Running in Life's Slow Lane

I have not been doing a very good job of making sure that my running paces work my cardio system sufficiently soooo today my goal was to run 30 minutes at a pace that would get my heart rate at or above 70%. To hit this mark required me to average in a neighborhood of 150bpm.

3.05 mi in 35:04 @ 11:30/mi burning 385 calories w/ 149 bpm HRavg.

Markers ---
1.00 mi in 11:17 @ 141 bpm
1.00 mi in 11:29 @ 153 bpm
0.64 mi in 07:28 @ 155 bpm -- finished off 30 minutes!
0.41 mi in 04:50 @ 151 bpm -- slowed down to finish out 3 miles

Getting the heart rate up to the desired range was a bit of a challenge but I am healthier as a result. Right?

Location: Kansas City, Missouri

The weather forecast calls for tomorrow to be even colder here in Kansas City so I bit the bullet and did my longer 6 mile workout tonight. The training schedule called for the middle 4 miles to be near my lactate threshold pace which should be close to 11:34/mi.

6.00 mi in 01:11:52 @ 11:58/mi burning 721 calories w/ 149 bpm HRavg

Markers ---
1.00 mi in 12:18 139 bpm -- warm up
1.00 mi in 11:10 147 bpm -- starting tempo miles
1.00 mi in 11:28 158 bpm
1.00 mi in 11:31 157 bpm
1.00 mi in 11:31 157 bpm
1.00 mi in 13:51 141 bpm -- cool down

The weather during the run was 36*F, with windchill of 26*F, cloudy, dark and windy with NNW 18mph gusting to 36 mph.

Location: Kansas City, Missouri

I had planned to take today as a rest day knowing that yesterday's run had been quite tiring and that I have a 8 mile day planned for Saturday. However, after struggling with work related issues and an intermittent internet connection I decided a few miles would not hurt me. I was NOT brave enough to test the 28*F temperature outdoor and instead ran on a treadmill. I really hate running on a treadmill.

3.00 mi in 34:16 @ 11:25/mi

I am extrapolating the times based on the mph value given on the treadmill.

Markers ---
1.00 mi in 12:00
0.25 mi in 02:30 (10:00/mi pace)
0.25 mi in 03:00 (12:00/mi pace)
0.25 mi in 02:16 (09:04/mi pace)
0.25 mi in 03:00 (12:00/mi pace)
0.25 mi in 02:30 (10:00/mi pace)
0.75 mi in 09:00 (12:00/mi pace)

Location: Kansas City, Missouri

It was a gorgeous, if chilly, day to run a race in Leavenworth, Kansas and the course was quite demanding on my penguin-esque body but I made it all the way to the finish. Afterwards, the primary sponsor of the race, The High Noon Saloon, rewarded all the participants with a free beverage and a nice pint glass with the brewery's logo on the side.

Since today's race is replacing the 8 mile workout scheduled for tomorrow I made sure to run the warm up and cool down long enough to total the required distance once added to the race's 7.2 miles.

Totals ---
Warm up    : 0.54 mi in 07:06 @ 13:10/mi with 138 bpm HRavg
Race          : 7.13 mi in 01:21:53 @ 11:29/mi with 162 bpm HRavg
Cool down : 0.41 mi in 05:39 @ 13:52/mi with 148 bpm HRavg

The Race ---
1.00 mi in 11:36 150bpm
1.00 mi in 12:54 163bpm - Killer hill required me to walk a bit
1.00 mi in 11:40 167bpm
1.00 mi in 11:53 164bpm
1.00 mi in 10:52 164bpm
1.00 mi in 10:48 163bpm
1.00 mi in 11:03 167bpm
0.13 mi in 01:06 177bpm (08:41/mi)

I was 4/4 in my age group and 56/63 over all. I did manage to pass 3 people during the race.

Location: Leavenworth, Kansas

Somehow I always manage to have at least one more layer than I need when dressing for runs in the cold. Better warm than cold I suppose.

3.00 mi in 37:28 @ 12:29/mi burning 340 cal with 145 bpm HRavg

Markers ---
1.00 mi in 11:54 145 bpm
1.00 mi in 13:02 142 bpm
1.00 mi in 12:29 151 bpm

Snow forecast for tonight switching over to wintry mix tomorrow afternoon.

Location: Kansas City, Mo

Very cold, with snow on the ground and rain falling from the sky. Had considered attempting to run outdoors but when the rain came down I didn't want to risk hypothermia by running in wet clothing. So, onto the treadmill I went.

3.0 mi in 34:36 avg 11:32/mi

Location: Kansas City, Missouri

My shins have felt tender following Saturday's race so I have been trying to keep the pace a bit slower and the distances a bit shorter than required by the training schedule.

3.58 mi in 45:00 @ 12:38/mi

14:00 @ 4.5 mph (1.05 mi)
14:00 @ 4.7 mph (1.097 mi)
14:00 @ 5.0 mph (1.17 mi)
03:00 @ 5.3 mph (0.25 mi)

Location: Kansas City, Missouri

It was very warm today and I loved it for the entire duration of my long run. Rather than focus on any specific pace I tried letting my heart rate guide my effort with a target of 70% HRR.

9.03 mi in 01:54:32 @ 12:41/mi burning 957 calories with HRavg of 159bpm.

Markers ---
1.00 mi in 12:13 143 bpm 66% HRR
1.00 mi in 12:38 157 bpm 76% HRR
1.00 mi in 13:28 165 bpm 82% HRR * What is up with my HR here?
1.00 mi in 13:27 163 bpm 81% HRR *
1.00 mi in 12:41 154 bpm 74% HRR
1.00 mi in 13:08 160 bpm 78% HRR
1.00 mi in 12:51 157 bpm 76% HRR
1.00 mi in 11:59 168 bpm 84% HRR

I am confident I could finish a half marathon now if required but I have 3 full months to get stronger and improve slowly. Looking forward to my first 10 miler in a few weeks.

Location: Lawton, Oklahoma

Today was a leg stretcher run in that my only goal was to stretch out the legs after yesterday's long run. A fierce north wind weakened my resolve to go very far or for very long.

1.95 mi in 22:14 @ 11:24/mi with 155bpm burning 241 calories.

I did a few faster intervals, trying to push my cardio system a bit but my right shin didn't care for that silliness.

Location: Lawton, Oklahoma

The temperatures climbed to a reasonable level today and the wind dropped low enough that I felt I could risk a run. I have been enjoying the late afternoon and early evening runs through the Elmer Thomas Park so I returned there today.

4.01 mi in 48:36 @ 12:08/mi burning 462 calories with 146 bpm HRavg

Markers ---
1.00 mi in 11:45 147 bpm
1.00 mi in 12:24 150 bpm
1.00 mi in 12:42 146 bpm
1.00 mi in 11:39 144 bpm

Location: Lawton, Oklahoma

Life got busy yesterday and I couldn't get my scheduled tempo run squeezed between a roofing estimate and darkness. As a result I had to make up the run today: 7 mi with 5 mi @ 11:32/mi was the goal.

7.01 mi in 01:22:04 @ 11:43/mi burning 884 calories.

Markers ---
1.00 mi in 12:18 - warm up
1.00 mi in 11:24
1.00 mi in 11:26
1.00 mi in 12:13 (big uphill climb in this leg slowed the pace)
1.00 mi in 11:00
1.00 mi in 11:13
1.00 mi in 12:28 - cool down

Location: Elmer Thomas Park, Lawton, Oklahoma

I felt out of sorts all day. Not sick in any definable way, just not entirely well. Sucked it up and ran any way. Glad to have it in the books.

9.00 mi in 01:48:08 @ 12:01/mi burning 1094 calories.

Markers ---
1.00 mi in 12:22
1.00 mi in 12:26
1.00 mi in 12:05
1.00 mi in 12:09
1.00 mi in 12:14
1.00 mi in 12:25
1.00 mi in 11:52
1.00 mi in 11:25
1.00 mi in 11:09

Location: Elmer Thomas Park, Lawton, Oklahoma

Today and tomorrow will see the last unseasonably warm weather of the week so I made sure to get outdoors for a short run. I played with different paces trying to get a feel of where a good tempo pace might be these days.

3.00 mi in 34:21 @ 11:26/mi burning 391 calories.

Markers ---
1.00 mi in 11:23
1.00 mi in 11:44
1.00 mi in 11:12

From today's feel I would say a solid tempo pace is in the 11:15 - 11:20/mi area.

Location: Elmer Thomas Park, Lawton, Oklahoma

Last run before the cold front rumbles across the prairie tonight. Tomorrow will find me driving to eastern Oklahoma so I decided to run one mile as hard as possible knowing I can rest.

3.01 mi in 33:41 @ 11:12 burning 375 calories.

Markers ---
0.50 mi in 11:58
1.00 mi in 09:04
1.00 mi in 12:38
0.51 mi in 06:01

I had the pace at 08:43 as late as 0.75 mi but my breathing felt out of control and my sides and back were hurting so I slowed a bit. Most likely need to get serious about improving my core if I want to get faster.

Location: Elmer Thomas Park, Lawton, Ok

Yesterday's rain and cold, fierce wind forced me to postpone my 8 mile workout until today. On the schedule it called for a set of "speed" intervals in the middle of the workout but I wasn't sure what road conditions I would find today and turned it into an easy run. Glad I did as there were the occasional puddles of icy water, or shaded curves that made footing dicey.
 
8.27 mi in 01:38:44 @ 11:56/mi burning 980 calories with 155 bpm HRavg

Markers ---
1.00 mi in 12:21 141 bpm
1.00 mi in 12:04 160 bpm
1.00 mi in 12:10 160 bpm
1.00 mi in 12:35 158 bpm
1.00 mi in 11:18 158 bpm
1.00 mi in 11:35 156 bpm
1.00 mi in 11:41 154 bpm
1.00 mi in 11:49 154 bpm
0.27 mi in 03:10 156 bpm (11:41/mi)

I guess my heart rate was all about consistency today. Of course, I finally seemed to be recovering from whatever has been bothering me of late only to wake up this morning with a hint of stomach illness. Trying to baby my digestive system in hopes of avoiding anything more dynamic.

Location: Up, down and all through the town of Wilburton, Oklahoma

I substituted snow shoveling for running today as Kristoffer and I worked to clear the effects of winter weather from the driveway at home in addition to the parking lot at the office. I have no idea what the conversion of snow shovel to running should be but I definitely got a workout.

Tomorrow I MUST be back on the road.

Woo hoo! I pulled off my first 10 mile run today and I did it in some beautiful snow fall. A few times the flakes got large enough that it collected on the front of my reflective vest, knit cap and even on my iPod earphones cable.

10.03 mi in 01:59:06 @ 11:52/mi burning 1328 calories with 159 bpm HRavg.

Markers --
1.00 mi in 12:04  143 bpm
1.00 mi in 12:32  151 bpm
1.00 mi in 11:59  159 bpm
1.00 mi in 12:12  156 bpm
1.00 mi in 12:08  155 bpm
1.00 mi in 11:49  161 bpm
1.00 mi in 11:24  160 bpm
1.00 mi in 11:11  170 bpm
1.00 mi in 11:00  170 bpm
1.00 mi in 12:16  166 bpm

Started at 3:38pm with 32*F, light snow and winds SE 0-5 mph.

Location: Lawton, Oklahoma

Well, I got to explore just how sore my legs can be after a 10 mile run as I went to get an easy 3 miler this afternoon. The hamstrings are very tender so I had to stop a few times during the run to stretch and walk a bit to recover. With some ibuprofen and an evening of building for Kristoffer's science project I hope to be ready for tomorrow's longer workout.

3.25 mi in 39:05 @ 12:00/mi burning 402 calories with 147 bpm HRavg.

Markers ---
1.00 mi in 12:01  133 bpm
1.00 mi in 11:58  152 bpm
1.00 mi in 12:12  157 bpm
0.25 mi in 02:53  144 bpm  (11:24/mi)

Location: Elmer Thomas Park, Lawton, Oklahoma