Hills and Speedwork in the same workout.

I sat in my kitchen for 10 minutes trying to get myself to go run. I finally did. I had a lot of stress and other issues bubbling around in my brain. I finally went outside and stretched out to run. I had planned all week to do either 5 or 7.5 today, and here I was, struggling to even put my shoes on. As I stretched, I decided I would do a hill workout and just go from there. As I ran, I decided I would do hills and speed - why not? At just over a mile in to my regular route is an overpass. I ran over that, back over that, and then back again. I hit mile two at about the top of the 3rd crest. I was fairly happy with how fast I was able to climb the hills, and then speed up on the way down. I began my walking recovery at about 2.4 miles and after my first bout of that - I decided to do start the speedwork. I hit mile 3 just as I was to start the climb on the overpass again and for the last time. I walked the flat and then "sprinted" the downhill. I don't know whether to call what I was doing "fartleks" or if they weren't more accurately "strides". In any event, I was enjoying myself, except for the wind. It was a cold wind, and a bit of a bear when it was a headwind.

In any event, I ended up with splits of 9:11, 9:15, 9:49, 10:51, and 3:52. My overall pace was slower than I wanted, but I suppose that is due to the far too much walking I did in mile 4 - and the headwind. On a good note, there was a 669 calorie burn. Maybe tomorrow I'll get in a long run in preparation for the Siberian. I hope I can get it done with no rain

Training

I have just scheduled my training for the Illinois half-marathon. (only a half because I am only half crazy :D ) I am going to use the "Break 2:00 or bust" plan from Runner's World. I still need to figure out what cross training I will do - which when it gets warmer I will assume will biking, but one never knows. I really should do some Yoga as I hear that helps and of course strength training - but we'll just have to see how things work out. I must admit, it was a little daunting putting it in - possibly because I started at the end and worked backwards.

I'm getting excited about running again, and I hope you are too. I am planning a 7 mile training run in just two weeks. That should be interesting. One thing I know for sure and for certain is I am going to have to run faster. Training plan will begin on my daughter's 7th birthday - 2/21. I will have to do some good base building in Jan and early February and maybe some speed work in mid Feb. If you'd like to join me please let me know. Would love company, especially on the weekend long runs.

Slow Mileage is Better than No Mileage

I got off work a little early so I hustled home and changed. I probably didn't stretch as much as I should, but I was short on time. I went out intending to do 4 miles and I accomplished that. I decided part way through the run that I was going to start talking walking breaks if i ran my first 2 miles fast enough. During mile 3 I decided my goal for this run was to run the second faster than the first and the fourth faster than the 3rd. I was successful in that adventure. My "run" time was actually 38:13. I usually just stop the watch on the next round minute or whenever I get back to my driveway. My splits were 9:06, 8:55, 10:30, 9:51. My mile 3 and 4 were done in somewhat fartlek style starting with a walking recovery and then running hard (just short of a sprint) from pole to pole. I would then walk about 1/2 of the distance and jog out the rest. I thought I was going to beat Buster this time. I was wrong. He came out of nowhere during mile 4. Oh - yes, the route I used was the overpass/icy route. Had to go that way to avoid other dogs. It actually was not that icy. More puddles than anything, and of course with the temperature dropping, it could get slick quick.

Snow coming Thursday night? Could make for an interesting Christmas eve run. My goal for December is 50 miles. It is not out of reach at this point, but I am not making it any easier on myself. Maybe I can make this week a 20 mile total? I am at 13 or so now. (before this run)

There is this race called the "Siberian" that has my interest. I don't know much about it other than it is 7.55 or 7.45 miles of trail running. I can run/walk all day for the most part - not fast, but I can do it. I am concerned about excessive hills though. That could be a deal breaker.

I've been thinking about my races for 2011 as well. I am interested in the I-Challenge on 4/29 and 30 (5K and Half Marathon), SBLHC Races for all Paces (probably 5/6), Bagelfest 10K, Howl at the Moon Ultra, and maybe the Last Tri at the Y in early October. I will need to find time to swim though. It all depends on finances. These races get expensive. I wish I could find a sponsor - but who wants to sponsor a solid MOPPER?

Thank you for reading, and if I don't post again, have a very Merry Christmas!

Sat. Afternoon "Run"

I'm glad I was finally able to get out for another run. It is still icy in spots out here, and just before the end of mile 2 I sure found a slick one. I bet I looked funny if anyone was watching. My left leg kicked and I did a sweep on myself as my leg swung to the right and knocked my right leg out from under me. Somehow, I did not fall - just kicked a little, righted myself and kept going. I bet it looked like some new dance move. Ok, maybe not. In any event - I took it slow - and yes, walked far far too much. I'm ok with that for now as I haven't been running very consistently. I'm just trying to hold on to fitness and build my base.

It was 27 when I started with a 7 mph wind. I almost overdressed. No thermals for this run - and I did work up a good sweat. I did notice when I was done that my belly was cold to the touch - but really - I wasn't not cold during the run. Baseball cap, ear muffs, tech shirt and running jacket with medium gloves. Shorts and running pants on the bottom half. I actually took off the gloves at mile 2.6 when I stopped to tie my shoe. Hands never got cold. It really felt a lot warmer than 27. Felt closer to 50. I guess it is true what they say - add 20 degrees to the temperature and that's what if feels like when you run.

My stats for this "run"

Total Distance 5.06 miles. 51:00. Cal burned = 773. AVG 10:05/Mile. 169 BPM Max 6:12/mile 183 BPM

Splits:

9:33
9:26
10:34
10:00
:41 (306 feet)

I am a little surprised that mile 2 was the fast mile. That is the overpass mile, as was mile 4 in this run. I apparently walked the most in Mile 3.

Will try to do another run in the morning. I like running, just not sure why I have such a hard time getting out and getting it done.

Tonight I am going to the MHS ball game and dropping Jill off to play with her friend Katie. I am not sure she knows that yet. She'll be so happy.

Winter Wonderland.

Windchill was reported to be 9 degrees. I don't know if that is accurate or not. What I do know is I thoroughly enjoyed this run. It only was cold when running into the headwind as even the cross wind wasn't really bad. When I had the tail wind during the middle of the run I almost was hot. Same layers as the last time I ran in the cold so I think I have figured it out. It was really a slow trot for me - but the east/west roads have ice under the snow so I didn't want to sprint. This was more about building mileage and keeping the legs turning. I tried vaseline on my cheekbones to keep them warm and I really couldn't tell the difference - save for trying to wash it off in the shower later. Beth was upset that I went for a run and asked that I use the dreadmill instead. We'll see. I hate the DM. At least there was a 652 cal. burn. That is good.

I took a few pictures - but - my internet has been so slow today getting them off my phone on to here just would be more torture than I can take right not.

Supposed to be pretty brutal tonight and tomorrow a.m. Not sure if I'll get out in it or not. I'm going to try. It's pretty bad out there now, according to the information I'm getting from the scanner.

Buster beat me??? Tales of a 2 mile run.

Holy moly it was COLD. I'm really glad I didn't talk myself out of going. I should have worked a little harder though. An average HR of 172 for 19 minutes is kind of low. My first mile ended up being faster, not sure how. I guessed on how to layer - I'm never very good at these things. Blaze orange stocking hat, tech shirt, thermal shirt, fleece running jacket with thick gloves on top, tactical socks with my breezy Brooks on my feet, long johns, shorts, and pants. Not really sure what they are made of. Had them for years. The only thing that got cold was my nose, cheeks, and at times, my teeth. To answer the question I've received about cold air and hurting my lungs - it's not an issue with me. Sure it was 11 degrees with an 11 mph wind resulting in a -2 windchill - but - that was not my problem. Lack of training is my problem. Hope I can keep this up and get out there again tomorrow. Surprisingly enough - Buster kicked my butt in this run. Maybe he is an early morning cold weather runner? Until next time...

Dead End Road Runs

I had a better run than I anticipated. Last run was last Sat. I took it nice and slow since I've been such a slacker. Had no foot pain, hip pain or back pain. I probably could have done anothe mile, but I don't know if I could have kept up that pace. Mile 1 was right 8:59.75 and mile 2 was 8:43. I finished with a .1 cool down - but I thought it would be a little longer than that. Hopefully by the end of the month I can knock out 7 miles at this pace. It'll come back quick, right?

League Night at the Y - 3 on 3.

This "workout" includes about 20 minutes of warmup, and then only the first half of play. The HRM was bothering me and myh play, so I took it off. I would assume my data in the second 20 minutes would be similar, although i did get tired. After the game, my shoulders got sore (and still are as of Sat.) My back was stiff and tight before the game and is the same today. I guess it's the liquid grain storage facility I've developed that is causing me problems. We did win by the way - and of course had BW3 afterwards. Made for a loooong Friday. Here's to hoping getting in a decent run today.

765 Calories burned - so - good workout. (Probably more, but, that's just for the time I monitored)Probably closer to 971 for the night.

Deer Data, Stuff n Puff and where do we go from here

I haven't written anything in a while. Part of that is due to not having done any workouts. I was in deer camp last weekend, and although there was no running, there was some walking of hills. I did not log more than a mile any given day though. I was wearing the HRM when I saw and shot my deer. I thought the data was pretty funny. You can see an almost instant jump from 80 BPM to about 150 BPM! So much for remaining calm under pressure! I am happy I had it on because I was curious and hoping I'd see one when I had the watch running. Oh, I did kill the deer too, so it's not like he got away.

On Saturday I did the Sullivan Stuff n Puff. I had not run in over a week so I was not expecting to do very well at all. I did hope that I would not walk any of it, but that did happen. I walked far too much for where I should be in my training. I don't know why, but my shin muscles were just tight. I did not feel like I had the lung capacity I should have had. This 5K course is short, always has been, but that's ok. Its a nicely run event, the people are friendly, and I generally have a good time. I'll probably keep doing it each year. I did talk my cousin into running it as well, but I don't think she had any fun. Jill's teacher and her husband also ran. I had a good time, but I need to push harder if I am going to do a half in under 2 hours. I ended up with a 2.98 mile time of 28:20 - probably my slowest race time ever. My first mile was ok at 8:47 and then it went to pot with 9:36 and 9:56 being my next two splits. I was trying to some fartleks in those miles, but it wasn't working so well. I did keep off a sprinting finisher at the end to finish 93rd out of 150+ Not great, and really, not even good.

Next up for me, is the Siberian I think. (maybe?) There is a New Year's eve run in Decatur and Lana (Mrs. Croy) mentioned something about the "frozen five". I don't see the intelligence in signing up for a 5K if I am going to walk it, so I will probably pass on the Santa Chase next Saturday.

I don't have the pictures from the deer hunt on my computer or I'd load it up. Maybe I'll get that done some day.

Mid Afternoon Run

This was my longest continuous run in awhile. I had been just doing 2 mile quick runs, this time I went 3 and then did some sprint type fartleks in the fourth mile. I felt pretty good overall. I could really tell the headwind in mile 2, but the corresponding tail wind helped during mile 3. Calorie burn was an amazing 636. Splits were 8:59, 9:42, 8:40 (wow!) and then 9:46. Little surprising that my sprint/recovery mile was almost as fast as my slow mile. I did spend less time in recovery than I had been. That most likely made up the difference. I then jogged out another 52 seconds covering 464 feet to end the workout at 38 minutes even.

Veterans Day

Gorgeous morning for a run. I was on limited time due to laying around awhile and Beth needing to go to work so I only did a 2 miler. I again surprised myself in my first mile, noticing that in the first qtr to half I was between a 9 and 930 mm pace I was surprised to finish it in 845. I was determined to make the second mile better (working on the negative split thing) and was again hoping for a sub 8. I did not make that but did make it in 8:30 so that counts for something, right?
I did a recovery/cool down for the last qtr or so and ended up with a 20 minute run and 351 calorie burn.

This 2 miler was a bit slower than the one I did on the 8th. Not by a lot, but noticeable.

What's up Google?

So, a couple of days ago you (Google) have a special thing on your "iGoogle" page for the birth of X-Rays - but today - nothing for the birth of the Marine Corps? You once had a tribute to pac-man.

Are you guys un-American or something? How can you not do something to mark the origin of one of our great fighting forces? Shame on you Google. Shame on you.

What a rush!

I started out this run not knowing how far or how fast I would go. I just wanted to run. I had not run since last week Tuesday and I've been feeling very sluggish, slovenly, and guilty. My back has started talking to me to, and I can only surmise it is suggesting the spare tire really needs to go. So, I went.
I started out at a pretty slow to moderate pace, the first time I looked at my watch, I think it said 9:49 or so. I didn't consciously make a decision to speed up, but I did and it felt good. I am terrible at guessing my pace - even after more than a year of running I havn't a clue. I checked it again at about qtr mile in and was surprised it said 8:38 or so. I decided at that point I was going to run a quick 2 and try to make the second a sub 8. I failed in that goal, but I did run the fastes two miles I have in awhile at 16:47 - 8:33 for the first mile and 8:13 for the second. I did a little .2 cooldown at that point to round it out for a 19:00 workout. It was fun and I hope to run again in the a.m. I feel so much better when I run, why don't I do it more? The 345 Calorie burn was nice too. :)

The voting run - and back again.

3.01 Miles - 28:47
I started out nice and sloooowww. I really didn't take advantage of the tail wind I had either. Of course, with where I am, I have more cross and headwind than tail wind. Such is life. It was cool and even though it was 50 - I wore my jacket. Of course I worked up a sweat, but I'm ok with that.
I must say the ladies at the polls were very nice and friendly. Well, all but one, but that's all I'll say about that. I was number 164 to cast the ballot here. I don't know if that is high or low and didn't ask. My splits:
10:13
9:19
9:08.
Negative splits....I'm cool with that. This run was good for a calorie burn of 474.

I voted. I wrote a long post about that - but I had an internet error - and lost it. I lamented about the quality of our candidates - and their lack of campaigning. Since it was a bit of a rant, I'll leave it off this edited version.

3.03 miles 28:40
What an interesting return run. I started off, and of course it was still windy. I didn't pay much attention to the watch on the run out, probably paid too much attention to it on the run back. Anyway, I was making pretty good time in the first mile and thought at one point I might have a sub 9 MM. My pace ranged in that mile from 11 mm at the start to 8 MM at the end of that mile and a total time of 9:16. (analysis after downloading) In Mile 2 of the return, I ran the first .2, and then decided to do some strides, recovery and a sprint or two. This resulted in a split of 10:02 for that one, which is not bad for as much walking as I did in that split. Then came mile 3. It started on a walk break (according to the data) and then I sped up. I started the last quarter at just over an 8 MM pace and then finished it out at just over a 7 MM pace. Overall, this split ended up as 9:00 even. This closed out a 6 mile run and I'm pretty excited over the performance. Tonight I shall go and watch the returns. I only hope I can stay awake long enough.
This return run was 465 calories burned for a total of 939. Not a bad day off.

Rediscovering the Long Run

I tried to rediscover the long run with this effort this morning. There really needs to be a button for the between good and alright. I "ran" 3 straight, and then a little more, and then began my walking routine. I did the next 3.5 miles mixing up jogging, striding, sprinting, and well, walking. I did ok, I think, especially considering there was about a 15-20 mph wind going on that was mostly a headwind or crosswind. It actually did blow me across the road a little bit a few times. I do like this route and will probably use it some more. It is quite hilly and should help me improve my strength.

My splits were:
9:54; 9:56; 9:22; 11:33; 12:52; 12:26; 12:02; 5:59 (half mile)

That mile 5 is where I really hit a headwind, and actually again for about half of mile 7 and the first .1 or so of the last half.

Burned over 1000 calories, so that's pretty cool.

Maybe if my shoes would do this I would do better....

Finally! A run!

When I strapped on my shoes, my original intention was a 4 mile run. A couple of delays, including my daughter telling me she wanted to go along and we had a change of plans.

Even though it was about 60, I felt cold - especially in my hands. There was a strong wind - but I am not smart enough to know to what effect it had on my performance. I just knew I needed to get moving. Some athletes have "rest days". I apparently had a "rest week".

I ended up running 2 miles relatively hard, which meant I had nothing in the tank for the 3rd mile. Lack of training is really showing. Splits were 8:32 and 8:37. In the 3rd mile, I walked and then I ran hard. I don't know if you call them sprints, strides, or fartleks. The more I read, the less I seem to know the answer to that question. I primarily went from pole to pole as my sprint distance, except near the end when I cut the walking. Buster went with me again, and since it was as dark as it was, I don't know when or where he cut the course, but he blazed past me in the last 100 yards to kick my tail. My lungs seemed scorched afterwards for a couple of hours. I had no hip or other pain, but my legs felt heavy at the end of mile 2.

After the drive to work this morning, my hip was stiff and sore. It seems to have worked itself out now though.

I hope to run 4 tonight. Always hinges on supper, the kids, and just how darn tired I am.

Oh, I threw the picture in as an experiment. I haven't added pictures before, but would like to do more of that.

Tales of bicycle rides, moonlight, and wildlife.

By the light of the silvery moon...I had a good ride before supper. It was a bit chilly, and I have no explanation for not going faster. I can say, and I will freely admit, that this time, I did not say "oh golly". No, what I said sounded closer to "Oh Schick" (as in Judge Schick") Yep, I'm going just as fast as my little legs will carry me after riding for 7 miles and a full day of work. I've got my head light on (of course) and had just rounded a curve. I looked down, as I often do, at my gears, and the road, and about 2 inches to the left of my left foot I see....

a coon running his ass off parallelling me.

"oh Schick!"

Had he (or she) been 2 inches (or me I guess) closer, my pedal would have knocked him in the head, and I'm sure that wouldn't have been good. He was running pretty fast and it was just "luck" that I ever saw it. I had visions after that of him reaching up and clawing me, getting a toenail stuck in my shoe and him going clump clump clump down the road as I would have tried to shake him off. Not a real pleasant thought.

So...last a skunk somewhere and tonight a coon. Who wants to run or ride with me in the country and get your heart rate pumping?

What a great run!

Date: 10/18/10
Time: 9:00 p.m.

What a great run! It had it all! Cool weather, rain, a philosophical discussion with myself, my dog Buster (who cut the course!!!) and somewhere along the way, a skunk. I am so happy I went out. I put on my HRM and socks and sat around waiting for supper to settle, knowing if I just sat, I'd talk myself out of it. (the run) Let's face it, while putting my socks on, while stretching, pretty much for quite some time, I was questioning my desire to go. Last year sometime, I bought what I thought was cold weather running gear. Long sleeve skin tight tech stuff. It is not warm, at all. Heck, on my body it is see through. Anyway, wore that and was cold for parts of this run. I started out slow - noticed I was going at a 9:22 pace but I didn't care. My goal for this run was to run - no walking - no quitting early or anything like that. Just run.

In the first 500 yards I was seeing what appeared to be itty bitty rain drops. That started the philosophy discussion. Was God testing my reserve? He wants to see if I will HTFU and go on. Wait...he wouldn't say that. Well, He did create that word, didn't He? Doesn't mean He'd use it though...I believe evil exists, and the only reason evil exists is because of an absence of God, because that is why there is darkness, it is the absence of light...and wait...this is getting to heavy for a late night run...back to dodging puddles (and the “rain” quit anyway - for a bit).

I was pretty chilled for the first mile or so, and I finished that mile in 9:19. Not bad. I'm not pushing myself anyway, but lets run this second one faster. Second mile has the overpass in it, so it's a challenge that I'm up for. Climb to the top of the pass - and - wait - what's that smell? Hmph. light skunk scent. Wonder if one got hit on the interstate or what? Thank goodness this is an out and back route and I'll get another chance to smell it! Then it started raining. Not hard, but it was a cold rain. Almost started the discussion again, but I kept going. Hit the 2 mile mark, (haven’t seen Buster in a while…) and decided I wanted to do a little more than 4, so I kept going, found a decent place to turn around ( a t-road) and went back. After a short quarter - found Buster staring at me – eyes glowing in my headlight. I wondered how far behind me he was. Oh - the mile 2 split was 9:08. Goal accomplished.

Maybe I can make mile 3 even faster. Mile 3 will include the same pass. (The rain had long stopped. Only lasted a couple minutes) Back over the pass, and only a very brief whiff of the skunk. Mile 3 hit on the downside of the pass - and it was 9:11. Close, oh well, but I am not stopping or slowing down now! At about mile 3.3 - 3.4 - there's that smell again - Oh Lord, don't tell me I got hit by it. I looked at my watch - noticed that I might be able to "save" this run- make it an ave. 9 mm pace - so I hit the gas. Wouldn't you know it -I did it! The last mile split was 8:11. Now, I know my first 3 miles were not incredibly fast - but I was pretty happy to have cut 1 minute off of my last split.
When I got home, did a small stretch - and I'll be - there was the smell again. It must have been in the grass. I hope. Went inside, my wife confirmed I did not smell of skunk. After she bent down to get some Tupperware out of the cabinet, she noticed there was a slight odor where I had been standing. She later went outside and commented that the little dog (who stayed home) smelled faintly of skunk. Who knows. I’m just happy over the run – and really happy I didn’t have to bathe in tomato juice.

Interesting game

Dickens Free

I am now dickens free. Holy Moly. I am glad I got myself out of bed and went for the ride. It's 5:30 a.m., in the country, it was dark, I was wearing glasses (and my headlight) Cruising along at about 15-18 mph, in the zone and listening to tunes on my radio when all of a sudden a male voice calls out from the darkness "Good morning". I replied a quick "Good Morning" back and couldn't stop the "oh golly" that came out of my mouth. All I saw was a figure in a robe walking the opposite direction at that point. Of course, his "good morning" also woke his dog up who immediately began barking. Fortunately he (the dog) was inside the house. I can probably pinpoint the exact moment it happened due to the spike in my heart rate. I wonder if I get out tomorrow at the same time and do the same route if I will see him again? I am a little disappointed in the 521 calorie burn, but - that really is about right for the workout. I just need to run tonight to make it a 1000 calorie day!

Have a blessed day everyone!

Why am I having so much trouble running 3 miles these days?

Well, it wasn't 10 miles. Life just didn't pan out right for me to get that done yesterday. It's not like anybody was going to have a parade for me or anything anyway. :_) I was able to run a negative split - but not as negative as I thought and I still can't figure that out. A year ago I could run a sub 25 minute 5K pretty consistently.

I started out and my left hip was hurting and tight. I don't know what is going on there. By the time I hit the half-mile mark I wasn't noticing it anymore. I had been at a 9:30 or so pace before that and still somehow hit a first mile split of 8:27. Not at all sure how I did that. Maybe it was the downhill I have in that second half-mile stretch on my course. I thought I was busting tail but, like I said, the watch said I was at a 9:30 course. I am so bad at judging my pace as the 8:10 pace I ran in the second mile felt like the same speed as the 9:30 pace I ran earlier. I was pretty well winded when it was all done. I wish I was in good enough shape that I could do one more mile at that same pace or faster. Just have to keep turning them over. Hopefully things will improve soon. I stepped on the scale this morning and I got pretty darn depressed. Maybe its just a heavy day. We'll see.

Saturday fun

So yesterday I had thoughts of running four or five miles. I ended up going a little shorter than originally planned. I went just over 3. You see, at mile 1 I looked behind me and Buster (my aging pound puppy) was slowly following. He used to sprint and bound ahead of me. He is 11 or so years old now and I noticed the slowdown about April/May of this year. Even last winter he was ahead of me. I ended up doing a warm up mile, then a normal exertion mile. On the 3rd mile I did some interval type speed work at 90 seconds. Overall fairly happy with the run. After the run I wanted a little more exercise and had a bit of time before getting the kids from the birthday party so I did a quick bike ride. (2 miles) In the evening we lit a fire to roast hotdogs and make smores. I couldn't find enough good wood around here so I bought some. Holy cow, never again will I do that.

It is now noon and Beth hasn't gotten back home yet. I don't know if I will get a run in today or not. I was hoping to do my own mini duathlon for "10/10". If I was in better shape I'd run 10 miles - but I don't have that kind of time! I am hoping to run 2, bike 10 and then run 2. My nutrition hasn't been the best of late so I need to work harder if I am going to get to 190 by Christmas.

What's your workout today?

I may have found my mojo back. I sure hope so. I decided to go for a bike ride this a.m. This is what I posted on daily mile.

Nice brisk morning. I wish the sun would have been peaking up a little bit anyway. It's hard to go fast in the dark on country roads. They have put down gravel in a few places and it just turns into a white-out with my headlight. Got "nervous" once. just a short ride this morning since I did a run a little over 12 hours ago.
Did notice something funny right before the ride. Somehow, again, I got my shoes mixed. I have 2 pair of brooks - same style, etc. I have one pair marked with an "n" as that pair is a bit newer. When I picked them up this a.m. I noticed one "n" in each pair. Oh well.
What's your workout today?

Finally! A run!

Praise Jesus and thank the Lord! I found time, energy and motivation to get out and get a run in before I talked myself out of it. I had some concerns as I have not run much lately, but I went out with a plan, and pretty much stuck with it. The weather was great - almost no wind and the lone combine in the area was almost done and I got away from him in the first half mile and by the time I got back he was gone.

I went out intending to do a warm up mile, then a little faster 2nd mile and a much faster 3rd with hopes of a fourth and possibly a 5th. I was shocked to see my split in mile 2 matched my split in mile one. Only caveat is the overpass that I traversed. (Which was also in mile 4) I was able to shave off 20 seconds in mile 3. At that point I decided to walk some - and made it a recovery mile of sorts. I did some walking, some jogging and some strides to make it in 10:45. I still wasn't home so of course I continued on for the last. 61 and in that distance when I did my striding I went after it a little more aggressively. That distance was paced at 9:41. Mile 1 and 2 were 9:03 and mile 3 was 8:38.

I am now faced with a dilema. There is a 7.55 mile trail race in Decatur on 10/16 - which is a charity race - and there is a 5K just down the road in Sullivan starting at the same time. I won't win either race - and probably wouldn't place in an AG either. The charity race is for families of fallen soldiers - especially childrens educational needs. I think I prefer that one - but it is a trail race, and a distance I have not trained for. Price is comparable enough to be negligible.

It still counts as a workout, right?

This morning my 6 year said she wanted to go for a run with me tonight and I agreed. I left work only a half hour late and got home minutes after the rest of the crew. However, through the course of the day she decided she wanted to ride her bike. I agreed to that as I knew she did not ride very fast. We went for 1 mile - which is a. 5 out and back course. It took a little less than 12 minutes. I did wear my hrm (yeah, I'm a freak about such things) and did burn 145 calories. I still think I need to get up early and run 4. My total distance for the year is 664 so I know I am not doing 2....

We'll, if I am going to get up early enough to do 4 I should go to bed now. Night all!

Sunday, October 3

It was a great morning for a run. Did a one mile warm up, then 1 mile of speed work, then 1 mile of recovery. Would have been faster except Buster (my dog) decided to have a chat with the neighbor's dog. All was well, but I couldn't just let him stand there and circle. He most certainly would have lost. At least I burned 452 calories!

October 2

I decided against the St Johns 5 K this am. I thought I would just save the $20 and run and bike here at home. Its a busy Saturday as usual around here and the internet isn't working again. How am I able to post this? I'm typing it out on the phone, which is the pits.

Beth is off to go show the house - hopefully we can get someone in it soon. I will be helping Mike later today. I hope I can be useful as I will be late. Going to set trusses sheathing and black paper. Not sure when I'll get the run in. After noon sometime I guess.

And now since its raining the roofing party is delayed a couple hours. Brother-in-law just stopped in for a visit. He mentioned it is going to be really windy. I don't like the sound of that.