Winding Down

Scheduled for 8 miles, decided to run 4.5 miles, then walk 4 miles while Judy ran 8. If she had gone her usual pace, we would have got done about the same time, but she was going a bit faster than usual, so she caught me with about 1.5 miles to go, so I ran with her the last 1.5 miles as well. Overall 8.5 miles in 1:43:00, 12 min/mile pace. Pace the first 4.5 miles was about 10:15, with the last half mile ran at 8:54 more to see how it felt than anything else. Overall while running things were not too sore, but my right calf is still hobbling me a bit. Most likely I will either skip the last few runs or I will walk them completely. At this point they're not going to help me be in better shape for the marathon and I should try to be as healthy as possible. If it feels like it does now, I'll be able to do the marathon, but it probably won't be very quick, and I'll be extra sore afterwards from running with an altered stride.

Queeny Park 5K

Turkey Tracks 5k in Queeny Park. $13 bucks and got a t-shirt and a long sleeve performance shirt, what a deal. 400 or so runners, kids, dogs, etc, ran on a trail, pretty tight quarters, especially at the start. My right calf muscle is still feeling a bit bad, but I was able to run near top speed without too much discomfort. 5K in 27:38, 8:55 pace. Splits of 9:53 (crowded start), 8:32, 8:53. Garmin registered as 3.03 miles (course had several turns and lots of trees). There was a massive 100ft 20 degree hill at about mile 2.5 ... ouch. I had to slow down going down the hills because my calf was sore and footing seemed not so great, but overall I was fairly happy with the run. Forgot to wear my heart monitor, so no idea on that. Results can be found here.

4 Mile Morning Run

Hobbling a bit more today, wasn't really bad, but was enough to slow me down. Took it easy, ran 4 miles then walked 2. 4 miles in 45:30, avg pace of 11:22, splits of 11:07, 11:10, 11:41 and 11:30. AHR of 148. Was about 60F when we started running, but the temp was dropping and by the time we were done it was about 50F. Suppose to be colder tomorrow.

Easy 5 Mile Run

Few days off, leg still felt a bit sore but didn't seem too bad at all, so I think it's 'better'. 5 miles, took it fairly easy, though AHR was a bit up, total time 50:22, avg pace of 10:04, AHR of 162. About 56F out this morning. Splits of 10:30, 9:58, 9:55, 9:59 and 9:58. I might take tomorrow off to rest up my legs a bit, or I might go ahead and do an easy run, not the speed workout that is listed. We'll see.

Last Long Run Before Memphis

Last long run before the Marathon. Was up *real* late last night with work, so felt a bit draggy out. Ran 16 miles, 8 miles southwest into a bit of a wind, then 8 miles back with a bit of a wind. Was fairly warm out, 50s at the start, 60s by the end. Ran a bit faster than I should have probably, and my right leg is still hurting a bit. 16 miles in 2:44:47, avg pace of 10:18, AHR of 159. Splits were between 10:06 and 10:30, though the garmin acted up a bit and lost some distance, so some of that is estimates. Going to not run until Tuesday to rest it up a bit.

6 Mile Easy Run

Easy run this morning, 6 miles up at the lake, 59:26 total time, avg pace of 9:54, AHR of 155. Splits of 10:35, 10:08, 10:04, 9:25, 9:37 and 9:35. Cool out (about 40F) and very windy, head wind on the way out, tail wind on the way back.Right leg is still hurting - I iced it a bit afterwards, felt better for a while.

10 Mile Tempo Run

Tempo run out at the lake. Was in the 50s again, but rather windy. Was loking to run 9:30 splits, held pretty close to that, running 10:05 warm up, then 9:29, 9:30, 9:31, 9:33, 9:35, 9:38, 9:21, 9:30 and 9:29. Overall pace of 9:34, AHR of 160. I felt like I was pushing it more, but my HR wasn't too bad. Right leg is a bit sore, feels a bit like shin splints, might have been pushing it too much lately.

7 Mile Run

Nice out, in the 50s, but legs were tired. Got running about 7am up at the lake, running 7 miles in 1:07:59, avg pace of 9:42, AHR of 160. Splits of 10:14, 9:49, 9:54, 9:49, 9:35, 9:37 and 9:58.

St Louis Half Marathon

28th Annual St Louis Half Marathon, starting in Clayton, running to and around Forest Park, then back. Very nice weather out, was around 55F at the start, partly cloudy, a bit of a breeze, around 65F at the finish time. 13.15 miles according to the Garmin in 2:02:14, bettered my best half marathon by over 10 minutes. Felt good most of the run, course was fairly hilly but I guess I can tolerate hills for a half marathon, didn't feel too bad by the end. I was pushing it a bit, with my overall AHR being 168, last 4 miles were 171, 169, 173 and 174, with 175 over the last .15 miles. I felt like I could push it more, but didn't want to over do it with Memphis coming up in 20 days. Splits were 9:48, 9:12, 8:51, 9:11, 9:07, 9:57 (gu mile), 8:50, 9:26, 9:12, 8:56, 9:50 (shot bloks mile), 9:17, 9:15 and 8:27 pace for the last bit. Course can be found here - Garmin pace of 9:17, official pace of 9:20. Results here.

6 Mile Hill Run

Decent out, 44F, so didn't need the warm hat or gloves. Ran up at the lake while Judy ran, did the over and back on the overpass 5 times, total of 6 miles, splits of 10:39, 10:07, 10:11, 10:10, 10:10 and 8:56. AHR of 162, max of 177 during the last mile where I was near top speed for a bit. 2 days of rest before the half marathon this weekend, not sure how hilly the course will be, which may affect my time but I'm shooting for 2:11.

7 Miler

Going to be colder Wednesday, so figured I would run today instead of tomorrow. Run up at the lake while Judy ran, going 3.5 miles out on the spur and back. 7 miles in 1:09:36, avg pace of 9:56, splits of 10:01, 9:49, 10:09, 9:55, 9:46, 9:52 and 10:02. Had a bit of a headwind on the way out, but not too bad, 36F out. AHR of 157, so took it fairly easy.

5 Mile Easy Run

With Daylight Savings Time over, I got up a bit earlier and out the door. Was all right out, 50F at 6:30am. Felt a bit slow, but not too bad, took it fairly easy overall but pushed myself just enough to get under 10 min/mile average. 5 miles in 49:41, avg pace of 9:56, splits of 10:28, 9:47, 10:03, 9:48 and 9:33, AHR of 157. A bit of a 'step back' week so I need to try to remember to take it easy.

20 Miler

Got up and out the door a bit late, about 10:30 and started running shortly before 11, so the temp was pretty nice, sunny, and didn't get too warm durning the run. Judy was going to be running her 18 miles, so I stretched out my run a bit, running 20 and walking 2. The garmin was not keeping a good signal for some reason, so a few of the miles were a bit long. Overall not a bad run, but by the end I was getting really tired. All miles were between 10:05 and 10:59, though the last 4 were 10:42, 10:41, 10:59 and 10:52. 20 miles in 3:30:58, avg pace of 10:32. 11 miles out, 9 miles back, then walked two miles. Seems like the walking a bit at the end keeps away the really sore legs, they don't feel too bad. I am planning an 18 mile run in 2 weeks, but I might cut that down to 16 instead.

Another Cold One

Another cold one, 36F, so had to bundle up a bit. Ran up at the lake with Judy, so decided to get in some hills by going up the overpass and back. Half mile to the start of the overpass, half mile to get up and over, then turned around and came back to where the overpass started - then back and forth. 5 of the mile back and forths over and back the overpass, plus a half mile from the lakehouse and back, for a total of 6 miles in 59:45, avg pace of 9:57, AHR of 159. Splits of 10:56, 10:03, 9:50, 9:37, 9:41 and 9:36. With the cold weather coming, it looks like my warm up miles are going to be slower and slower, but I guess that's why they call it warm up (: