5 Mile Flat Five Course Run

5.09 miles Thursday evening with the FFRC, running the flat five course before the meeting/cook out. Even though Judy and I are going to be out of town, we figured we would go and be social. Ran with Bob, course started at Frontier Park, followed the start of the St Charles 'old' course, before heading out of town along the river, then turned around, and headed back, getting on the Katy Trail to head back to the start line. 5.09 miles in 47:44, average pace of 9:23, splits of 9:25, 9:14, 9:22, 9:35, 9:17 and 9:29, AHR of 159. Temp was nice, though it was a bit warm and humid, but for late July evening, couldn't complain.

8 Mile Zippy Run

8 miles up at the lake, it had rained in the morning, but it was just stopping when I got started, so the trail was a bit slick, but not too many puddles to avoid. I was originally going to try to push for a record 8 mile run, but after the first 2 miles, I knew it wouldn't happen. Splits of 9:56, 8:49, 9:10, 9:00, 9:00, 9:04, 8:59 and 9:57. Total time of 1:13:57, average pace of 9:14, AHR of 159. Took 30 second walk breaks every mile. Right upper calf seems a bit tight or sore, will need to keep an eye on it and try to stretch it out. It's not affecting my running yet, but I don't want to just ignore it.

5 Mile Run

5 miles up at the lake, running to the south end, then back and out of the spur, then returning to the restaurant. 49:02 total time, 9:49 average pace, 158 AHR. Splits of 9:54, 9:45, 9:54, 9:51 and 9:42. Was in the 70s with the dew point in the mid 60s, so it was a bit warm and muggy out, but not too bad.

12 Mile Long Run

12 mile run up at the lake, got started at about 9am, so even though the temp was all right, the sun was out and felt hot. I mostly stayed in the woods stretch where it was shady and cooler. 2:00:15 total time, 10:01 pace, average heart rate of 155. Splits of 10:51, 10:01, 10:14, 10:18, 10:08, 10:00, 10:10, 10:09, 9:42, 9:41, 9:39 and 9:17. I pushed the pace a bit at the end, heart rate was 167 for the final mile, but everything felt pretty good overall.

Bix7 2009

Bix7 Run in Davenport. Got up early, left the hotel about 6:15, got downtown and parked about 6:30. Walked to the starting area, stretched for a bit, went to the bathroom a few times, then got in the corral . Race started a bit after 8am, and we headed up the hill. I ran up the whole hill and then after the turn things got really tight on the course. I took a few walk breaks on the other hills, made it to the turn around, headed back, coasted back down the big hill, and then turned the corner to the finish line. Overall a good run, splits of 10:28, 9:39, 10:34, 10:28, 10:14, 9:36, 8:18 and then a 8:28 pace for the final .06 miles, 1:09:42 overall for a 9:57 pace, average heart rate of 162. Sun was out, and it felt warmer than the temperature was with it being in the low 70s. Fun run, hit Amanas for lunch afterwards, of course.

8 Mile Run

8 mile morning run, getting going at 6:45am. Plan was to run my warm up/cool down miles at a 10:00 pace, and the 6 middle miles at a 9:00 pace, was able to stick with that pretty good. Total time of 1:13:35, average pace of 9:11, AHR of 159. I had to push it a bit a few times to get the splits I wanted and my heart rate crept up to above 170, but overall it was a pretty good run. I took a 30 second walk break each of my middle miles, and a 1 min. walk break in the warm up/cool down miles. Splits of 9:54, 8:51, 8:57, 8:56, 8:59, 8:59, 8:58 and 9:58.

5 Mile Run

5 mile morning run, getting going just after 6:30am, took it pretty easy, 49:53 total time, 9:58 average pace, 153 AHR. Splits of 10:32, 10:08, 9:55, 9:50 and 9:26. Seem to be getting my legs back.

10 Mile Run

10 miles up at the lake, getting going shortly before noon. It was nice out, in the 70s but when the sun was out it would start feeling rather warm. Went through more water than I thought I would, and it was a bit tougher run all things considered, but I got the 10 miles in. 1:42:23 total time, 10:14 pace, AHR of 160, splits of 10:38, 10:09, 10:02, 10:13, 10:37, 10:11, 10:12, 9:47, 10:15 and 10:14. Consistent run, heart rate crept up at the end when I was getting tired and the sun was getting warmer, but overall run went well.

8 Mile St Peters Run

8 miles out in St Peters, ran the first 3 miles or so with Bob and Al, then continued on before coming back. Very nice weather out, right around 60F. 1:22:30 total time, 10:18 pace, 155 AHR. Splits of 10:14, 10:00, 10:05, 10:31, 10:24, 10:50, 10:05 and 10:18. Decent run, starting to get my legs back.

Speed Work Step Up

Because of work I could not do the speed workout Thursday night, so I figured I should still do it, so got up Friday morning and got it in. Was the 'step up' workout, 2 x 1/4 mile, 2 x 1/2 mile then 2 x 3/4 mile, with 1 mile warm up and cool down, and 2 minute recovery walks. 5.97 miles total in 57:15, average pace of 9:35, AHR of 160. 10:11 for the warm up mile, then 7:01 and 6:54 pace for the 1/4 mile repeats, 7:38 and 7:40 pace for the 1/2 mile repeats, and 8:04 and 8:05 pace for the 3/4 mile repeats. Finished with a cool down mile of 9:48. Legs are still tired, and I need to catch up on sleep at some point.

5.5 Mile Tough Run

5.5 miles up at the lake, was pretty rough, the week off from running with too much drinking and eating and far too little sleep while out at WCG in Portalnd took its tool. 57:05 total time, average pace of 10:22, AHR of 163. So more than a minute a mile slower with the same AHR as my last run for a shorter run, bleh. Splits of 10:10, 9:29, 10:42, 10:40, 10:35 and 5:27 for the final .5 miles for a 10:52 pace.

8 Mile Pace Run

8 miles up at the lake in the morning. Felt pretty good, was doing a tempo run and figured I should see about going a bit faster. Splits of 9:48 for the warmup mile, then 8:36, 8:40, 8:41, 8:51, 8:44, 8:52 then a cool down mile of 9:25. I took one walk break before the 6 pace miles, then one break about half way through that, and then a break after the 6 pace miles. Ended up with a 1:11:41 overall time, 8:57 pace, 8 seconds off my 8 mile record. AHR was 164, so though I was pushing it, I probably could have been pushing it more.

5 Mile Morning Run

5 miles up at the lake in the morning. Was going to try to get a record mile the 2nd mile, but sorta ran out of gas, and then more or less coasted in from there. Splits of 10:03, 8:16, 9:25, 9:33 and 9:26, 46:45 total time, overall pace of 9:21, AHR of 159. Run felt good overall, but I'm not quite 100% fresh yet.

8 Mile Easy Run

8 miles up at the lake, getting going about noon. Took it fairly easy, 1:18:47 total time for a 9:50 pace, 157 AHR. Splits of 10:30, 9:53, 9:46, 9:40, 9:56, 9:46, 9:52 and 9:21. Feel pretty good overall.

O'Fallon Firecraker 5K

O'Fallon Firecracker 5K, ran most of the way with Bob. Was raining, but not too bad, felt all right out. Splits of 8:59, 8:36, 8:23 and 1:08 for the final .13 for a 8:42 pace. 26:51 official time, 8:38 pace. AHR of 162, so wasn't pushing it too hard. Was 117 out of 262 finishers, 84 of 138 men, and 22 of 34 of my 40-49 age group. Legs felt pretty good, was a pretty good run.

Speed Work 12 x 1/4 Mile

Was feeling pretty good, so figured I would do the Thursday Fleet Feet speed workout. 12 x 400m repeats, pace of 7:18, 6:59, 7:01, 7:05, 6:54, 7:01, 7:03, 6:57, 7:01, 6:59, 7:00 and 7:00. Overall with 1 mile warm up and .5 mile cool down and recovery walks 5.72 miles in 1:02:39, average pace of 10:57, AHR of 159, hitting 179-182 on the repeats. Legs felt surprisingly good.

2.55 Mile Walk In Neighborhood

Walked 2.55 miles around the neighborhood, 47:53 total time, average pace of 18:48. Legs are still tired, but not too bad. Should be ready for the 5K on the 4th of July.