hills". She is doing fine and we make it to mile 2 at a 10:30/mi average.

3rd mile - nice gradual decline, a bit of incline, then down into town for the finish. Teresa and I are clipping along at a 10ish pace. When we hit 0.5 mile left I push my pace hard and get into the 9:30ish pace and lower. Making the final turn I see just a few people ahead and kick hard to pass two adults and two kids that look like they are worn out completely. The teenage boy goes to the side and takes the classic posture of one who is about to lose breakfast, prompting me to call out "No hurling! This is a no hurl zone!"

Last bit - don't remember much other than seeing the 31 and change time on the clock and being surprised. My Mom tried to get in a position to take a picture but I think I squeaked past before the camera was ready.

I knew Teresa would be quick behind me and that she was working hard so I searched out a drink for her. Good race!

Teresa got 3rd in her age group and 8th female overall.

Location: Red Oak, Oklahoma

Today's splits ---
12:08
11:47
12:02
11:42
------------------------
4.0 miles -- 11:56/mi avg pace -- 490 cal

I'm just trying to recover from yesterday's race and start building my mileage back up to the level I had in the middle of June. Today's run was well paced and felt good. Teresa ran strong alongside me for the first 3.25 before stopping to get her stress-filled morning started. Gorgeous morning with lots of bird calls in the air and a cool breeze to keep one company.

Now, if I can just get packed and to the airport in the next 2 hours!

Location: Lawton, Oklahoma

No miles today. Yesterday's flights into Norfolk, Virginia did not go as planned, leaving me with very little sleep. Without taking time to run I still did not make it into the lab until 0930.

Today's splits ---
12:02
11:34
11:52
12:10
------------------------------
4.01 mi -- 11:54/mi avg pace -- 441 cal

This was a tough run to finish but I'm glad I forced myself out of bed at 0530 and got onto the streets.

 Wonderful morning sights and sounds. The area is practically infested with rabbits and in one stretch of less than 100 ft there were 6 squirrels lined up in the parking area of the dog park. Trees are a splendid color of green in the half-light of the morning. Really, if there weren't hundreds of cars rushing by on the nearby interstate, one could enjoy the experience.

Sweat-fest record thoroughly smashed as the entire shirt was soaked. So much so that I had to wriggle from the shirt like a snake shedding skin. Eeeeew!

Note to self: Drink plenty of water today!

Location: Chesapeake, Virginia

Today's splits ---
12:19
12:07
11:55
12:06
5:51 (11:35/mi pace)
---------------------------------------
4.5 mi -- 12:03/mi avg pace -- 508 cal

Nice weather for a run with temps at 73F with a slight breeze. Yesterday's heavy rain left the terrain covered in moisture and the air laden with 85% humidity. I was a bit slower than usual in my pacing but I can accept that as I build up my mileage again.

Location: Chesapeake, Virginia

Today's splits ---
11:07
11:56
11:23
-------------------------------
3.0 mi -- 11:32 avg pace -- 349 cal

Whew the rains that came through left a great deal of water lingering in the air. Water that I in turn had to run through this morning. I am drenched to the bone.

Lots of aches and pains when I arose this morning. Thus my planned 4 mile run turned into a 3 mile run. Since it was going to be a bit shorter I went ahead and picked up the pace a bit though it is still a bit slower than I had intended.

Not so much wildlife on my run this morning. I think the clouds had them convinced that morning had not arrived.

Location: Chesapeake, Virginia

Today's splits ---
11:38
11:43
11:41
11:03
11:48
--------------------------------------
5.0 mi -- 11:34/mi avg pace -- 614 cal

The first 3.5 miles went fairly quickly and I felt good working on some moving meditation for about 1.5 miles. After 3.5 miles it was a struggle to finish off the distance. Particularly around the 4.25 mile mark when I developed a pain in my left shoulder. I stopped at that point and tried to stretch out my shoulder. Then when I started again I had issues with my Garmin Forerunner. It allowed me to press the timer button and thinking all was well I took off running. Then after about 0.25 mi of running I check my pace only to find that the timer had NOT started. In fact, nothing was moving on the watch. I pressed the "back" button and tried to use the bezel to move to "Time" or "Menu" and nothing happened. After a few frustrating minutes the watch emitted a whole series of beeps (as though it were catching up to all of my button presses) and the timer started counting. I finished my 5 miles and went through a similar "slow down" when I tried to stop the timer at the end of the workout. If I were to guess I would attribute all of this to problems getting satellite reception. It was very overcast during my run and the trees are in close to the roads along my route. First time I have had these types of problems.

Location: Chesapeake, Virginia -- I fly home tomorrow!

No miles today. Instead I traveled from Chesapeake, Va back home to Lawton, Ok. 

No miles again today. I awoke to the sounds of heavy rains and they soaked us for a few hours. I'll gladly trade a day of running for soaking rain in mid-July.

Today's splits ---
11:42
11:33
10:36
03:12 (11:22/mi pace)
----------------------------------------
3.28 mi -- 11:17/mi avg pace -- 424 cal

Avg HR:  138 bpm (73%)
Max HR: 159 bpm (84%)

Wonderful run this morning. So glad to get back home and run alongside Teresa in the gorgeous light of the Oklahoma dawn. Humidity was not a problem and sweating was not nearly the issue that it was in Virginia last week. Even the dead skunk and the catfish remains tossed along the county road didn't detract from the general ease I felt today.

I did carry along a drink container today. They had a cheap one at Wal-Mart with a curve in it small enough to fit my hand. It holds about 20oz which should be more than enough to get me through the workouts. Today I drank from it during the first 1.5 miles then chucked it onto the grass before we started out on the county roads. That seemed to work well.

Looking forward to tomorrow's 4 mile workout. Still trying to creep my miles back up to 30+ miles per week.

Location: Lawton, Oklahoma - Where the Gods wave in each drifting leaf.

Today's splits ---
11:24
11:06
11:01
09:33 (10:33/mi pace)
-----------------------------
3.91 mi -- 11:02/mi avg pace -- 516 cal

Tried to keep a lively pace this morning though I didn't have my iPod to help out. Found myself around the 11ish pace for the most part, occasionally dipping as long as the 10:30 range. Pushed myself during the last 0.5 mile to get around the 9:40 mark.

I think I need new insoles for my "junk" shoes that I wear when doing work at the theater or in the garage. I've noticed that the last few days or standing about on the concrete at the theater have left my feet sore and tired. This whole concept of paying attention to my feet is still new to me.

Gorgeous day out there. Humidity is fairly high for this time of year. Probably because of a sizeable storm set out to our west in NW Texas. Hopefully that rain will come our way later today.

Having fits trying to decide what our race schedule will be for Aug and Sep.

Location: Lawton, Oklahoma

No miles today. I awoke to steady drenching rains and while I tried to wait them out, I eventually had to give up and get some work done.

Today's splits -----
11:18
11:53
11:26
11:09
------------------------
4.0 mi -- 11:27/mi avg pace -- 518 cal

Late getting started this morning so a bit hotter than usual and with very little wind blowing from the south. I had to take a break at 2.25 mi at the end of the neighborhood run as I seemed to be overheating a bit. Probably due to the fact that what little wind was blowing wasn't getting through the houses. Once I hit the county roads I was able to start running again and it appears I picked up the pace a bit as well.

We've definitely reached that time in the growing cycle when most of the flowers are gone and all the plants are focused on seed production. Definitely starting to see seed heads on the taller grasses. A lot greener than usual for this point in July though.

Location: Lawton, Oklahoma

Today' splits ---
(Not available)
----------------------------
3.3 mi -- 11:20/mi avg pace -- 445 calories

I forgot to charge up the Garmin after yesterday's run. Since I knew that the bridge over Nine Mile Creek was a bit further than a 3 mile round trip I ran that route. MapMyRun.com puts the distance at 3.3 miles.

Another beautiful day. Not so many Tyrannids flying about today. Instead there were plenty of my other favorites: the Mimids. For some time the number of skunks has outpaced the number of snakes in the roadkill. Definitely seems as though there is more than one way to mark the change in seasons.

Location: Lawton, Oklahom

Today's splits ---
11:26
11:17
11:01
04:33 (10:45/mi pace)
-------------------------------
3.42 mi -- 11:11/mi avg pace -- 455 cal

Tough run to finish. After we made the turn at Nine Mile Creek I was feeling like I could go a full 4 miles today. That was, until I got halfway up the hill and the sun seems to be shining about 10 ft from the right side of my face. Wow, it felt miserable. The legs held out though and I was able to keep improving my pace all the way home. Good run.

Another gorgeous morning though the bird population seemed a bit decreased along the fence and power lines.

Location: Lawton, Oklahoma

Today's splits -----
12:07
12:12
12:20
12:04
-----------------------------------------
4.02 mi -- 12:12/mi avg pace -- 460 cal

I believe we met today's goal of a slowly paced 4 mile run. Hopefully I can avoid missed days this week. Three miles per day is the goal with maybe a few extra half miles thrown in for good measure. Basically I just need to get back to a steady mileage base for a few weeks.

It definitely seems as though the birds are a clear indicator: few birds means it is too hot to run comfortably.

Location: Lawton, Oklahoma

Today's splits ---------------------------
12:19
11:53
12:06
11:51
05:51 (11:34/mi pace)
-----------------------------------------
4.26 mi -- 12:00/mi avg pace -- 520 cal

Important lesson learned today: A Fiber One bar and water is not an appropriate pre-run meal. At 2.5 miles I got hit with some nasty stomach-ness and couldn't shake it. Finally at 3.75 miles I stopped to try settling my system. After about 5 minutes of resting I gave up and finished the last bit to get home. Much water and a bit of yogurt seems to have calmed things a bit.

Only birds I saw on the wires today were doves.

Location: Lawton, Oklahoma

Today's splits -------------------

11:30

11:13

12:03

09:28 (12:14/mi pace)

----------------------------------

3.77 mi - 11:43/mi pace -- 457 cal

Tough run due to some acid reflux issues. Finally stopped for a breather at 2 miles hoping to calm the reflux. Unfortunately it didn't work so I just tried to ease my pace and get home for something to put into the stomach.

Nice day to run though. Getting onto the road before 7ish is a better strategy as we are predicted to be 102F for the next few days.

Teresa reported seeing a jackrabbit this morning on her run. I am envious.

Location: Lawton, Oklahoma

Today's splits --------------------

11:20

12:04

12:19

12:24

06:09 (12:19/mi pace)
----------------------------------

4.50 mi - 12:04/mi pace - 521 cal

Good run this morning. Unfortunately it took me over an hour to go from awake to running which left me running in nice full sun. Both feet were numb around the 3 mile mark but apparently I ran through it without destroying anything. Lots and lots of sweat.

I feel like I might have some sort of bug. Stomach is still sensitive and yesterday evening I felt like I had been hit by a bus. Woke this morning feeling much the same.

Location: Lawton, Oklahoma

Today's splits --------------------

13:18

11:21

11:52

06:01 (11:58/mi pace)

----------------------------------

3.50 mi - 12:09/mi pace - 427 cal

Had to stop at 2.67 mi and stretch out my left calf. It has been cranky of late and today it was quite painful. The pacing recorded for the first mile is off because I had an equipment issue with my iPod and stopped to get my tunes going again. Ran a sub 9:40 pace for 0.25 mile today. Need to start doing a bit more at the sub 10:00 pace just to get a feel for it.

Nice morning. Now I must rush off to big Cache, Ok to load up the sets, lumber, tools, etc. for next week's camp in Eureka Springs, Arkansas.

Location: Lawton, Ok

Today's splits --------------------

12:42

11:10 (where did this mile come from?)

12:14

12:39

12:30

----------------------------------

5.0 mi - 12:15/mi pace -- 557 cal

Yay! A five mile day was finished today. I have been struggling to do 4 miles lately so this is a definite gold star day. It wasn't really a plan so much as I ran a new route and was that far away from home. Once you hit 4.5 miles you can't stop, you have to finish the whole 5.

Beautiful morning that is going to turn into a blazing day.

Location: Lawton, Oklahoma

Today's splits ---------------------

11:58

11:25

11:56

11:35

-----------------------------------

4.02 mi - 11:44/mi pace -- 506 cal

Finally got to run with Teresa today. Our schedules have been such that we couldn't synchronize running times most of the week. We ran around the section to our east today including a mile along Highway 7. Plenty of time for conversation about the week ahead and Dale's adventures at the Northwest Passage relay race.

Very nice morning though a bit hot since we didn't get out until 8am. Unfortunately one of the young rabbits met its demise last night.

Location: Lawton, Oklahoma

No miles today as we had to pack up and drive to camp.

2.38 mi - 13:01/mi - 225 cal

3.11 - 12:37/mi - 297 cal

3.0 mi - 12:43/mi - 277 cal

On the hills surround Inspiration Point Fine Arts Colony near Eureka Springs, Arkansas. Amazing that I managed the 12:43/mi pace given the hills I had to climb.

Location: Eureka Springs, Arkansas

3.38 mi - 12:58/mi - 310 cal

Started off with 3.03 mi ran at a 12:58 pace. Then did three 0.12 mile runs at 8:26/mi, 7:37/mi and 7:29/mi with an equal amount of walking between.