8 Miler

Eight miles out at the Creve Coeur lake, starting at the soccer fields and running out on the spur to mostly across the bridge, before returning. 1:26:49 total time, 10:51 average pace. Splits of 11:17, 11:01, 10:59, 10:59, 10:49, 10:59, 10:55 and 9:46. AHR of 162. 

5 Mile Run

Five miles around the neighborhood, 51:36 total time, splits of 10:20, 9:55, 10:29, 10:34 and 10:14, avg heart rate of 173, so pushing it more than I should, but things are starting to feel better.

3 Miles

Three miles around the neighborhood, 30:58 total time, calf is feeling better. Splits of 10:33, 10:07 and 10:17. Didn't wear the heart monitor.

10 Miler

Ten miles up at the Creve Coeur lake, running while Judy ran. 1:50:19 total time, 11:01 avg pace, splits of 11:48, 11:14, 11:24, 10:53, 10:51, 10:41, 11:13, 10:50, 10:52 and 10:28. AHR of 156, so fairly low.

4 Mile Run

Four miles around the neighborhood, 40:55 total time, splits of 10:17, 10:18, 10:15 and 10:04, overall pace of 10:13. AHR was 165.

6 Mile Thursday Run

Six miles around the neighborhood, in the 30s, but sunny, strong south wind. Felt pretty good overall, heart rate was a bit higher than I expected though, 163 for the average. 1:03:33 total time, 10:35 avg pace, splits of 10:36, 10:45, 10:35, 10:30, 10:40 and 10:25.

Tuesday 4 Mile Run

Four miles around the neighborhood, actually felt better than I expected after the long weekend run. Brisk out, but not too terribly bad. There was a dusting of snow and ice in places, so took it a bit slower than I *felt* like, but since I'm tapering, it's probably for the best anyway. 43:33 total time, 10:53 avg pace, splits of 11:02, 10:52, 11:02 and 10:36, AHR of 158.

Long Run Done - Taper Time!

Whew, got the 20 miler in,  and by the end I was really, REALLY beat. Skipped the run Friday because I had been up way late Thursday night with work. Judy was running 20, so by my estimates, if I ran 20 and walked 4, we would get done about the same time. So I Ran 6, with splits of 11:42, 11:53, 11:11, 11:32, 11:50 and 11:14, then I walked one, 15:38, then ran 5, 10:46, 11:18, 11:33, 11:13 and 11:57. Then I  walked another, 16:48 (including a quick bathroom stop), then ran 5, 11:49, 11:53, 11:47, 11:58 and 12:20. The 12:20 mile I had caught up with Judy on our second out and back and walked with her for a bit. Then I walked a mile at 15:52, then it was the slow march back to the car, I was walking and running about equal time, working hard to keep my splits... last 4 miles were 12:28, 12:24, 12:31 and 12:24, and then I walked the last .8 mile or so back to the car (untimed). Decent out, sunny, in the 40s, but quite windy, didn't seem to have a head wind often though, mostly cross winds. Overall pace was 12:18, AHR was 161. I was really exhausted, but wasn't too sore, so it worked well as a training run. Taper Time!!!

8 Mile Morning Run

8 mile run up at the lake, out and back on the spur. The tunnel was a bit flooded so had to walk carefully through it as to not get my feet wet. Slow going at the start, but manged to pick up the pace on the way back. About 36, was spitting snow for a bit, and there was a bit of a cross wind. 1:31:59 total time, avg pace of 11:39, splits of 11:56, 12:01, 12:05, 12:10, 11:10, 10:33, 11:20, 10:39. AHR was rather low, 153. I plan on taking tomorrow off and running Friday.

5 Mile Run

Five mile run this morning, was in the low 40s, overcast, with a touch of rain and a bit of wind. Calf muscle has been feeling a bit better, so I thought I'd pick up the pace a little, 54:38 total time, 10:55 avg pace, splits of 11:20, 11:21, 11:10, 10:54 and 9:51. Didn't push it *too* hard, calf was feeling it some though, so I'm clearly not back to 100% just yet, probably more like 90% or so. AHR of 161, 170 for the final faster mile.

18 Miles

Well, weather didn't cooperate since my last run, cold, then snow ... 8 inches of snow apparently, most in STL since 93. Warmed up over the weekend, snow was melting, so went out today to get in the 18 mile run. Got running about 10:30am up at the lake, starting at the soccer field. Plan was to run out on the spur, out and back 2 times to get in the distance. Trail still had quite a bit of snow on it though, and ice, and slush. So did 3 out and backs, trying to take advantage of some of the trail that was more clear. Ran 10, walked 1, then ran 8 more, walked 1 as a cool down. By the end I was pretty beat. Weather started off nice - sun was out, but then the last third of the run cloud cover came in and the wind started picking up, and then it started to sprinkle a bit, but made it. 19 miles (counting the walking mile) in 3:47:16, avg pace of 11:57, AHR was 165, a bit high considering. A few 12 minute miles, most were in the 11s. Snow/ice/slush slowed me down a bit I think, and I found myself picking my feet up more too. Was slowing down at the end, but felt all right by the time I got home. 20 mile run next weekend, then it's taper time.