2 1/2 Mile Walk In WA

Walked about 2 1/2 miles out north east of Seattle, James was wanting to go to some trail, but he wasn't exactly sure where it was, so we eneded up just parking and walking up a gravel road a ways and back. It was somewhat steep, so it was enough of a workout for the day after a marathon. 2.5 miles in just over an hour, a very slow pace overall.

Seattle Rock and Roll Marathon 2009

Seattle Marathon, had to get up insanely early and drive into downtown Seattle. Got parked and then to the shuttle buses to the start line, then got gear checked, said good bye to Judy and headed for my starting corral, number 17. With the wave start, I hit the start line at 7:27am, about 25 minutes or so after the gun start. The first few miles I was getting into a groove, with my first splits being 9:45, 9:24, 9:56, 9:17 and 9:54. I then had a .13 mile split to get back on track with the course mile markers in 1:11 at a 9:18 pace. During the next mile I jumped into an open port-a-john for a quick bathroom break and still had a 9:30 split. The course then ran along Lake Washinging and I had splits of 9:14, 9:35, 9:30 and 9:49 as the course started out over the I-90 bridge. I then needed to take an extended bathroom break at the turn around on the bridge, about 3 minutes, and had a mile spit of 12:25, and then had another short .15 mile split in 1:21 (9:07 pace) to get back on the course markers.

We then ran through the tunnel, where I lost my GPS signal, so I ran approximately 2 miles in 20 minutes. We then met back up with the half marathon runners, and things got very crowded for the next few miles. We then split off and headed north, going through another tunnel. Splits were 9:35, 9:36, 9:28, and about 10:38 for the next mile. James and Lora were waiting for Judy and I to run by, and so I talked to James for a bit and ran with him. Had splits of 10:13, 9:50 11:19 and 9:52 on the north out and back.

At this point, I was getting pretty tired, I was 21 miles in, I knew I'd make it, but I also knew that unless I really pushed it and ran 9:00 miles the rest of the way, I wouldn't get a PR. I was pretty sure I could not do that, so I figured I'd just make it in under 4:30 and be happy. My final splits were 9:54, 11:30, 10:32, 10:49, 11:26 and then 2:32 for the final .25 miles for a 10:19 pace.

My official time was 4:27:59 for a 10:14 pace, average heart rate was 160. I finished 2389 of 5602, 1416 of 2543 men, and 271 of 438 in my age group (40-44). My splits were 30:19 at 5K, 1:00:47 at 10K, 1:27:31 at 9 mile, 2:11:39 for 1/2 Marathon, 3:05:55 at 30K and 4:01:54 at the 24 mile point. The second half was in about 2:16, so I didn't slow down that much.

Post race they didn't have all that much food and such. I rested for a while, then headed over to the finish line to meet Judy. We then headed back to James and Lora's house, showered and then headed out for tasty Pizza. Overall, a successful race!

2.5 Mile Run In Seattle

2.5 miles around James and Lora's house out in Seattle, running down the road and back. Easy jog, but it was cool and dry so the heart monitor wasn't working right away, so the numbers for that were off. 24:47 total time, 9:54 pace, splits of 10:41, 9:37 and a 8:56 pace for the last half mile, even though it felt like an easy jog. Ready for the marathon tomorrow, but got to get up silly early.

3 Mile Neighborhood Run

3 miles around the neighborhood, running down to the school and back. Took it easy, was warm and muggy out. Splits of 10:43, 10:14 and 10:20, AHR of 143. I forgot how hilly it was around the house, heh. 31:17 total time, average pace of 10:25.

3 Mile Run

3 miles up at the lake. Hot and muggy. Ran south, then out on the spur a ways, then back. 30:05 total time, 10:01 pace, splits of 10:17, 9:51 and 9:57. Took it easy, AHR of 149 even with the heat.

8 Mile Run

8 miles up at the lake, running south and then out on the spur and back. Near 80 with a +70F dew point, so very uncomfortable. Very sunny on the spur, which added to the discomfort. Took the run fairly easy, wanting to keep my heart rate below 160, which I did for the most part except for the hills. 8 miles in 1:22:39, average pace of 10:19, AHR of 152. Splits of 10:52, 10:01, 10:14, 10:09, 10:18, 10:08, 10:22 and 10:31. Still breaking in the Kayano shoes, they're a bit tight on the right foot, I think I need a wider shoe. Overall a decent run, only going to get hotter.

7 Mile St Peters Run

7.34 miles out in St Peters with the FFRC, running with Bob. First mile I couldn't seem to get going, but then things started going all right. It was warm and muggy, in the upper 70s with a dew point in the 70s as well. I was a sweaty mess by the end. Splits of 10:00, 10:11, 10:08, 9:54, 9:58, 9:57 and 9:48, with a 9:41 pace for the final .34 miles. Overall 7.34 miles in 1:13:17, average pace of 9:59, AHR of 155. Took it fairly easy.

Speed Work

Speed work, pyramid of 400m, 800m, 1200m, 1200m, 800m and 400m. Was hot out, in the 90s with high humidity. Heat index over 100. I felt all right the first few intervals, but then I ran out of gas some. Warmed up for .5 mile at 10:12 pace, then stretched, then warmed up for about .3 miles at 11:50 pace, then did 1/4 mile repeat at 6:45, 1/2 mile at 7:24 pace, 3/4 mile at 8:09 pace, 3/4 mile at 8:22 pace, 1/2 mile at 8:25 pace and finished with a 1/4 mile at 7:14 pace. I then had a 1/2 mile cool down at 10:09 pace. Overall 5.25 miles in 56:07, average pace of 10:41 Heart rate peaked at 180 at the end of the final 1/4 mile repeat, though overall I didn't fell 'bad'.

6 Mile Pace Run

6 miles up at the lake, 1 mile warm up, 1 mile cool down, 4 miles at pace. Took one walk break before the pace miles, one 30 seconds one during, and one after the pace miles. 56:06 for 6 miles, 9:21 average pace, splits of 10:17, 8:58, 8:58, 8:58, 8:58 and 9:53. AHR of 158, though it was creeping up the final pace mile. I'm glad I didn't have to run more than I did, wasn't all that easy - very muggy out. 79F with a 72F dewpoint, so sweat was just not evaporating.

4 Mile Morning Run

Woke up this morning, had rained overnight and apparently Creve Coeur Mill Road was flooded, so we ran up at Millenium Park just to the east of us. It's a .6 mile loop, but running the sidewalk to Mason made it about a mile each loop. Was intending to run 5 miles, but during mile 4 I knew I wasn't going to make it through, had to go to the bathroom after mile 4, and didn't feel like running after that. But it felt like a good run, 4 miles in 39:24, average pace of 9:51, AHR of 147. Splits of 9:57, 9:47, 9:44, 9:54. Tapering, so not sure how many miles I'll run tomorrow, somewhat depends on what time I end up getting going.

12 Mile Run In Iowa

12 miles in the morning on the Cedar Valley Nature Trail, starting at Hiawatha and running north for about 6 miles, then returning. My step brother Bob was doing a bike/run, so I saw him on the way out on his bike, he dropped it off, caught up with me, and ran out to the 5 mile point, then returned. I ran out a bit farther, then headed back. Good run overall, I thought I would slow down once Bob turned around, but I kept a similar pace. Splits of 10:20, 9:42, 9:39, 9:20, 9:12, 9:40, 9:50, 9:33, 9:46, 9:35, 9:27 and 9:39. Overall pace of 9:39, 12 miles in a total of 1:55:48. Very nice out, good comfortable run.

7 Mile Run The Flood in Cedar Rapids

7 mile "Run The Flood" in Cedar Rapids. Cool morning, had been raining but there was no rain for the race. I was wanting to run it under an hour, but between the speed workout Thursday evening, and a few drinks Friday, and then over hydrating Saturday morning and having to go to the bathroom during mile 2, it just wasn't going to happen. Started a bit slow, and never could kick it in. Overall the race felt good though. 7 miles in 1:02:03 for a 8:52 pace, splits of 9:07, 9:17, 8:56, 8:46, 8:34, 8:49 and a 8:31 for the last mile. Didn't wear the heart rate monitor, but didn't push it too hard. 33 out of 46 in my age group, 232 out of 401 of the men, 354 out of 953 overall. Was a fun run.

Fleet Feet Speed Workout Week 2

Speed work out at Marquette High School with Fleet Feet, again about 150 people or so. Step down, 2 x 1200, 2 x 800, then 2 x 400. I warmed up for about a half mile, then stretched, then warmed up another half mile, then had a 7:58 pace for the .75 miles, thed 7:55 for the second .75 miles, then 7:25 for the .5 miles and 7:36 for the secon .5 miles, then 6:53 for the first .25 miles, and finished with a 6:34 for the final .25 miles. I then walked a bit and then jogged an easy half mile and then walked back to the car. Overall 5.6 miles in 59:47, average pace of 10:40, average heart rate of 149, with a max of 176 hit a few times at the end of a few of the repeats. Overall felt pretty good, though my legs are a bit sore from the effort.

8 Mile Sweaty Tempo Run

8 miles up at the lake, warm and muggy, about 85F with a 69F dew point, though it would have in theory been cooler at the end. Overcast, so at least the sun wasn't beating down, but there was not much wind. Was a sweaty mess by the end. 1 mile warm up at 10:12 pace, then splits of 8:59, 9:03, 9:34, 9:42, 9:38, 9:48 and a cool down mile of 10:23. I took a walk break every mile. Heart rate got over 170 a few times, and a started slowing down later in the run to keep it from getting any higher. Going to need to drag myself out of bed and run in the morning, it's just going to get worse as the summer goes on.

5 Mile Run with Record Mile

5 miles up at the lake, a warm up mile, then a 1 mile record attempt, then 3 miles cool down. Splits of 9:52, 7:11, 10:00, 9:55 and 9:59. The 7:11 was into a bit of a headwind, and I needed to take a 90 second walk break afterwards, and I was starting to fade at the end, but it felt pretty good. Heart rate got up to 178 during the mile. 46:59 total time, avg pace of 9:23, AHR of 158.

16 Mile Long Run

16 miles up at the lake, starting at about 8am. Ran south to the end of the tail, then out on the spur and back, then north towards the sailboat cove and back. Wasn't too bad out, but the sun came out for a bit and things got a bit warmer and uncomfortable near the end. 2:44:30 total time, 10:16 average pace, 156 AHR. Splits of 10:30, 10:12, 10:17, 9:57, 10:07, 10:20, 10:13, 9:51, 10:05, 10:03, 10:11, 10:24, 10:30, 10:38, 10:47 and 10:17. Heart rate was creeping up at the end, with averages of 162, 163 and 166 for the final miles.

8 Mile Morning Run

8 miles out in St Peters with the FFRC, though I ran by myself. Took it fairly easy, ran 4 miles out, then came back te same way. 1:19:49 total time, 9:58 average pace, 152 average heart rate, splits of 10:15, 9:55, 9:59, 10:21, 9:50 9:51, 9:46 and 9:48. Nice out, run felt good.

Fleet Feet Speed Workout

Speed work out at Marquette High School with Fleet Feet, I'd guess around 150 people were out there, but it went better than I expected. Left achillies tendon was feeling fine, so that seems to be OK. 6 x 800 repeats, but with not running on the inside, I was able to make half miles according to the garmin. Warmed up for a mile at 9:52, then stretched, then warmed up for a half mile at 9:22 pace, then repeats at 7:43 pace, 7:51, 7:40, 7:46, 7:33 and 7:27. I then ran a half mile at 9:42 to cool down. Total distance of 6.17 in 1:02:06, average pace of 10:04, AHR of 150, with max heart rates in the intervals getting into the low 170s, with 174 max in the final repeat. Felt pretty good overall, was cool out, so that helped.

8 Mile Record Run

8 mile pace run up at the lake, 6 miles at pace with a 1 mile warm up and cool down. Needed to take short walk breaks every mile, but was able to run a bit faster than last week. In the 60s, a bit of wind, overcast, so felt all right out. Pushed it some, left achillies tendon was a bit sore when I was done, will need to make sure it doesn't get worse. Splits of 10:04, 8:56, 8:49, 8:35, 8:41, 8:41, 8:45 and 8:58. Overall time of 1:11:33, average pace of 8:56, average heart rate of 158. Record 8 mile run.

5 Mile Easy Morning Run

5 miles up at the lake in 53:51, average pace of 10:46. Was a bit slow and sore from the 20 miler, but was able to get it done. Low 70s and humid, but run was short enough it wasn't too bad. Splits of 10:53, 10:28, 10:53, 10:37 and 10:58, average heart rate of 147.