Running in Life's Slow Lane

Today's splits ---
11:43
14:12 (walked about 0.3 miles)
11:32
1:06 (the last 0.1 at 10:48/mi)
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3.1 miles -- 12:51/mi avg pace -- 385 calories

Okay, chalk it up as "one of those days". I had intended to do 7 miles today but scaled that back to 5 miles before I even started. Then as we got out onto the streets I was running at the edge of the road and the crown on the asphalt really aggravated my left calf. Teresa is a much tougher runner than I am because this is her usual slot when we run together. I made it to the turn-around point about 1.7 miles into the run and then needed to walk a bit. The calf was really tight and painful so I had to walk pretty slow. At this point I decided to get a 5K done and call it a day.

Teresa to her great credit continued running and got 4.5-5 miles done today. She is a stronger runner and doesn't suffer the same frustrations with the mental aspects of running that seem to plague me. No doubt our race on Saturday will see me chasing her to the finish line. Maybe my goal should just be "finish within 2:00 of Teresa."

Location: Lawton, Oklahoma

Today's splits ---
11:23
10:22
10:27
56.13 (.1 mile - 9:06/mi)
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3.1 mi -- 10:41/mi avg pace -- 404 cal

New PR today: 33:09 in the 5K!

Actually it was probably just a shade under 33:00 as we stopped once for Teresa to relace her left shoe and once to let a car pass us at the turn around spot. While it's no match for the 14:04 and 13:54 times being ran at the Olympic Trials this weekend, it is a big confidence booster for the two of us.

Maybe we can get some comparable conditions -- 59F temp with no headwind -- on a flatter course during Saturday's race. Yeah, and maybe pigs will fly that day too!

Location: Lawton, Oklahoma

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

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

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

Location: Lawton, Oklahoma

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

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

Location: Lawton, Oklahoma

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

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

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

Location: Lawton, Oklahoma

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

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

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

Location: Lawton, Oklahoma

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

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

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

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

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

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

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

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

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

Location: Red Oak, Oklahoma