It was suppose to be a nice easy run . . .

but as I hit the trail a girl was crusing on past at what looked like a good pace and I decided to match it. I stayed far enough back as to not be a stocker, and a mile later realized she was doing an 8:00 pace. I thought we were going faster then I normally do.

A half mile later she went one way and I went another. I took the opportunity to slow just a bit. Second mile was 8:31. Slowed a bit more and did 8:43 third mile. Then picked it back up a bit to 8:29, 8:26, and 8:34.

In all my 10k time was 52:24. That a PB for now. Next goal is to get it under 52 minutes. I did get a MHR of 191 bpm at the very end. Overall my AHR was 176 bpm so I should have a bit more. I could have eaten better that morning as well, but I wasn't going for any kind of speed run when I started out.

Speed Workout

Because I wasn’t at work I got a run in on Friday. Don’t have any stats for it. It was just a little run up to Copperhill and back; about 3.5 miles. Didn’t wear a watch, don’t know how long I was gone or how fast I went. Saturday on the other hand was a speed workout, six miles total, five half-mile sprints with quarter mile rests in between. My prescribed speed was actually for 800 meters in 3:52, but it’s easier to just set up the watch at half miles. Don’t know if you guys have heard but it’s cold out here; lows in the low 20’s and highs in the low 50’s. When I got up to the track it was in the high 40’s and very windy.

Hit the track and started with my one mile warm-up. Took it nice and slow trying to get loose. Then I picked it up and did a 3:51 half mile. It was a push and the thought of four more heading into that wind on the back leg didn’t sound like fun. My rest lap was nice and slow, then I picked it up and knocked out a 3:53 half mile. That one actually felt a bit better, but the rest lap was a welcome relief. The next two half mile sprints came in at 3:53 as well, but each one was harder; and each time I needed that rest lap even more. My fifth and final half-mile sprint was the toughest by a measure of two fold, but I nailed it at 3:52 exactly.

I got two things from the workout. First, I felt great hitting such tight splits in such inhospitable conditions. Second, I can’t believe how fast you are John. It was all I could do to maintain a 7:45 min / mile pace for a stick’n half mile, and that’s a warm up for you.

Sorry I couldn’t stay on the phone last night after my call dropped. I had arrived at my bother’s house and had to be sociable. What was the determination about the best way to be nice to your knees? I’m luck. I rarely feel knee issues so I haven’t thought about it much. Except for a slight pulled calf I haven’t had any issues really except for chaffing, which is only an issue on long runs.

Me run, swim, and bike

Hey, I got to swim on Tuesday. I swam 6x50, all out sprints, all at 43 seconds. At least I am consistent, even though slow. One of the really good swimmers has agreed to coach me, starting tomorrow to help me improve my speed, efficiency and endurance. Psyched. I ran 5 miles this morning. 1 mile warm up, 3 mile tempo run, 1 mile cooldown. My tempo pace was supposed to be at 7:13 but because my bloody nike + went on the fritz halfway through I have no idea if I really did it. I tend to think no, but I was within a few seconds I hope. It was very cold (24) and to complicate the matter I chose a loop route that has a decent slope to it. Next time I will choose a flatter route. My overall time as recorded by my watch was 41:00 but I am about ready to throw my nike + crap into the Mississippi River. My heart rate numbers seem to reflect that I was doing a good tempo run so I don't really care about my split times anyway. Ahr was 163, and mhr was 180. My first mile was about 8:30 but I have no idea what my last mile time was so i have no way of calculating my tempo splits. First mile was the fastest, bonked on the second mile, pushed the hardest on the third mile but it was probably my second fastest lap, went way slow on my cooldown mile and then had a good stretch. Tomorrow I will swim and then come home and bike for an hour or so, I hope. Friday easy run of a few miles, Saturday another 5 or 6 miles. I can't wait to hear from you about the baby, good luck, we will be anxiously waiting and praying for you.

Ten Miles the 2nd Time

Two days from baby – I really wanted to get last night’s run in. There’s little surety I’ll get any runs in for a couple of weeks once baby gets here. So I didn’t want to start missing before she even showed up. But with working late, and having the house be in total disarray when I walked in it took me until almost 9:00 to get out.

As I left the house I wasn’t totally sure it was okay. Kristi was less than happy with me going out so late for so long. And she was a bit emotional last night. The reality and stress of it all was really sinking in. But I went. And when I got home we both felt much better. She had taken the time and energy (perhaps annoyed energy focused at a husband that would say something stupid as he walked in the house like, “Wow this place is a wreck what did you guys do today”) to get some stuff organized. So ultimately the run was good for both of us. I think.

My plan was to go the same route as last Monday, but most of that route is along the dry river bed without anyone or anything around (except night critters;) kind of spooky in the dark. So I did what I could to lengthen my 6.2 mile route. The GPS is a very handy tool for that kind of stuff. I ended up climbing Hillsbourgh over in by our old townhouse, and then slipping on down to the trail I’ve taken John on north of our new house. This was a major variation to the almost completely flat routes I’ve run historically.

I’m pretty sure you’ve both been up that hill. It’s not as bad as the one by your parents place, but at 9:45 last night I was killing me. I don’t run hills much. Ultimately my splits ended up at 8:45, 9:09, 9:37, 9:35, 10:23, 9:44, 8:31, 9:41, 9:19, 8:46. I was supposed to average 10:11. I was under that at 9:21. Overall I was 1:09minutes faster than last week’s 10 miles. I started out a bit fast and kept slowing. Then the hill slowed me down plenty. But I made up time coming off the hill and by the time I was into my last couple of mile I just cruised because I wanted to get home. I’m telling you those isolated trails get spooky at night.

I’m hoping this won’t be my last run for a couple of weeks. I’m due for a speed workout on Friday night. My current plan is to get it in Saturday morning over at the track. The kids love those.

Tempo Run

After my 10 miles on Monday I missed all my mid-week short runs, but I just did my seven mile tempo run. (1 mile warm up; 5 mile work out; 1 mile cool down) Whole run was in 1:01:45; mhr 194; ahr 178. My heart rate was over 180 bpm for the tempo run (exclude warm up and cool down,) and over 185 bpm for the last three of the five miles. The whole thing felt great. For the tempo run I averaged 8:28 min miles with pretty tight splits, (8:22, 8:33, 8:36, 8:35, 8:13.) I was supposed to do 8:48 average which is what I did for my last tempo run, but I loved shaving those extra 20 seconds a mile. Best part was that my calf wasn’t even tender. I’m stretching more regularly.

The weather was great in the low 50’s, slightly breezy, and very sunny. I ran with an Ipod for the first time, and sucked down some PowerGel half way through; but I didn’t wear a BreathRight strip so I wasn't completely out of hand with gimmicks.

We’re five days from baby and John you guys are probably 10 to 15 days from baby. Mike you’re going to have to really step and be the driving force for the site for a few weeks. Then maybe you can loose the title Slacker.

Catch-up

Hey guys, I ran this route on Monday and again on Wednesday, both around 27:30. It has been very windy the past couple of days, and I have been doing a lot of plumbing, so my knees have hurt a bit. I intend to run this route tomorrow and see if I can cut the time down to 26:00. I know I can do it and a bit baffled as to why I have been nearly 30 seconds off my slowest pace in a year. I biked for a half hour Tuesday night and intend to bike again tonight, but it will have to be late as Christy is having her typical 4 hour relief society meeting. She complains that I have to meet every week but I think it is worse to meet once a month for 3 to 4 hours at a go.

Four More

Got in another four today. It felt good. All of it was on the road this time because I had to run to the grocery store to buy some things for dinner. I took Brayden with me so when I checked my times I was quite pleased to see that I averaged an 8:15. The last mile was closer to nine though with the uphill into the wind with a jogger thing though. Whatever, it felt good and I'm glad I went, even if it did make us late for dinner with friends to watch Michigan get destroyed by USC. :( Michigan played okay and USC had their number all night. Good game USC. MI needs better play calling.