Wanted to get back to running so bad that I could hardly stand it. Nice tempo pace for me. Ran without my shirt for most of the run. My right achilles is sore now. Activity Route: -- Elev. Avg: 1289 ft Location: Republic, MO Elev. Gain: +6 ft Date: 03/09/09 Up/Downhill: [+252/-246] Time: 03:58 PM Difficulty: 2.8 / 5.0   Weather: Fair   67 F temp; 37% humidity   67 F heat index; winds SE 15 G 24 Performance Distance: 6.00 miles Time: 0:53:01 Speed: 6.8 mph Pace: 8' 50 /mi Heart Rate: 154 bpm (Avg) Calories: 797 169 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 176 - 195 0h 00m 0%  0.00 mi Zone 4 156 - 176 0h 29m 55%  3.37 mi Zone 3 137 - 156 0h 31m 58%  3.13 mi Zone 2 117 - 137 0h 01m 1%  0.10 mi Zone 1 98 - 117 0h 06m 11%  0.06 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 44 -0' 06 6.9 +0.1 148 +39 ft 2 8' 47 -0' 03 6.8 +0.0 155 +4 ft 3 8' 48 -0' 02 6.8 +0.0 156 +13 ft 4 15' 47 +6' 57 3.8 -3.0 150 +10 ft 5 8' 41 -0' 09 6.9 +0.1 157 -23 ft end 8' 42 -0' 08 6.9 +0.1 160 -36 ft Versus average of 8' 50 min/mile

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Activity Route: -- Elev. Avg: 0 ft Location: Republic, MO Elev. Gain: +0 ft Date: 03/08/09 Up/Downhill: [+0/-0] Time: 11:40 AM Difficulty: 0 / 5.0   Weather: Mostly Cloudy   54 F temp; 74% humidity   54 F heat index; winds W 15 G 24 Performance Distance: 12.28 miles Time: 0:51:27 Speed: 14.3 mph Pace: 4' 12 /mi Calories: 744 Map   Elevation (ft)   Speed (mph)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 4' 23 +0' 11 13.7 -0.6 -- ft 2 3' 43 -0' 28 16.1 +1.8 -- ft 3 3' 05 -1' 06 19.4 +5.1 -- ft 4 2' 41 -1' 30 22.4 +8.1 -- ft 5 3' 36 -0' 35 16.6 +2.3 -- ft 6 3' 24 -0' 47 17.6 +3.3 -- ft 7 4' 10 -0' 01 14.4 +0.1 -- ft 8 5' 12 +1' 00 11.5 -2.8 -- ft 9 5' 22 +1' 10 11.2 -3.1 -- ft 10 3' 57 -0' 14 15.2 +0.8 -- ft 11 6' 02 +1' 50 9.9 -4.4 -- ft 12 4' 14 +0' 02 14.2 -0.2 -- ft end 5' 40 +1' 28 10.6 -3.7 -- ft Versus average of 14.3 mph

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New Year, busy times

I started 2009 off with a vacation and then flowed right into training for two weeks in Virginia (just outside of D.C.). I returned back home on the 17th and jumped right back into the daily routine. My marathon training continues as well as my goal to get to 155. I am currently 161 pounds (as of this morning). I have an 18 mile training run scheduled for Saturday with Rob. We ran 6 miles last night in the snow. I have started my next class in Grad school, it's online so I have to be disciplined. I currently have two races planned. The psycho wyco trail race (10 miles) on Feb. 14 and the Flying Pig Marathon in Cincinatti, Ohio on May 3.

St. Petersburg Beach

 
On our anniversary in 2007, Susan and I flew to Tampa and went to St. Petersburg Beach, Florida. We absolutely loved the area that we came back this past August. When we were talking with the girls about where they would like to go over Christmas break, they said they wanted to go somewhere warm. We left on Friday morning and headed to just south of Atlanta. That trip took us about 12 hours. The next day we had a short day and arrived around 3:30 on Saturday afternoon. Our condo that we reserved for 4 days is a two bedroom, two bath. We are having a great time. We have enjoyed walking on the beach every morning and evening. We will be here until Wednesday morning when we head to Orlando to visit Shamu for New Year's Eve. Thursday we will comeback to St. Petersburg for one night and the girls and Susan will fly back to Springfield. I will be on my way to Virginia for some Public Health Service training for two weeks.

Christmas Day Run

Well another year is coming to a close. I have really increased my running lately. Last week I logged 26 miles and the week before I logged 25. I owe the increase in my intensity to Rob, who has embraced running at an obsessive level. I am also big time trying to get my weight to 155. I am feeling really good running at this weight (167). Today I ran 6 miles in Republic. The sun was out and was shining brightly. The crisp December air was highlighted by a 20 mph wind from the South. Surely this wind running will help my overall speed in the spring when marathon time comes around.

Activity Route: -- Elev. Avg: 0 ft Location: Springfield, MO Elev. Gain: +0 ft Date: 12/07/08 Up/Downhill: [+0/-0] Time: 08:12 AM Difficulty: 0 / 5.0   Weather: Fair   28 F temp; 55% humidity   28 F heat index; winds SE 12 Performance Distance: 10.00 miles Time: 1:38:38 Speed: 6.1 mph Pace: 9' 52 /mi Heart Rate: 148 bpm (Avg) Calories: 1752 170 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 176 - 195 0h 00m 0%  0.00 mi Zone 4 156 - 176 0h 20m 20%  2.17 mi Zone 3 137 - 156 1h 12m 73%  7.43 mi Zone 2 117 - 137 0h 11m 11%  0.93 mi Zone 1 98 - 117 0h 01m 1%  0.11 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 37 -0' 15 6.2 +0.1 140 -- ft 2 10' 04 +0' 12 6.0 -0.1 145 -- ft 3 9' 48 -0' 04 6.1 +0.0 145 -- ft 4 10' 21 +0' 29 5.8 -0.3 147 -- ft 5 9' 49 -0' 03 6.1 +0.0 148 -- ft 6 10' 09 +0' 17 5.9 -0.2 148 -- ft 7 10' 16 +0' 24 5.8 -0.2 149 -- ft 8 10' 01 +0' 09 6.0 -0.1 148 -- ft 9 9' 54 +0' 02 6.1 -0.0 152 -- ft 10 8' 55 -0' 57 6.7 +0.6 160 -- ft end ** ** ** ** 170 ** ft Versus average of 9' 52 min/mile ** Insufficient data to calculate this split

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The training continues

I managed another week in which I logged 6 days of activity. I ran 4 days and swam 3 days. I know that sounds like 7 but I actually swam and ran on the same day on Friday. You can see my dailymile widget that keeps my miles logged on this same page. Rob and I are gearing up for the Turkey Trot on Thursday and we are both excited about it. I am hoping to crush my PR by at least 2 minutes, but it's going to be tough.

Dailymile

Ravished after a run.

Went for a little run with Rob today after work. The temp at start was about 43. I decided to run the first mile at a pretty fast pace and wound up running 7:19 for the first mile. Rob and I ran together on a course that he had been telling me about and it wound up being the exact same way I had been running during the summer. After we got back to his house I had run 5 miles, so I decided to take it up a notch for the way home. I pushed it very hard and finished the last mile in 7:15 which leads me to wonder if I am going to be able to break 23 minutes in the Turkey Trot on Thanksgiving. I haven't used my inhaler in over a year, but the air was cold today and I almost went for it, but decided against it.  We had supper shortly after I got back to the house and I felt like my body absorbed every calorie in about ten minutes, which left me very hungry and searching for calories. I went to Wal-Mart after I took the girls to dance and I bought a box of Snyder's of Hanover Bavarian Pretzels, ate three of them and had a Diet Mt. Dew. I realize it wasn't necessarily the best choice considering I had candy already today and I am trying to lose 10 pounds. I know that I need to drink more water. I am really enjoying my training and can truly envision one day completing a triathlon.  I have increased my swimming to three days a week and can swim a half mile without stopping. 

Very windy run with Rob 2.0. Activity Route: -- Elev. Avg: 1259 ft Location: Springfield, MO Elev. Gain: +3 ft Date: 11/11/08 Up/Downhill: [+239/-236] Time: 09:00 AM Difficulty: 2.9 / 5.0   Weather: Overcast and Windy   47 F temp; 82% humidity   47 F heat index; winds SE 26 G 36 Performance Distance: 6.23 miles Time: 1:04:51 Speed: 5.8 mph Pace: 10' 25 /mi Heart Rate: 148 bpm (Avg) Calories: 1076 180 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 176 - 195 0h 00m 0%  0.04 mi Zone 4 156 - 176 0h 25m 39%  2.65 mi Zone 3 137 - 156 0h 32m 49%  3.22 mi Zone 2 117 - 137 0h 06m 10%  0.54 mi Zone 1 98 - 117 0h 03m 5%  0.12 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 59 -0' 26 6.0 +0.2 137 -7 ft 2 9' 51 -0' 34 6.1 +0.3 141 -16 ft 3 9' 52 -0' 33 6.1 +0.3 148 -10 ft 4 10' 01 -0' 24 6.0 +0.2 154 +10 ft 5 10' 06 -0' 19 5.9 +0.2 159 +20 ft 6 8' 59 -1' 26 6.7 +0.9 164 +4 ft end 24' 53 +14' 28 2.4 -3.3 127 +4 ft Versus average of 10' 25 min/mile

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Was a little windy but after about a mile started to really loosen up. A stupid dog chased me at about the 1/2 mile mark. I wore my Heart Rate monitor for the first time in a long while. Activity Route: -- Elev. Avg: 1279 ft Location: Republic, MO Elev. Gain: +3 ft Date: 11/06/08 Up/Downhill: [+193/-190] Time: 08:10 AM Difficulty: 2.1 / 5.0   Weather: Fair   52 F temp; 83% humidity   52 F heat index; winds W 17 G 22 Performance Distance: 4.50 miles Time: 0:38:45 Speed: 7.0 mph Pace: 8' 37 /mi Heart Rate: 162 bpm (Avg) Calories: 786 178 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 176 - 195 0h 00m 1%  0.07 mi Zone 4 156 - 176 0h 35m 91%  4.12 mi Zone 3 137 - 156 0h 04m 11%  0.49 mi Zone 2 117 - 137 0h 00m 0%  0.00 mi Zone 1 98 - 117 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 49 +0' 12 6.8 -0.2 157 +23 ft 2 8' 47 +0' 10 6.8 -0.1 160 +20 ft 3 8' 32 -0' 05 7.0 +0.1 164 +10 ft 4 8' 24 -0' 13 7.1 +0.2 165 -19 ft end 8' 30 -0' 07 7.0 +0.1 165 -30 ft Versus average of 8' 37 min/mile

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