Running in Life's Slow Lane

Well, here it is, another Independence Day. You know what that means! Yep. Time to race!

This year Teresa and I chose to run in the Bethany Freedom Run 8K. It was our first time at an "official" 8K so we had low expectations, aiming for "something close to 1:00:00". As it happened we did quite well considering the weather (82*F, 62% humidity). Teresa went across the mat ahead of me at 58:52 and I was close behind at 58:53.

From my Garmin ...
5.00 mi in 59:08 at 11:50/mi burning 620 cal with 154 bpm HRavg.

Splits ---
1.00 mi in 11:51 134 bpm HRavg
1.00 mi in 11:51 148 bpm HRavg
1.00 mi in 11:59 156 bpm HRavg
1.00 mi in 11:44 164 bpm HRavg
1.00 mi in 11:53 172 bpm HRavg

How about those times? Were we consistent or what? Nice steady climb in my heartrate as well, with the 172 bpm in the last leg influenced by what little kick I managed in the final 0.20 mi.

I hope everyone else enjoys the 4th.

Location: Bethany, OK

I had to wait a bit for the rain to pass this morning which means I did not get to start my run until 11am. While the overcast skies and the rain cooled air was nice, the humidity was punishing. I managed to get through the entire run with only the scheduled stops for liquids and Sport Beans. Very glad to reach the end.

9.0 mi in 1:54:00 at 12:40/mi burning 1003 calories with 141bpm HRavg.

Details ---
1.00 mi in 12:23 w/ 125 bpm HRavg
0.58 mi in 07:27  (12:52 pace) w/ 135 bpm HRavg
1.00 mi in 15:14 w/ 126 bpm HRavg (that pace can't be right!)
1.00 mi in 12:43 w/ 139 bpm HRavg
1.00 mi in 11:58 w/ 143 bpm HRavg *picking up the pace for the middle 3
1.00 mi in 11:39 w/ 152 bpm HRavg
1.00 mi in 11:43 w/ 152 bpm HRavg
0.55 mi in 06:56 (12:41 pace) w/ 151 bpm HRavg
1.00 mi in 12:13 w/ 150 bpm HRavg
1.00 mi in 13:26 w/ 152 bpm HRavg *coasting to the finish

So, there it is. Longest run to date. If it works out next week will see me reach 10 mi where I plan to stay as my long run for most of the fall before bumping it to 13+ occasionally in prep for next year's half marathons.

Warm (76*F - 80*F) and humid (68-69 dewpt), overcast clearing to partly cloudy, winds NE 15-20mph

Location: Lawton, Oklahoma

Note to self: Used Blue Berry flavored Sports Beans at 3+ miles into run with no ill effects. 16oz Water and 20oz Powerade used for hydration.

I started off the running week yesterday with the long run so today is all about EASY miles. The storms have passed, leaving us with a gorgeous sunny morning with a fair amount of humidity. The 67*F temperature actually seemed a bit chilly when I stepped outside the garage but I believe I was sweating before I reached the end of the driveway.

3.72 mi in 45:16 at 12:10/mi burning 452 calories.

Mile markers --
1.00 mi in 12:14
1.00 mi in 12:12
1.00 mi in 12:12
0.72 mi in 08:38 (11:59 pace)

Weather --
Fair 67*F, dewpoint 61*F (~83% RH), N 5 mph

Course --
45th out and back

Location: Lawton, Oklahoma

I am pounding out the miles but wishing I was miling off the pounds. I must be eating a ton of stuff to keep any weight on my body with the miles I have been accumulating. Sadly, I think much of my calorie intake in the last week has been sodas. The increasing temps have driven me to a very fluid heavy diet.

3.74 mi in 46:07 at 12:21/mi burning 439 calories

Markers ---
1.00 mi in 12:25
1.00 mi in 12:12
1.00 mi in 12:37
0.74 mi in 08:53 (12:05/mi pace)

A bit slower than yesterday but still in the acceptable pace range for an endurance building run.

Weather --
Sunny skies, 69*F, 65*F dewpoint (~86% RH), winds NW 5 mph

Location: Lawton, Oklahoma

Clearly yesterday's tempo intervals workout succeeded in stressing the lactate threshold in my legs because they were super cranky this morning. We generally get around 3.7 mi during a normal easy day but managed a bit less today as we both slowed down a bit.

3.46 mi in 45:00 at 13:02/mi

Markers --
1.00 mi in 13:13
1.00 mi in 13:05
1.00 mi in 12:57
0.46 mi in 05:47 (12:40/mi)

Weather --
Fair skies, 78*F, 70*F dewpoint (~ 77% RH), winds SE 9mph -- Forecast to reach 106*F today!

Location: Lawton, Oklahoma where we will be cooking eggs on the car hoods this evening.

I was late dragging myself out of bed and onto the streets this morning. A few times I had nearly convinced myself not to go. Once I was fully awake I knew I had to go and trudged out into the sun. Wow! It is hot now and forecast to reach 108*F today. I ran slow, slow, slow and still had to stop twice in the short time I ran to mop sweat from my eyes and nose. So much water was collecting around my nostrils that when I inhaled I got a snout full of water.

3.00 mi in 40:00 burning 263 calories.

Markers --
1.00 mi in 12:43
1.00 mi in 12:56
1.00 mi in 13:58 - just trying to find my way home

Weather --
Clear sunny skies, 88*F, dewpoint 61*F, winds S 14 mph gusting to 20 mph
** Note to self ** Check temperature BEFORE running! 88*F is too high.

Location: The soon-to-be deserts of Lawton, Oklahoma

You can't run as far on tired legs.

That is the lesson for today folks. Teresa and I were scheduled to run 10 miles today but I didn't sleep well last night. The last time I checked it was 0024  and I was still tossing and turning. As a result, when the alarm sounded at 0600 I was NOT ready to start my day with physical activity. We eventually got. out the door and down to Lawton High (booooo Wolverines) to run on the track. I did okay for the first 6 miles then I hit a wall where my legs were dead with no will to run. Combined with the heat this spelled the end of my run as I coasted another 1.5 mi with no real pace.

7.50 mi in 01:36:43 @ 12:54/mi pace burning 784 calories

Markers --
1.00 mi in 12:58
1.00 mi in 12:58
1.00 mi in 12:54
0.34 mi in 04:29 (13:08 pace)
-- break for some Gatorade --
1.00 mi in 12:35
1.00 mi in 12:08
1.00 mi in 12:28
1.00 mi in 13:49 *I'm fading fast*
0.16 mi in 02:23 (15:13 pace)

Weather --
Sunny, clear skies, 84*F, dewpoint 63*F, winds SW 6 mph

Location: Lawton, Oklahoma

It was a tough run this morning on legs that are still recovering from yesterday's 7.5 mi effort. I really wanted to get a bit more done but my legs told me they were finished and I chose to listen. My sleep, hydration and nutrition have not been well controlled since the vacation to Vancouver so I will attempt to improve those factors in the coming weeks.

3.32 mi in 41:34 @ 12:31/mi burning 381 calories.

Markers --
1.00 mi in 12:54
1.00 mi in 12:32
1.00 mi in 12:12
0.32 mi in 03:57 (12:17/mi pace)

Weather --
Clear and sunny, 75*F, dewpoint 62*F (~64% RH), calm winds
Today's forecast calls for a high temperate in the 105-108*F range.

Location: Lawton, Oklahoma

Teresa's leg has been bother her for a few days and today we cut the run short as it became more painful than she wanted to endure.

2.53 mi in 30:10 at 11:55/mi burning 327 calories.

Location: Lawton, Oklahoma

Teresa finally decided she wanted to take a rest day and see if it would help the leg that has been painful during the last few runs. I was happy to oblige for the extra sleep.

Let's face facts here, it is stupid hot outside. Even at 0630 the temperature is oppressive for running or vigorous activity of any kind. Teresa and I have been trying to keep to our prescribed training paces and the result has been some easy runs that felt very hard. Today we just backed off the pace and tried to run with a focus on feeling comfortable and made it our full 45 minutes. I believe our new strategy will be to keep it slow until the 100+ days are behind us.

3.54 mi in 45:20 @ 12:48/mi burning 381 cal with 129 bpm HRavg.

Location: Lawton, Oklahoma

Okay, it is finally here: Friday! While the rains moving through will help get us below the 100*F mark for the first time in 3 weeks, it was still a bit warm for the morning run. Teresa was undaunted by the conditions though and drug me through our 45 minute workout.

3.45 mi in 45:15 @ 13:07/mi burning 370 calories.

Location: Lawton, Oklahoma

Thank the gods, the incredible heat wave has given way to the standard hot temperatures. We are predicted to reach a tolerable 98*F today and everyone is glad to see anything below 105*F. To celebrate, Teresa and I crawled from bed at 0630 this morning, donned running gear and took to the track. While our goal continues to be 10.0 mi we knew we could be happy with anything over 6.0.

8.0 mi in 1:46:12 @ 13:16/mi burning 723 calories with 122 bpm HRavg

Markers --
1.00 mi in 13:20 110 bpm HRavg
1.00 mi in 13:26 114 bpm HRavg
1.00 mi in 13:28 118 bpm HRavg
1.00 mi in 13:24 119 bpm HRavg
1.00 mi in 13:05 125 bpm HRavg
1.00 mi in 12:28 133 bpm HRavg
1.00 mi in 13:14 133 bpm HRavg
1.00 mi in 13:44 129 bpm HRavg

Glad to have another solid run in the books. My goal is to get about 25-28 miles in this week and plan for the week of 26 Jul - 02 Aug to be very low mileage as the family will be in Eureka Springs, Arkansas at vocal camp.

Location: Lawton, Oklahoma

When the alarm went off at 0615 it was accompanied by the crack of lightning and roll of thunder. As a result I had to delay today's run until 1000 when there seemed to be a big enough break in the isolated storms to allow for some distance. While the humidity was obviously very high -- there was storm cell located about 5 miles southeast dumping heavy rain -- the temperatures were in a pleasant range.

4.00 mi in 50:03 at 12:30/mi burning 440 calories

Markers ---
1.00 mi in 12:27
1.00 mi in 12:43
1.00 mi in 13:17
1.00 mi in 11:31

Location: Lawton, Oklahoma

Weighing in at 169.6 today means I have shed the pounds gained during vacation. Now I need to focus on getting it down to 165!

Teresa's foot/leg is bothering her again so we kept it slow. I'm beginning to get a bit worried and wish she would go to see a doctor.

3.53 mi in 45:15 at 12:48/mi burning 335 calories.

Weather --
Fair, 73*F, 84% RH, Winds SW 6

Location: Lawton, Oklahoma

It was quite a bit cooler this morning so I decided to see what kind of pace I could run in some 0.5 mi intervals. I focused on trying to feel the motion across most of my sole including a bit of a push on the toe. As I was doing this I could certainly tell that my upper leg muscles were being engaged a bit more than usual. I will probably be feeling the effects of this workout later today.

4.00 mi in 44:12 at 11:03/mi burning 489 calories with 137 bpm HRavg

Markers --
1.00 mi in 12:26 117 bpm HRavg - warm up
0.50 mi in 04:30 148 bpm HRavg - 09:00/mi pace not bad
0.50 mi in 06:00 132 bpm HRavg - trying to recover
0.50 mi in 04:31 153 bpm HRavg - 09:02/mi pace
0.50 mi in 05:39 144 bpm HRavg - another recovery
0.50 mi in 04:31 154 bpm HRavg - 09:02/mi pace
0.50 mi in 06:19 150 bpm HRavg - cool down

Alright, I am fairly happy with the effort of my faster intervals but my pace was probably a bit too fast during the recovery intervals as it doesn't look as though my heart rate decreased much in those time slots.

Weather --
Fair, high clouds, 68*F, 82% RH, winds N 7 mph (and it felt great!)

Legs were a bit stiff after yesterday's hard effort but with such wonderful temperatures I could not hold Teresa back and was forced to run at a quicker-than-recovery pace this morning. It's all good though.

4.00 mi in 48:42 at 12:13/mi burning 494 calories

Markers --
0.25 mi in 03:15 *I have no idea why I hit the lap button at 0.25 mi
1.00 mi in 12:10
1.00 mi in 11:17
0.75 mi in 09:32 *Hit the lap button to get on even 1.0 mi marks
1.00 mi in 12:23

Weather --
Beautiful clear blue skies, 65*F, dewpoint 60*F (~86% RH), winds E 5 mph

Location: Lawton, Oklahoma