3 Mile Easy Run

3.1 miles up at the lake, starting at the restaurant, heading up towards the sailboat cove on the inside trail, but returning back where the outside trail met back up and headed back. Total time of 30:53, avg pace of 9:57, splits of 10:05, 10:03 and 9:45, then 9:56 pace for the last .1 mile. Heart rate was 151 for the run, was taking it easy. Will probalby do a faster 3.1 mile run on Thursday to keep 'sharp', might go for a record but we'll see how I feel. 

10 Mile Easy Run - Taper Time!!!

10 miles up at the lake, starting at the restaurant, then heading up to the sailboat cove on the inside part, around the lake then across to the loop on the outside of the soccer fields and back to the sailboat cove, then around the lake and down the wooded trail, then back to the restaurant. I walked a mile to start the run, heading south towards the pool on Bookbinder, and started running from there, then I walked a mile at the end as well. 1:41:58 for the 10 miles of running, 10:11 average pace, splits of 10:26, 10:28, 10:17, 10:19, 9:59, 10:12, 10:15, 10:21, 10:17 and 9:19. Took a water/walk break every mile but mile 5 (forgot) and the last mile. Average heart rate was 153, with all miles excpet the first and last between 150 and 155, the final mile I pushed the pace a little and it was starting to get warm out, and my heart rate average was 160, so a little higher.

5 Miler

5 miles at the lake 'with' the FFRC, though no one was running my pace this morning so it was a solo run, glad I brought the shuffle just in case. Took it easy, 50:09 total time for a 10:01 pace, splits of 10:25, 10:09, 9:59, 10:02 and 9:32. Took walk/water breaks every mile excpet for the last one. Heart rate was 151, so good easy run.

8 Mile Run With Record Mile

8 miles up at the lake, starting at the restaurant and then heading out on the spur. Turned around and headed back at the Page Extension parking lot, and decided that I felt pretty good and with the downhill of the Missouri River bridge, I figured I'd go for a record mile. Was running hard but didn't feel like I was overdoing it, ended up with a 7:30 mile - so new record by 14 seconds. After that I was a bit pooped and sorta coasted in, heart rate stayed a little high after the record mile, but it was getting warmer out too. Temp started at about 65F, was about 75F when I finished. 8 miles in 1:18:16, average pace of 9:47, average heart rate of 162 (175 for the record mile), splits of 10:13, 10:03, 10:01, 10:25, 7:30, 9:50, 10:14 and 9:57. Day off tomorrow then running 5 on Saturday and 10 on Sunday.

5 Mile Morning Run

5 miles up at the lake, starting at the restaurant, heading up and doing the upper lake loop counter clockwise, then headed back. The flooding of the trails is over so no issues. Took it fairly easy and it was cool out, probably 60F or so. Splits of 10:03, 9:59, 9:58, 9:54 and 8:57 for an average pace of 9:46. Average heart rate was 156, and even on the last sub 9:00 mile it was 158, which is pretty good.

Last Long Run Before Taper

Last long run before tapering, and it was to be 18 miles, but I pooped out and got in 16 miles of running and 2 miles of walking. Average pace for the running was 10:37, which isn't too bad, aveage heart rate was 156. Was doing ok keeping my miles between 10:06 and 10:37 for the first 13 miles, then the 14th mile I walked a little extra while I had some shot blocks, and then when it was time to run again, I just didn't have the oomph to do it. Walked/Ran mile 15 and 16 then decided it would be best to just walk the last 2 miles rather than over do it. 11:39, 11:42 and 11:45 for the last 3 miles. Average heart rate for a mile was never in the 160s, so that's one good thing. Glad to be tapering

St Charles Run

6 miles in St Charles on the 'old' course with the FFRC. Ran with Rita and Joy - had Bruce with us for the first half on the way out, but then he was running 10 so he kept going and we headed back. A fairly easy pace, they took a few walk breaks so overall a comfortable run. Pleasant out. Splits of 10:16, 10:36, 10:56, 10:53, 10:40 and 10:30, overall pace of 10:38, average heart rate of 155.

Speedy Eight Miler

8 miles up at the lake, again starting at the swimming pool. Figured I'd run past the restaurant, take the inner loop and get to the Sailboat Cove. The trial ended up being flooded north of the east/west road in the soccer field loop, so I doubled back and took the east/west road across to the other side, then figured I'd run towards the Sailboat Cove as far as I needed. But then that part of the trail was flooded at what would be the northeast corner of the lake, so I headed back. Was going to be short on distance so I decided to run on the trail that runs under the page extension and then north on the other side of the lake, but then that part was flooded as well. I then ran on the inside loop a little to try to get enough distance in, then I headed back towards the car. Distance worked out pretty good, had to run just past the car. Even with all the turn arounds, I ended up with a record 8 mile run. Total time was 1:13:15, average time of 9:09. Splits were 9:34, 8:59, 9:03, 9:01, 8:58, 9:11, 9:03 and 9:23. Was getting tired at the end, and it was actually fairly warm, in the low 70s out. Heart rate was high, average of 171 with the last two mile splits of 176 and 177. Overall a good run, most likely my last 'hard' run before the marathon.

Easy Five Miler

5 miles up at the lake. Because of construction we started at the swimming pool off of Bookbinder and ran from there, I did an out and back passing the restaurant and then heading in the inner loop to 2.5 miles then returning. Was fairly consistent, legs felt a bit heavy but not too bad, was nice and cool out, upper 50s. 47:05 total time, average pace of 9:25, splits of 9:38, 9:22, 9:31, 9:14 and 9:17. Average heart rate was 163.

Lewis and Clark 'Marathon'

Lewis and Clark 'Marathon'. Judy and I got up about 5am, got dressed, went to the bathroom, got everything ready, checked the radar - and saw that t was going to be one rainy day. We headed out about 5:30 to Riverport to park, and it wasn't raining *too* bad at this time, but once we got to Riverport - it was raining *hard*. Someone posted a video from the parking lot pre-race here. 

I venture out of the car to drop off my post race bag, and am immediately soaked, and that's with a pancho on and with an umbrella. The parking lot has areas where the water is already 3 or 4 inches deep. Get back to the car and wait. About 6:15, Judy and I hop out to use the bathroom, then hop back in. Then at about 6:45 we get out so we can line up for the race start. We stand there with everyone else for about 30 minutes waiting for things to start, apparently there was some delay with getting the traffic control in place and such - most likely because of the rain. But we finally get going.

 It's still raining hard and the wind is brutal. Doing a slow run and taking a lot of walk breaks anytime I'm into the wind, figuring I should save my energy, it's going to be a long day. Right after mile 2 - I have to use the bathroom, again, which takes about 5 or 6 minutes. Guess I didn't go enough before heading out. I get back going and there's a little out and back where the 'out' is with the wind, and I get in a zipping 9:39 mile with the wind carrying me, but then it was back into the wind. Still trudging along. At the 370 bridge over the Missouri, I take my planned 1 mile walk break, and then get back to running on the downhill side of the bridge. At the bottom of the hill we start heading south towards downtown St Charles. This is wrong, we should have headed north at this point, and sure enough, pretty soon I hear people saying that the race has been rerouted and will be a 10 mile run.

So I jog back in to the finish, get my 'finishers' medal and call Judy to see where she's at. She'll be finished in about 15-20 minutes and after she gets in, we get a little food and talk to Debbie (one of the race organizers) a little. She said that the north part of the course got flooded, with the volunteers at the aid station being stranded by the flood waters. The Katy Trail - which the second half would have been ran on, and downed trees on the course because of the wind. It was disappointing, but certainly memorable. So we head back to the car via the shuttle bus, and we're glad we showed up early - the parking lot that people would have parked in who got there later than us is flooded with a few feet of water and cars with water to the top of the wheels. Even though we only ran 10 miles, we still went to Sam's Steakhouse where we ate more than we should have, but it was very tasty.

Overall an ok run - slow for a 10 miler, but I didn't know it was going to be 10 miles, heh. Splits were all over the place, 11:32, 11:08, 19:00 (bathroom break), 9:39, 11:00, 11:34, 13:45, 12:15, 11:01, 10:55. Total official time was 2:02:53 for a 12:17 pace. I'll be back next year!!!

5 Mile Zippy Run

5 miles up at the lake, starting at the restaurant and heading up to the sailboat cove and back. Decided to push it a little, but not too much. 44:45 total time for a pace of 8:57, 20 seconds off my 5 mile record, but heart rate was 162 while during the record 5 mile run my average heart rate was 169, so much better. Splits of 9:38, 8:49, 9:10 (included a water/walk break), 8:52 and 8:14. Heart rate for the final mile was 169, so was pushing it there, but wasn't running all out. 3 mile run or walk Thursday or Friday and the the marathon this weekend. Legs are feeling good.

3.1 Mile Morning Run

3.1 miles up at the lake, starting at the restaurant and out on the spur, mostly to see what sort of progress has been made with the construction. Cool out and a comfortable run, total time 30:27, splits of 10:06, 9:51, 9:30 and a 9:49 pace for the last .1 mile. AHR was 157, though the garmin acted up a bit during the first mile and was jumping all over the place. Fun to run in cooler weather again.

Going Long

18 miles on the Katy Trail, starting at the Page Extension parking lot and running southwest 9 miles before returning. Also walked 2 miles before and after the 18 mile run to stretch out the time. Total running time of 3:07:51, average pace of 10:26, average heart rate of 157, though it was creeping up a little at the end with averages of 160, 163, 163 and 162 to finish up. All miles were between 10:15 and 10:44, so consistent run. Had shot blocks during mile 7 and mile 14, and ducked into the woods real quick during mile 9, but didn't stop the timer. 9 miles from Page Extension Parking lot southwest does get past Hwy 40, but the Weldon Springs trailhead is still farther away, not sure just how much farther. Overall a decent run, can tell that my legs were extra tired with the running Friday and Saturday, but it could have been worse. Weather was nice, temperature in the 60s with sprinkles to start with and overcast for most of the run. Next weekend, Marathon time (:

5 Mile Run

5 miles up at the lake with the FFRC. With all the rain I didn't do the big loop, but cut across before going into the woods, then ran south before turning around and returning along the inner loop. Walked about a half mile after the 5 miles. Did a decent job not running too fast, keeping it around a 10:00 pace, with splits of 10:13, 10:05, 10:07, 10:13 and 9:34 for an average pace of 10:02 and a total time of 50:14. Cool and really foggy at the start, but started clearing up by the time we were done. Forgot to wear the heart monitor. 18 miles tomorrow, should be 'fun'. 

10 Mile Morning Run

10 mile tempo run up at the lake. Was cool out, about 60F with a bit of a breeze and mist/drizzle for the run. Headed out from the house at about 6am while it was still dark, but it got lighter pretty quick into the run. Ran from the restaurant up to the sailboat cove on the inside trail, then around the lake and looped around on the soccor field trail and past the sailboat cove again. With all the recent rain, the lake was really high, and I wasn't sure how the unpaved trail would be, so I decided to double back and return the way I started, going past the sailboat cove again then taking the inside trail back to the restaurant. Pretty good run overall, took water/walk breaks every 2 miles, was able to keep my pace steady and felt pretty good at the end. 1:34:35 total time, 9:27 avg pace, 160 AHR. Splits of 9:43, 9:37, 9:13, 9:42, 9:23, 9:35, 9:25, 9:33, 9:16 and 9:04. Heart rate crept up a bit at the end, but with the cooler temperature not really that much - 164 for the final mile. Running tomorrow and Sunday - going to be dragging by the end of the 18 miler Sunday I think.

5 Mile Morning Run

5 miles up at the lake, MUGGY! Was in the mid 70s but humidity had to be near 100%. It had rained earlier but was not running while we were up there, looked like it could at any time though. Walked aobut a half mile before and after the run, starting at the restaurant and going up to and past the sailboat cove along the inside trail, then returning. Took a walk break at the end of mile 1, at the half way point, then one at the end of mile 4. Splits of 10:21, 9:49, 10:16, 10:15 and 9:32. Average heart rate was 157. Felt all right, would like to have felt fresher seeing that I took 2 days off from running.