6 Mile St Charles Run

6 miles out with the FFRC in St Charles. Ran with Debbie, Sue, Bob and a new member, Ann Marie. Ran 3 miles out then headed back, so running back was solo as everyone else was going a little farther. OK run, start was a little slow, but overall not too bad. Splits of 10:26, 10:32, 10:12, 10:26, 10:08 and 9:44, overall pace of 10:15, average heart rate of 157. 12 miles tomorrow. 

Speed Work, 6 x Half Mile

Speed work out, 6 x 1/2 mile repeats, using the Bart Yasso method of if your goal marathon time is 4h20min then you run the repeats at 4m20sec. So I was going to shoot for 4 minute 1/2 mile repeats, a 8 min/mile pace. Checked the radar before heading out, nothing really there. So got up there, thunder was starting and it was sprinkling. I was doing my warm up mile, was about .25 miles into it when the thunder started increasing and the rain started picking up. I headed back to the car, and it started pouring. Hopped into the car after .5 miles, I figured I'd just run after work. Started heading home, got about half way there, and it stopped raining. So I headed back so I could get the run over with. Finished up my warm up mile (10:00 pace), stretched for about 2 minutes (not counted in the overall time), then ran .20 miles in 2:00 minutes as a warm up before starting the repeats. First repeat was at 7:58 pace, 2nd repeat at 7:56 pace, 3rd repeat at 7:58 pace, 4th repeat at 7:56 pace, 5th repeat at 7:53 pace, 6th repeat at 7:53. I then had a cool down mile of at 9:39 pace. Had 2 minute recovery walk breaks after every mile. Overall 6.00 miles in 57:27, 9:34 pace. Average heart rate of 159. Heart rate averages during the half mile repeats were between 166-169. Overall a good run, but was very tired by the end.

6 Miles - 4 at Tempo

6 miles up at the lake, 4 miles at tempo pace with 1 mile warm up and cool down. Didn't sleep well, less than 4 hours, and thought I'd be dragging, but instead, the run went well. Faster pace than yesterday and lower average heart rate, go figure. Was 35F at the start, about 45F when we got done. Splits of 9:55, 9:10, 9:11, 9:12, 9:12 and 9:46, average heart rate was 161, average pace was 9:24. Overall a good run.

5 Miler

5 miles up at the lake, running south to the end of the tail, then north thru the woods, then back. Cool out, about 30F with a 10mph south wind or so, so not bad out, but not warm either. Splits of 9:56, 9:32, 9:38, 9:52 and 8:57, average pace of 9:35, average heart rate of 164. Overall a decent run.

10 MIle Afternoon Run

10 miles up at the lake, cold out, in the 20s, but the wind wasn't quite as bad. Started off by walking a mile up to the soccer fields on the outside path, then ran south to the end of the tail, then through the woods, then out on the spur and back. 10 miles in 1:41:43. Was going to try to keep my pace under 10, but my heart rate was a bit high, so took it slower for a while in the middle of the run, the picked it up again at the end. Splits of 9:57, 9:55, 9:58, 10:27, 10:33, 10:35, 10:35, 9:55, 9:53 and 9:51. Overall pace was 10:10, average heart rate was 165. Overall a good run, especially considering it was the 3rd day in a row and it was pretty cold out. Suppose to warm up this week, I hope so!

5 Mile Afternoon Run

Got up this morning and it was downright icky out, 32F, snow/rain, 25+ mph winds, so decided to run this afternoon instead. Was still around freezing and windy, but no rain/snow. Ran up at the lake, running the tail then north up thru the woods, then returning thru the woods to avoid the wind as much as possible. 47:59 total time, 9:35 pace, splits of 9:50, 9:20, 9:32, 9:34 and 9:41. Average heart rate of 164, overall a good run considering the wind.

5 Mile Run

5 miles up at the lake, running south to the tail, then north on the outer loop past the soccer fields. 48:31 total time, average pace of 9:42, splits of 10:01, 9:54, 9:45, 9:56, 8:53. Average heart rate of 161, though it was 168 for the sub 9 minute final mile. Buns were still a little sore from the speed workout Wednesday.

Speed Work, 6 x Quarter Mile

Second speed work out, 1 mile warm up, then six quarter mile repeats with 2 minute recovery, then 1 mile cool down. Stretched after the 1mile warm up and then jogged 2 minutes before the first repeat. My 'goal' was to do them at a 7:30 pace. Other than the first and last, the quarter mile repeats were ran up the overpass hill. Warm up mile at 10:22, 2 minute pre repeat at 9:21. Repeats were at 7:30, 7:56, 7:50, 8:00, 8:38 and 7:49 pace. Cool down mile was 9:26. Overall distance was 4.51 miles in 45:44 running time, average pace of 10:08. Tough!

5 MIle Morning Run

5 miles up at the lake, starting by running south to the end of the tail, then back and out on the spur. 49:05 total time, 4:49 average pace, splits of 10:04, 9:42, 9:46, 9:44 and 9:47. Average heart rate of 163. A decent run

10 Mile Run

10 miles up at the lake, running the lower loop counter clockwise, adding the tail and a bit on the north end towards the sailboat cove, then out on the spur out to the bridge and back. Started a bit slower than last week, but was able to finish strong instead of fading. 1:42:57 overall time, 10:17 average pace, splits of 19:56, 10:27, 10:23, 10:34, 10:30, 10:41, 10:30, 9:36, 9:33 and 9:41. Average heart rate of 158. Felt pretty good.

Valentine's Day Trail Run

Valentines Day Trail run, 2 loops, 3.52 miles. There were some big hills that I walked up, but for the most part kept up a decent pace. Judy and I actually got 3rd place in our age division of the couples run - no idea out of how many, results aren't posted yet, heh. Splits of 10:10, 10:48, 10:46 and a 13:07 pace for the final half mile. Average heart rate of 168, average pace was 10:57, total time of 38:36. Was fun, will do it again next time.

5 Miles

5 miles up at the lake, running south to the tail, then back and out on the spur. Took it fairly easy, splits of 10:01, 9:48, 9:57, 9:57 and 9:47, total time of 49:31, overall pace of 9:54, average heart rate of 161.

Speed Work

Speed work this morning, well as 'speedy' as it is for me anyway. 4 x half mile repeats, with 2 min recovery between. Started with a mile warm up, stretched for 2 minutes, then did the repeats, then 1 mile of cool down. Pretty easy to program the Garmin for it. Mile warm up was 9:36, first repeat was 7:40 pace, second was 7:32 pace, 3rd was 7:41 pace, 4th was 7:47 pace, and it was getting pretty difficult. Cool down mile was 9:39 pace. Overall including recovery walking 4.53 miles in 42:55, average pace of 9:28. Felt pretty good overall.

5 Mile Run

5 miles up at the lake, I ran south for a half mile, then back, then north on the inner trail, getting to the split, then returning. Pushed the pace a little, 46:41 total time, 9:20 average pace, splits of 9:45, 9:11, 9:08, 9:21 and 9:14. Average heart rate was 166. Overall a decent run, but was pretty sore afterwards, especially for only 5 miles.

10 Miler

10 miles up at the lake, did the lower loop counter clockwise plus the tail, then out on the spur across the bridge and back. 1:36:41 total time, 9:40 pace so pushing it some, average heart rate of 168. I tried to not always take a walk break on the uphills, and managed to keep every mile under 10:00 even the out on the bridge one. Splits of 9:47, 9:16, 9:35, 9:35, 9:38, 9:59, 9:32, 9:37, 9:49 and 9:49. Didn't need to take an extra walk break on any mile, but by the end I was getting pretty tired, it will be nice to have a day off, finally.

5 Mile St Charles Run

Ran out in St Charles with the FFRC, running 2.5 miles out, and 2.5 miles back. Didn't really run with anyone, my pace was in no mans land. 5 miles in 48:48, average pace of 9:45, splits of 9:32, 9:48, 9:49, 9:48 and 9:50, avearge heart rate of 168, some of the hills slowed me down a bit, but overall a decent run.

Another 5 Miler

Right at freezing this morning, so better out, with not too much wind. Ran south for .5 miles then back to the car, then out on the spur and back. 5 miles in 47:21, average pace of 9:28, splits of 9:50, 9:23, 9:16, 9:31 and 9:19. Average heart rate of 166. Going to keep pushing it to try to get my pace better.

5 Miler - Picking Up The Pace

Was cold on Tuesday and Wednesday, so had to run this morning. Pretty nice out, but still some snow on the course up at the lake, so had to run back and forth a bit. 5 miles in 48:13, average pace of 9:38, splits of 9:41, 9:23, 9:28, 9:49 and 9:50. Was pretty cold out, but not too windy, so manageable. Average heart rate was 168, so still pushing it.

Snowball Series Final Run

Last Snowball Series run, more or less the same course, without some of the back and forth. Ended up being 9.88 miles, I was pushing to keep it under a 10 minute a mile pace. 1:36:41 total time for a 9:47 pace, splits of 9:51, 9:40, 9:45, 9:42, 9:31, 9:42, 9:58, 9:46, 9:33 and 9:08 for the final .88 mile (10:26 pace), last bit was uphill on Olive, and I was pretty tired. Felt like a good run. Average heart rate was 167, so pushing it a bit, but not too bad.