10 Mile Tempo Run

10 mile 'pace' run, well, that was the plan anyway. Run out on the spur then down to the Katy trail, then SW, out 5.2 miles before returning, walked the last .4 miles back to the car. 1:43:31 running time for a 10:21 pace, started off decent, 10:05, 9:55, 9:57, 10:09, 9:59, but then started getting tired, with a 10:25 followed by a 11:15 (shot block mile), 10:21, 10:40 and 10:40. I was getting rather dead,  but I made it. Was warm out, about 80F at the start, but a brisk wind from the south, which meant a headwind on the way back - at least it kept me cooler. Two days off then running Saturday, then final long run on Sunday. Last run in my orange Glycerin 5s, retirement time.

Five Mile Run

5 mile morning run up at the lake, going out 2.7 miles and then back, walked about .8 miles afterwards while waiting for Judy. 48:53 for an overall pace of 9:46, splits of 10:04, 9:44, 9:46, 9;41 and 9:37. Cool out, but no wind. AHR of 161.

Sixteen Miler

16 miles, out and back starting at the lake and going out to the Katy Trail, then up to downtown St Charles before returning. Judy ran at the same time, so I walked two miles before starting, and two miles after finishing as well. Was really beat on the way back. Total time of 2:49:42 for a pace of 10:36, AHR of 160. Splits of 10:26, 10:19, 10:29, 10:04, 10:17, 10:26, 10:27, 10:20, 10:34, 10:25, 10:29, 10:47, 11:32 (shot blocks and up the Page parking lot hill, walked about 3 minutes), 10:47, 10:55 and a final mile of 11:18. At the start I was doing walk breaks about every other mile, the second half I was doing them every mile, with two walk breaks in the final mile when I was getting really tired. Next week is an 18 miler, then it's finally taper time.

Five Mile Run

5 miles up at the lake, running with the running club, though it was a small crowd and no one was running my pace. 49:16 total time, 9:51 avg pace, splits of 10:04, 9:50, 9:54, 9:48, and 9:38. For the first time in quite some time I didn't take any walk breaks, so run was a bit different in that reguard. Felt pretty good, I sitll have a bit of sniffles, hopefully the 16 miler tomorrow feels pretty good.

Seven Miler

7 miles up at the lake, warm up mile then 6 miles at pace, then instead of a cool down mile of jogging I walked, so that mile is not included in the averages. Splits of 10:16, 9:37, 9:45, 9:47, 9:45, 9:41 and 9:46, overall pace of 9:48, AHR of 160. Was running out of gas at the end, but overall an OK run considering how I felt. A bit tired, feel a bit sick too, hopefully I feel better by the weekend.

5 Miles

5 miles up at the lake, running out on the spur, quite warm out, 79.9F when I left the house, not much wind, not crazy humidity, but it had rained eariler in the day so it wasn't dry either. Didn't wear the heart monitor so tried to keep it fairly slow. Splits of 10:50, 10:19, 10:28, 10:21, 10:24, overall pace of 10:28. Was dragging quite a bit, still tired from ECG, but needed to get the run in.

Charlottesville Half Marathon

Charlottesville Half Marathon - ran with Blackbeard, Eyesore and Bullseye, very nice weather, but very tough course, up and down, up and down. Ran the whole way with Blackbeard, Eyesore started off faster but we passed him at some point when he was going to the bathroom and slowing down, and Bullseye had an 'emergency' bathroom stop and didn't ever catch back up, though he almost did. Splits for me were 10:47 (lots of uphill and of course fairly congested start), 10:02, 10:21, 9:51, 9:26, 10:47 (very steep and fairly long hill), 9:55, 9:45, 10:12, 10:13, 10:07, 9:52, 8:44 (down hill, BB was itching to go even faster), and 35 seconds for the final .07 miles (first marathon or half marathon where the garmin had less distance than 'official'). Really was a great time, but don't know if I'll do a half marathon during a gathering again, throws things off just a bit. Overall time was 2:10:43, pace of 9:59.

4 Mile Run

Ran up at the lake with Eyesore since he was in town for the East Coast Gathering road trip. He started off a bit fast before I reeled him in a bit, but overall a good run - was quite windy but pretty nice out. 4 miles in 38:55 total time, splits of 9:34, 9:39, 9:48 and 9:52, AHR of 164.

8 Miles

8 mile pace run up at the lake, out on the spur and back. Easy but somewhat quick first mile at 9:47, followed by  9:35, 9:41, 9:46, 9:45, 9:38, 9:45 then a cool down mile of 10:10, for a total time of 1:18:11 and a avg pace of 9:46. AHR was 165.

4 Mile Walk

Didn't want to end up running 5 days in a row, so figured I would walk four rather than run four, mostly to get some exercise in. Walked while I was getting an oil change, so that worked out well. 4 miles in 59:29, so a brisk walk, all miles between 14:38 and 15:08, walked down Dorsett to the post office, then back up Dorsett to near Lindburg, then back to CarX.

Going Long

Ran up at the lake, very windy, fairly chilly too - two out and backs, starting at the soccer fields. Slowly clicked off the miles, all miles gbetween 10:05 and 11:10, with only one mile over 11:00. Avg pace of 10:32, by the end I was getting fairly tired and it was getting tough to keep up my pace. AHR was 160, so fairly low.

Speedy 5 Miler

Ran up at the lake with the FFRC, running with Bob and the other 'older' guys, even so their pace was a bit faster than I should have been running. Ran the large loop, running 5 miles, then walking about a mile. Total running time was 46:41, pace of 9:20, splits of 9:10, 9:32, 9:49, 9:03 and 9:06. AHR of 168, hopefully I'll feel rested for my 16 miler tomorrow. Weather was 41F, windy and overcast.

Lucky Seven

Seven mile pace run, running up at the lake, out on the spur and back. Was fairly warm, was able to wear shorts. Warm up of 10:03 then splits of 9:30, 9:28, 9:50, 9:31 and 9:26, then a cool down of 10:12. Walked about a mile and a half after that while waiting for Judy. AHR was 168, a bit high, but not too bad. I was going to try to run without walk breaks, but after mile three, I needed one. Overall a decent run though

5 Miles

Five miles up at the lake, starting near the condos (road was closed due to an accident and had to park down there) past the restaurant, across the overpass and out on the spur a ways before returning. In the 60s but not humid so felt good out. Legs were tired, felt heavy, but managed all right. Forgot to wear the heart monitor, but wasn't pushing it too much. Full day off tomorrow, then a 7 mile tempo run Wednesday evening.

Lincoln Memorial Half Marathon

Lincoln Memorial Half Marathon in Springfield, IL. Brisk out, around 34F at the start, probably about 50 by finish time, but no wind, and sunny, so felt pretty good out, probably could have ran in shorts, but wore pants and long sleeves. Wasn't able to 'go' completely before heading down, so I figured that would eventually be an issue, and it was. Felt heavy and tired for the first several miles, and I was going a bit faster than I should have, close to a 10 min/mile pace. At mile 6 or so, it was clear I wouldn't make it to the end to wait to go to the bathroom, so at mile 7.75 or so I stopped. Had to wait a bit but not too bad, about 5 minutes total time. Felt better after this, though splits were about the same. Mile 1 and 3 were under 10:00, rest were in the 10s, last full mile was 10:00 even as I picked up the pace a bit. Would have been nice to run a bit faster, but overall fairly happy.

Three 'Miles'

Was out in Seattle for a business trip so did about 30 minutes total time between elliptical and treadmill out in Seattle at the Hotel, equivalent to about 3 miles. Exercise room was *hot*.