All about that pace.

6:30pm Daniel 5-11

At the Y again. Fast track? Short miles? Very hard effort and it felt good until the calzone I had for lunch tried to make a comeback. I decided to cut it short 3 miles early and sit in the hot tub for a while.

Distance    Split pace
1.00    6:18
2.00    6:09
3.00    6:06
4.00    6:08
5.00    6:05
6.00    6:15
7.00    6:08
7.20    6:08

4:00pm Daniel 12 - Hosea 14

Disappointed with this week's mileage; had to get out there and do something. At least I cracked 30 for the week.

Distance    Split pace
1.00    7:16
2.00    6:55
3.00    7:00
4.00    6:41
5.00    6:25
5.01    5:44
 

2:00pm Joel 1 - Micah 5

I couldn't even knock out a "short mile" at the Y in 5:40. The goal is to do a fastish 10 miler like this at least once a week at the Y through the resolution series. Week one down.

Distance    Split pace
1.00    6:31
2.00    6:20
3.00    6:21
4.00    6:20
5.00    6:19
6.00    6:20
7.00    6:18
8.00    6:19
9.00    6:16
10.00    5:57
 

4:30am
Garmin: check
HR monitor: check
MP3 player: check
Headphones: check
Hat: check
gloves:check
shoes... shoes.... SHOES?...
Scavenger hunt FAIL
Maybe I'll run after work today.

6:30pm Micah 6 - Zechariah 14

All running gear accounted for. The only thing missing now is an empty stomach. The big mexican sandwich and quart of eggnog for lunch was not easy to hold down. After the second mile I quit looking at my splits and just tried to focus on holding a sub-puke pace. I didn't realize until the last mile that I had worked my way down into the 6's.

Distance    Split pace
1.00    7:04
2.00    7:09
3.00    7:07
4.00    7:12
5.00    6:57
6.00    7:17
7.00    6:59
8.00    6:32
9.00    6:40
10.00    6:11
10.07    5:49

4:30am Malachi 1 - Matthew 9

Not feelin' it after last night's fast 10 so I decided to cut it short and rest up for the long run on Friday. I finally got back into the NT today, it looks like I'll finish it for the 3rd time this year if I stay consistent through the month.

Distance    Split pace
1.00    7:34
2.00    7:22
3.00    7:20
4.00    7:23
5.00    7:05
6.00    7:09
6.73    6:57

7:00am

Long run with Scott today. The time goes by so much faster when running with friends.

The splits are kind of crazy due to all the hills. 1097ft. ascent/decent, Avg. pace: 7:19

Distance    Split pace
1.00    7:55
2.00    7:39
3.00    7:29
4.00    7:29
5.00    6:56
6.00    6:59
7.00    7:36
8.00    7:17
9.00    7:30
10.00    7:34
11.00    7:17
12.00    7:24
13.00    7:56
14.00    7:27
15.00    7:01
16.00    6:39
17.00    6:23

12:00pm Matthew 10-23

10 "fast" "Miles" on the track at the Y. I had a 20oz ghetto mocha and a pop tart from the gas station thinking that it would all settle by the time I ran 2 or 3 hours later, then our plans changed and we went straight to the Y instead. It wasn't as bad as the eggnog run last week, but still not my idea of a good time. I wasn't near as speedy as last week(6:18) so I'm not sure if I should count this as my fast workout. I may try again after work later this week and see if I can get closer to 6:15.

Avg. pace: 6:25

Distance    Split pace
1.00    6:29
2.00    6:26
3.00    6:27
4.00    6:25
5.00    6:23
6.00    6:25
7.00    6:29
8.00    6:29
9.00    6:28
10.00    6:07

4:30am Matthew 24 - Mark 8

 Temp: 20°. Wind: 1mph. Perfect morning for a run!

Distance    Split pace
1.00    7:16
2.00    7:18
3.00    7:09
4.00    7:10
5.00    6:55
6.00    7:15
7.00    7:09
8.00    6:57
9.00    6:56
10.00    6:45
10.08    6:33

4:30am Mark 9 - Luke 4

Another cool morning with no wind. No splits today because I can't get to the cradle for my garmin to download it. Avg. pace 7:09

After I got to work, my left knee started bothering me. I had a sharp pain under my knee cap all day that didn't calm down until about 10pm. I'll probably skip my long run this week just to be safe :(

11:00am Luke 5-19

I started with 5 easy, flat miles around Oakbrook just to see how my knee was going to feel. I stopped at home for a minute to get a drink and assess the situation; everything seemed ok, so off I went towards Farwest hill for another 6 not-so-easy miles. I guess this run was longer than normal, even if it wasn't the long run I was planning on. Hopefully my track run at the Y will go well tomorrow if I try to add a little speed.

Distance    Split pace
1.00    7:14
2.00    7:06
3.00    7:13
4.00    7:08
5.00    7:19
6.00    7:22
7.00    7:31
8.00    7:10
9.00    7:20
10.00    6:58
11.00    7:04
11.65    6:40

4:30am Luke 20 - John 8

Too busy to run for the last couple days so I missed my track workout at the Y on Sunday. My knee is feeling fine and now I have a pain in my left quad. I've never had any issues with my quads and I can't figure out why that would suddenly be sore after resting 2 days. Anyway, I just kept a moderate effort and paid no attention to my splits until I was done. The quad felt much better during the last couple miles.

Distance    Split pace
1.00    7:23
2.00    7:35
3.00    7:19
4.00    7:20
5.00    7:02
6.00    7:34
7.00    7:21
8.00    7:14
9.00    7:12
10.00    6:56
10.10    6:44

4:30am John 9 - Acts 2

Shambling through the dark in a sea of thick icy fog...

Distance    Split pace
1.00    7:22
2.00    7:28
3.00    7:28
4.00    7:30
5.00    7:00
6.00    7:31
7.00    7:27
8.00    7:10
9.00    7:16
10.00    7:03
10.12    7:01

11:30am Acts 3-17

Off work until Tuesday! Merry Christmas everybody!

Distance    Split pace
1.00    7:15
2.00    7:19
3.00    7:15
4.00    7:20
5.00    6:56
6.00    7:27
7.00    7:15
8.00    6:57
9.00    7:09
10.00    6:45
10.12    6:54

7:30am Point Defiance Park

http://connect.garmin.com/activity/136198637

Met up with a new running group for a trail run at Point Defiance Park. I showed up for the 7:30am start and did 7+ on the first loop then we met up with the 9:00am group for another loop that turned out to be only 5 or so. then a few of us decided to do another "loop" to make it 20. I never thought a 9min pace could be so hard.

 Distance Split pace
1.00 11:01
2.00 10:34
3.00 8:24
4.00 9:07
5.00 8:56
6.00 8:17
7.00 9:45
8.00 9:34
9.00 10:34
10.00 8:50
11.00 9:00
12.00 8:37
13.00 8:36
14.00 8:32
15.00 8:53
16.00 8:08
17.00 8:36
18.00 7:57
19.00 8:11
20.00 8:48
20.33 7:58

12:30pm Acts 18 - Romans 3

10 hard miles at the Y. It seemed so much harder this week than it did last time. Maybe it was all the slow miles on Saturday?

Distance Split pace
1.00 6:40
2.00 6:32
3.00 6:26
4.00 6:28
5.00 6:29
6.00 6:31
7.00 6:35
8.00 6:34
9.00 6:32
10.00 6:15

4:30am Romans 4 - 1Corinthians 9

WINDY! Look at that 8!

Distance Split pace
1.00 7:36
2.00 7:45
3.00 7:32
4.00 7:35
5.00 7:18
6.00 8:00
7.00 7:36
8.00 7:22
9.00 7:13
10.00 7:06
10.07 7:08

4:30am Corinthians 10 - Galations 3

Last run of the year. I'm going to take my usual 2 days off before race day and see if I can pull off another New Year's Day PR.

Distance Split pace
1.00 7:35
2.00 7:36
3.00 7:28
4.00 7:29
5.00 6:57
6.00 7:32
7.00 7:20
8.00 7:08
9.00 7:05
10.00 6:54
10.08 6:36

Just chillin out today and looking over my sporttracks stats for the year. I am such a data geek.

2228 miles, 68983' of elevation gain, avg pace 7:18, and avg HR 168.

Compared to last year, that's about 10% increase in miles and 20% increase of elevation gain, at the same average pace with 2% lower HR.