Running in Life's Slow Lane

6.00 mi in 1:17:51 at 12:58/mi burning 556 calories.

Today's splits ---
12:31
12:31
12:37
13:31
13:19
13:19

Egads, today again kicked my butt. As one may determine by looking at my splits for today, my wheels fell off around 3.25 miles. I was doing well then suddenly developed a knot at the top of my stomach and some serious  nausea. Taking a break I toweled off and felt much cooler. The nausea passed almost immediately but I couldn't get rid of the knot. It felt like a belch caught at the base of my esophagus. Not incredibly painful but very uncomfortable. I had to stop again at 4.5 miles to walk off another period of the same discomfort. Thankfully I was able to eventually finished the distance.

Humidity was a killer this morning as it hovered near 90% throughout our range. Temps were not too bad as they grew from 71 to 76.

Location: Lawton, Oklahoma

5.0 miles in 1:00:08 at 12:00/mi burning 580 calories.

Today's splits ---
11:48
11:38
12:22
11:57
12:18

Today's run had none of the recent stomach issues or anything distressing. To guard against a recurrence I carried along some Gatorade and stashed it roadside. I also took the precaution of stopping to towel off and stretch at every 1.0 mile mark. This helped me fight the humidity and build up of heat that I think was my downfall the last few days.

I need to circle this date on my calendar. I heard my first "Run, Forrest Run" called out from a driver. It came from my friend Alan Jolly who slowed to wave on his way to drop his son at school. Maybe I should get a running shirt with Forrest lettered across the shoulders on the back.

Location: Lawton, Oklahoma

4.50 mi in 49:40 at 11:01/mi pace burning 553 calories.

Today's numbers ---

Distance	Pace	Avg HR	Max HR
1.0 mi	11:14	115	132
1.0 mi	10:52	121	134
1.0 mi	10:42	125	142
1.0 mi	11:30	135	143
0.5 mi	10:43	137	143

Unfortunately I had plenty of stops and starts early in the workout because my Nike+ receiver seems to be failing on a regular basis. Finally around the 2.0 mile mark I just set the iPod to play music and resigned myself to losing the rest of my workout on my Nike+ log.

I tried to push myself consistently below the 10:00/mi pace for a few 0.5 mile segments. There was no real stress in doing so but at the end of the 0.5 mile push I definitely had to drop my pace way down to recover. It felt pretty good with no stomach or heat issues.

I have been listening to the audiobook "The Historian" which seems to be something of a classic vampire hunting story. Not something I probably would have read but it gives me something to think about while running.

Also, I saw two Monarchs heading south across my path today. They must be early starters on the yearly migration. The bulk of the migration generally occurs during the last week of September and first week of October.

Location: Lawton, Oklahoma

3.1 miles in 34:25 at 11:05/mi pace burning 387 calories.

Distance	Pace	Avg Heart Rate	Max Heart Rate
1.0 mi	12:09/mi	121 bpm	131 bpm (72%)
1.0 mi	10:52/mi	136 bpm	157 bpm (87%)
1.0 mi	10:24/mi	154 bpm	166 bpm (92%)

Good workout for the heart and lungs today. After the initial 0.5 mi to get out of the rough asphalt on the neighborhood streets, I tried to pick up the pace to force my cardio system to work a bit. By the numbers it looks okay. I really need to start studying up on the different thresholds and start targeting my training for the different heart rate regions. That is my task after I complete my first year of running in October: learn more.

The morning temperature was pleasant and a cooling breeze greeted the end of the run. This afternoon is forecast to be brutal though. Feel bad for the high school band members that have 2.5 hours of marching practice slated for the afternoon.

Location: Lawton, Oklahoma

No miles today. Taking the day off. Still need 7 miles this week though so I will be out there tomorrow morning.

3.1 mi in 32:55 at 10:36/mi burning 395 calories.

 Today's splits ---

Distance	Pace	Heart Rate
1.0 mi	11:30/mi	119 bpm
1.0 mi	10:46/mi	134 bpm
1.0 mi	09:44/mi	155 bpm
0.1 mi	08:52/mi	158 bpm

 A very challenging workout today. I pushed the pace in the second half of the distance trying to keep it around the 9:40/mi pace I would need to finish a 5K in 30:00. As it stands right now I don't think I could hold the 9:40/mi pace for the entire distance. I will have to be happy just trying to improve on my 31:00 time from the last race.

Location: Lawton, Oklahoma

4.0 mi in 45:15 at 11:18/mi burning 512 calories.

Today's splits ---
11:44
11:32
11:12
10:44

Good workout on a beautiful morning, Now, off to work a few hours at the theater before I start a busy day with the family.

Location: Lawton, Oklahoma