| Location: Lawton,OK,United States Member Since: Jan 01, 2008 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments:
Got off the couch and started running
5K PR : 30:25
8K PR : 58:53
7.2mi PR: 01:21:53
HM PR: 02:49:06
2010 Results --
Dallas RnR Half Marathon: 02:49:06
States --
AZ, AR, CA, CO, FL*, KS*, MO*, NC, OK*, TX*, VA*
Countries --
CA*
Short-Term Running Goals: Build up to a 30 mpw routine.
Long-Term Running Goals: Establish and maintain a program of cardiovascular fitness.
Participate in one of the Ragnar Relays.
Manage to place within the top 3 in my age group in a race. Any race.
Personal: My wife, Teresa, has stayed by my side for over 21 years and I am a much better person as a result. Kristoffer, our only child, is now 15 and continues to exceed all my expectations. If you look in the dictionary under the word luck you will see my smiling face.
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| Night Sleep Time: 49.80 | Nap Time: 0.00 | Total Sleep Time: 49.80 | |
| | 3.18 mi in 37:37 at 11:48/mi burning 394 calories. Today should have been a long run but I couldn't find the motivation for more than 3 miles. In addition, volunteer projects at the house needed finished before Sunday evening. Just getting out and running has been a challenge lately as I have been seriously lacking in motivation. Hopefully I can get focused again this week. Location: Lawton, Oklahoma |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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3.2 mi in 35:48.
I ran without any way of measuring time and distance but we ran our standard 5K-ish loop. Teresa ran with her iPod so I took the time it reported for our run.
Absolutely gorgeous evening and the terrain was incredibly colorful. It felt good to stretch the legs as I pushed the pace quite a bit during the last 0.5 mile.
Location: Lawton, Oklahoma
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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7.5 mi in 1:30:35 at 12:04/mi burning 860 calories.
I had only planned to do around 6 miles for this week's long run but I got onto the wrong street at one of the confusing 5 way intersections in the technology park near the hotel. When I realized my mistake I was 4.85 miles into the run. I had to backtrack a bit to find my way to where I had originally planned to run, resulting in a bit too much distance.
Didn't phase me too much though to run the 7.5 miles. Hips are a bit tired and the groin will be tender tomorrow. The hills around the hotel are fairly steep but I tried to keep up a steady pace knowing that Sunday's race will likely contain hills as well.
I ran through some absolutely gorgeous countryside and the weather couldn't have been better.
Location: North Kansas City, Missouri
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | 4.0 miles in 47:58 at 11:56/mi burning 480 calories.
Nice run this evening after work. There is a 0.75 mile track around a set of ponds in the business park so I ran around that a few times before setting off on the streets. Plenty of ups and downs so I got a real good workout.
A little warmer this evening with very little breeze but still a wonderful late summer evening.
Location: North Kansas City, Missouri
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| Night Sleep Time: 7.30 | Nap Time: 0.00 | Total Sleep Time: 7.30 |
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| | 4.0 mi in 43:31 @ 10:51/mi burning 513 calories.
Today's splits ---
10:15
10:35
10:48
11:43 (too fast! I wanted closer to 12:15 for a cool down mile)
I intentionally pushed the first 3 miles pretty hard as a warm up to Sunday's race. At 3.1 miles I stopped to stretch and let my heart rate settle a bit before continuing on for what I had intended to be a slowly paced cool down. On the hills around the hotel I have a hard time keeping a consistent pace.
Beautiful, peaceful night. For some reason I felt really homesick and miss the family. It's killing me to know that I am missing the big football game tomorrow night.
Location: North Kansas City, Missouri
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | No miles today.
I DID wear my running clothes for 1.5 hours though. Doesn't that count for something? When I got to the hotel room I changed into my running clothes but then got distracted looking into some work stuff. As I finally paid attention to my hungry stomach it was already too late to run so I declared it a rest day. Tomorrow I need to get in a solid 3+ mile today to get 25 for the week.
Oh, I decided to try the hundredpushups.com way of building to 100 push ups according to a 6 week schedule. I measured my "baseline" today and was able to do 15 good form push ups.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | 3.16 mi in 35:58 at 11:24/mi burning 383 calories.
What was intended as a simple workout to stretch the legs turned into a struggle. For some reason both of my calves were very tight today. I stopped twice to stretch in the short time I ran. Hopefully this will not be an issue tomorrow morning.
I have been reading through the 6 pages on www.mcmillanrunning.com that explain the different ranges of running, different types of workouts and gives you an idea of how to build a training plan. With nearly a year of just running in the books, I thought it was probably time to start a few focused workouts each week.
Oh, and I finally reached the Silver level in the President's Challenge. Now I have probably 3 more months before I finish up the Gold level.
I should pass 750 miles for the year this week. Is that crazy, or what?
Location: North Kansas City, Missouri
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| Night Sleep Time: 49.80 | Nap Time: 0.00 | Total Sleep Time: 49.80 | |
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