8 Mile Run

8 miles up at the lake, running to the south end, then back and out on the spur for some hills, then a figure eight around the soccer field area, then back up the hill, then back to the start. Splits of 10:25, 10:09, 10:24, 10:17, 9:40, 10:07, 10:00 and 9:44, total time of 1:20:51, average pace of 10:06, AHR of 156.

3 Mile Run

3 miles around the neighborhood, was in the 20s, but not much wind so didn't feel all that bad out. Just wanted to get it over with, so ran a bit faster, 29:01 total time, 9:40 pace, 157 AHR, splits of 9:45, 9:45 and 9:30.

12 Mile Taper Run

12 miles up at the lake, windy, snowy, in the upper 20s. Snow let up during the run, but then the wind really kicked in from the west. Could have been worse I guess. 2:07:55 total time, 10:39 aveage pace, 148 AHR, so took it fairly easy. Figure my half marathon at Disney will be a lot like this run, with a good walk break every mile and splits just under 11 minutes. Splits of 10:52, 10:51, 10:46, 10:38, 10:43, 10:45, 10:39, 10:42, 10:24, 10:38, 10:39 an 10:13. Trail had about an inch of snow in most places, but parts were melted and cleared as the day went on.

10 Mile Run

10 miles up at the lake, running with the running club, but no one was running my pace, so I was solo. Did 2 miles before 7am, then did a big loop with a double back in the woods to get some extra distance. Cold and windy, in the 20s with a stiff wind from the south. Big tree was down in the woods, but was able to get over it, and there were a few smaller trees down as well. Took it fairly slow, 1:46:37 total time, 10:39 average pace, 150 AHR, splits of 10:41, 10:19, 10:24, 11:18, 10:59, 10:35, 10:50, 10:20, 10:36 and 10:31.

3 Mile Run

3 miles around the neighborhood, took it fairly easy. Was in the 40s out, a bit windy but not too bad. Figured I should get some running in as I plan on eating a big dinner for my birthday. 29:55 total time, 9:58 average pace, 158 AHR. Splits of 10:28, 9:42 and 9:43.

3 Mile Neighborhood Run

3 miles around the neighborhood, raining hard, was in the 40s out, not too windy. Just wanted to get it done with and get home. 30:18 overall time, 10:06 average pace, 153 AHR, splits of 10:23, 10:10 and 9:43.

7 Mile Run

7 miles up at the lake, running south to the tail, and then north towards the sailboat cove, and then back. After about a mile and a half, I knew I was going to have to stop and use the bathroom, which I did after some extra walk breaks at the soccer field, stopping the clock for about 5 minutes before getting going again. Splits of 10:40, 10:34, 10:27, 10:11, 10:10, 9:52 and 8:59. Was pushing it the final mile a bit, heart rate crept up to 168. 1:10:56 total time, 10:08 average pace, 150 AHR. About 32F out, but a 15MPH wind or so from the south made it feel cooler. First run in new shoes.

22 Mile Long Run

22 miles up at the lake while Judy ran 20. I walked 2 miles before and walked 1 mile afterwards to extend the time. 3:51:37 total running time, I did stop the clock for a 5 minute bathroom break around mile 6, then the 2 minute or so break at the car and bathroom around mile 12. Started off a bit fast and slowed down as I progressed, but kept the pace under 11 min/mile. 22.22 miles overall in 3:51:37, average pace of 10:25, AHR of 150. Splits of 10:24, 10:17, 10:16, 10:02, 10:05, 9:59, 10:10, 10:09, 10:15, 10:00, 10:21, 10:12, 10:13, 10:22, 10:35, 10:48, 10:54, 10:47, 10:51, 10:53, 10:53, 10:23 and a 2:19 lap for the final .22 miles (10:27 pace). Took a walk break every mile, overall the run felt pretty good. Finally... taper time!

12 Mile Morning Run

12 miles up at the lake, running 5 miles before 7am, starting at the sailboat cove, running 2.5 miles into the woods, then returning. Then I ran 7 miles doing a big loop plus the tail, starting out with Bob, then about half way through running with Bob, Tim and Sue, then Bob and Tim got ahead of us too much, so ran the final few miles with Sue, after the big loop, needed to get in .8 miles more, so ran out and back. 1:58:44 total time, 9:53 pace, 153 AHR, splits of 9:45, 9:37, 9:50, 9:46, 9:27, 9:47, 9:53, 10:00, 10:08, 10:16, 10:12 and 9:57. Slowed down a bit as things went on, but not too much. About 33F out, but stiff wind from the NW. Had a light dusting of snow, most of the paved trail was clear, but some still on the ground in the woods.

7 Mile Run

7 miles up at the lake, running to the south tail, then north to the sailboat cove on the lake side of the soccer fields, past the bathrooms, the returning the same way. Splits of 10:06, 10:04, 10:15, 10:06, 9:53, 9:43 and 9:40, average pace of 9:58, AHR of 157, high compared to last run and not sure why, though I was a bit short on sleep, so that might be part of it. Was about 18F out, but no wind, so didn't feel too bad out.

4 Mile Cold Run

4 miles up at the lake in the morning, pretty cold, in the 20s but stiff wind. Ran a half mile north from the restaurant, then returned and did the lower loop, adding in the south tail as well. Splits of 10:11, 10:17, 9:58 and 9:30, total time of 39:57, average pace of 9:59, AHR of 150. Felt pretty good overall.

20 Mile Long Long Run

20 Miles up at the lake, ran 7.55 miles on my own, then met up with Bob and running 10 miles with him, then ran a final 2.45 miles on my own. Splits of 10:35, 10:23, 10:05, 10:25, 10:47, 10:35, 10:20 and 5:36 for .55 miles (10:16 pace), which is around a 10:25 pace. The 10 miles with Bob, the splits were 9:37, 9:35, 9:45, 10:52 (stopped at car and swapped out water bottles), 9:41, 9:47, 9:55, 10:01, 9:41 and 9:58 for around a 10:00 pace for those 10 miles. Finished up with a 10:50, 10:53 and 4:52 for the last .46 miles (10:42 pace). Overall 3:24:22, 10:13 pace, AHR of 152. Tired at the end, but not as bad as it could have been. Walked about a mile afterwards while cooling down.

10 Mile Run

10 miles up at the lake, ran 2 miles before 7am by just running from the Sailboat cove counter clockwise to the soccer field and back, then ran a big loop counter clockwise with Tim and Sue, and after that finished up with 2 more miles. Splits of 9:51, 9:48, 10:37, 10:28, 10:43, 10:55, 10:41, 10:27 and 9:32. Total time of 1:43:16, average pace of 10:19, AHR of 147. Took it fairly easy, we'll see how tomorrow goes.

7 Mile Treadmill Run

Wednesday was very windy out, and this morning was about 10F out with some wind, so decided to go into the office and run on the treadmill there. 7 miles in 1:09:00, average pace of 9:51, didn't wear a heart monitor, so no clue there. Was a bit warm in the room so I was sweating pretty good. Pretty steady pace, took a walk break every mile as well. Worked out OK, but wouldn't want to do it too often, pretty dull.

4.5 Mile Run

4.5 miles up at the lake, running north for a half mile, then south and through the woods, the returning. Took it pretty easy. 45:20 total time, 10:04 average pace, 150 AHR. Splits of 10:26, 10:25, 9:52, 10:00 and 9:08 pace for the final half mile. Weather was all right, 30s and not too much wind.

16 Mile Long Run

16 miles up at the lake, running north from the restaurant along the inside path 1.5 miles, then back past the restaurant, then a big loop counter clockwise, cutting across the soccer field then running on the inside path to the circle, then out on the spur until I got to 9.5 miles total, then I returned the same way. Was able to maintain a 10:30ish pace the whole way, with the last 2 miles being a bit slower. 16 miles in 2:47:45, average pace of 10:29, AHR of 151. Splits of 10:40, 10:33, 10:30, 10:29, 10:20, 10:28, 10:24, 10:19, 10:19, 10:20, 10;26, 10:31, 10:29, 10:24, 10:41 and 10:46. Pretty good feeling run and I wasn't overly tired at the end. Glad to have tomorrow off though.

Fun On The Freeway 5K

Fun On The Freeway 5K this morning, got there about 7am, then had to walk a long ways around to get to the start line as there was no way to get to the interstate other than the ramps. Ran with Bob, was planning on runninga bit slower, but Bob picked up the pace in mile 2 and 3. 28:53 total time, 9:19 pace, splits of 10:27, 9:25, 8:15 and 0:44 for the final 1. miles, 7:25 pace. AHR of 151, with a 163 average for the final .1 so it was picking up. Good feeling run overall, time to take a bit of a nap before the afternoon long run.

Snowball Series 15K in Queeny Park

Snowball Series 15K in Queeny Park. Cold morning, about 20F when we headed out, but it did warm up as we ran, but it also got a bit windy, so it still felt pretty cold. One half loop and two full loops of a course, so covered the same areas a few times. Easy to forget how hilly the course is too. Run was pretty good overall, 9.36 garmin miles in 1:34:27, average pace of 10:05, AHR of 161. Took at least one walk break most every mile, and some miles more than one if I ran into a hill I just didn't feel like running up. Splits of 9:45, 10:16, 9:41, 10:02, 9:59, 10:27, 10:15, 10:11, 10:06 and 3:40 for the final .36 miles (10:07 pace). All right run, should have taken it easier probably as we have a 5K in the morning and a long run in the afternoon tomorrow.

7 Mile Run

Chilly out, about 30F and a bit of a breeze, but not too bad. Taking it easy, wanted to keep my heart rate around 150. Ran north to the circle, then south to the tail, then through the woods and up towards the sailboat cove, then back to the restaurant. 7 miles in 1:12:46, average pace of 10:23, AHR of 148, splits of 10:54, 10:37, 10:23, 10:17, 10:22, 10:25 and 9:45. Run felt pretty good overall.

4 Mile Morning Run

Legs were beat on Monday, figured I'd take an extra day off, so back at it on Wednesday instead of Tuesday. Ran up at the lake, starting at the restaurant, running to the south tail, then through the woods to just past the overpass, then back through the woods and to the restaurant. 4 miles in 39:57, 9:59 pace, AHR of 154. Cool out, about 38F, not too breezy, overcast. Run felt fairly good, splits of 10:11, 10:01, 10:00 and 9:43.