8 Mile Speedy Run

8 miles up at the lake, pushing it a bit to see how things feel. Running harder seems to bother my left heel more than taking it easy, that's for sure, was pretty sore when I was done, but it didn't slow me down as I ran. 8 miles in 1:11:07, average pace of 8:53, AHR of 164. Splits of 9:02, 8:45, 8:56, 8:58, 9:01, 8:58, 8:55 and 8:28. Cool out, good run overall, I should be able to push it for the upcoming half marathon.

6 Mile Run

6 miles out at the lake, running out on the spur, then south and through the woods and back. Was about 49F out, light rain, but nothing too major. Took it easy to see if it would make the heel hurt less, and it seemed to have worked, though it could be that it was only 6 miles, so who knows. 1:03:55 total time, 10:39 average pace, 151 AHR, splits of 11:12, 10:48, 10:29, 10:46, 10:33 and 10:03.

16 Mile - Going Long Again

16 miles out at the lake, running a mile out and back on the spur starting at the restaurant, then south and through the woods and doing a figure 8, going out and back on the spur again, then through the woods and back. Was getting tired and my heel was hurting by the end, but didn't really slow down. Was cool out, in the 50s, quite windy and a light rain most of the way, but never rained hard. 16 miles in 2:37:52, average pace of 9:52, AHR of 158, though it was over 160 for the last 4 miles. Splits of 10:14, 9:54, 9:56, 9:49, 9:51, 9:45, 9:50, 9:47, 9:51, 9:58, 9:50, 9:49, 10:04 (garmin acted up a bit here as I was going through the woods), 9:39, 9:48 and 9:40. So after the warm up mile, all miles between 9:39 and 10:04, a very consistent run. Felt good to go long as it had been a while, so it was a bit of a test of how the body is doing. Though I may not PR @Grandma's, I don't think I'll have any trouble finishing. I am clearly going to need to get my heel checked after that though, as it's getting worse.

7 Mile FFRC Run

7 miles out in St Charles on the St Charles course, running with Rick, Jim, Ken and Vicki. I lost them for a bit when I took a walk break, and I turned around at 3.5 miles to head back so ran back solo. Not a terrible run, but it was 64F out with a 61F dewpoint, so rather uncomforatble and it showed in my heartrate. I took it easier on the way back. Splits of 9:47, 9:35, 9:31, 9:57, 10:05, 9:58 and 9:54, overall pace of 9:50, AHR of 162, total time of 1:08:51.

8 Mile Evening Run

8 Miles up at the lake in the evening, running to the south tail, then out on the spur and back. Conditioning is a bit shot, had to take a walk break every mile and just didn't seem to ever get in a groove. Right about 70F out but dry and not windy, so felt all right out. Splits of 9:58, 9:53, 9:58, 9:55, 9:52, 9:51, 9:48 and 9:54. Overal a decent run, but I need to get back into shape after not running much the last week or so. Overall time of 1:19:13, pace of 9:54, AHR of 162.

3.2 Mile Run in Charlottesville, VA

3.2 Miles out in Charlottesville running with Wang, we ran up the big, massive, huge, etc hill, then back down. Took a few walk breaks, but it wasn't all that bad, temperature was pretty good, in the 60s. 35:32 total time, 11:05 average pace, did not wear the heart rate but wasn't pushing it too hard.

7 Mile Moring Run

7 miles up at the lake, running out on the spur and back. I was going to do a tempo run, but I just couldn't seem to run fast enough to get my heart rate up high, and needed a walk break every mile. Overall though, a pretty good run. 1:02:26 total time, 8:55 average pace, 158 AHR, splits of 9:24, 8:55, 8:53, 8:56, 8:41, 8:53 and 8:42. Cool out, in the upper 50s/lower 60s, sunny, light breeze.

12 Mile Run

12 miles out at the lake, I ran south past the end of the tail, to the swimming pool, then south into the neighborhood until I got to 2 miles, then returned, then headed out on the spur and back to make 12 miles. 1:59:39 total time, 9:58 pace, 154 AHR, though the garmin was flaking out a bit at the start and I had a 165 average for the first mile. Most miles were 151+/-2, though it was starting to get warm out (77F at the car when I was done) and my last two miles were 156 and 160, but I was also getting a bit tired and was trying to get my average pace under 10 minutes/mile. Splits of 10:21, 10:14, 9:56, 9:55, 10:05, 9:52, 9:57, 10:11, 9:26, 10:01, 9:48 and 9:47. Run felt pretty good, left heal was a bit sore for most of it, but it wasn't really slowing me down or affecting my form, so I'm not going to worry about it for now.

8 Mile Run

8 miles out in St Charles, ran with Tim and Sue. Took it fairly easy, 8 miles in 1:22:05, average pace of 10:15, AHR of 151. Very nice out in the upper 50s, very little wind and sunny. Splits of 10:20, 10:25, 10:15, 10:24, 10:07, 10:21, 9:57 and 10:11. More or less took no walk breaks, but felt fine with the slightly slower pace.

5 Mile Social Run

5 miles in the evening, running out in St Charles with the Fleet Feet social running group. Ran with Tim and Sue out 2.5 miles then back, 5 miles round trip. Did not have my Garmin so no splits or heart rate, total time was from Tim's stopwatch. Easy feeling run, but my legs were a bit tired from the speed workout.

10 x 1/4 Mile Speed Work

Speed workout this morning. Overcast, in the 60s, a bit of a breeze, felt pretty good out. Did 10xQuarter miles with 2 minute walk breaks, and started with a warm up mile of 9:55 and finished with a cool down mile of 10:12. I started running out of gas a bit the last few, but mile pace of 7:16, 7:05, 6:47, 6:55, 6:48, 6:51, 6:58, 6:54, 7:42 (up the overpass hill) and 6:51. Was beat by the end, but overall felt pretty good.

5 Mile Neighborhood Run

5 miles around the neighborhood in the morning, temperature was in the low 60s, but was dry and a breeze so it felt pretty good. 49:47 total time, 9:57 average pace, 153 AHR, splits of 10:18, 9:49, 10:01, 9:57, 9:39. Legs were a bit tired, but overall a good run.

Lincoln Memorial Half Marathon - Springfield, IL

Lincoln Memorial Half Marathon in Springfield, IL. At 5:30am it was pouring, at 6:30am while driving down to the race start, it was sprinking, and by the 7:30 start, no rain. In the 50s for the race, felt pretty good out. I started a bit slow and ended up not being able to make up the time to get under 2 hours. I thought I was going to make it, but of the .09 miles the garmin gained during the race, .05 of it was in the last 1.1 miles, and I just couldn't kick it in high enough to shave off the seconds. 13.1 miles officially in 2:00:11, average pace of 9:11, AHR of 163. For the last 5 miles my average heart rate was 170 or so, with the lowest mile average was 169, so I was pushing it quite a bit. Couse had a few hills, but was fairly flat. Splits of 9:55, 9:12, 9:20, 9:27, 9:16, 8:52, 9:24, 9:10, 8:29, 8:51, 8:58, a 20 second lap at 8:58 pace to get back in sync with the mile markers, 9:03, 8:38 and a 1:11 for .15 miles to finish, 7:57 pace. Ran with Rachel from the Fleet Feet running club for the first half of the race, ran with a woman from Indiana for the second half as I sped up. Good race, will probably do it again.

5 Mile Social Run

5 miles in the evening, running out in St Charles with the Fleet Feet social running group. Ran with Sue until she turned back at the 1.5 mile mark, then caught up and ran with Amanda the rest of the way. 5 miles in 48:42, average pace of 9:44, AHR of 161, splits of 9:24, 9:36, 10:10, 9:49 and 9:42. Was in the 80s, but fairly windy and not very humid, so didn't feel too bad out, but clearly my body is not ready for warm running just yet.