Running in Life's Slow Lane

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