| 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: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
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The Garmin ran out of battery power 4.47 seconds after I crossed the 3 mile mark but running on a familiar route I know I did a total very near 3.5 miles.
Tonight's splits ---
11:58
11:48
10"56
First run in Chesapeake, Virginia and while the temperatures were comfortable I was definitely feeling the humidity. It actually rained on me for a short time but without a breeze it didn't do much to cool or comfort me.
Going to experiment with my Garmin to set my "zones" to match the ones given to me by the MacMillan calculator so that I can try to track my miles in a new way.
Location: Chesapeake, Virginia
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | 4.08 mi in 49:25 at 12:11/mi burning 340 cal.
Today's splits ---
11:34
11:49
12:52
12:33
The run seemed tough on the legs today. Most likely due to starting out a bit too fast. Once I got my pace under control the pain seemed to lessen. And I was just telling my coworkers how nice it was running yesterday without any sort of pain from the recent knee injury. Bah!
Location: Chesapeake, Virginia
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | 3.5 mi in 42:21 at 12:06/mi burning 355 calories.
Today's splits ---
11:59
12:19
12:15
05:47 (11:34/mi)
A nice run with Kyle and Dave this morning while watching the traffic stack up behind a wreck on the Monitor-Merrimack Bridge. It was a new route for me and I have to admit to being a bit intimidated by running alongside some very fast traffic. Thank goodness I had Dave to chase for most of the run because my legs were achy enough that I kept trying to convince myself to stop and walk a bit.
I'll try to get up for another early morning run tomorrow.
Location: Chesapeake, Virginia
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 3.5 mi in 41:49 at 11:57/mi burning 346 calories.
Today's workout ---
1.0 mi at 12:27/mi warm up followed by stretches
15 minutes at 10:44/mi Steady State (10:55/mi goal)
1.1 mi at 13:05/mi cool down
Today was my first attempt at any sort of "training" other than just survival of time and distance. The McMillan pace calculator tells me that my steady state pace should fall into the 10:44 to 11:03 range so I aimed at the middle and went for 10:55. I fluctuated all over the place but ended up running my 15 minutes at 10:44/mi average. Not too bad. To be beneficial McMillan claims that I need to be at this pace for at least 25 minutes but not being sure where I was in my training I set my goal shorter. Now that I know I can survive the 15 minutes without falling into a heap I will set my target for the full 25 minutes and work it up to longer intervals as I improve.
Nice 65F temperature at 0600 with overcast skies. It rained on me a bit as I walked back towards the hotel close to 0700. Can't beat the weather for running.
Tomorrow will be a slow effort as I run the JWFC 3.5 miler with Kyle and Dave again. Those overpasses wear a guy down!
Location: Chesapeake, Virginia
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 3.0 mi in 34:45 @ 11:34/mi burning 328 calories.
Another 0630 run with Kyle and David. It was a bit chilly at the start with temps in the 50s so I had too many shirts on once I got rolling. I've got to work on getting used to the cooler temps again so I don't overdress but that was a minor inconvenience today. I ran a fast first mile, slowed down for the second and picked it up again for the third. Good run.
I am leaving Virginia a day early so I get to go home tomorrow!!!
Location: Chesapeake, Virginia
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | No miles today. Instead I traveled home from Virginia and spent the evening backstage helping out during a community theatre production of Seussical.
Oh the Thinks you can think!
Location: Lawton, Oklahoma
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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2.75 mi in 31:42 at 11:30/mi burning 357 calories.
Today's goal was
1 mi warm up
15 min at 10:30 Tempo Run
cool down jog
1 mi at 11:07
15 min at 10:24 (1.34 mi)
0.41 mi at 16:06
So, we started off a bit too fast in the warm up mile but it's hard to hold back on a beautiful, crisp and sunny morning. The tempo run was a challenge but we finished the entire 15 minutes. Unfortunately my troublesome knee was stressed a bit by the active pace which resulted in my "cool down" being a "hobble around" and I had to quit before I could finish a full 3 mi workout.
The knee doesn't bother me in my daily activities but once my legs get tired during a run it starts to feel weak.
Location: Lawton, Ok
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
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