Running in Life's Slow Lane

1.75 mi total distance. Walked 1.25 mi and jogged 0.50 mi.

Returning to running for the first time since the doctor gave me the go ahead. Walked 0.5 mi then jogged 0.25 mi. I ran too fast and the knee proved tender. So I walked another 0.5 mi and ran another 0.25 mi, this time focusing on a slower pace. Knee did not bother me so much. Finished another 0.25 mi of walking before going home.

There it is. My return to running. I have had no pain or tenderness since (about 5 hours) so I am hopeful.

Okay, still seeing what my knee can sustain.

0.25 mi walking
1.00 mi run
0.25 mi walk
0.25 mi run
0.25 mi walk
0.25 mi run
0.25 mi walk
0.25 mi run
walked until I cooled down

The discomfort is still in my knee while running but not painful. No burning or stinging sensation nor anything to make me alter my stride. Afterward there has been no swelling or lingering pain. I am still taking the prescription anti-inflammatory medicine and plan to do so for the rest of this month. In Feb I will stop the drugs and see what happens.

If my schedule permits I hope to run a bit tomorrow for the first back-to-back workouts since the doctor visits.

Location: Lovely Lawton, Oklahoma

Knee felt tight so I was a chicken, too afraid to run for fear of hurting. Just as well though as the winds picked up to howling levels in the afternoon.

0.25 mi walk
0.75 mi run
0.25 mi walk
0.25 mi run

It was bitterly cold so we kept the total distance short. Just as well since my knee was a bit tweaked at the end of the first period of running. No lingering effects though so that is better that my last run.

For now I think I will keep everything at 0.75 mi segments or shorter for running.

Location: Lawton, Oklahoma

2.0 total miles. 1.25 jogging.

0.25 mi walk
0.75 mi run
0.25 mi walk
0.50 mi run
0.25 mi walk

Used the new ITB stretch before I started my first jogging interval. Felt no issue from the knee while running the 0.75 mi and kept my pace very slow. After walking a bit I stretched the ITB and calves before running again. Unfortunately after about 0.25 mi of running I felt the ITB tighten a bit so I kept it short. Here's hoping that tomorrow I feel no pain and can run another little bit.

Location: Lawton, Oklahoma

I did a series of very controlled jogs with a bit of walking between. My goal was to keep good form and posture while paying a great deal of attention to the troublesome knee.

So, the intervals worked out to be
0.50 mi
0.25 mi
0.25 mi
0.25 mi
0.25 mi
0.25 mi
------ total 1.75 miles

Yay! A nice solid 1.75 mi is my best so far. While I didn't run straight through without stopping, any increase in distance is good regardless of how it is accomplished. Here's hoping no jump in pain is felt this evening.

Location: Lawton, Oklahoma

Best run so far this year!

Two 1.0 mile jogs. The first was very fast, probably close to 10:00 since the hard north wind was at my back. Walked a big to let my poor heart and lungs recover. Started off on my way back to house and found myself not only fighting the hill but the 30-35 mph wind blowing straight from the north. Decided to be a bum and walked to the top of the incline so that I could let gravity help pull me towards home. As it was the wind still pushed me to a standstill twice. Still managed to get the second mile in under 12:00.

No issues from the knee. Here's hoping I am still pain free tomorrow.

Location: Lawton, Oklahoma

4.25 total miles on my feet but only 2.50 miles running.

Did the run in sections of 1.0, 1.0 and 0.50 miles. Felt like I could have done a bit more but now that I feel as though I can run without knee pain I don't want to be foolish and ramp up the miles too quickly. Didn't mean to cover the 4+ miles total distance yet ended my run a bit too far from the hotel.

Location: Warm and humid Orlando, Florida

1.87 total miles. Just 1.0 mi jogging.

Today was more about confidence building than any real workout goals. Today and yesterday marking the first consecutive days I have ran any distance in quite some time. While it seems that my knee is able to take the workouts I don't want to ramp up the mileage too fast. So this week will probably see several short runs and just one or two days above a mile.

Still, I'm thrilled.

Location: Cloudy and cool Orlando, Florida.

2.79 total miles.

1.50 mi running
0.25 mi walking
1.00 mi walking

It was hot and humid tonight in Orlando. Also a bit scary since it was decidedly dark by the time I got out for the run. Pushed it to reach the 1.50 mi mark before stopping as my calves were awfully tight but I wanted to prove to myself that it was doable. Slowly building up to the point where I can run the 5K nonstop.

Tomorrow will be another light day if I run at all.

Location: Orlando, Fl

In case you missed it ... new record for clowning around.

2.0 mi in 22:36 @ 11:18/mi burning 243 calories

1.0 mi in 11:20
1.0 mi in 11:16

Did an out-and-back run along Alafaya Trail this afternoon. A bit chilly for shorts and tech shirt while I was running into the north wind. Which proves a good point that in the winter I should always take long-sleeved running shirts and tights on a trip, even if it is headed someplace known for warm weather.

Location: Orlando, Florida

MAJOR difference between running on flat terrain with no wind in Orlando and the conditions I struggled through today.

I did about 0.5 mi but as I turned into the stiff north wind the third time my knee told me not to push further. So I tried walking the part of the lap that was turned into the wind and running the rest. Even doing this my calves cramped to such a large degree that I had to stop.

Hopefully tomorrow will provide a few less challenges.

Location: Lawton, Ok

I had planned to do an unbroken distance of 2.5 miles today but some tight calves forced me to stop and stretch at 1.5 mi. My left leg in particular had grown so tight that with my heel on the ground I could not force my toes up at all. Ouch! After stretching and walking a bit I was able to run 0.8mi or so with no problems.

So, I will make sure to stretch a bit more and try again on Thursday.

Location: Lawton, Oklahoma

Managed 2.0 miles with no real stress to the calves. Did quite a few calf stretches after the run.

Lots of rain and storms predicted for this evening. Keep your fingers crossed we get rain without being blown away.

Had planned to run but about 3pm the winds started howling and storm clouds started building. I can run in a lot of conditions but lightning scares me!

I made it a full 3 miles today!

I did my standard stretch routine before the run as well as the calf stretches recommended by Dale. There were no real muscle-related issues during the run but I definitely ran out of gas at the 2.5 mi mark. The last 0.5 mi was all gut. Stretched a bit more after I had finished the run.

Location: Under the non-storming skies of Lawton, Oklahoma.

I had intended to do a short run today but got carried away with set-building duties at the high school.

Looks like tomorrow will have to be the next target.

Today was horrible at work, filled with pure frustration that I must rely on others to do their jobs and sadly they just fail often. Also, I am a worrier and knowing that Kristoffer is at home with the flu has me nearly sick with concern.

So I had lots to think about as I ran.

3.0 miles in 34:20 @ 11:26/mi burning 354 calories.

Today's splits ---

10:28

11:42

12:07

I walked before and after each 1 mi segment just to let myself cool off. The temperature was in the mid-80s, a range I have not experienced while running for quite some time.

Good strong run.

Yesterday's run really took the wind out of my legs. So much so that my quads were sore all day causing me to groan any time I stood or sat. Thus I kept my run a bit shorter today

Total was 2.0 mi in 23:44 at 11:52/mi avg burning 215 calories.

The splits were
0.75mi in 8:52
0.75mi in 9:00
0.50mi in 6:52

Here's hoping the Alleve keeps any swelling down and the muscles won't be quite so sore tomorrow.

Another frustrating day at work. It's really beginning to look like a rough road is ahead for the project I am working to finish. Yuck. I tried to run out my frustrations today but the quads are still tender so it was a short run.

2.13 mi in 25:02 @ 11:45/mi avg burning 248 calories.

Today's splits ---
1.00 mi in 11:27
1.00 mi in 12:13
0.13 mi in 1:21 (10:21 pace to kick to the finish)

Hopefully I can have a relaxing dinner and forget about my job.

My total mileage for this week is now 9.5 miles. Hopefully I can get a mile or two in on Saturday. I am not running tomorrow to give me legs a rest and because I get to fly home in the afternoon.

2.50 mi in 29L49 @ 11:55/mi average burning 282 calories.

Today's splits ---
1.00 mi in 11:22
1.00 mi in 12:34
1.00 mi in 11:46

A gorgeous time to be in Florida.

Took today as a rest day while I traveled home from Orlando, Fl.

Did my first run in Arizona this afternoon. Kept it short because I plan to turn around and run again in the morning.

2.08 mi in 23:52 @ 11:30/mi average pace burning 252 calories.

The splits --
1.00 mi in 10:54
1.00 mi in 12:07
0.08 mi in 00:51 (11:03/mi pace)

With today's run, I think my running "life list" includes the following states.
Arizona
Arkansas
Florida*
Kansas
Missouri
Oklahoma*
Texas
Virginia*
*-completed a 5K race in this state

While Kristoffer finished up his 12 hour nap, I went out for my second run in Phoenix. Latham Street, the one that runs in front of the hotel, is one mile long between 51st and 59th Avenues so I just run laps back and forth to cover the necessary distance.

2.51 mi in 28:58 @ 11:32/mi average burning 320 calories.

Today's splits ---
1.00 in 10:53
1.00 in 11:42
0.51 in 06:22 (12:30 pace)

I must remember to register Teresa and myself for the OKC Memorial 5K. We had planned to do the marathon relay but with my injury and prolonged fight with the flu there was no way I could be ready to run a 12K leg by April 26th.

Not as much energy in my legs for today's run so it felt like I had to push myself the entire distance. What the numbers won't show is that I ran part of each mile near a 10:00/mi pace. Tomorrow will definitely need to be a slow easy day.

2.50 mi in 29:07 @ 11:39/mi average burning 302 calories.

Today's splits ---
1.00 mi in 11:25
1.00 mi in 11:36
0.50 mi in 06:06 (12:12/mi pace)

So looking at today's numbers of 2.50 in 29:07 I think I can do a 5K race in about 35:00 right now.

Location: Phoenix/Glendale, Arizona
Yesterday we watched the Royals beat the White Sox, 10-5. Bartolo Colon started the game and did not do well only going 1 2/3 innings and giving up a couple of runs.

We saw the touring production of Rent last night with original cast members singing the roles of Mark and Roger. Very good! I recommend it to anyone who has the opportunity to see it. Since we didn't get back to the hotel until 11pm I figured this morning's run would be a tough one.

2.50 mi in 28:53 @ 11:33/mi average burning 315 calories.

Today's splits ---
1.00 mi in 11:23
2.00 mi in 11:23 (what consistency!)
0.50 mi in 06:07 (12:14/mi pace)

So it turned out to be a decent run despite a late night.

Squeezed in one last run in Phoenix before we catch the flights back to Oklahoma. Kept it shorter today to save a bit of time. Pushed the pace a bit at the start of the second mile keeping it between 9:00 and 9:30 for the first 0.5 mile. I'm sure to feel it this evening after sitting on the plane all day.

2.00 mi in 22:59 @ 11:28/mi avg burning 250 calories.

Today's splits ---
1.00 mi in 11:43
1.00 mi in 11:12

Rather the entire 2.00 mi without any breaks today. Need to do a few more of my shorter runs without stops now that I am back in the running.

There is a huge difference between running in Orlando or Phoenix which are relatively flat and possessing mild wind, and running in Lawton. Holy cow today's run was strenuous.

0.12 mi in which I forgot to turn on my watch.
2.53 mi in 29:41 @ 11:44/mi avg burning 306 calories.

Today's splits ---
0.12 mi in ??? (watch technology is apparently too complicated for me to master)
1.00 mi in 11:21
1.00 mi in 12:21
0.53 mi in 05:59 (11:18/mi pace)

The wind is 20mph from the south gusting to 25mph. Temperature is a gorgeous 61F.

Location: Lawton, Oklahoma.

Okay, had to get the 3 mile run ahead of my drive to Austin today. It was a very beautiful morning and while I had to work hard to get the distance covered I thoroughly enjoyed the workout.

3.01 mi in 35:49 @ 11:54/mi avg burning 355 calories.

Today's splits ---
1.00 mi in 12:15
1.00 mi in 11:58
1.00 mi in 11:47

The first 1.5 mi was straight into a 15mph wind from the south.

Location: Lawton, Oklahoma

You may not think of hills when you think of Austin, but the place has plenty of small inclines near my hotel which proved a challenge to my calves. Today's run marks the third state I have traversed inside of a week. Have running shoes, will travel.

2.50 mi in 31:34 @ 12:35/mi avg burning 232 calories.

Today's splits ---
1.00 mi in 12:29
1.00 mi in 12:32
0.51 mi in 06:33 (12:50/mi pace)

Location: Austin, Tx

The hills are alive ... with the groans and pants of a middle-aged runner.

Today I ran from the hotel along Angus, turning to follow Duval Rd to Amherst, covering plenty of hills along the way. For that effort I am sure to be rewarded with sore calves for most of my day. *sigh*

3.01 mi in 36:16 @ 12:03/mi avg burning 324 calories.

Today's splits ---
1.00 mi in 11:08
0.51 mi in 05:37 (10:45/mi pace)
1.00 mi in 12:50
0.50 mi in 06:50 (13:33/mi pace)

I did distance in 1.51, 1.00 and 0.50 intervals.

Location: Austin, Texas

While I am glad the wind has finally subsided a bit, the humidity is higher making for a very uncomfortable run. Yet, I do not know many runs that I would consider comfortable so all is good.

2.51 mi in 29:08 avg 11:36/mi burning 281 calories.

Today's splits ---
1.00 mi in 10:21
1.00 mi in 12:09
0.51 mi in 06:39 (13:01/mi pace)

Location: Austin, Texas 

Okay, it's get-away day for this trip to Austin, Texas. After lunch today I will begin the 6 hour drive back to Lawton, Oklahoma and hope there is not much snow to see when I arrive.

3.0 mi in 26:46 @ 12:14/mi avg burning 327 calories.

Today's splits ---
1.00 mi in 12:09
1.00 mi in 12:03
1.00 mi in 12:31

Location: Austin, Texas

I am still adjusting to being at home: love being with the family and friends.

3.0 mi in 36:00 @ 12:00/mi avg burning 351 calories.

My original plan had been to try for 4.0 miles today but the wind and hills took it out of me quickly. My right hip is still aching nearly 45 minutes after finishing the run.

Today's splits ---
1.00 mi in 11:29
1.00 mi in 12:30
1.00 mi in 11:59

I really need to focus some effort on dropping some weight. There is about 10lbs that I need to get rid of before I can run much harder.

With 4 days left in Nike+ Spring Training Challenge, I am in the 30th slot today. If I can finish in the top 40 I will be on the Chicago Cubs running team all summer as fans collect miles for their favorite teams.

Location: Lawton, Ok

The run was a bit easier today as the wind was not so fierce. I felt a little bit like I was running on dead legs today so there were a few more stops than usual.

2.60 mi in 31:05 at 11:58/ mi avg burning 315 calories.

 Today's splits ---
1.00 mi in 11:26
1.00 mi in 12:25
0.60 mi in 07:11 (12:06/mi pace)

That last 0.60 mi was actually done in 3x0.20 mile intervals before I got frustrated and stopped for the day. Location:

27th of 40 with 3 days to go for a slot on the Chicago Cubs Nike+ running team.

Lawton, Oklahoma

Teresa and I are signed up to run the OKC Memorial 5K early on the morning of 26 April. Right now 5000 meters is kicking my butt.

3.01 mi in 33:09 at 11:01/mi burning 374 calories.

Today's odd splits ---
1.00 mi in 10:54
0.51 mi in 05:24 (10:30/mi pace)
1.00 mi in 12:01
0.50 mi in 09:45

I actually ran the first 1.51 mi and stopped for a walk. Then a mile. And finally the last 0.50 mi.

25th of 40 with 2 days to go for a spot on the Chicago Cubs Nike+ running team.

Location: Lawton, Oklahoma

Since the wind was blowing so hard from the south I had to stay on an east-west path to cover the miles today. I went up to the high school and ran on Gore Blvd until Kristoffer's choir returned from their competition.

3.01 mi in 35:09 @ 11:41/mi avg burning 376 calories.

Today's splits ---
1.00 mi in 11:02
1.0 0mi in 11:50
0.50 mi in 05:57 (11:51/mi pace)
0.50 mi in 06:20 (12:40/mi pace)

25th of 40 for a spot on the Chicago Cubs Nike+ running team. One day to go!

Location: Lawton, Oklahoma

No miles today as I recover from three new fillings in my teeth. 

I was fed up with work and drove to the Wichita Mountains Wildlife Refuge for today's run. This marks the longest run I have accomplished since coming back from the ITB problem.

4.01 mi in 50:05 @ 12:30/mi avg burning 470 calories.

Today's splits ---
1.00 mi in 12:06
1.00 mi in 12:24
0.50 mi in 13:11
(took a bathroom break and got a drink at Holy City of the Wichitas)
1.00 mi in 12:49
0.50 mi in 06:04 (12:08/mi pace)

Sadly this guarantees I will spend part of the weekend in front of the laptop.

Oh, I officially made the Chicago Cubs Nike+ running team. I and the other 39 Chicago Cubs runners will now be accumulating miles towards beating out the other clubs representing the National League Central teams. Go Cubbies!

Location: Wichita Mountain Wildlife Refuge

Scheduled rest day so no miles to report.

Did walk quite a bit as Kristoffer and I had a busy day. Tomorrow will be a walk-filled day as I traverse the airports during my trip to Orlando.

See you in Florida!

Traveled to Orlando today so I lost most of my day to confinement inside an aircraft. Finally after eating dinner and watching the first few innings of Braves @ Phillies I couldn't stand it any more. I went running.

3.19 mi in 40:41 @ 12:46/mi avg burning 326 calories.

Today's splits ---
1.00 mi in 12:33
1.00 mi in 12:35
1.00 mi in 12:50
0.19 mi in 02:42 (14:25/mi)

I kept my pace fairly steady until I hit 2.50+ miles. The rest of the distance was just a bit of gutting it out.

Location: Orlando, Florida (77F and 67% humidity at 10:00pm)

Ran this afternoon after leaving work. Here in Orlando the humidity makes it feel much warmer than it really is.

3.00 mi in 34:30 @ 11:30/mi avg burning 367 calories.

Today's splits ---
1.00 mi in 11:51
1.00 mi in 10:42
1.00 mi in 11:55

Glad to have another 3 miles in the book.

Location: Orlando, Florida

I felt a bit of a strain about 4.5 miles and it was a definite stinging pain by 4.6 so I had to finish a bit short of 5.0.

4.61 mi in 55:21 @ 12:01/min avg burning 526 calories.

Today's splits ---
1.00 mi in 12:02
1.00 mi in 12:20
1.00 mi in 11:57
1.00 mi in 11:40
0.61 mi in 07:20 (12:04/mi pace)

A gorgeous day for running.

Location: Orlando, Florida

It was a bit warmer today and my legs were tired from yesterday's long run so I ended up with just 3.5 miles today.

3.5 mi in 44:20 @ 12:40 avg burning 317 calories.

Today's splits ---
1.00 mi in 12:31
1.00 mi in 12:34
1.00 mi in 13:07
0.50 mi in 06:03 (12:06 pace)

Location: Orlando, Florida (flying home tomorrow afternoon!)

I spent the entire night in the A terminal of the DFW airport so I didn't get much sleep. As one might expect, this didn't lead to a strong, long run today.

2.00 mi in 22:57 @ 11:27 avg burning 219 calories.

Today's splits ---
1.00 mi in 11:27
1.00 mi in 11:26

Here's hoping a full night of sleep and some decent meals leads to a better run tomorrow.

Location: Lawton, Oklahoma

The distance is just a guess based on the time I spent running. Unfortunately my Garmin 405 was out of juice when I was ready to start the workout.

26 minutes running (started off too fast and everything hurt!)
06 minutes walking
52 minutes running (got into a nice smooth pace)
06 minutes walking
15 minutes running

Time for a shower and dinner.

Location: Wichita Mountains Wildlife Refuge

After the 7 miles I ran on Sunday, the calf on my left leg has been tight and cranky. Even with a few extra stretches yesterday and today before running it still proved a thorn in today's run. Rather than fight it, I stopped at the end of each mile to do more stretches.

3.0 mi in 35:20 at 11:45/mi avg burning 360 calories.

Today's splits ---
1.00 mi in 11:18
1.00 mi in 11:40
1.00 mi in 12:17

The last mile was ran on a soft gravel road which definitely made my feet feel heavier but also seemed a nice cushion for my feet.

Location: Lawton, Oklahoma

My left leg is my problem child. It is the first to complain and generally I hear nothing from the right leg. As a result I was completely surprised to feel the calf muscles on my right leg tighten up in the first mile of today's run. Another one of those times when the muscles are so tight I can barely lift my toe from the street surface. After resting and slowly stretching things out I was able to finish the workout without incident.

3.07 mi in 37:11 at 12:07/mi avg burning 336 calories.

Today's splits ---
1.00 mi in 12:10 156 bpm max HR
1.00 mi in 12:31 158 bpm max HR
1.00 mi in 11:52 183 bpm max HR
0.07 mi in 00:37 (9:19/mi pace) 186 bpm max HR

During the last 0.25+ mi I pushed the pace below 10:00/mi which shot my heart rate to 186 bpm as I finished. Felt good to stretch out the stride. In future workouts I need to start working some faster intervals into the mix.

Location: Lawton, Oklahoma 

No miles today. Between my schedule and the timing of the thunderstorms that rolled through the area I couldn't find a lightning free period long enough.

9 more days before the first 5K of 2009. The 3.0 miles wasn't too bad but the humidity played heck with my body temperature and I felt a bit overheated around the 2.25 mi mark. I slowed the pace a bit was able to finish strong enough.

3.00 mi in 35:23 at 11:47/mi avg burning 387 calories.

Today's splits ---
1.00 mi in 12:00
1.00 mi in 11:37
1.00 mi in 11:43

A nice run at decent paces.

Location: Lawton, Oklahoma

I am slow even at my fastest. Then my schedule calls for a short slow run today which means I need to run sloooooower. When I run THAT slow I feel like I am getting nowhere and have a harder time getting motivated.

2.01 mi in 25:45 at 12:50/mi pace burning 174 calories.

Today's splits ---
1.00 mi in 12:19
1.00 mi in 13:21

Tomorrow is set to be a long run if I can.

Location: Lawton, Oklahoma

The winds blowing from the NNW this afternoon proved too much for my left knee. Apparently I change my posture or something when I run into the wind and it puts extra stress on the knees. As a result I wimped out and survived 3.1 miles rather than doing the 5.0 miles I had planned.

In fact, I may easy back on mileage this week. I have increased mileage each week for the last several in a row. Might be time to let the legs recover a bit.

3.1 mi in 38:10 @ 12:21/mi avg burning 370 calories.

Today's splits ---
1.00 mi in 12:01
1.00 mi in 11:58
1.00 mi in 12:58 (almost all of it into the wind)
0.10 mi in 01:22 (13:16/mi pace)

Location: Windy, overcast, Lawton, Oklahoma

For some reason it was one of THOSE runs for me. I have been struggling quite a bit with aches, pains, and tightness in my legs but today it just seemed like my legs were useless. It was a fight to go any distance whatsoever. Even getting through the first mile seemed to take forever. Finally I gave up and quit knowing that you have days like this and there are better days ahead.

2.67 mi in 33:09 at 12:26/mi avg burning 266 calories.

Not even bothering with the splits today.

Location: Warmer than usual Lawton, Oklahoma.

Teresa and I waited until 6:15 or so to run this evening trying to balance letting the sun get lower in the sky with needing to eat dinner before it gets too late. When we finally couldn't wait any longer we just settled for a very slow run.

2.5 mi in 33:43 @ 13:28/mi avg burning 207 calories,

Today's splits ---
1.00 mi in 13:31
0.50 mi in 06:44 (13:25/mi pace)
1.00 mi in 13:28

It's going to be a hectic few days leading up to the OKC Memorial run on Sunday morning. It's our first race of the year so no real goals are set, yet.

Location: Lawton, Oklahoma

My latest runs have been as much a struggle with mental discipline as anything else. I know I can cover the distance physically but for some reason I lack the motivation to push through. It's not specific to my running though, I am at a point where I seem to be suffering from apathy in general.

2.83 mi in 34:57 @ 12:22/mi avg burning 316 calories.

The splits ---
1.00 mi in 12:11
1.00 mi in 12:02
0.83 mi in 10:44 (12:59/mi pace)

Location: Lawton, Oklahoma

Horned toads are moving about of late. One was road kill while one was in the road so I stopped and relocated it to the nearby pasture.

3.41 mi in 42:07 @ 12:20/mi avg burning 366 calories.

Splits ---
0.51 mi in 06:54 (13:32/mi)
1.00 mi in 11:46
1.00 mi in 12:46
0.51 mi in 06:51 (13:31/mi)
0.40 mi in 03:50 (09:38/mi)

The last 0.40 mi was my cardio workout.

Location: Lawton, Oklahoma

A short run while Kristoffer was in dancing lessons.

2.0 mi in 23:33 @ 11:45/mi avg burning 207 calories.

Location: Lawton, Oklahoma

Okay, we got in a short run this afternoon to stretch our leg before tomorrow's 5K. It was very warm -- 87F -- and there was a stiff breeze so there was some definite effort involved.

2.0 mi in 24:12 @ 12:06/mi avg burning 209 calories

Location: Oklahoma City, Oklahoma

I tried to push my pace today which resulted in much more sweat. Maybe that will help me lose the weight I need to shed.

3.62 mi in 41:33 @ 11:28/mi avg burning 3.62 calories

Splits ---
1.00 mi in 10:56
1.00 mi in 11:19
1.00 mi in 11:58
0.62 mi in 07:15 (11:44/mi pace)

The first 0.25 mi of the last split was done at sub 10:00 pace with the remainder just being slow recovery jog to the house.

Location: Humid Lawton, Oklahoma after the storms

Off to the evening's rehearsal of Little Shop of Horrors to see how the director blocks the action on the set I am designing.

While waiting on Kristoffer, Teresa and I did today's run on the track at MacArthur High School. Since running on a track is so boring I tried to spice up the workout with some faster-paced laps.

3.10 mi in 36:04 at 11:38/mi avg pace burning 369 calories.

Splits ---
1.00 mi in 12:12
0.25 mi in 02:31 (09:57/mi pace)
0.50 mi in 06:08 (12:16/mi pace)
0.25 mi in 02:22 (09:29/mi pace)
0.50 mi in 06:11 (12:22/mi pace)
0.25 mi in 02:23 (09:27/mi pace)
0.35 mi in 04:18 (12:25/mi pace)

Definitely a good workout.

Location: Lawton, Oklahoma

Today, Teresa and I covered 4.10 miles at a nice slow pace today. The bulk of my miles still need to be at the slower paces to build endurance. Occasionally I get to throw in a stamina or speed workout just to break up the monotony.

4.1 mi in 53:36 @ 13:04/mi avg burning 354 calories.

1.00 mi in 13:15
1.00 mi in 13:35
1.00 mi in 12:56
1.00 mi in 12:36
0.10 mi in 01:14 (12:12/mi pace)

Projected races ---
Truman Day 5K, 09 May, Liberty, Missouri
Allie Reynolds 5K, 23 May, Oklahoma City, Oklahoma
Scotiabank 5K, 28 June, Vancouver, BC, Canada
3M Half Marathon, 24 January 2010, Austin, Texas

Tonight called for another slow endurance workout so I trudged through 4 miles. While not a perfect recovery method, the cold bottle of Mike's Hard Mange Punch sure makes those miles seem not so bad. I only regret the small size of the bottles.

4.00 mi in 52:11 @ 13:03/mi avg burning 372 calories.

Splits ---
1.00 mi in 12:35
1.00 mi in 13:10
1.00 mi in 13:21
1.00 mi in 13:03

Location: Stormy Lawton, Oklahoma 

For the distances I enjoy running the bulk of my workout miles should be done at an Endurance Pace. I am a slow runner so my Endurance Pace is in the incredibly slow range of 13:10-14:10 per mile. Later this week I will start adding in a Stamina Pace workout and eventually I will do a Speed workout. Each type of workout is targeted at changing a different system in my body with the goal being to make me healthier and a better runner.

Today's goal: Endurance run of 5.0 mi at 13:30/mi pace
Achieved: 5.11 mi in 1:08:49 @ 13:28/mi burning 430 calories and having an average HR of 134 bpm.

Splits ---
1.00 mi in 13:18 125 bpm
1.00 mi in 13:19 129 bpm
1.00 mi in 13:29 143 bpm
1.00 mi in 13:39 143 bpm
1.00 mi in 13:29 133 bpm
0.11 mi in 01:34 140 bpm

Another method of estimating level of effort is through the use of heart rates as a percentage of maximum heart rate. An Endurance Pace should put enough demand on the body to raise the heart rate into the range of 65-79% of HRmax. Using the Rodbergs and Landwehr method of calculating maximum heart rate I obtain HRmax = 176.345 bpm.

Plugging that into the desired range of 65-79% I see that an Endurance Pace is one that gets my heart rate into the range of 114 - 139.313 bpm.

Comparing that to the values above seems to indicate that the average heart rate during the workout (134 bpm) does in fact lie within the target range if a bit on the high side. Hopefully we will see this change a bit over the weeks to come.

Location: Lawton, Oklahoma

An important fact to record in this note: Today saw the first snake appear in the roadkill count of 2009. Also saw the first dead turtle of 2009. If I were to guess I would hypothesize that the rains drove them onto the ground to find a dry spot out of the surrounding fields.

Okay, on with running.

Goal: 3.10 miles while maintaining my HR in the endurance zone of 60-75% of HRmax.
Achieved: 3.10 mi in 42:43 @ 13:45/mi avg with 129 bpm avg HR(73%)  and burning 280 calories.

So, I achieved the goal of today's workout. HOWEVER, that is a bit slow for a pace. Painfully, mind-numbingly, slow. At times I thought I would never finish. Nearly half of my route was uphill into a bit of a breeze and it felt almost as if I was running in reverse in order to keep the heart rate in the target zone. Definitely an easy pace if I have ever felt one.

But I suppose that is the point of the endurance workout.

Today found me trying my first Steady State workout in an effort to improve my stamina (aka increase lactate threshold). It required me to run 2.0 miles at an elevated heart rate which I figured would be no trouble considering I am carrying plenty of extra weight.

Holy cow was I wrong!

My legs could not move fast enough on the downhill or flat sections to get my heart rate high enough. I actually found myself praying for a hill to be around the next corner so I could run uphill, slow down my pace, and still keep my heart rate in the right zone. It is just not right for me to look forward to running up hills.

Goal: 1.00 mi easy pace warm up , 2.00 mile steady state with HR at 83-92% HRmax, 1.00 mi easy pace cool down
Achieved: 4.00 mi in 48:58 @ 12:15/mi avg pace with 137 bpm avg HR burning 455 calories.

Splits --
1.00 mi in 11:59 125 bpm avg HR (71%)
2.00 mi in 21:36 149 bpm avg HR (84%)
1.00 mi in 15:23 132 bpm avg HR (had to walk quite a bit to keep HR in the desired zone)

So, I managed to meet my goal paces throughout the workout. However, I feel that the fact that I cannot get the heart rate into the target zone for the stamina phase should be pointing to something I need to change in the training. Unfortunately I have no idea what it is.

Location: Gloomy Kansas City, Missouri
 

Whew, the sun mad a big appearance today. As a result the temperature and humidity were both very high for my run after work.

Originally my schedule called for another 4 mile stamina run but with my knee feeling a bit tender and the abundance of hills near the hotel, I chose instead to wimp out just do a bit of endurance running.

3.50 mi in 47:06 at 13:28/mi burning 319 calories.

Splits ---
1.00 mi in 12:54 with 120 bpm avg HR
1.00 mi in 13:10 with 122 bpm avg HR
1.00 mi in 14:38 with 124 bpm avg HR (all uphill and into the wind!)
0.50 mi in 06:18 (12:36 pace) with 129 bpm avg HR

I definitely did a decent job of keeping my heart rate under control. My calves were pretty cranky so I stretched at the end of each mile as well as wipe the sweat off of my eyelashes.

Location: Sunny and humid Kansas City

Today called for an easy-paced 2 miles. I accomplished exactly that and when it was over I was very glad I had no more to do.

2.0 mi in 24:19 @ 12:10/mi burning 216 cal with a 118 bpm average HR.

Tomorrow morning I must get up and drive out to Independence for the race. But before then I must wander off and find some place to eat.

Location: Kansas City, MO

Today saw me finish my first 5K race of 2009: the Truman Run in Independence, Missouri. Check it out at www.trumanrun.org.

The course was described as "relatively flat" which apparently means "all hills will be smaller than Mt. Everest" as I swear I was either running down a hill or up a hill the entire way. I was able to keep my pace pretty strong for the first 2 miles but a majority of the last mile was an extended uphill slog where I just took it easy. Finally, the last 0.25 mile or so was a bit of a downhill straight where I could stretch out my stride and race to the finish. Woo hoo!

0.50 mi in 05:55 (11:50/mi pace) warmup 120 bpm HRavg
1.00 mi in 09:29 146 bpm HRavg, 160 bpm HRmax
1.00 mi in 10:45 151 bpm HRavg, 165 bpm HRmax
1.00 mi in 11:45 156 bpm HRavg, 171 bpm HRmax
0.10 mi in 01:01 (10:10/mi pace) 175 bpm HRavg, 179 bpm HRmax
0.50 mi in 07:13 (14:26/mi pace) cooldown 129 bpm HRavg

508 calories burned.

Location: Independence, Missouri

Well today's spot on the calendar called for a long run of 5 miles. Unfortunately as I headed out the hotel doors the rain started to fall and I wasn't looking forward to more than an hour spent running in a cool drizzle. Instead I found the fitness room and started jogging on the treadmill.

Now, I admit, I abhor the treadmill. There is nothing about jogging on a treadmill that feels natural to me. None of my running gadgets -- gps watch, Nike+ -- really work well when I run on a treadmill and there is no breeze to cool me off while jogging. So, I thought I did great managing 3.0 miles on the treadmill before giving up and deciding I would rather be wet and cold than endure more time on the dreadmill.

As luck would have it, the drizzle had stopped and I was able to do my last 2.0 miles on the streets near the hotel. A few sprinkles fell as I finished up the run but they were hardly noticeable through the sweat-drenched shirt I was wearing.

Location: Kansas City, MO

Today was a very frustrating work day. So much so that I will be spending part of my evening debugging some messages byte-by-byte in hopes of finding my mistake before heading back to the lab tomorrow morning. Unfortunately I am one those people that carry their emotions with them into the run which meant this afternoon's run was a challenge. I finished though with another 3 mile run in the bank.

3.0 mi in 36:27 @ 12:09/mi burning 352 calories with 124 bpm HRavg and 141 bpm HRmax.

A little faster-paced than I had intended but once I was on the road I really wanted to be done.

After I ran I did about 15 minutes of my core workout. The hotel room doesn't really have enough space for a few of the exercises.

Location: Kansas City, MO

Next races on the schedule are
23 May - Allie Reynolds 5K, Oklahoma City, Oklahoma
28 Jun - Scotiabank 5K, Vancouver, BC, Canada

Okay, clearly I need to drink less when making out my running plans. As an example, tonight's schedule originally called for 1 mi at an easy pace to warm up, then 45 minutes at 5-5.2 mph, followed by another 1 mi at an easy pace to cool down. All that seemed fine until I was in my warm up mile on the treadmill and realized that at the 5-5.2 mph pace, the 45 minutes of the second phase would require me to run over 3 miles! That would make for more miles in today's workout that on Sunday's long run. Pretending to be a sensible person, I scaled back the workout.

4.00 mi in 49:32 @ 12:32/mi burning 410 calories

1.00 mi in 13:20
1.00 mi in 12:00 (lactate threshold pace)
1.00 mi in 11:32 (lactate threshold pace)
0.50 mi in   6:00 (lactate threshold pace)
0.50 mi in   6:40

So instead of 45 minutes at stamina pace it was only 29:32. I can live with that result. What may be hard to live with is nearly 50 minutes running on a treadmill. My calves will hate me tomorrow.

Location: Kansas City, MO

It was looking very dangerous as I drove into north Kansas City after work so I thought it would be an evening on the treadmill for me. Thankfully, the truly severe weather blew south of me and after a bit of work I got in tonight's run.

The calendar called for 3 miles at an endurance building pace but I may have been just a bit too fast.

3.00 mi in 37:00 @ 12:20/mi average burning 315 calories 144 bpm HRavg 169 HRmax

Tomorrow is another stamina building workout as I work the lactate threshold with a tempo run. Woo hoo!

Location: Kansas City, MO

Tonight was a stamina-building night on the schedule. Instead of the steady state run I did on Tuesday, today called for a tempo run. A bit shorter period at a bit faster pace than the Tuesday workout, it asked that I do a 1 mile warm up, 15 minutes at a 11:10/mi pace, followed by a 1 mile cool down.

What I actually performed --
1.00 mi @ 12:04
16:12 @ 11:11
1.00 mi @ 12:46

Looking at my paces and judging how I felt, I think a pace of 10:50 or so for a stamina pace on a flat surface is probably more realistic. That seemed to be the pace at which I could tell my legs were working but not really feeling as though is was a hard effort.

Tomorrow if I run is a "get me over" day on which all I have to do is run enough miles to get me over the weekly mileage goal.

Location: Kansas City, MO

No miles today. Instead I drove nearly 7 hours to return home and spent the evening enjoying the company of my family. 

It is an absolutely beautiful day here in water-logged southwest Oklahoma and Teresa joined me for a long run to make it even better. Today's 6 miles marks the farthest I have gone non-stop in 2009. As I hope to run a half marathon at 13.1 miles in January of 2010 I will be extending my distance throughout the year.

I have to add a note about how strong Teresa is when she runs. She has only ran a couple of times this week but insisted on joining me for at least 5 of today's miles. In fact, she ended up running about 5.9 miles only walking a bit when a leg bothered her. Though she claimed otherwise she was running well so I picked up the pace in each mile through the first 4 miles. Teresa closed the gap to run along with me each time I picked it up. She is a truly competitive runner.

6.00 mi in 1:15:40 @ 12:25/mi burning 623 calories with 127 bpm HRavg and 145 bpm HRmax.

Today's splits ---
1.00 mi in 12:49
1.00 mi in 12:41
1.00 mi in 12:34
1.00 mi in 12:18
1.00 mi in 12:40
1.00 mi in 12:27

 Location: Lawton, Oklahoma

2.29 mi in 27:00 at 11:47/mi avg pace burning 271 calories 123 bpm HRavg

This was intended to be a workout with a pair of Aerobic Cruise Intervals. Unfortunately the first 400m interval was way too fast so it took way too much out of me. I did the second interval with the correct pace but was worn out.

Location: Lawton, Oklahoma

3.26 mi in 41:15 at 12:40/mi avg pace burning 363 calories with 121 bpm HRavg

I had intended to do a 45 minutes easy run but had a hard time getting my pace slowed down. I stopped twice trying to reset my pace and it only worked on the last 0.75 mile. The faster start and the increased temps wore me out and I called it quits a few minutes short of my goal.

Location: Lawton, Oklahoma

Today called for a stamina workout. Specifically, the schedule called for a Tempo Interval session with 1 mi for warm up, 2 x 8min intervals at 10:41 - 11:04 pace with a 5 min recovery, and then another 1 mi cool down. It proved to be a challenge as we are still adjusting to the 80+ temps that have come after the long rains. To add a bit more stress, the second interval was on a long gentle incline.

1.00 mi in 12:39 burning 107 calories 117 bpm HRavg
0.74 mi in 08:01 (10:49/mi pace) burning 101 calories 135 bpm HRavg
0.38 mi in 05:04 (13:18/mi pace) burning 034 calories 130 bpm HRavg
0.72 mi in 08:02 (11:06/mi pace) burning 097 calories 143 bpm HRavg
1.00 mi in 12:16 burning 113 calories 141 HRavg
0.15 mi in 01:57 (12:2/mi pace) burning 16 calories 142 bpm HRavg

Totals: 4.0 mi in 47:59 at 12:00/mi avg burning 468 calories 132 bpm HRavg

Location: Lawton, Oklahoma

So we have traveled to Yukon near the site of tomorrow's Allie Reynolds 5K race. During our drive, Teresa and I were discussing possible pacings for the race. Teresa seemed unwilling to believe she could go 10:45/mi for the distance though our first 8 minute interval was at that pace yesterday.

For some reason I let her convince me to run most of today's run at the 10:45/mi mark as a practice for tomorrow's race. As a result, my legs are now toast. It is going to be tough getting the same pace tomorrow without a big adrenaline boost from the environment.

3.00 mi in 33:10 @ 11:02/mi avg pave burning 408 calories 133 bpm HRavg

Today's splits ---
1.00 mi in 11:43 (first 0.50 mi was a slow warmup)
1.00 mi in 10:44
1.00 mi in 10:40

Location: Lake Overholser, Oklahoma City, Ok

As scheduled, Teresa and I ran the Allie Reynolds 5K near Lake Overholser in Oklahoma City, Oklahoma. It is a wonderful little race that draws plenty of slower runners so that folks like me don't feel overwhelmed. At the same time there are enough serious runners to keep everyone honest.

Today was absolutely perfect for a race: temps in the low 70s, clear blue skies, and winds at 0-5 mph along the very flat course. The 5K and 10K courses are out and back loops while the marathon goes around the lake 3 times. You do have to share the road with cars and the occasional cyclists but everyone seems to be more concerned with enjoying the day and nobody gets tense.

We got registered -- mostly self-serve, find the packet with your bib and t-shirt, go to the next station and find your chip -- and did a leisurely 0.50 mi to warm up. A few stretches preceded a trip to the porta-potties and then to the start line for the necessary pre-race, nervous chatter.

Mile 1 -
You start at the Route 66 park head south to exit the park, jog a bit to the east and then get onto the course proper as you head south along the lakeside. As always, we got a little excited and headed out of the gate a bit strong. I quickly reined things in and settled into a 10:30 pace. Teresa kept trying to push out ahead but I stayed on the mark. My calves were feeling stiff so I was not interested in breaking any speed records. For some reason -- probably because I was running on a completely empty stomach -- I was fighting a great deal of acid reflux.

Mile 2 -
A ease the pace back to 10:45 and enjoy the scenery along the lake a bit more. The faster runners are passing now so I make a point at calling out words of encouragement as they pass. At least they were words of encouragement in my head, I have a feeling though that they came out as breathless mumbles.
At the turn-around point I considered stopping to grab a drink and hope that it helped the acid issue. However, I knew that if I stopped I would have a hard time making up the time.

Mile 3 -
Around 2.75 miles I was hurting quite a bit from the reflux and thought I do a runner's hurl to improve things but chose to pick up my pace instead. The finish line is within sight so I started feeling what I might have left for a push. A bit of gas was left in the tank so I stretched the stride, made a point of lifting my head and letting my arms carry me a bit.

The stretch -
An older man -- turned out to be 70 -- was a bit in front of me and I passed him in my kick. I actually slowed down a bit planning to let him go through the gate ahead of me but I saw that I might make 33:00 on the clock. I wanted that 33:00 mark so I kicked a bit more.

My final time was 33:03, placing 80th overall and 6th in my age group. The 70 year old came across in 33:05. So now I am asking myself if I really needed that 2 seconds or would it have meant just as much to me to let him cross the line ahead of me? Oh well.

Final numbers:
3.16 mi in 33:03 @ 10:28/mi avg pace -- burning 438 calories -- 147 bpm HRavg.

Splits --
1.00 mi in 10:32 -- 133 bpm HRavg
1.00 mi in 10:45 -- 141 bpm HRavg
1.00 mi in 10:23 -- 158 bpm HRavg
0.16 mi in 01:23 -- 173 bpm HRavg (08:41/mi pace)

Thanks to anyone that took the time to read this far. 

To celebrate the 43rd anniversary of my birth, Teresa and I set our sights on running half of a half marathon. The roads were blacktop on city streets, along a highway and out on country two-lane roads. A few steep climbs got the heart rate up but for the most part we ran as comfortably as we could. We need to start stashing or carrying water on our longer runs.

6.55 mi in 1:26:53 at avg 13:16/mi pace burning 600 cal with 122 bpm HRavg

Details --
1.00 mi in 12:69 107 bpm HRavg
1.00 mi in 13:46 118 bpm HRavg
1.00 mi in 13:27 121 bpm HRavg
1.00 mi in 13:26 124 bpm HRavg
1.00 mi in 13:07 124 bpm HRavg
1.00 mi in 12:58 135 bpm HRavg
0.55 mi in 07:11 139 bpm HRavg

Location: Wilburton, Oklahoma

The last day of my visit with the parents and in-laws saw me out on the streets for an easy run. My original goal was 45 minutes but the humidity and terrain wore me down. In hindsight today should have been a rest day and my calves kept telling me so as I ran.

3.23 mi in 39:44 at 12:19/mi avg burning 350 calories with 129 bpm HRavg

Splits ---
1.00 mi in 12:28 w/ 120bpm HRavg
1.00 mi in 12:19 w/ 130bpm HRavg
1.00 mi in 12:03 w/ 137bpm HRavg
0.23 mi in 02:54 w/ 140bpm HRavg (12:51/mi pace)

Location: Wilburton, Oklahoma

Today marked the beginning of morning running season so the alarm went off at 0600 and we were on the streets by 0625. It was a gorgeous cloudy morning with plenty of puddles populating the pedestrian passages as we ran.

Unfortunately the day called for a stamina-building steady state run this morning. We met our goals on everything except the final cool down mile as Teresa felt she needed to get to work on time rather than run a bit more.

3.64 mi in 43:14 at 11:52/mi avg burning 464 calories

Details --
1.00 mi @ 12:42 warm up mile
1.00 mi @ 11:30 2.50 mi steady state at 11:20-11:40
1.00 mi @ 11:24
0.50 mi @ 11:27
0.14 mi @ 13:14 cool down jog

Location: Lawton, Oklahoma

Tonight's schedule called for a 45 minute easy run. The calves were very tender so keeping it at an easy pace was not difficult. I got through it and am now recovering with the aid of a waffle covered with a bit of peanut butter.

3.55 mi in 45:20 @ 12:47/mi avg burning 367 calories with 126 bpm HRavg

Details ---
1.00 mi in 12:55 121 bpm HRavg
1.00 mi in 12:44 124 bpm HRavg
1.00 mi in 12:42 134 bpm HR avg
0.55 mi in 07:00 129 bpm HRavg (12:47/mi pace)

With the tenderness of the calves tonight I think tomorrow will be another easy run and the tempo run will be delayed until Friday.

Location: Lawton, Oklahoma

I managed to drag out of bed at 0600 and get onto the county roads for today's run. The schedule originally called for a tempo run but after running yesterday evening after 8 I was not ready for a quality workout on tired legs. Instead I flip-flopped with tomorrow's workout and made today another easy run.

Even with doing that I had to stop at the 2.0 mile mark because of some pain in the right lower back. We walked about 0.1 mi before continuing at a bit slower pace. The road surface just seems to be punishing me of late. It may be time for new shoes but I am trying to hold out until the new Asics GEL-1140 hits the stores.

3.52 mi in 45:07 @ 12:49/mi avg burning 350 calories

Details --
1.00 mi in 12:45
1.00 mi in 12:42
1.00 mi in 13:03
0.52 mi in 06:38 (12:46/mi pace)

Location: Lawton, Oklahoma

So today I had to make up for yesterday's soreness. I had flip-flopped days on the schedule which meant today was a Tempo Run. The goal was a mile of warm up, 20 minutes at the tempo rate of 10:50-11:19 and a final mile of cool down.

3.73 mi in 44:50 @ 12:01/mi avg burning 466 calories with 142 bpm HRavg

Details --
1.00 mi in 12:08 126 bpm HRavg
0.90 mi in 10:00 142 bpm HRavg (11:17/mi pace)
0.87 mi in 10:00 162 bpm HRavg (11:32/mi pace)
0.96 mi in 12:22 142 bpm HRavg (13:03/mi pace)

As you can tell by the numbers the second part of the tempo phase kicked my butt. The HR shows that I was working way too hard to get back up the long gradual hills. My course for the tempo run workouts needs to be a bit more even.

Second to the attempted tempo run was the need to get enough miles to knockout 24 miles this week.

Next week is a drop back week to give the body a chance to rest a bit.

Location: Lawton, Oklahoma

SRD and hopefully a fun-filled celebration of Kristoffer's birthday. I am now the very proud father of a 15 year-old boy. Anybody want him?

Last day of the month on the calendar called for a 5 mile long run. This is the beginning of our cut back week after 3 weeks of increased mileage. At least that is what I have on my homemade running plan: 3 weeks up, 1 week back.

I have graphed the weekly mileage totals and the weekly long run distances since my return from the knee issues. Using the graph I see what appears to be a healthy trend upward in mileage, with a nice shallow slope. I plan to keep that steady upward movement through the summer.

5.01 mi in 1:04:11 at 12:49/mi burning 510 calories with 151 bpm HRavg

1.00 mi in 13:00 -- 131 bpm HRavg (this is the pace we should have kept)
1.00 mi in 12:40 -- 146 bpm HRavg
1.00 mi in 13:03 -- 157 bpm HRavg (the long uphill slog)
1.00 mi in 12:45 -- 162 bpm HRavg (coming downhill)
1.00 mi in 12:40 -- 161 bpm HRavg (around the nbhd)

Checked my cadence at 3.75 mi and it worked out to 190 strides per minute. Not bad.

We started at 73F, finished at 81F with 44% humidity and a wonderful breeze S 8 mph.

Location: Wonderfully mild Lawton, Oklahoma

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. 

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

Teresa and I took a break from running while at vocal camp in Eureka Springs, Arkansas. While I was glad to be back on the streets today I could definitely feel some cranky muscles that had grown accustomed to the rest.

2.59 mi in 30:20 @ 11:44/mi burning 342 calories.

Markers --
1.00 mi in 12:05
1.00 mi in 11:31
0.59 mi in 06:44 (11:28/mi pace)

Weather --
Fair with clear skies, 68*F, dewpoint 63*F, Winds SE 6 mph

Location --
Lawton, Oklahoma

While it is very true that the humidity was much higher in northwest Arkansas while I was there, the prairies of southwest Oklahoma do not lack their own causes for sweaty runs. Today, though we were running a shorter time, felt as though I was sweating enough for a 5 miler. The high temperature yesterday was 104*F so I am very happy to be running at 0630.

2.61 mi in 30:28 at 11:40/mi burning 339 calories

Markers --
1.00 mi in 12:25
1.00 mi in 11:35
0.26 mi in 02:29.42 (09:44/mi pace)
0.35 mi in 03:59.37 (11:15/mi pace)

Weather --
Fair, clear skies, 72*F, dewpoint 67*F, winds

Location --
Lawton, Oklahoma

========================================================

Since I have to take Kristoffer to band practice by 0800 I am planning on doing two shorter runs each day of the week.  Today was my first attempt. Earlier I managed 2.6 miles then as the band warmed up I did a bit more.

Summary --
1.90 mi in 22:14 at 11:42/mi burning 243 calories

Markers --
1.00 mi in 11:36
0.90 mi in 10:38 (11:48/mi pace)

Weather --
Fair, clear skies, 76*F, dewpoint 69*F, winds calm

Location --
Lawton, Ok : In the neighborhood of MacArthur Middle School to the sounds of The Highlander Regiment.

Teresa and I planned to do only 5 miles today. Neither of us has been able to keep a consistent schedule with running this week and it seems that I am suffering from allergies or some sort of summer head cold. Anyway, it was a bit warm but we were doing fine at a slow pace when I became a bit nauseous and woozy around the 3.65 mi mark. I stopped and assumed the roadside-puke position but everything calmed down. After a bit of standing in the shade and letting a bit of the breeze cool me down I jogged home.

4.09 mi in 53:16 @ 13:02/mi burning 394 calories.

Markers --
1.00 mi in 13:05
1.00 mi in 12:54
1.00 mi in 13:03
0.65 mi in 08:24 (12:58/mi pace)
0.44 mi in 05:50 (13:13/mi pace)

Weather --
Fair, clear skies, 76*F, 67*F dewpoint, winds S 8 mph

Location --
Lawton, Oklahoma

3.13 mi in 39:09 @ 12:32/mi burning 332 calories.

1.00 mi in 12:21 122bpm HRavg
1.00 mi in 12:58 124bpm HRavg
1.00 mi in 12:34 130bpm HRavg
0.12 mi in 01:15 153bpm HRavg (10:01/mi pace)

Location: Chesapeake, Va

4.02 mi in 46:03 @ 11:28/mi burning 445 calories

1.00 mi in 12:13 121bpm
1.00 mi in 10:50 133bpm
1.00 mi in 12:04 141bpm
0.50 mi in 04:49 162bpm (09:34/mi pace)
0.52 mi in 06:07 150bpm (11:52/mi pace)

Location: Chesapeake, Va

I awoke way too early this morning and to make life more challenging I was very angry. Not the best way to start one's day but I challenged myself to go run hard and work all of the anger out of my system to change my mood. I think it has worked and feel that I can be a better person now.

3.85 mi in 40:15 @ 10:27/mi burning 424 calories with 147bpm HRavg.

Markers ---
1.00 mi in 09:11 130bpm HRavg *This cannot be right
0.52 mi in 04:49 156bpm HRavg (09:00/mi pace)
0.49 mi in 06:01 141bpm HRavg (12:14/mi pace)
0.25 mi in 01:59 144BPM HRavg (08:05/mi pace)
0.74 mi in 09:04 154bpm HRavg (12:16/mi pace)
0.25 mi in 02:01 158bpm HRavg (08:02/mi pace)
0.60 mi in 07:17 157bpm HRavg (12:07/mi pace)

Okay, there is NO way I ran the first mile at anything near 09:11 but I am happy that I managed a total of 1.00 mi among the other intervals at 9:00/mi pace or better. The quads and hams will certainly be complaining today.

Weather --
Clear skies, sunny, 68*F, 43*F dew point, winds NNE 5 mph

Location: Chesapeake, Va  

3.11 mi in 35:50 @ 11:31/mi burning 345 calories.

1.00 mi in 11:52 132bpm
1.00 mi in 10:01 136bpm
1.00 mi in 12:36 129bpm
0.11 mi in 01:22 135bpm (12:14/mi pace)

Location: Chesapeake, Va

3.04 mi in 42:26 @ 13:57/mi burning 256 calories

1.00 mi in 13:39 115bpm
1.00 mi in 14:11 117bpm
1.00 mi in 13:58 120bpm

Very painful calves really slowed me down.

Location: Chesapeake, Va

I drove down to the Great Dismal Swamp Canal Trail just north of the North Carolina border for my long run this afternoon. It was a great day to run through the area as there were numerous butterflies flitting among the vegetation including several species of swallowtails. Families were out in force riding their bicycles along the roadway with a few stopping to fish in the areas open to the canal.

6.0 mi in 01:16:50 at 12:48/mi burning 492 calories with 136bpm HRavg.

Markers --
1.00 mi in 11:55 126bpm (too fast for a long run)
1.00 mi in 13:27 124bpm (now it's too slow)
1.00 mi in 13:11 134bpm (much better)
1.00 mi in 13:08 137bpm (finding my pace here)
1.00 mi in 13:08 143bpm (wow, consistency)
1.00 mi in 12:00 155bpm (picked up the pace to finish)

My calves were tender for the first 2+ miles so I stopped at the end of miles 1-3 but once I was on the return from the 3.0 mile marker everything seemed to free up and I ran miles 4-6 without stopping.

Location: Great Dismal Swamp Canal

Tomorrow I hope to run on the North Carolina end of the same trail.

I drove into North Carolina to run along the southern edge of the Dismal Swamp Canal Trail. It was rainy which kept the humidity punishing but the temps cooler and made the vegetation vividly verdant.

3.57 mi in 45:23 @ 12:43/mi burning 290 calories with 133bpm HRavg

Markers --
1.00 mi in 12:02 124 bpm
1.00 mi in 13:06 135 bpm
1.00 mi in 12:17 142 bpm
0.50 mi in 07:01 130 bpm (13:59/mi pace) *I am not sure that is right

Location: Great Dismal Swamp - North Carolina

So, this adds yet another state to the locations of where I have accomplished a running workout. Clearly keeping the list of states I have stumbled through on Facebook was a bad idea because I cannot find it now. But when I do find it, North Carolina can be added.

Alright, this calf pain has got to stop or I am going to need to find a new hobby.

3.10 mi in 40:13 @ 12:58 burning 272 calories with 131bpm HRavg.

Location: Chesapeake, Va

Truly, I have no idea exactly how much distance I covered but it took 36:45 and it was at a good pace so 3.25 mi is not a horrible estimate.

Felt good. Could have gone more yet thought it wise to pull up short on first day back.

Location: Suffolk, Va

I have been running a bit more lately but without much to report so I have been skipping the logging part of the routine. However, knowing that there is a half marathon to be completed in March 2010 compels me to get back to more a more regimented schedule.

Yesterday, Teresa and I ran while Kristoffer was in one of his dance lessons so our course was the walkway through Elmer Thomas Park as well as the streets to/from the dance studio.

2.79 mi in 36:30 @ 13:06/mi burning 259 calories.

Markers ---
1.00 mi in 12:55
1.00 mi in 13:12
0.79 mi in 10:23 (13:11) pace.

Location: Lawton, Oklahoma

Teresa is finishing up returns for the Oct 15 tax filing deadline so I had to run alone this evening. Again it was very damp with an almost constant fog decorating our autumnal landscape. I tried to keep the pace on the slow side of easy but let my mind wander a bit and slowed down a bit too much while running through a new neighborhood. I need to use some of the fancy features of my watch to keep my pace in the desired range.

3.28 mi in 42:31 @ 12:58/mi burning 340 calories

Markers ---
1.00 mi in 13:01
1.00 mi in 13:22 (let my pace slip)
1.00 mi in 12:24 (picked up the pace to average out the last mile)
0.28 mi in 03:45 (cooling down)

Next run is slated for 5 sloooooow miles so I need to spend time finding new podcasts to fill the time.

Location: Lawton, Oklahoma

The training schedule called for a 5 miler today so I was happy to see the sun arrive this morning. It was a gorgeous afternoon for a run so as everyone was driving home we headed to the park.

The schedule asked that we run 1 mile easy, 3 mi at 11:30, and another easy mile as a cool down. We couldn't quite make that but I am happy with the results.

5.02 mi in 1:01:17 @ 12:13/mi burning 595 calories.

Markers ---
1.00 mi in 12:31
1.00 mi in 11:49
1.00 mi in 11:34
0.52 mi in 06:04 (11:46/mi pace)
GI distress required me to stop and walk a bit to avoid problems
1.00 mi in 12:54
0.50 mi in 06:26 (12:52/mi pace)

So while I had to stop to let some stomach issues pass I am happy with the results. Thankfully tomorrow is an "off" day. Probably just 2-3 easy miles.

Location: Lawton, Oklahoma

Today was scheduled for an easy 2 miler. Unfortunately my stomach was a still a bit unsettled so I had to stop and walk a bit.

1.87 mi in 23:27 @ 12:32/mi burning 205 calories

 Location: Lawton, Oklahoma

Since it was going to be 6 slow miles I loaded up Hawthorne's story, Feathertop, from the Classical Tales Podcast to accompany me. The gentleman that reads for the podcasts does an excellent job and it helps pass the time.

6.01 mi in 01:16:55 @ 12:48/mi burning 593 calories

Markers ---
1.00 mi in 12:58
1.00 mi in 13:08
1.00 mi in 12:52
1.00 mi in 11:58
1.00 mi in 12:56
1.00 mi in 12:55

I was a bit sore in the hips after finishing but nothing severe.

Location: Orlando, Florida

The SmartCoach training schedule from Runner's World listed today as a Rest/XT day so I turned into into an Easy Run day.

2.00 mi in 25:48 @ 12:53/mi burning 183 calories.

Location: Orlando, Fl

It was another sweaty run in Orlando this afternoon, accompanied my Mr. B.J. Harrison's reading of Lot 249 on Classic Tales Podcast. A good story if a bit dated from the days of its author's time.

3.00 mi in 38:53 @ 12:56/mi burning 281 calories.

Markers ---
1.00 mi in 12:44
1.00 mi in 13:08
1.00 mi in 12:56

Location: Orlando, Florida

2.5 miles squeezed in between work and total darkness. Definitely not enough time to run a full 5 miles as I had scheduled.

Location: Orlando, Fl

I have stayed busy after returning home from Orlando and today was my first opportunity to run. Since my Garmin was not charged I don't have much in the way of specifics.

3.5 mi @ 12:51/mi

Location: Lawton, Oklahoma

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

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

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

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.

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

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

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

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

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

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

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

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

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