4 Mile Easy Run

4 miles up at the lake with the FFRC, running with Jason and Kelly. Took it easy, doing the upper loop running on the outside part of the soccer fields. AHR of 151, 39:48 total time, 9:57 average pace, splits of 10:25, 9:44, 10:01 and 9:38. Had flooded up at the lake, the path didn't have water but did have quite a bit of debris.

8 Mile Tempo Run

8 miles up at the lake, feeling pretty good so did a tempo run. 1:10:39 total time, 8:49 average pace, 166 AHR. Splits of 9:01 and 8:50 for my warm up miles, then 8:16, 8:19, 8:29, 8:22, then cool down miles of 9:45 and 9:34. Was pretty tired by the time I was done, but it felt good.

5 Mile Morning Run

5 easy miles up at the lake, running to the south tail, then north to the soccer fields on the inside trail, across the parking lot, and then back south on the outside trail back to the circle. Ran up the hill then down and back to the restaurant. 5 miles in 49:58, average pace of 9:59, AHR of 149. Splits of 10:35, 9:52, 9:56, 9:38 and 9:55.

10 Mile Easy Run

10 miles up at the lake. Was pretty tired after the trail run Saturday, so took it fairly easy. Was thinking about running 12, but then my stomach started feeling a bit iffy, so figured 10 was enough. Started running to the south tail, then through the woods, up to the sailboat cove, down on the outside of the soccer fields, across the parking lot, then down to the circle and out on the spur and back. Total time of 1:44:16, average pace 10:25, AHR of 151, splits of 11:25, 10:28, 10:01, 10:09, 10:37, 9:44, 10:14, 10:29, 10:32 and 10:32. Need a day off.

Wild In The Woods Indian Creek Park 10M

Wild in the Woods 10M run at Indian Creek Park. Mile markers were off, and the garmin flaked out for a few seconds. 10 miles in 1:41:34, average pace of 10:22, AHR of 168. Course was very muddy, made for hard running. Was quite tired by the end. Splits of 9:14, 10:08, 10:27, 10:49, 11:01, 11:11, 10:35 pace for .86 miles, 10:15 pace for .72 miles, 10:01, 10:01 and 10:09 pace for the final .21 miles. Overall garmin said it was 9.79 miles. I was 59 of 87 runners overall, 45 of 59 men, and 9 of 11 in my age group.

8 Mile Tempo Run

8 miles up at the lake, running the south tail then out on the spur and back. Took it a bit easier, 1:12:59 total time, 9:07 average pace, 159 AHR. Splits of 9:40, 8:50, 9:06, 9:05, 9:11, 8:47, 9:18 and 8:58.

5 Mile Run

5 miles up at the lake, running the south tail and then out on the spur and back. Took it easy, went all right, heart rate was a bit high considering. Lower 50s out, a bit overcast, light wind. 48:58 total time, 9:47 average pace, 155 AHR, splits of 10:06, 9:52, 9:47, 9:51, 9:20. We'll see how the tempo run tomorrow goes.

16 Mile Run - Record Pace

16 miles up at the lake, about 45F out, overcast but didn't rain on me. Ran to the south tail, then out on the spur to the tunnel, then a big loop counter clockwise, cutting across from the outside to inside at the soccer fields, then back out on the spur to the tunnel, then back to the car. Decided to push it a bit since I have a few days off from running. 2:29:55 total time, 9:22 average pace, AHR of 154, splits of 9:34, 9:25, 9:20, 9:22, 9:31, 9:34, 9:37, 9:40, 9:32, 9:16, 9:14, 9:35, 9:13, 9:12, 9:00 and 8:44. Was pretty tired by the end, but wasn't completely dead.

8 Mile Run

8 miles up at the lake, running to the south tail, then out on the spur to the tunnel, then back and up to the soccer fields and back. Ran hard the last mile to get under a 9:30 pace for the run. 8 miles in 1:15:56, 9:29 average pace, 150 AHR, splits of 10:21, 9:37, 9:36, 9:36, 9:34, 9:32, 9:34 and 8:02 for the final mile. Overall a good run, but didn't want to run too hard. About 45F out and a bit breezy, but not too bad.

6 Mile Run

6 miles up at the lake, doing a big loop counter clockwise, running across from the outside to the inside at the soccer field. Splits of 10:11, 9:57, 9:52, 9:44, 9:29 and 9:09. Overall pace of 9:44, AHR of 150 or so (garmin was acting up the first mile, then settled down). Legs were a bit tired, but not too bad, 45F or so out, a bit breezy, was able to run in shorts though.

6 Miles Up at Lake

Going to be out of town over the weekend, so going to try to get in 4 days of running. Wasn't too bad even though I had ran 20 miles the day before. Was going to run for an hour, and just ran around at the lake. Had to stop and go to the bathroom about half way through the run, stopping the clock for about 3 minutes. Started raining on me the final mile, but overall a good run. 6.33 miles in 1:01:19, average pace of 9:41, AHR of 148, was about 40F out, but no wind, so felt all right.

20 Long Miles

20 miles up at the lake, running the big loop counter clockwise, stopping at the soccer field for a quick bathroom break, then out on the spur, then returned the same way, stopping again at the soccer field for about 4 minutes for another bathroom break, stopping the garmin for that. 20 miles in 3:32:34, average pace of 10:37, AHR of 145. Ran fairly consistent, with splits of 11:05, 10:39, 10:34, 10:29, 10:26, 10:24, 11:14, 10:37, 10:51, 10:32, 10:29, 10:37, 10:55, 10:25, 10:43, 10:48, 10:40, 10:44, 10:19 and 9:54. Heart rate for the final mile was 153. I took a walk break every mile, overall a good run. Was about 40F out at the start, around 50F by the time we got done, was able to wear shorts, but it was a bit chilly for a while.

12 Foggy Miles

12 miles up at the lake, running with Bob. Very foggy out, was about 38F at the start, so ran in pants and long sleeves and gloves. Bob was wanting to get 12 miles in, so figured I'd run with him. 12 miles in 1:53:39, average pace of 9:28, AHR of 158. Spits of 9:42, 9:55, 9:20, 9:31, 9:32, 9:19, 9:28, 9:05, 9:46, 9:21, 9:23 and 9:10. Overall a good run.

8 Mile Run - Another Record

8 miles up at the lake, running south, then north to and past the sailboat cove and then back. 2 miles warm up, then 4 miles hard, then 2 miles cool down, though the warm up and cool down were ran pretty hard too. 1:08:47 total time, 8:35 average pace, splits of 9:13, 8:42, 8:16, 8:09, 8:19, 8:07, 9:00 and 8:58. AHR of 162. During the warm up/cool down miles took walk breaks, and took one short walk break when I turned around at 2.75 miles into the hard 4 miles. Record 8 mile run, the middle 4 miles were a record 4 miles, and middle miles were record 5 mile too. I even ran 7 miles in under an hour for the first time. Cool out, about 60F, little wind, felt good.

5 Mile Easy Run

5 miles up at the lake, running south, then up towards the sailboat cove, then back. Took it easy, but wanted to keep it under 10min/mile pace. Splits of 10:10, 10:03, 9:58, 10:11 and 9:33. AHR was 153, though it was probably a bit lower as it took a while for it to settle in, registering over 200 for a while at the start before I started sweating. Ran in the afternoon because of rain in the morning, was in the 60s, overcast and a bit windy.

16 Mile Record Run

16 mile run up at the lake, running to the south end, then out on the spur to the parking lot, then back to the restaurant, around into the woods up to the sailboat cove, then back. Was cool out and my legs felt pretty good, and I mostly ran negative splits. 10:33 for the warm up mile, then 9:56, 9:56, 9:53, 9:59, 9:54, 9:51, 9:45, 9:43, 9:41, 9:38, 9:36, 9:37, 9:32, 9:35 and a final mile of 8:44. Pushed it a bit the final mile, heart rate got up to 168, other than the final mile max heart rate was 162, so wasn't pushing it too hard. Overall AHR was 152. Total time of 2:36:03, average pace of 9:45. Was in the 40s when we started at 8:14, was in the 50s when we got done, but was sunny and nearly zero wind. Record pace for a 16+ Mile Run.

Wild In The Woods Klondike Park 7 Mile

Wild In The Woods Klondike Park 7 Mile. Ran with Bob more or less the whole way. Was a pretty tough trail, though a few miles were on the Katy Trail and Lewis and Clark Trail, which are flat crushed gravel, so got a bit of a rest here and there. 1:06:40, average pace of 9:31, AHR of 167, so was pushing it some. Splits of 9:29, 10:20, 8:47, 8:51, 10:13, 11:34 and 8:11 pace for the final .91 miles according to the Garmin to the finish. Bob was kicking it in as he could 'smell' the finish line, heh. AHR of 167, got up to 175 a few times on the hills and near the end with the fast running to the finish. I was 50 of 93 finishers, 6 of 8 in my age group, 42 of 62 men. Very happy with the run.

6 Mile Run

Legs were pretty tired from yesterdays run, so decided not to do speedwork, but still wanted to get in some miles. Ran around at the lake, hitting lap at the intersections to get distances of the different segments, so I didn't have 'mile' splits. Ran consistently though, 6 miles in 57:55, average pace of 9:39, AHR of 153. Was about 70F out, a bit of rain, quite windy, but felt fairly comfortable.