Bizzaro Weather

5 Mile run around the neighborhood, when I got back the temp said 63F ... crazy. We may get to the record of 67 today. Fairly slow but consistent run, 57:12 overall time, 11:26 pace, 161 AHR. Splits of 11:17, 11:28, 11:37, 11:33 and 11:15. Right leg is still slowing me down a bit, but it seems to feel better the farther into the run I get, which I'll take as a good sign, and there's very little pain anymore as well. The floor falls out on the temps today and overnight, with the morning temps tomorrow expected to be 13F. BRRRRR! I *may* have to run Thursday and Friday instead.

16 Miles

16 miles, starting at the soccer fields and going out on the spur, then on the Katy Trail, went 8.4 miles out, then back, walking the last .8 miles. I also walked the 6th and 13th miles, to stick with what I've been doing on the long runs. Pace at the start was pretty slow, but as I got going, things seemed a bit faster. Overall pace with the two walking miles was 12:12, AHR was 156, 3:15:23 for the 16 miles. Splits were 12:10, 12:10, 12:10, 12:43 (gu mile), 11:31, 14:59 (walking), 11:52, 12:12 (shot blocks), 12:11, 11:40, 11:35, 11:15, 14:51 (shot blocks and walking), 11:28, 11:35 and 10:53. I was pretty beat by the end of it, not too sore, but did feel like it was tough.

4 Mile Cold Run

4 miles around the neighborhood, BRRRRR! In the teens with a stiff north wind. Not very much fun but I got through it. 43:58 for a 10:59 overall pace, splits of 11:02, 11:08, 11:07 and 10:39, AHR of 157. Day of rest tomorrow and then 16 miles on Saturday.

8 Miles

8 miles up at the lake, out and back on the page spur. Cold, 15F but no wind, so didn't feel too bad out. Took a while to get warmed up, by the end I was feeling all right, heart rate was pretty low as well. 1:33:17 for a 11:39 pace, 153 AHR, splits of 12:08, 11:59, 11:56, 11:58, 11:20, 11:22, 11:20 and 11:12.

Getting Quicker

4 miles, had to squeeze the run in between some work and lunch. About 26F out but gusty from the west, got going a bit fast and walked a minute near the end of the first mile, then was able to stay pretty steady after that. Splits of 10:37, 10:33, 10:30 and 10:14, avg pace of 10:28, avg heart rate of 164, a bit high. Calf muscle felt pretty good the whole time, very little pain - speed wise I guess I'm around 85%, but I don't feel I could go much faster at the moment, but it does feel good that things are starting to get back to normal. 41:55 total time, 10:28 avg pace, 164 AHR.

BRRRRRR!!!!!!

Two words for the run today, BRRR and BRRRRRR! Temp was in the teens, but a stiff wind with 30mph+ gusts, so below zero wind chills. Ran up at the lake, basically running from the soccor field parking to the hill and back, 6 round trips total for 14 miles. I walked mile 6 and 11, but other than that just trugged along. Fairly slow, but run didn't feel too bad overall. 14 miles in 3:01:16 for a 12:56 pace, running pace was around 12:30, with two miles (10th and 14th) being the fastest at 11:47. AHR of 153 for the run, glad it was over, hopefully it's the coldest run of the season.

4 Miler

4 miles up at the lake, pretty cold out, and breezy. Ran 2.2 miles out, and then back, walking the final .4 miles as a cool down. Splits of 11:52, 11:51, 11:42, 11:32. Took it fairly easy. 14 miles planned for Saturday, we'll see how that goes, suppose to be quite cold. 46:58 total time, 11:44 avg pace, 158 AHR.

6 Mile Run

6 miles up at the lake, running 3.2 miles out on the spur and then back, walking the final .4 miles to cool down. I think the calf muscle is hurting less, but I think the best idea is to keep at the pace I’m going for now, no reason to push it and end up hurting it more. Walked a bit here and there, 3 .1 mile walk breaks spread out. Splits of 11:51, 12:20, 11:55, 11:59, 11:55 and 11:47. 1:11:49 overall for a 11:58 pace, 156 AHR.

4 Mile Neighborhood Run

Four miles around the neighborhood, two .1 mile walk breaks during it, wasn't too bad out, ran about 10am, was pretty windy out. Slowed down a bit as I went, splits of 11:21, 11:55, 11:5and 11:52. Overall 47:08, 11:47 pace, 157 AHR.

12 Miles

Ran 12 miles, starting at the soccer fields at the lake, taking the spur to the Katy Trail, then a few miles there, 6 miles out, then returned. It was chilly to begin with, but by the end it was warming up, nearing 50 by the 11:30 finish time. I walked miles 4 and 8, and also walked an additional mile after the 12, but had stopped the garmin. Calf muscle slowed me down a bit, but didn't hurt too much. 12 miles in 2:23:52 total, 11:59 pace, 161 AHR, best mile was 10:46.

3 Mile Morning

Three miles up at the lake with Judy. Things felt a bit better, but I was trying hard to make sure I didn't push it too much. 35:08 total time, 11:42 pace, miles of 11:48, 11:40 and 11:37. AHR of 156. Temp was 36F out, but again little wind so felt all right. Day of rest before a planned 12 miles on Saturday.

5 Miles

5 miles up at the lake, calf muscle was hurting quite a bit. Ran 1 mile, then walked a half, then ran 1.5 miles, then walked a half, then ran 1.5 miles. Overall time was 1:04:58, avg pace of 12:59, avg heart rate of 141. About 34F out, but no wind, so didn't feel too bad out. Running pace was around 12:00, last mile was 11:30.

3 Miles

Three mile run around the neighborhood, was warm out, in the 50s, but overcast. Ran a bit faster than I should have, right calf muscle is hurting a bit more than it had been. 32:59 for an overall pace of 11:00, splits of 11:08, 11:09 and 10:43. Felt decent while running, avg heart rate was 160.

10 Miles

Ten mile run/walk on the Katy Trail, starting from the Page Extension parking lot and heading southwest. Ran the first two, the alternated miles walking/running, so ran 6, walked 4. Running pace was still a bit slow, just under 12 minute miles, walking pace was right at 15 minute miles. Overall 2:10:33, 13:03 pace, average heart rate was 151 overall, running was in the 160s, walking in the 130s. Warm out, low 50s, but very windy and overcast, so didn't feel as warm as it might have been.

Three Mile Neighborhood Run

Three mile run around the neighborhood. Was thinking that my leg might be feeling better, but it still hurts about the same. Walked a bit here and there, but just a bit. 36:42 for an avg pace of 12:14. I didn't have my heart monitor on, so not sure of heart rate, but I was taking it easy. I plan on run/walking 10 miles tomorrow, we'll see how that goes.

New Years Day Run

New Years Day run with FFRC out at the Lost Valley, out near Defiance. A trail run, and it was more hilly and rough than I expected, but was fairly fun. I mostly ran a mile, then walked a mile, etc, but with the hills I didn't always follow that. Cold and windy. Would be nice to not be injured and be able to jump in and start running at the pace I was at before the pain came, but I guess I'll settle with what I have right now. 8.44 miles in 1:50:13, 13:03 pace, 153 AHR, best mile was 11:38, but would have been a lot of down hill.