All about that pace.

4:30am 1Samuel 9-24

Still feeling sick and both ankles were really stiff and sore today, I hope it is just another symptom of this bug I got. Cardio-wise this was a really easy effort, but my legs were not happy.

Distance Split pace
1.00 7:45
2.00 7:46
3.00 7:41
4.00 7:49
5.00 7:28
6.00 8:01
7.00 7:49
8.00 7:33
9.00 7:24
10.00 7:18
10.13 7:20

4:45am 29° and dry

9 miles with Preston before his prayer and coffee meeting with another friend where he asked me to join them. I was ready for a break and had a great time of fellowship and prayer just when I really needed it! Thanks for the coffee too Preston! Avg. 7:21

Distance Split pace
1.00 7:26
2.00 7:39
3.00 7:31
4.00 7:28
5.00 7:20
6.00 7:15
7.00 7:07
8.00 7:12
9.00 7:08
9.05 7:50

7:20am 1Samuel 25 - 2Samuel 18

The coffee shop is about 2 miles from my house and by the time I got close to home I had warmed up a little and decided to go around Gravelly Lake before I finished for the day. I didn't expect to feel so good with a vanilla latte sloshing around in my belly. I may have even kept going for a lap around Oakbrook if my face wasn't so numb on the way back from the lake. The last 5 miles was freezing cold! I accidentally spit on myself once because I couldn't feel my lips at all. Avg. 7:17

Distance Split pace
1.00 7:24
2.00 7:35
3.00 7:08
4.00 7:12
5.00 7:16
6.00 6:57
7.00 7:21
8.00 7:15
9.00 7:18
10.00 7:28
11.00 7:29
12.00 7:05
13.00 7:10
13.09 6:42
 

4:30am 2Samuel 19 - 1Kings 7

After 3 days off, I finally went to the doc and he sent me home with some antibiotics for a sinus infection. I should be good as new in a couple days.

Distance Split pace
1.00 7:17
2.00 7:19
3.00 7:15
4.00 7:34
5.00 7:09
6.00 7:39
7.00 7:30
8.00 7:16
9.00 7:15
10.00 7:04
10.10 7:20

4:30am 1Kings 8-20

got-er-done

4:30am 1Kings 21 - 2Kings 13

Nice rainy run today. It looks like my long run will be on a TM this week at Greatwolf Lodge.

Distance Split pace
1.00 7:26
2.00 7:31
3.00 7:25
4.00 7:31
5.00 7:09
6.00 7:38
7.00 7:24
8.00 7:17
9.00 7:10
10.00 7:00
10.09 7:17

4:30am 2Kings 14 - 1Chronicles 4

Greatwolf = Norovirus

After spending almost 3 full days in bed and losing 10 pounds, I am finally up and moving again.  

Distance Split pace
1.00 7:32
2.00 7:48
3.00 7:39
4.00 7:46
5.00 7:21
6.00 8:02
7.00 7:45
8.00 7:39
9.00 7:43
10.00 7:25
10.11 7:39

4:30am 1Chronicles 5-23

Wind, rain, hills. It was hard to get started today, but I'm glad I got out of bed and put those miles in the bank. 

Distance Split pace
1.00 7:29
2.00 7:44
3.00 7:38
4.00 7:37
5.00 7:17
6.00 7:47
7.00 7:31
8.00 7:24
9.00 7:22
10.00 7:08
10.09 7:12

9:45am 1Chronicles 24 - 2Chronicles 35 "Be strong and do the work"

5 laps around Oakbrook today. On the last lap at 20 miles I stopped at the golf shop to get a drink and planned to take it easy and cool down for the last couple miles. Once I got going again, I slipped back into the groove and didn't really think about it until I was home. Smell of the barn I guess...

Distance Split pace
1.00 7:18
2.00 7:22
3.00 7:35
4.00 7:24
5.00 7:30
6.00 7:31
7.00 7:35
8.00 7:30
9.00 7:30
10.00 7:33
11.00 7:19
12.00 7:30
13.00 7:22
14.00 7:30
15.00 7:26
16.00 7:32
17.00 7:30
18.00 7:30
19.00 7:27
20.00 7:34
21.00 7:42
22.00 7:23
22.80 7:25

1:30pm 2Chronicles 36 - Nehemiah 6

10 miles at the Y. We're cancelling our membership at the end of the month to save some $ so I wanted to make use of the hot tub this weekend. Strange that I would even want to do that after my experience at Greatwolf. Funny that while I was sitting in the hot tub after my run, a guy with a very scary rash all over his chest and back decided to join me. It probably wasn't anything contagious, but it did bring out my inner Monk and made me want to leave. I don't think I'm going to miss it as much as I thought now :)

Distance Split pace
1.00 7:00
2.00 6:48
3.00 6:47
4.00 6:51
5.00 6:53
6.00 7:01
7.00 6:56
8.00 6:55
9.00 6:52
10.00 6:42

9:00am Nehemiah 7 - Job 18

Ran from home to the Y in Puyallup. Lots of hills and a headwind the whole way! Kym met me there with a sub sandwich, bananas, chocolate milk, and powerade. I enjoyed a nice little feast before soaking in the hot tub for a while. This run was tough after yesterday. Tomorrow should be interesting; the plan is to run tomorrow and Wednesday, then take two days off as usual before the 15k on Saturday.

Distance Split pace
1.00 7:24
2.00 7:30
3.00 7:37
4.00 7:32
5.00 7:36
6.00 7:30
7.00 7:34
8.00 7:35
9.00 7:37
10.00 7:38
11.00 7:43
12.00 7:33
13.00 7:35
14.00 7:32
14.78 7:29

4:30am Job 19 - Psalms 9

So windy today! I hope the weather is better on Saturday.

Distance Split pace
1.00 7:32
2.00 7:51
3.00 7:32
4.00 7:35
5.00 7:15
6.00 7:44
7.00 7:30
8.00 7:24
9.00 7:12
10.00 6:55
10.09 7:00

4:00am Psalms 10-49

Early start today. I need to be in Seattle by 8:00am for a Virtual Desktop Infrastructure seminar. The miles felt a lot easier today and my heart rate was nice and low. I'm ready to race. I just wish the forecast looked better for Saturday... 40°, windy, and rainy, yuk!

Distance Split pace
1.00 7:28
2.00 7:29
3.00 7:19
4.00 7:16
5.00 6:57
6.00 7:22
7.00 7:23
8.00 7:05
9.00 7:01
10.00 6:51
10.13 7:02

8:15am

Warmup run to the race start. Very windy! This was a very discouraging start to my morning. However, I was very thankful that it wasn't raining.

Distance Split pace
1.00 7:29
1.91 7:32

9:00am

Still not raining, but the wind is blowing really strong. The windchill would have been unbearable if it was raining like expected. The first half was mostly into the wind and the only thing that gave me any hope for a PR was having that wind at my back after the turnaround. I managed to keep under 7 min miles all the way out. It was such a hard effort I couldn't help but imagine myself walking part of the way back. Thankfully that never happened. When I got to the turnaround the entire group that I was keeping pace with continued on for the 15 mile course. I was on my own for the second half of the 15k race except for passsing the runners still on their way out. There was one guy about 100 yards behind me and the 10th place guy was about a quarter mile ahead. I wasn't able to close the gap on #10 at all, even tough I was running faster than in the first half. It was hard to muster up a kick without anyone to chase down at the finish. Somehow I turned out a 5:47 pace for the last .3 and finished with a new PR by over a minute. 

First half 31:33 / Second half 30:53

Distance Split pace
1.00 6:40
2.00 6:47
3.00 6:52
4.00 6:34
5.00 6:43
6.00 6:54
7.00 6:40
8.00 6:25
9.00 6:33
9.40 5:47

12:00pm

Cool down run home after awards and lunch(2 baked potatos with cheese and salsa).

Distance Split pace
1.00 7:42
1.91 7:19
 

5:00am Psalms 50-88

Virtually pacing IJR at a nice 3:15:00 MP and he left me in the dust turning out his first 10k in 45:19(7:18 pace). I think he's going to hang on and really nail a solid early registration qualification time.

I feel pretty good today considering yesterday's race. It was tough to stay on pace going up hill into the wind on Farwest, but the rest was a breeze. I think this is the steadiest pace I've ever kept on this route.

Distance Split pace
1.00 7:27
2.00 7:26
3.00 7:25
4.00 7:25
5.00 7:25
6.00 7:27
7.00 7:26
8.00 7:26
9.00 7:26
10.00 7:27

4:30am Psalms 89-119

Perfect winter morning for a run, 31°, dry and not even a hint of a breeze. I ran the same average pace today as I did on Sunday, except today I ran an even effort, hills and all, instead of even splits and my HR was higher. Interesting. Well, at least it is to me.

Distance Split pace
1.00 7:32
2.00 7:36
3.00 7:26
4.00 7:25
5.00 7:18
6.00 7:42
7.00 7:30
8.00 7:09
9.00 7:21
10.00 7:09
10.10 7:28

6:00pm Psalms 120 - Proverbs 13

I felt lazy for skipping my run yesterday and missing my mileage goal for the month so I did another 10 miler after work. If I make it out of bed for my run tomorrow I'll break 200 now.

Distance Splits
1.00 7:07
2.00 7:16
3.00 7:14
4.00 7:24
5.00 7:03
6.00 7:27
7.00 7:18
8.00 7:01
9.00 7:04
10.00 6:55
10.07 6:38

 

4:30am Proverbs 14 - Ecclesiastes 5

That's three 10 milers in 25 hours. I'm feeling downright Ragnasty!

Distance Split pace
1.00 7:29
2.00 7:28
3.00 7:28
4.00 7:39
5.00 7:15
6.00 7:50
7.00 7:32
8.00 7:20
9.00 7:28
10.00 7:02
10.10 6:25