| 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 1140 Miles: 88.38 |
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| Night Sleep Time: 155.00 | Nap Time: 7.50 | Total Sleep Time: 162.50 | |
| | Logging yesterday's run ...
It was hot and humid as I stepped off the airplane at the Orlando airport, causing me to immediately think about how hard the scheduled 6.0 mile run would be. All sorts of excuses and planning options circled my brain as I drove to lunch, checked into the hotel, and waited for my food to settle. Rain clouds moved across the sky, it was turning dark earlier than usual, and I was tired for a long weekend. Yet, March 14 is not far enough away and if I plan to complete the half marathon on that date, I had just one option: suck it up and run.
5.76 mi in 01:13:26 @ 12:47/mi burning 596 calories
Markers ---
1.00 mi in 12:46
1.00 mi in 12:56
1.00 mi in 12:57
1.00 mi in 12:41
1.00 mi in 12:43
0.76 mi in 09:31 (12:36/mi)
Location: Orlando, Fl
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| Asics Gel 1140 Miles: 5.76 |
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| Night Sleep Time: 6.50 | Nap Time: 3.00 | Total Sleep Time: 9.50 |
| | Add Comment |
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With the storm clouds hovering low over the landscape, darkness came quickly to the urban jungle near the hotel. Having learned my lesson yesterday about running through the area without lighting I stayed to the more populated sidewalks.
3.14 mi in 38:37 @ 12:19/mi burning 338 calories.
Markers ---
0.61 mi in 07:10 (11:49/mi)
0.51 mi in 06:45 (13:07/mi)
0.51 mi in 05:17 (10:22/mi)
1.00 mi in 13:06
0.50 mi in 06:19 (12:33/mi)
Location: Orlando, Florida
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| Asics Gel 1140 Miles: 3.14 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | It was a lousy day in the lab and I still haven't discovered what is keeping my program from working. As a result I was not in a mood for running. Unlike some others, I do not run off my stress. Instead, I generally carry the stress along with me and feel it beat me down with each mile.
2.52 mi in 32:11 @ 12:48/mi burning 238 calories
Markers ---
0.51 mi in 06:21 (12:28/mi)
1.00 mi in 12:48
1.00 mi in 12:58
Location: Orlando, FL
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| Asics Gel 1140 Miles: 2.52 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
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The schedule said 5 miles so I did 5 miles. Listened to the short story Infestation by Garth Nix as I ran and it was ok. Not exactly up to the level of Book One of Illiad that I listened to yesterday but not every writer is Homer nor is every story the battle of Troy.
5.00 mi in 1:03:03 @ 12:36/mi burning 533 calories.
Markers ---
1.00 mi in 12:57
1.00 mi in 12:51
1.00 mi in 11:54
1.00 mi in 13:06
1.00 mi in 12:12
Location: Orlando, FL for the last time on this trip. Tomorrow I fly home to Oklahoma. |
| Asics Gel 1140 Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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Took a nice 5 mile stroll in the Wichita Mountains Wildlife Refuge on a scheduled rest day.
fuel up for the hike
a pic of the terrain
a pic of my toes in the stream
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Okay, I am still feeling the tingle in the legs so I may be posting
under the influence of lactic acid. At least, that will be my excuse
for any typos or horrible grammar mistakes.
Today called for a 7 mile easy run at 13:13/mi pace so I tied up the shoes and got on the streets.
7.05 mi in 1:31:11 @ 12:56/mi burning 708 calories.
Markers ---
1.00 mi in 12:57
1.00 mi in 13:07
1.00 mi in 12:48
1.00 mi in 12:57
1.00 mi in 12:57
1.00 mi in 13:15
1.00 mi in 12:29
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 7.05 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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A little run to stretch the legs after yesterday's 7 miles was on the agenda today. Clearly it was needed as my calves proved quite problematic. So much so that I had to stop at the 0.25 and 1.00 mile marks to stretch.
2.01 mi in 25:29 @ 12:41/mi burning 180 calories
Location: Lawton, Oklahoma |
| Asics Gel 1140 Miles: 2.01 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | I have reached my first cutback week of my 20 week schedule, as a result everything this week will be short and easy (there's a joke in there somewhere).
3.27 mi in 39:26 burning 358 calories
Markers ---
0.75 mi in 09:20 (12:39/mi)
0.26 mi in 02:22 (09:12/mi)
1.00 mi in 12:42
0.26 mi in 02:33 (09:48/mi)
1.00 mi in 12:21
Okay, I got bored and ran way too fast and then decided to mix in a bit of speedwork. Happy with the 09:XX quarter-of-a-mile bits but definitely not in the definition of "cutback week".
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 3.27 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Enjoyed the last run before heading out on a short trip to Virginia tomorrow. The afternoon was fading and a gorgeous evening was starting to appear in the darkening evening sky. A bit of short mileage with a few segments at a quicker pace created a decent sweat in a chilly breeze.
2.56 mi in 29:04 @ 11:21/mi
Markers ---
1.00 mi in 10:55
0.55 mi in 06:47 (12:19/mi)
0.50 mi in 05:00 (10:00/mi)
0.51 mi in 06:20 (12:29/mi)
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 2.56 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Wow. Now I know what it feels like to run in a nor'easter. Actually, it was the remnants of Hurricane Ida that had moved northward but I guess the people of the Atlantic coastal region decided it was a proper nor'easter. The wind howled and the rain beat down as I pushed through for a short 2 mile run. 2.00 mi in 25:23 @ 1:28/mi burning 242 calories.
Location: Suffolk, Va
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| Asics Gel 1140 Miles: 2.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Today's 4 mile run was a real challenge and I think it may have something to do with the recent upheaval in my schedule. Saturday was a very long day. In addition we were running the hilly course that the Frost Ya Fanny uses through Elmer Thomas Park.
4.00 mi in 53:14 @ 13:18/mi burning 417 calories
Markers ---
1.00 mi in 12:02
0.19 mi in 02:20 (12:26/mi)
1.00 mi in 12:45
0.18 mi in 02:32 (13:52/mi)
1.00 mi in 14:24
0.63 mi in 09:10 (14:34) Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | I remember running and a few of the numbers but the chilly wind has erased most of the details. I do need to find my gloves again.
3.11 mi at 12:12/mi
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 3.11 |
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| Night Sleep Time: 4.00 | Nap Time: 1.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | While Kristoffer was in his dance lesson, I ran down to Elmer Thomas Park, once around the Frost Ya Fanny course, and back for a total of 3.0 mi. Pick up the pace quite a bit in the last mile. There is speed in the legs someplace and I need to work on getting it to go longer. 3.01 mi in 36:57 @ 12:16/mi burning 325 calories.
Markers ---
1.00 mi in 13:00
1.00 mi in 13:13
0.62 mi in 07:01 (11:21/mi)
0.40 mi in 03:43 (09:26/mi) 60F, winds 12mph gusting to 25mph
Location: Lawton, Ok
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| Asics Gel 1140 Miles: 3.01 |
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| Night Sleep Time: 4.00 | Nap Time: 2.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | A very short run to stretch the legs but not so much as to tire myself ahead of tomorrow's 6 mile run. Very nice temperatures for this point in November and I hope they continue through Saturday since I have signed up for the Frost Ya Fanny 5K.
2.17 mi in 26:28 @ 12:13/mi burning 247 calories.
Markers ---
0.14 mi in 01:46 (12:34/mi)
1.00 mi in 12:24
1.00 mi in 11:57
0.03 mi in 00:20 (12:59/mi) Now I shall go try to program tomorrow's workout into my Garmin 405.
Location: Lawton, Ok
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| Asics Gel 1140 Miles: 2.17 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | In addition to the long run each week, the training schedule calls for a midweek quality workout focused on either tempo run or speedwork with tempo runs outnumbering speedwork 2:1. Today was the first tempo run of the second block of the training schedule. It called for 6 miles total with 3 miles at 11:34/mi.
6.01 mi in 01:12:38 @ 12:05/mi burning 723 calories
Markers ---
1.00 mi in 12:13 -- 1.50 mi warmup to start
0.50 mi in 12:16
1.00 mi in 11:23 -- starting the pace work
1.00 mi in 11:33
1.00 mi in 11:36 -- just a bit under the target but working
1.00 mi in 12:55 -- cool down starts
0.51 mi in 06:49 (13:27/mi) -- coasting home and watching the stars come out Location: The beautiful prairie evenings of Lawton, Oklahoma
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| Asics Gel 1140 Miles: 6.01 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
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Today should have been a rest day since I plan to run the Frost Ya Funny 5K tomorrow. Oh well, plans change.
2.53 mi in 30:04 @ 11:53/mi burning 299 calories
Markers --
1.00 mi in 12:19
1.00 mi in 11:54
0.53 mi in 05:51 (11:01/mi)
I must now clean up and head to Cameron University to see Iphigenia at Aulis.
Location: Lawton, Oklahoma |
| Asics Gel 1140 Miles: 2.53 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | 2009 Frost Ya Fanny 5K - Lawton, Ok
0.50 mi warmup in 06:00 (12:01/mi)
3.15 mi in 31:52 @ 10:08/mi burning 433 calories
Very happy with my time. I ran a strong, well controlled pace.
Markers for the race ---
0.25 mi @ 10:20/mi
0.25 mi @ 10:01/mi
0.26 mi @ 09:55/mi
0.26 mi @ 09:39/mi
1.00 mi @ 10:05/mi
1.00 mi @ 10:34/mi * last time up the hill was a killer
0.13 mi @ 08:29/mi
Location: Lawton, OK
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| Asics Gel 1140 Miles: 3.65 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | I decided to be a wimp and postpone my long run a day. Instead, today became a rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Making up the long run that I postponed from yesterday. 7.07 mi in 01:30:08 @ 12:45/mi burning 730 calories with HRavg of 134 bpm
Markers ---
1.00 mi in 13:02 158 bpm
1.00 mi in 12:13 125 bpm
1.00 mi in 12:41 133 bpm
1.00 mi in 12:21 130 bpm
1.00 mi in 13:10 129 bpm
1.00 mi in 12:45 133 bpm
1.00 mi in 12:06 134 bpm
0.07 mi in 00:48 136 bpm (11:57/mi)
Okay, so why in the world was the first mile so hard on the heart? Digital confusion perhaps?
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 7.07 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | My Garmin 405 was low on charge so I didn't bother using it to time my 0.5 mi warm up or the 0.5 mi cool down jog. For that reason all I have for the total workout is 3.52 miles distance. After doing the warmup and stretching, I alternated faster paces with rest paces.
Markers ---
0.50 mi warm up
0.51 mi @ 11:05/mi w/ 140bpm HRavg
0.24 mi @ 12:45/mi w/ 135bpm HRavg
1.00 mi @ 11:07/mi w/ 146bpm HRavg
0.30 mi @ 13:36/mi w/ 144bpm HRavg (hard uphill leg, didn't get much rest)
0.48 mi @ 11:11/mi w/ 152bpm HRavg (clearly not rested)
0.50 mi cool down Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 3.52 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy run to put some miles on the legs.
2.28 mi in 27:41 @ 12:10/mi with HRavg 142bpm
Markers ---
1.00 mi @ 11:43/mi 139bpm
1.00 mi @ 12:33/mi 145bpm
0.28 mi @ 12:26/mi 146bpm
Location: Lawton, Oklahoma
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| Asics Gel 1140 Miles: 2.28 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
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So, not having a Turkey Trot near Wilburton, Ok today I was forced to make my own. It was important to get the run finished in time to clean up before lunch so I had to get out early. The cooler weather required me to wear running tights for the first time this fall but I was able to shed the gloves, jacket and stocking cap after the first lap.
The schedule required a speed workout today. 7 total mi with 3x 1600m @ 10:49 w/ 800m jogs.
7.01 mi in 01:22:47 @ 11:49/mi burning 812 calories with 149 bpm HRavg
Markers ---
1.00 mi @ 12:26/mi 135 bpm 60% HRR
0.50 mi @ 12:26/mi 143 bpm 65% HRR
1.00 mi @ 10:34/mi 149 bpm (speed) 70% HRR
0.52 mi @ 12:55/mi 151 bpm (jog) 71% HRR
1.00 mi @ 10:30/mi 164 bpm (speed) 81% HRR
0.54 mi @ 13:07/mi 152 bpm (jog) 72% HRR
1.00 mi @ 10:36/mi 163 bpm (speed) 80% HRR
1.00 mi @ 13:02/mi 143 bpm 65% HRR
0.46 mi @ 12:33/mi 149 bpm 70% HRR
Location: Wilburton, Ok
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| Asics Gel 1140 Miles: 7.01 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Final run of this week, just in time to start a new week tomorrow. Isn't it crazy how the calendar works like that?
2.68 mi in 34:38 @ 12:55/mi burning 279 calories with 123 bpm avg
Markers ---
1.00 mi @ 12:11 141 bpm
0.50 mi @ 12:13 125 bpm
0.11 mi @ 25:24 098 bpm (walked a bit)
0.50 mi @ 12:38 111 bpm
0.57 mi @ 12:37 114 bpm
Location: Wilburton, Oklahoma
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| Asics Gel 1140 Miles: 2.68 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Chasing nightfall into Ferrelview
From my hotel near the Kansas City airport it is approximately 4.5 miles (the long way) to reach the small village of Ferrelview, Missouri. As I was making up the 8 mile run that I did NOT do yesterday, I felt it would be an adventure to run the 4 miles towards Ferrelview and back to the hotel. On Google Earth this seemed like a fine idea. Unfortunately, Google Earth does not do the terrain justice and while watching dusk fall on the prairie was quite an enjoyable experience, pushing my body over the many steep hills was not.
8.02 mi in 01:44:45 @ 13:03/mi burning 768 calories w/ 141bpm HRavg
Markers ---
1.00 mi in 13:00 123 bpm
1.00 mi in 13:43 139 bpm - this mile sucks! with the hills
1.00 mi in 13:11 141 bpm
1.00 mi in 12:27 146 bpm
-- just short of Ferrelview I reach the turn around point
1.00 mi in 12:49 144 bpm
1.00 mi in 12:58 148 bpm
1.00 mi in 13:26 146 bpm - did I mention that his mile sucks?
1.00 mi in 12:54 149 bpm
Alright, first 8 miler of this training cycle done! Time to put some good calories into the engine and get to work.
Location: Kansas City, Missouri
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| Asics Gel 1140 Miles: 8.02 |
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| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 |
| | Add Comment |
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| Asics Gel 1140 Miles: 88.38 |
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| Night Sleep Time: 155.00 | Nap Time: 7.50 | Total Sleep Time: 162.50 | |
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