4 Mile Morning Run

Woke up this morning, had rained overnight and apparently Creve Coeur Mill Road was flooded, so we ran up at Millenium Park just to the east of us. It's a .6 mile loop, but running the sidewalk to Mason made it about a mile each loop. Was intending to run 5 miles, but during mile 4 I knew I wasn't going to make it through, had to go to the bathroom after mile 4, and didn't feel like running after that. But it felt like a good run, 4 miles in 39:24, average pace of 9:51, AHR of 147. Splits of 9:57, 9:47, 9:44, 9:54. Tapering, so not sure how many miles I'll run tomorrow, somewhat depends on what time I end up getting going.

12 Mile Run In Iowa

12 miles in the morning on the Cedar Valley Nature Trail, starting at Hiawatha and running north for about 6 miles, then returning. My step brother Bob was doing a bike/run, so I saw him on the way out on his bike, he dropped it off, caught up with me, and ran out to the 5 mile point, then returned. I ran out a bit farther, then headed back. Good run overall, I thought I would slow down once Bob turned around, but I kept a similar pace. Splits of 10:20, 9:42, 9:39, 9:20, 9:12, 9:40, 9:50, 9:33, 9:46, 9:35, 9:27 and 9:39. Overall pace of 9:39, 12 miles in a total of 1:55:48. Very nice out, good comfortable run.

7 Mile Run The Flood in Cedar Rapids

7 mile "Run The Flood" in Cedar Rapids. Cool morning, had been raining but there was no rain for the race. I was wanting to run it under an hour, but between the speed workout Thursday evening, and a few drinks Friday, and then over hydrating Saturday morning and having to go to the bathroom during mile 2, it just wasn't going to happen. Started a bit slow, and never could kick it in. Overall the race felt good though. 7 miles in 1:02:03 for a 8:52 pace, splits of 9:07, 9:17, 8:56, 8:46, 8:34, 8:49 and a 8:31 for the last mile. Didn't wear the heart rate monitor, but didn't push it too hard. 33 out of 46 in my age group, 232 out of 401 of the men, 354 out of 953 overall. Was a fun run.

Fleet Feet Speed Workout Week 2

Speed work out at Marquette High School with Fleet Feet, again about 150 people or so. Step down, 2 x 1200, 2 x 800, then 2 x 400. I warmed up for about a half mile, then stretched, then warmed up another half mile, then had a 7:58 pace for the .75 miles, thed 7:55 for the second .75 miles, then 7:25 for the .5 miles and 7:36 for the secon .5 miles, then 6:53 for the first .25 miles, and finished with a 6:34 for the final .25 miles. I then walked a bit and then jogged an easy half mile and then walked back to the car. Overall 5.6 miles in 59:47, average pace of 10:40, average heart rate of 149, with a max of 176 hit a few times at the end of a few of the repeats. Overall felt pretty good, though my legs are a bit sore from the effort.

8 Mile Sweaty Tempo Run

8 miles up at the lake, warm and muggy, about 85F with a 69F dew point, though it would have in theory been cooler at the end. Overcast, so at least the sun wasn't beating down, but there was not much wind. Was a sweaty mess by the end. 1 mile warm up at 10:12 pace, then splits of 8:59, 9:03, 9:34, 9:42, 9:38, 9:48 and a cool down mile of 10:23. I took a walk break every mile. Heart rate got over 170 a few times, and a started slowing down later in the run to keep it from getting any higher. Going to need to drag myself out of bed and run in the morning, it's just going to get worse as the summer goes on.

5 Mile Run with Record Mile

5 miles up at the lake, a warm up mile, then a 1 mile record attempt, then 3 miles cool down. Splits of 9:52, 7:11, 10:00, 9:55 and 9:59. The 7:11 was into a bit of a headwind, and I needed to take a 90 second walk break afterwards, and I was starting to fade at the end, but it felt pretty good. Heart rate got up to 178 during the mile. 46:59 total time, avg pace of 9:23, AHR of 158.

16 Mile Long Run

16 miles up at the lake, starting at about 8am. Ran south to the end of the tail, then out on the spur and back, then north towards the sailboat cove and back. Wasn't too bad out, but the sun came out for a bit and things got a bit warmer and uncomfortable near the end. 2:44:30 total time, 10:16 average pace, 156 AHR. Splits of 10:30, 10:12, 10:17, 9:57, 10:07, 10:20, 10:13, 9:51, 10:05, 10:03, 10:11, 10:24, 10:30, 10:38, 10:47 and 10:17. Heart rate was creeping up at the end, with averages of 162, 163 and 166 for the final miles.

8 Mile Morning Run

8 miles out in St Peters with the FFRC, though I ran by myself. Took it fairly easy, ran 4 miles out, then came back te same way. 1:19:49 total time, 9:58 average pace, 152 average heart rate, splits of 10:15, 9:55, 9:59, 10:21, 9:50 9:51, 9:46 and 9:48. Nice out, run felt good.