8 Miler

Tapering down, Judy was running 8, so I decided to run 8 and walk 2. We got heading out the door late, and the sun was out in full force, it was in the 80s by the time we were done. I was trying to maintain my 'marathon' pace when running, so it was a bit fast considering the temperature. Hopefully the temps next weekend are pleasant. 8 miles running in 1:17:40, avg pace of 9:42, AHR of 166, splits of 9:38, 9:54, 9:51, 9:33, 9:52, 9:38, 9:36 and 9:34. Walking miles were 14:51 and 14:25, giving a total time of 1:46:58 and a pace of 10:41. Easy week coming up, then Chicago here we come.

5K Neighborhood Run

65F out, sunny, felt nice. 5K around the neighborhood, was running faster than I had intended to, but felt pretty comfortable. Overall 3.12 miles in 27:51, 8:55 avg pace, splits of 9:12, 8:53 and 8:52, last .12 miles in 0:52, a 7:04 pace, sped up to near top speed over the last bit. AHR of 164 for the run. 8 or 10 miles this weekend - gotta love tapering.

5 mile speedy run

Cool out, ran up at the lake, 5 miles while Judy ran 4... tapering down to the marathon. Felt pretty fresh so pushed it a bit - 5 miles in 44:25, 8:53 pace, fastest mile was 7:55 (4th mile) ... could have probably ran a 10K (6.2 miles) at that pace, didn't feel like I was pushing too hard. Splits of 9:37, 9:09, 8:58, 7:55 and 8:44. AHR of 169. AHR for the 7:55 mile was 177. Overall felt pretty good.

Tapering Monday 5K

5K around the neighborhood, fairly easy pace, legs are still a bit tired. Keep thinking my legs will feel more fresh but I guess it'll happen next week, heh. Splits of 10:41, 10:02, 10:09 and 1:00 for the final .1 miles, AHR of 155. Day off tomorrow.

14 Mile Taper

14 miles today, tapering down for the Chicago Marathon. Judy was running 12 today, so 14 miles plus a mile walking would be about the same amount of time. 2:25:37 time, avg pace of 10:24, AHR of 159. I pushed it during mile 13 and ran a 9:20, slowed down after that but my HR stayed up. All but 3 miles in the 10s, 3 miles in the 9s. Overall a decent run, legs still feel a bit tired, but with the continued cutback coming up should start feeling more fresh.

Neighborhood 5 Mile Run

Ran 5 miles around the neighborhood. Still feeling a bit slow, but my time was ok. About 68F out so fairly comfortable too. Hope the nice weather sticks around a few more weeks. Total time of 49:16, avg pace of 9:51, splits of 10:01, 10:05, 9:35, 9:43 and 9:51. AHR of 159, typical run.

7 Mile Morning Run

Went up to the lake with Judy, she was running 5, so I ran 7 rather than 8 so we'd finish at about the same time. It was a bit of a struggle running at a 10 min/mile pace, legs are still a bit tired, and it was 70F and humid out, made it a bit harder to breathe. Not *too* bad overall though. 7 miles in 1:08:46, avg pace of 9:49, AHR of 157, splits of 10:04, 9:54, 9:58, 9:58, 9:46, 9:56 and 9:07. Not sure if I'll run Thursday or Friday, we'll see.

Tired Legs

5 miles around the neighborhood - feeling the effects of the Marathon Sunday, felt like I was dragging myself around, hard to keep the 10 min/mile pace. Not *too* sore though, so that's good. 5 miles in 49:59, splits of 10:19, 9:58, 10:02, 9:53 and 9:45. AHR of 162 for the run. Hopefully tomorrow's run will feel a bit better.

Lewis and Clark Marathon

Lewis and Clark Marathon this morning. Went to bed early but tossed and turned for a while, had to get up at 4am so that I could loosen up, go to the bathroom and get to the starting line. They wanted us there at 5:45, we got there shortly after that. At 6:15 we got in line for the bathrooms, and we were ready to go at the 6:45 starting time. But things were delayed a bit and things got going right at 7am instead. Was planning on walking the 7th, 13th, 18th and 22nd mile, stuck to that plan more or less, hitting the lap to kick off a new lap for each walking time. I was planning on running closer to a 11 min/mile pace, but every time I checked my pace I was closer to 10 min/mile pace, but my heart rate (when the monitor was working) was below 160 so I wasn't too concerned. Ended up running 22.2 miles (22.74 according to the garmin) in 3:52:02, while walking 4 miles in 56:57, avg running pace of 10:27, avg walking pace of 14:14, total time of 4:48:56, 11:02 overall pace. Best mile was 9:36, avg heart rate while running was 156. Best Marathon by 3.5 minutes... with walking 4 of the miles, heh. Right now I feel pretty good, worn out, but not excessively so. I plan on running Tuesday, so we'll see how I feel then.

4 Miles

A bit of a taper this week leading up to the Lewis and Clark Marathon this weekend. I need to stick with my plan of walking 4 or 5 miles of it so I don't trash my legs… gotta be fresh for Chicago (: Ran up at the lake this morning, Judy was running 3, and I didn't want to have to push it too much to try to sqeeze in 5, so figured 4 was good enough. Warm up mile of 9:57, felt good do decided to go for a 'record' mile... thinking I might be able to get it under 8 minutes, but managed an 8:12, felt pretty good, then ran a 9:45 (which felt like an easy jog, hehe) and a 9:43. Overall pace of 9:24, avg heart rate of 162, max heart rate of 180 during the 8:12 mile. Marathon on Sunday, looking forward to it.

Nice Weather

Cool and clear out, 57F. Nice run around the neighborhood, typical run. 5 miles in 48:36, avg pace of 9:43, ahr of 158. Splits of 9:50, 9:47, 9:57, 9:34 and 9:26. Took it fairly easy but not too easy. Might run Friday instead of tomorrow since Lewis and Clark marathon is on the Sunday.

5 Mile Speedy Run

Got going fairly early, 66F or so out, humidty wasn't too bad. Felt pretty fresh so decided to push it a bit, running 5 miles in 45:35, avg pace of 9:07, Splits of 9:51, 9:03, 9:16, 8:46 and 8:38. Avg Heart Rate of 164, with last mile avg of 172. Will probably avoid running hard until after the Chicago Marathon.

15 Mile Weekend Run

Humid out and about 75F. Got running about 7:30 out from the Page Extension parking lot on the Katy Trail running southwest 7.5 miles then turning around and coming back. Sweated buckets and buckets.10:41 pace, best mile of 10:28, avg heart rate of 161. All miles under 11 minutes. Garmin acted up during mile 14 where I ran about 1.12 miles instead of the indicated 1 mile, so my last 'mile' was .88 miles. Good run, the humidity made it feel harder than it was, legs feel good.

5 Mile Morning Run

5 miles around the neighborhood, got up early but it was raining so waited until about 8:30 to run after it had stopped. Was about 73F but very humid. Run was ok - Judy and I went and ate Mexican rather late last night so my stomach wasn't in the best shape, but I made it thru. 49:57 time, 9:59 pace, splits of 10:14, 10:28, 10:08, 10:03 and 9:02. Avg heart rate of 156 for the run (166 for the last mile when I was pushing it). Day of rest tomorrow, then 12 or 14 miles on Saturday.

10 Mile Speedy Run

Speedy run, was wanting to keep it under 10 min mile for as long as I could for the 10 mile run, and managed to keep at it. 10 miles in 1:37:25, avg pace of 9:44, avg heart rate of 164, max heart rate of 178. Started off with a warm up mile of 10:44, then had splits of 9:45, 9:48, 9:45, 9:45, 9:59 (gu mile), 9:42, 9:41, 9:27 and 8:44. Run felt pretty good overall. Fastest 10 mile run by about 4 minutes, woo!

5 Mile Neighborhood Run

Got going a bit after 10am, which was a mistake, temps over 80F, very sunny out, but not too humid. Ran 5 miles around the neighborhood, taking it fairly easy. 53:35 time, 10:43 avg pace, 155 avg heart rate, 168 max heart rate. Splits of 11:13, 10:44, 10:48, 10:36 and 10:10. Day off tomorrow and then 8 miles Wednesday. Going to try to do a 'marathon pace' run Wednesday (10 min/mile pace) so we'll see how well I can hit that.

Looooooong Run

Longest training run this cycle, not counting the Lewis and Clark Marathon anyway. Judy was running 20, so I decided to try out my 'run for 4 miles, walk for 1 mile' strategy that I'll be using for the Lewis and Clark Marathon, running 20 miles and walking an additional 4 miles. Very nice weather out today, sunny, cool, not humid. We got out to the Page Extension Katy Trail parking lot and got running a bit before 6:30. I headed southwest 7 miles, returned, then ran northeast about 5.25 miles past downtown St Charles, then returned, stoppinng and walking the final .5 miles. Judy got done about the same time I did, so that part worked well. With the walking, I did 24 miles in 4:37:26, average pace of 11:33. Taking out the walking, I did 20 miles in 3:37:52, avg pace of 10:53, avg heart rate of 155, max heart rate of 174. Mile splits were between 10:37 and 11:26, with 15 of the miles being 11:00 or faster. The last mile was my slowest, I was starting to run out of gas. Overall a good run, pretty sore, but not too bad currently, we'll see how I feel tomorrow though.