Saturday

Riverwalk

Made it to the Riverwalk for an easy run this morning at about 7:15am, parked & headed south 4 miles out then 4 miles back. My plan is to run 8 today, 8 tomorrow, and 8 Monday, since it's a 3-day weekend. Son Rick can run with me on Sunday. I'll be at the shoe store Saturday and Sunday, so I won't be doing any swimming.

Overcast & 60 degrees, still pretty nice outside. Here are my splits for the 8:

1 10:05
2 9:47
3 9:34
4 10:03 (inc. short bathroom break :-) )
5 9:22
6 9:05
7 9:21
8 8:55
~ 8:42
Total: 8.08 miles, 1:16:51, avg pace = 9:31, 1093 calories.

Friday

I think I'm in a rebuilding phase. For one thing it's FREEZING sometimes and I can't motivate myself to run early, which means shorter lunchtime runs. These runs are OK except they are hilly- no big deal but 4 in a row and my legs are pretty tired. I've added swimming and weights to help maintain my fitness level and to prepare for some triathlons this summer. I feel like I'm in great shape but I miss the longer runs each morning.

I've decided not to train for a marathon this spring. I just haven't been able to consistently put in the miles I need in order to run it like I want. My training plan now is to hit about 40 miles a week running, about 4 miles swimming, and then add some biking. We shall see.

Thursday

Lunch run
5 miles at North Marina riverwalk. Great weather, shorts & singlet... 8:40 pace.

Wednesday

am: Swam 1 mile

Tuesday

Cold & Windy Tuesday

Ran 7.5 miles on the Riverwalk. It was in the 40's and windy but not raining.

I used up the very last of my Hammer Gel but got a new bottle for Christmas (thanks Rick!) Also, Candace got my a wedge bag for my bike. I need to get busy on the bike!

This Week

This week:

Sun: Ran 6.2 miles @ Riverwalk
Mon: Ran 5 miles hills , lifted weights
Tue: Ran 3 miles hills
Wed: Ran 3.5 miles hills, lifted weights
Thu: Swam 3/4 mile
Fri: Ran 7.5 miles early a.m., swam 1/2 mile at lunch
Sat: Ran 10.3 miles @ Riverwalk, (son Rick ran 5)

Totals: ran 35.5 miles, swam 1.5 miles, lifted weights 2x

Not too sure what the plan is for next week, since Christmas is Monday.

Sunday

64 degrees out!

Couldn't pass it up. Squeezed in a very easy 6.3 mile run at the Riverwalk around noon. Awesome weather. 9:04 pace.

Weekly Post

Last week:

Sun run 5
Mon run 5, swim 3/4 mile, lift weights
Tues swim 3/4 mile, run 5
Wed run 5, lift weights
Thu run 5, swim 1/2 mile
Fri run 5, lift weights
Sat

Totals:
run 25 miles
swim 2 miles
lift weights 3x

I thought I'd take a break from running and try to do some cross training, so I ran less but added the swimming and the weights. Since I am an endorphin addict I will probably try to do all 3 everyday, or at least 2 of the 3. The weather was great last week, in the 60's during lunch, so I ran hills at the North Marina. Rick was home from school and ran with me.

Friday

Cold

Ran an hour on the treadmill ; swam 3/4 mile at the pool.

Wednesday

Catching Up Again

DNR Sat,Sun,Mon or Tues. Went to Atlanta for my wife's medical tests on Monday very early in the morning; Tuesday I had to be downtown to do lab tests for my physical, which is coming up.

So this morning I had to run regardless, and I ran 7.23 miles in just a little over an hour, in 29° weather (see Friday's post. how soon things change!), at 4:30 am. So I can throw this morning's run into the Positive Self Image bucket.

***UPDATE***
Even more PSI stuff: swam 10 laps during lunch.

Friday

Great Early Morning Run

Once the pouring rain stopped, I headed out for a run- 4:30 am - and it was just absolutely perfect. 68 degrees, 8mph wind, the roads were wet, no traffic, I had the whole place to myself (mostly)... just awesome. It's supposed to be near freezing tomorrow morning, so I'm glad I enjoyed maybe the last of the warm weather.

7.28 miles
1:05:23 = avg 8:59
average pace = 9:00
1035 calories

Someone was asking me if I was trying to lose weight. I'm not. I'm just trying to be more consistent with my running and my workouts in general. My body fat percentage is going down, but I weigh 180 lbs and vary between 175-180 mostly. I drink the Target store's Weight Loss Shake, usually 2 or 3 each morning since it's a great way to get about 800 good calories evenly spaced out after running. I usually drink 1 at 6am, then on my way to work, and sometimes another 1 around 8 am. The carbs to protein ratio is very good and they are 60 cents each :-)

Wednesday

Good thing I used the Camelbak!

For a long time I've tried to match music to beats per minute so that I could guage how my pace was doing... but it's very difficult to do. Luckily I found DJ Steveboy on iTunes podcasts, in the music section.

64°, 90% humidity when I ran this morning at 4:30am... i debated bringing any water at all and finally decided on the camelbak, since I needed to carry my phone this morning. Ended up drinking a lot of water. It was really humid.

Totals:
7.13 miles
9:18 avg pace
1014 calories burned

Tuesday

Ran 5.02 miles at North Marina Riverwalk.  Avg pace = 8:53
temp= 68°  hr=163 max

Sent with Wireless Sync from Palm 700p

Monday

a bit chilly

42 degrees at 4:15 am... I shouldn't complain, that's relatively warm compared to the rest of the country. So I did my usual route this morning, only thing different was that I wore my heart rate monitor. Lo and behold, it's the same as ever- my bpm is 145 or so unless I speed up or go up a hill. The highest I've seen it was 156 which it usually hits just as I crest the hill at the end of mile 7. I was down to 120 within a minute of stopping to walk and cool down after the run.

7.3 miles, 1:08:07, avg pace = 9:21, 1031 calories burned
hr= 143-156, avg bpm= 147


1 9:52
2 9:24
3 9:26
4 9:15
5 9:13
6 9:14
7 9:02
~.3 9:17

"Do not needlessly endanger your lives until I give you the signal."
-Dwight D. Eisenhower

Saturday

Taking the day off today. My legs are a little sore for some reason. I'll be at Below the Knee today and tomorrow.

Friday

Riverwalk Run

Rick and I went to the Riverwalk about noon, when it was in the 60's... He ran 5 miles and I ran 6.2. Quite a few people there since the weather was so nice and most people had the day off. Shorts and a singlet! My pace was 9:04 for the 10k; I'm a little sore from the 2 days in a row of hills on Tuesday and Wednesday

I'm going to take Saturday off, since I have to take my dog to the vet early, but run Sunday morning as the kickoff for the upcoming week. I'll try to get some morning runs in, since Rick will be back in 2 weeks and I promised him that I'd do lunch runs the whole time he's home on Christmas break.

Wednesday

Lunch Hill Run with Rick

5.04 miles again at lunch with Rick. Average pace =9:04

I'm grateful for the Thanksgiving break. Rick is home from school so he and I can run together, which is very cool for me, since it doesn't happen very often anymore. Plus I have Thursday and Friday off, which means I can get some things done, including cleaning out my jeep. I have a tendency to throw stuff in the back. Empty and full water bottles, energy bars, sweatshirts, wind pants, wet gloves, towels, shoes... I think there's a little of everything back there. On the passenger seat there are 3 separate sets of mp3 player headphones. no telling what's under the seat. All of that will get cleaned up!

Tuesday

Lunch run = 5 miles

It was 20 something degrees here Tuesday morning so I decided on a lunch run ;-)

At least by then the sun was out, and it was in the upper 40s... I am such a wuss.

5.04 miles at the North Marina Riverwalk, which is basically out and back twice with a little extra thrown in. There is a 1/2 mile hill at the end, so i like to do this run a couple of times per week. My average pace today was 8:46

Something I've noticed is that as the distance of my long runs goes up, my normal easy runs get faster.

My son is home from college for a few days, so we'll run the same course at lunch today, then run on the main Riverwalk (River Club start point) Thursday and Friday mornings. He thinks he can run 6 miles and maybe more, so i'll probably do 10 miles each of those days. I'm just glad he's home and that we can run together.

Sunday

Recovery Day

20 miles yesterday was sort of brutal; today I'm just going to take it easy. Here's my plan for the coming week:

Mon: 7
Tue: 7
Wed: 5 hills
Thu: 7
Fri: 7
Sat: 15

This could change, since my son gets home from college on Tuesday night. He likes to run the 5 mile lunch route. He and i will run together on Saturday, but he will probably only run 6 miles.

Saturday

20 mile run

So my goal of someday getting to the very end of the Riverwalk got a little closer today, as I made it onto Fort Benning and nearly to the end of the trail.

I started out at 5:40am in 42 degree weather. Nike dri-fit tights, l/s Adidas comp shirt, s/s tshirt over that, cap, light gloves, 70 oz camelback & hammer gel. And of course the iPod Nano. Clothing was just perfect. I was planning to run 10:00 average pace, since it was a longer run for me by a few miles.

1 10:36
2 10:13
3 10:19
4 9:01
5 9:14
6 9:40
7 10:25
8 10:07
9 10:22
10 10:29
11 11:20
12 10:02
13 9:48
14 9:40
15 9:53
16 10:07
17 10:17
18 10:38
19 10:26
20 10:46
---------
20.01 miles, total run time: 3:23:34, average pace = 10:10. Heart rate = 150. total calories burned = 2,805.

Thursday

Stayed up late late putting in IP phones, did not run . Bummer.

Read this: http://www.physicalmind.com/ultramarathonman.htm about someone's encounter with Dean Karnazes during his run across the United States. He is such a role model and average guy. The writer touches on some of the things that makes running such an addictive passion. It's worth reading.

Dean's blog has some great photos of his run. I wish he was coming through Georgia!

Wednesday

Early Run in the Rain

mid 50's and light rain when i started. 7.5 miles @9:10 pace.

Sort of windy and heavy rain from about the halfway point ;-)

Monday

Lunch Run

Ran at the North Marina at lunch, 3.5 miles w/ hill repeats at the end. Mid-60's. Nice day to run.

Saturday

Long Run

16.5 miles on the Columbus Riverwalk; avg pace = 9:38. calories burned = 2520. This is the longest run I've done in years and at times it was really brutal. I went through 76 ounces of water and ate gels every 30 minutes. Glad I did it and now, a couple of hours later, i feel pretty good. It was 53 degrees and my normal 53 degree clothing was a little warm. Doing it again I would wear a light singlet and a tshirt over that.

1 8:52
2 9:20
3 9:09
4 8:52
5 10:07 (slowed down a bit, i had planned on running a 9:40 pace or so)
6 9:47
7 9:53
8 9:54
9 9:50
10 9:47
11 12:10 (stopped to refill water & repack camelbak)
12 9:24
13 9:25
14 9:16
15 9:23
16 9:12
.48 9:18

Friday

Morning Run

I didn't run yesterday afternoon, but I managed to get a run in this morning early. 54 degrees at 4:15 am.

8.22 miles @ avg 9:11 pace, 1176 calories, hr= 150

1 9:50
2 9:15
3 9:06
4 9:05
5 9:08
6 8:49
7 9:04
8 9:07
.22 9:22
total = 1:15:30

Miles 3 thru 8 felt really good

Thursday

2 Workouts Today

Ran 5.21 miles @ 9:22 pace this morning, early. hr= 150

I'll try to do 5 miles either at lunch or after work. The weather is supposed to be 68 degrees at noon today.

Wednesday

4:30 am run

Didn't run yesterday due to rain and lightning. This morning was 54 degrees with 5-10 mph winds. Pretty nice. L/S sphere tshirt, tights, cap, gloves (came off at 2 miles). Ran in the Gel Nimbus. 7.68 miles at avg pace = 9:22

Was telling someone yesterday that not too long ago I thought that I'd never get back to where I was comfortably running 6 miles a day. That just seemed like an impossible goal. Now I would hardly consider limiting myself to just 6 miles a day.

This morning was a great run. I ran with a straight spine the whole way and with a midfoot strike the whole way... just sort of droned on and went past my usual halfway point. i think 8 miles might be the standard morning run from now on, if I can get out the door a little earlier.

Monday

4:15 am run
52 degrees, 5-10mph wind. l/s sphere tee, illum.cap, refl.vest, tights, lw gloves. OK. Not quite a full moon but close, very nice run. New Gel Cumulus were perfect. 7.21 miles, average pace = 9:34. Heart rate = 138 bpm :-) easy run

1 10:00
2 9:21
3 9:33
4 9:22
5 9:20
6 9:41
7 9:38
.2 9:21

Saturday

60 minutes on the treadmill. I hate the damn treadmill.

Friday

2nd Treadmill Day
Another day on the treadmill. 50 minutes.

Thursday

Treadmill

60 minutes on the treadmill. Ugh.

Wednesday

Morning Run

55 degrees at 4:15am.

7.15 miles avg pace=9:23
1 9:55
2 9:18
3 9:33
4 9:20
5 9:01
6 9:12
7 9:18
.15 9:38

Tuesday

Lunch Run

Ran 5 miles at lunch, hilly North Marina route. 9:05 average pace. Great weather again!

Monday

hills

very hilly 4 miles @ 9:04 pace. North Marina Riverwalk- sort of a lunch run, since it was officially lunch but it was about 3pm. The weather was in the high 60s.

Saturday

Riverwalk Run

I think I left the house about 7:15 and got to the Riverwalk about 7:30. The temperature was 54 degrees with 10-20mph winds. Not so bad, just a little breezy. I was wearing tights, dryfit tank top, and a tshirt. After about a mile, I took the tshirt off and tucked it into my water belt.

Grand total this morning was 8.15 miles at 8:47 average pace.
1 9:04
2 8:52
3 8:50
4 8:59
5 9:00
6 8:27
7 8:41
8 8:23
.15 8:11

Thursday

50 degrees out at 4:20 am...... ran 7.14 miles.... average pace = 9:11...........almost got hit by a garbage truck.

Wednesday

Mini-vacation is over

Ran 7.2 miles this morning at 4:20 am. avg pace = 9:41 An easy run after taking some days off. It was a brisk 41 degrees. ls nike sphere shirt w/ ls tshirt over, tights, shorts, gloves, cap. Took the 2nd ls tshirt off after about 1/2 mile. Clothes were OK.

Saturday

what a crummy week!

Work and weather joined forces to screw up my running. Thursday and this morning I got up early and ran, which is the best answer for me. If I run early, then I don't have to worry about it later on. The hardest part is waking up and getting motivated to go outside when it's 46 degrees (or colder). Anyway, I did manage to get in 8.2 miles @ avg pace = 9:40

So... I'll try to get a morning run strategy going, maybe I can string together a bunch of 8 mile runs. I might do a 10k race on October 4th, so the morning runs of 7-8 miles will be helpful.

This morning I wore tights, l/s nike sphere shirt, cotton gloves and hat. I changed my usual route a bit and saw 4 or 5 deer drinking water - they probably go to this spot every morning - so I'll check from now on to see if i can spot them. I heard them and looked down the hill. One saw me and took off but the others stood their ground.

Thursday

Work is killing my running program

Finally ran again. 7 miles in the morning, which is good since daylight savings is coming and i'll have to run in the morning anyway. 4:20 am is always a good time to jack up the heart rate.

1 9:47
2 9:22
3 9:20
4 9:07
5 8:46
6 9:04
7 8:44
1040 calories, i weighed 176 lbs after the run. 72 degrees outside. very humid.

Saturday

Riverwalk

It was 48 degrees this morning. What a difference. Wore tights, l/s tee shirt, cotton gloves and cap. Took the gloves and cap off at 3 miles. Probably the perfect outfit for today at 7am start.

I had to stop for water, then again to adjust my clothing... but the run was good. I ran behind some folks for the last 4 miles which helped motivate me to run a little faster.

10.52 miles avg pace = 9:05

1 9:27
2 9:04
3 9:18
4 9:37
5 9:11
6 10:10
7 9:22
8 8:21
9 8:17
10 8:25
.5 8:20

Thursday

Lake Heath +

6.6 miles around Lake Heath and an outside road. Average pace = 9:40 which is not too bad for a trail run after work. It's OK.

I'm going to add the Gatorade Sports Science Library just for the Tools, especially the Fluid Calculator. Very cool.

Wednesday

Hills

Went to the North Marina Riverwalk and ran it out and back, then kept going to the actual marina and ran the big hill there 3 times. Good workout- even though it was only 4 miles, the hills were tough.

Tuesday

6.8 miles at Lake Heath and residential streets. Got dark so at mile 5 I detoured out and came back to the house a different way. Might start doing that anyway from now on.

Monday

6 miles at Lake Heath

Saturday

Long Run

The Riverwalk was awesome this morning. I started at 6:50 am, while it was still dark. Full moon, lighted path except for the covered bridge, which was dark & creepy. At one point I could see the full moon setting while the sun was coming up. Cooler weather. Here are the splits:

1 10:06
2 9:44
3 9:45
4 9:47
5 9:49
6 10:00
7 9:38 (turnaround pt = end of golf course fence)
8 10:23
9 10:24
10 9:38
11 9:53
12 8:48
13 9:00
14 8:56
~~ 9:08

average pace= 9:42 total miles: 14.18 calories burned = 2087

I used Hammer Gel, which I get in the 20 oz bottle at Mike's Bikes here in Columbus, every 3 miles, you can see where I started to sag a little but did OK the last 4.18 miles. Good run, feel OK, it's my longest run in the past 10 years. Hooah! :-)

Thursday

Lake Heath Run

6 miles around Lake Heath. It was dark for the last lap. I will pick up a headlamp this weekend. I guess once daylight savings kicks in I will have to use it anyway.
My goal is 14 miles this weekend.

I will be in Atlanta all day Friday and then to a social event Friday night, so I will have a day off before Saturday's run.

Wednesday

Lunch Run

3.61 miles at North Riverwalk

Ran down the hill to the dam, then back, then to the Marina office and then back up the hill and back to the car. So I figure I ran uphill 1,8 miles. OK for a Wednesday. I'll probably run 6 tomorrow night.

Tuesday

new MP3 player

2nd day with my new iPod Nano... the 4th mp3 player I've had. I think I have a sweating problem :-) I bought the water-resistant Nike armband for this and hope that this player will last longer than the others. I copied all my running songs to the new player, set up my playlist and off I went. So far I've run with it for 2 days. Playlists are critical- i am still tweaking mine. I'm trying to get it so that right when I finish, Ozzy Osbourne is saying "I am Ironman"



Today I ran around Lake Heath again. I neither fell down nor got tangled up in fishing line.

6.05 miles
9:36 pace

761 calories.

So what's for dinner? 2 peanut butter sandwiches (German dark wheat bread) and a huge glass of lowfat chocolate milk.

Monday

Run after work
Went to Atlanta this morning, then to work, then came home and ran around Lake Heath. 6.2 miles @ 9:40 pace. The highlight was getting tangled up in someone's fishing line. While they were fishing. It was laying on the trail and I ran over it, then realized that the line was twisted up in my legs about 10 steps past the fisherman. Thought i got rid of it, then ran another 10 steps and it was still there!

I am reading Dean Karnazes's Endurance 50 Blog at least once a day. In addition to everything else you can get from it, it just reminds me that EVERY RUNNER HAS A STORY if you just take the time to listen. He takes the time and is a great motivator. Today's post is espescially good.


My afternoon run:

Sunday

Easy Run
4.21 miles very easy around Lake Heath.

Saturday

5K Race in Columbus Historic District

I decided that I would go ahead and run the Historic District 5K this morning instead of running on the Riverwalk. Glad I did. The race was very well organized and I did OK.

24:39 3.24 miles avg pace= 7:37

Here are the mile splits:
1 8:03
2 7:51
3 7:09
.24 6:45

I think I could have run faster, I was a little concerned about running too fast in the beginning. I probably can do 7:20 or so for a 5k maybe a little faster. There's a trail 10K coming up in November that I really want to do, so that's the next race that I"ll definitely commit to.

At any rate, I placed in my age group and here's the new Jeep accessory:

Wednesday

I keep on tripping
6 miles after work, again at Lake Heath. For the 3rd time in 5 runs I stumbled over something. Luckily I didn't fall but I almost fell and that's even worse, since I probably looked ridiculous and it was in front of people. My legs are still scratched up from the last time I fell.

I know, who cares. At least I'm out there running.

I'm still not sure about this weekend. I ran 12 miles last Saturday, I should do 8 this Saturday but there's a 5K I sort of want to do. I just can't make up my mind. If I do the 5K my weekly mileage will be around 30, that's if I run 3 miles on Friday. If I don't run on Friday, then it will only be 27. If I run 6 on Friday and then 10 on Saturday, then it would be 40 miles.

Tuesday

Lake Heath

6.15 miles again around Lake Heath. Burned 700 calories according to my Garmin. Average pace was 9:40. I'm a little slower going around the trail and I think the Garmin gets messed up by all the trees. Great weather again.

Will have to come up with a plan for the winter, since once it gets dark earlier I won't be able to run after work. I guess I'll be back to the early morning run. For now though, it's nice to run in some warm (not hot) weather.

Monday

Lake Heath

6.1 miles at Lake Heath. Cooler temps. Ran in the Shox 2:40's. Saw a lot of folks walking around the lake trail and a few other runners.

Sunday

Chi Running

Of course I have my signed copy of Jeff Galloway's Marathon (which I got him to sign when he was at Below The Knee), but I was talking to a customer last weekend who recommended Chi Running by Danny Dreyer, so I picked up a copy at the local bookstore and have been reading it. I tried it on Monday, Wednesday, Thursday and Friday, and then again tried to incorporate it into my run on Saturday.

So my running style has changed maybe a little? The remarkable thing is that I was not sore at all yesterday after the run, nor today- which is unusual for me. I've had hip trouble off and on for a month or so, and trouble with my left leg (probably related), but I haven't had any of those symptoms today. Looking at all of the variables, maybe I did change my style a little for the better as a result of Chi Running.

I would not do the book justice by trying to condense down into a few sentences what he takes 4 chapters to arrive at, but I do recommend the book.

Long Run Day

Saturday, Long Run Day

I ran at lunch Thursday and Friday, fast and with a 1/2 mile uphill at the end. So my legs were a little beat when I started today. This morning I checked the temperature online before I started out and was surprised to see that it was 72 degrees with 90% humidity. On my way to the Riverwalk I passed a bank and it read 76 degrees. So it was a little warm but very humid. It was foggy on the Riverwalk and still a little dark when I got there at 7am

Based on the McMillan Running Calculator, I thought I'd run 10 miles at between 9:30 and 10:30.... so this is what happened:

Mile Split Time
1 10:06
2 9:46
3 10:11
4 9:57
5 9:44
6 9:45
7 10:24
8 9:54
9 10:11
10 9:51
11 10:01
12 10:05

Grand total: 12.03 miles, avg pace = 10:00, calories burned: 1771

I've seen a lot of information about how often to use energy gels, and for me it usually works out to every 30 minutes. It was warm and very humid this morning, and I really had to force myself to wait until each 3-mile point to eat the gel. I had my waist pack water bottle and refilled it 3 times during the run, so about 60 ounces. I've done this same run in similar weather but used the camelbak filled with half water, half gatorade, and that worked better for me. I was really beat today at the end of the run.

Tuesday

Lake Run
Ran 6 miles around the lake. I might be able to run at lunch on Wednesday and get a couple of miles in, if the weather is good.

Monday

Bad Weather
Didn't run. The weather was bad- rain, lightning, high winds... had a branch fall off one of our trees and hit my car. Dented the hood. Not a great time to run around the lake.

Sunday - Weekly Plan

I haven't followed my plan yet... so I'm just going to try to do 6 miles a day and then a long Saturday run. We'll see. I want to get my mileage average to about 40 per week.

Saturday - Long Run Day

Columbus Riverwalk
Ran 10 miles on the riverwalk this morning. Great weather. Here are the splits and I'm pretty happy with the last one:
1 9:54
2 9:30
3 9:25
4 9:04
5 9:15
6 9:25
7 9:24
8 9:06
9 9:22
10 8:36

So the total is 10.03 miles; avg pace= 9:18. The best part of this run is that i am (knock on wood) not experiencing the really bad hip pain anymore. After doing the ITBS stretching everday, which has irritated my wife no end since it looks weird, I think maybe I've solved that problem.

Thursday

Lake Heath
Another run around Lake Heath. 6.2 miles. The highlight of this run was when I stumbled over a root and turned into a cartoon for 12 or 15 steps before I finally crashed to the ground. Luckily I don't think anyone saw it.

Tuesday

Another 3 laps around Lake Heath

6.4 miles, average pace = 9:34. This is a trail run, packed dirt. Sometimes you have to run through a flock of geese that really don't give way at all and just stand there with a questioning look in their eyes. "Where's my bread?"

Monday

9/11

Ran 6.4 miles.

Sunday

Weekly Plan

M 6 miles
T 5 miles + 3 miles
W 6 miles
Th 5 miles + 3 miles
Fr 6 miles
Sat 10, 12 or 14 depending

Saturday

6 miles - Lake Heath

Thursday

6 miles - Lake Heath

Friday

6 miles

Wednesday

Today's Run:

6 miles @ 10:00 average pace. It was raining a little when I ran at 6pm.

New MP3 Player

3rd MP3 player in 2 years... I've broken a Sandisk and an Ipod Shuffle. So the new one is a Creative Zen Nano 1GB. Just loaded it up with my current music:

001 - Grateful Dead: Ripple.mp3
002 - The Raconteurs: steady_as_she_goes.mp3
003 - Bob Marley - Get Up Stand Up.mp3
004 - Tommy Tutone: 867-5309 Jenny.mp3
005 - Bad Company: Bad Company.mp3
006 - Three Days Grace: Animal I Have Become.mp3
007 - Red Hot Chili Peppers: Dani California.mp3
008 - Gnarls Barkley - Crazy.mp3
009 - Black Sabbath: paranoid.mp3
010 - Rolling Stones: Under My Thumb.mp3
011 - Grateful Dead: Truckin'.mp3
012 - Rolling Stones: Shattered.mp3
013 - Bush -Machinehead.mp3
014 - Led Zeppelin - Going To California.mp3
015 - Rolling Stones: Sympathy for the Devil.mp3
016 - Billy Idol - Rebel Yell.mp3
017 - Cake: the_distance-eos.mp3
018 - Bad Company: Shooting Star.mp3
019 - Steve Miller: Going to Mexico.mp3
020 - Led Zeppelin - Boogie With Stu.mp3
021 - Led Zepplin - Kashmir.mp3
022 - Rolling Stones: Brown Sugar.mp3
023 - Crazy Train - Ozzy Osbourne.mp3
024 - Neil Young - rockin_in_the_free_world-esc.mp3
025 - Lou Reed: Sweet Jane.mp3
026 - Lynyrd Skynryd: call_me_the_breeze.mp3
027 - Santana - She's not there.mp3
028 - Red Hot Chili Peppers: higher_ground-rns.mp3
031 - Pink Floyd - Another Brick In The Wall (Part 2).mp3

Tuesday

I went to Ranger Joe's yesterday and got a set of dog tags. I plan to wear one on some of my runs, since I don't usually carry any ID when I'm running and I run by myself very early in the morning sometimes. The dog tags include name, address, phone number, birthdate, blood type... They cost $4.50 a pair at Ranger Joe's including the chain.

Plan today is run at lunch and then again after work.

Monday

My plan this week is to run twice a day. Shorter morning runs and then add an evening run. I've gone through 2 MP3 players, a San Disk and an Ipod Shuffle... sweat ruined them, i think. i just bought a new Creative Zen Nano 1GB and loaded it up. Try that one this morning. I like it so far- good display, sounds fine, has an FM radio, easy to use and it allows playlists. Let's just see how long this one lasts :-)

Saturday

Long Riverwalk Run - 12 miles

Nice run on the riverwalk this morning. I tried to run slowly at about 10 minutes per mile average and came pretty close. I noticed another runner right behind me and before you know it, I was running faster. Total distance: 12.02 miles, average pace: 10:07

Here are my splits:

1 10:19
2 10:15
3 10:07
4 10:01
5 10:12
6 10:32
7 10:31
8 10:53
9 9:48
10 9:11
11 9:34
12 9:59

All in all, a good run. I ran in the Brooks Beasts just to see what they felt like on a longer run. They were fine and I'll probably run this same distance in them again next week.

Thursday

Lake Heath Run

Ran 6 miles at Lake Heath after work. Still pretty hot outside, in the 90s. Totals:

Distance: 6.03 miles
Time: 1:03:10
Average pace: 10:29

I sure am slow...

Wednesday

Morning Run

Ah yes, the 4:30 am run followed by swimming. Ran 5 miles @ 8:58 pace. A little chilly out there this morning, 75 degrees with 90% humidity... not a lot of traffic on my route but just enough so that I feel like someone would see me if I had a problem. My route is along major roads for the most part. I'm doing 5 miles and then maybe running 5 or 6 again tonight after work.

Here are my splits:
1 9:24
2 7:58
3 9:19
4 9:05
5 9:01

Not sure what the heck got into me during that second mile :-) I ran in the Air Zoom Hayward shoes. WOW what a great shoe. If you liked the Skylon this is the closest to that they come, sort of a cross between the Air Mariah and the Skylon. Light and cushioned. Maybe I'll run in my son's Brooks Beast pair this afternoon just for a change of pace

Tuesday

Lunch Run

Ran 3 miles in hot weather (92 degrees felt like 100) @ 9:34 average pace. Hot hot hot.

Sunday

working
This morning I rode 10 miles on my road bike, which I've been rehabilitating for the past couple of months a little bit at a time. I'm going to start biking 3-4 times a week to add some additional leg work. I plan to get a wind trainer so I can use it indoors this winter.

Candace and I worked at the store today. The Columbus Northern Little League team won the US Little League Championship yesterday and were supposed to play for the International championship today, but the game was rained out. Go Northern!!

Saturday

8 Miles on Riverwalk

Beautiful morning here in Columbus!! I did manage to get off my butt this morning and drive to the riverwalk for a 6 mile run. Ended up feeling good and running 8 miles. I think I got there at 7:45 am and didn't see any cars, but once i got on the path I saw a lot of runners and cyclists.

My ITBS seems to be better. I'm doing the stretching exercises and religously avoiding downhill runs.

Here's the run details:

Total time: 1:17:58
Distance: 8.02 miles
Average pace: 9:43
Best Pace: 07:58

Thursday

Lake Heath

4 miles around Lake Heath after work, followed by .5 mile swim. Luckily the weather cooperated so there was no rain or lightning.

Wednesday

Lunch Run

Ran 4 miles at lunch along the Riverwalk. In the Brooks Beast - a welcome addition to the shoe rotation, which now consists of these shoes:

-Brooks Beast
-Nike Shox 2:40
-Nike Air Pegasus
-Nike Air Zoom Hayward
-Mizuno Wave Rider (my son went to college & forgot them)

Tuesday

easy 4 miles around Lake Heath

Monday

ITBS
Been running with a lot of pain in my hip. It started after the long runs a month ago and has been pretty painful. The pain is on my left side, right at the hipbone. It was to the point where I thought I might even have a stress fracture. So I took a couple of weeks off (not easy to do) and did as much research as I could. I found a few sites that helped me figure out that I had ITBS and what I could do to help fix it.

This article in Running Times shows a couple of stretches.

I wasn't really sure I had ITBS until I tried this stretch called the Walt Reynolds ITB Special. It was immediately painful when I tried it. I've been doing it 3 or 4 times a day for the past week and the pain has gone away.

So the major rule for me temporarily: no downhill runs, no running on canted roads where my left leg (which is the hurt one) is downhill of my right leg.

So I'm back in business, running-wise, BUT i thought I was doing OK until I went to a meeting in Atlanta and talked to a guy who runs 7 miles in the morning, then 7 miles again in the evening 6 days a week. He's been doing this for the past 4 months.

So now my revised plan is to run 10 miles per day but to split the runs. Last night I ran 4 miles, and tonight I will run either 4 or 5, depending. Then I'll start adding the morning run. I can easily do 5 miles in the morning on a flat route with no hills.

Monday, Tuesday

Atlanta
Staying in Atlanta for a meeting. 5 miles in Columbus on Monday, 3 miles on the hotel treadmill :-) Tuesday morning.

Saturday

Easy Run

6.1 miles around Lake Heath this morning. Was in a rush - needed to take the car to Bill Heard for servicing and wanted to get there early. I'll be at Below The Knee today and tomorrow

Friday

Running or Walking- which burns the most calories?

I was looking through Runner's World and came across this online article. Bottom line is that running burns more calories than walking; walking fast burns more calories than walking slowly. Click on the link to read the full article.

You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.

Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile

Running .75 x your weight (in lbs.) .63 x your weight
Walking .53 x your weight .30 x your weight

Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.

Thursday Morning Run

Back to 4:30 am runs

Oddly enough, after running at lunch and in the evenings, it felt cool this morning! That feeling didn't last long though. Warm and humid. I didn't bring anything to drink with me and regretted it.

I ran in the Zoom Haywards this morning, and I loved them. Think new improved Skylon. Awesome shoes. I weigh 185-190 and had more than enough cushioning, even though I'm a heel striker. Lightweight shoes and for me they are a great addition to the pegasus and shox 2:40 i already rotate.

Moving Time (h:m:s) 1:01:48 9:22 pace
Distance (mi ) 6.59
Moving Speed (mph) 6.4 avg. 9.2 max.
Elevation Gain (ft) +575 / -630
Temperature (°F) 76.6°F avg. 78.1°F high
Relative Humidity (%) 83.0
Wind Speed ( mph) W 5.8 avg. W 6.9 max.
Splits

1 9:37
2 8:55
3 9:20
4 9:12
5 8:56
6 9:59
7 5:45

Wednesday

Swam 24 laps this morning. I need to get back into the a.m. running and have totally screwed up my schedule. Running at lunch here is crazy. Even at night it's too hot. The morning run is the best time. I'm going to do weights tonight, maybe bike, then set the alarms and try to get out of the house at 4am on a 7 mile run.

My son went off to school again and I found the left Brooks Beast shoe I've been looking for all summer. I'm guessing it was in one of his bags... so I ran in it yesterday and felt a few knee issues resurfacing so I won't run in it again. I'm a supinator, so the Pegasus, Shox, Nimbus etc work much better for me. I can really tell the difference when I run past 6 miles. It's espescially true for me on long runs, since I feel some knee pain accumulating. Shoes are important and even minor motion control tweaks make a big difference. I picked up a Nike Air Zoom Hayward at Below The Knee and will work that one into the rotation Friday or Monday.

There's a nice article in the Columbus Ledger-Enquirer about J.D. Evilsizer, who coaches the Columbus State Cross Country team and the Smiths Station cross country and track teams. He has made a huge impact in this area, winning numerous state championships along with being a great mentor and successful teacher. I ran past him on Saturday morning while I was at the Riverwalk. The CSU runners were going out and I was coming back. I've met JD a lot over the years, and remember lots of times when he drove a big yellow school bus to 5Ks and 10Ks with Smiths Station runners (of all ages) loaded into it. The article couldn't possibly list all the great things he's done for the local running community.

Tuesday

5 miles@ 9:22 pace pretty warm this morning!

Temperature (°F) 90
Relative Humidity (%) 51.3
Wind Speed (mph) 5.0

Saturday

11.2 miles on the Riverwalk. Great weather, didn't really get hot until I was almost finished. Average pace was 10:30 per mile

**sent via Treo**

Thursday

The hot hot heat
Wow. 4 miles at noon... 98 degrees and humid, I won't try that again!

Wednesday

Lunch run. About 90 degrees, high humidity. Ran 3.5 miles at the North Marina riverwalk at approx. 10:20 pace. Still having trouble with left leg & hip.

Monday

Runner's World just came out with their cushioned shoe review.

Saturday

Long Run

I took some days off to get rid of the pain in my left hip. Not sure what it is...could be bursitis, just irritation from running on pavement, whatever. Pretty painful with every step beginning after last Saturday's run.

So instead of my plan, I decided to wait it out and then run again on Saturday.

Saturday I ran with Rick (he did 5 miles):

9.15 miles, average pace 10:05. Drank 1/2 gatorade, 1/2 water from the camelbak and went through about 65 ounces during the run. Felt good afterwards, even ran the stairs at the end of the run just to impress Rick :-)

So the plan for this week:
Mon: 7
Tues: weights and swimming
Wed: 7
Thurs: weights and swimming
Fri: 7
Saturday: 10
------------
Total: 31 miles

We'll see.

Monday

Weekly Plan
Here's the plan: 5-6-5-6-5-8 = 35 miles. I have a pain in my left hip. I felt it Saturday after my run and all day Sunday. I felt it a little on this morning's run, espescially on the downhill portions. I'm not sure what is causing it.

Here's this morning's run:

Time (h:m:s) 0:55:53 9:49 pace
Distance (mi ) 5.69
Temperature (°F) 73
Relative Humidity (%) 94.1

Saturday Run

8 Miles

It was a little humid this morning. Plus, I ate bread and soup for dinner last night... I know, excuses, excuses. Anyway, here's my run for this morning:

Moving Time (h:m:s) 1:26:28 10:22 pace
Distance (mi ) 8.34
Temperature (°F) 77
Relative Humidity (%) 87.6

I felt fine afterwards, due to slowing down and then drinking literally 70 ounces worth of Gatorade & water mix during the run. Really makes a difference to drink a sports drink instead of water, espescially for larger, slower runners like myself. I still ended up losing 2 pounds at the end of the run. I went from using a water bottle in a waist pack to using my Camelbak (70 ounces)about a week ago, when I ran 8 miles and suffered all day long afterwards. It's just so freakin' hot! The bottom line is that it's sort of a pain to get it ready, but I feel a lot better afterwards.

Finally

When I started running again after being away for a couple of years, I wanted to get to the point where I was running 6 miles a day comfortably, every day or nearly every day. 6 miles a day was my usual run before I started commuting to NYC and gained weight. That goal just seemed unattainable. I weighed 245 pounds, I could barely run 10 minutes, my knees hurt, my neck hurt, I felt horrible. In December 2003 I started walking and running again. It has been a struggle to stay motivated and injury free, but I've made my first goal. A 6-mile run now feels like the easiest thing in the world when I run it at a comfortable pace. I much prefer 8 miles and ran 10 miles a couple of weeks ago.

Probably the best feeling in the world is to get up, run, then cool off in the pool before I come back to the house and get dressed for work.

So what's next? I think I'd like to increase my weekly long run up about a mile per week until I hit 28 miles. It's tough to do that here in the summer, but I'll start doing more 10 mile runs on Saturday and maybe 12 or 14 in August.

Friday

Not so hot

I ran this morning at 4:30 am like usual. It was 73 degrees, much better than the 80+ degrees and high humidity we've had all week. It rained last night so the roads were clean. Very nice run. 6.36 miles @ 9:39 pace including 4 miles straight at like 9:42 or something. Very nice, comfortable run followed by some time in the swimming pool.

I'd like to run 7 miles Saturday and then 8 on Sunday or vice versa.

Total Time (h:m:s) 1:01:29 9:39 pace
Distance (mi ) 6.36
Moving Speed (mph) 6.2 avg. 11.5 max.
Temperature (°F) 73.3°F avg. 73.9°F high
Wind Speed ( mph) NE 1.9 avg. NE 5.8 max.

Wednesday

Running in the Dark
Nice little run this morning. Pool afterwards.


Total Time (h:m:s) 0:59:47 9:31 pace
Distance (mi ) 6.28
Temperature (°F) 79°F avg. 80.1°F high
Relative Humidity (%) 73.9

Tuesday- Lunch Run

It's friggin' HOT out there

Marina Riverwalk at lunch, since I overslept this morning. Ran 2.5 miles just so I wouldn't turn into a pumpkin

Monday Morning

Warm and humid.

Distance: 6.52 mi
Duration: 01:02:42
Total Time (h:m:s) 1:02:42 9:36 pace
Start Time: 7/17/06 4:36 AM
Finish Time: 7/17/06 5:38 AM
80 degrees, 80% humidity

Saturday

Riverwalk Run and fluid intake
Started at 6:30 am, ran from River Club south until my Garmin beeped 4 miles. They are doing some work near the covered bridge, so there's a detour. Quite a few people on the Riverwalk again. It was about 80 degrees with 80% humidity- I was wearing my bottle carrier and probably drank about 12 ounces of water during the run.

There's a great article in the current Runner's World about drinking fluids during runs. I've run with my Camelback a few times and think I'll switch to that from now on. Probably fill it with diluted Gatorade. I wound up with a bad headache all day after my run and I think drinking more during the run might have prevented it.

Total Time (h:m:s) 1:19:40 9:48 pace
Distance (mi ) 8.12
Moving Speed (mph) 6.1 avg. 8.9 max.
Temperature (°F) 78.5°F avg. 81°F high
Relative Humidity (%) 80.5
Wind Speed ( mph) SW 6.0 avg. SW 6.9 max.

Friday Morning Run

Running under a full moon

Nice to run when the moon is full and then swim outdoors afterwards. A perfect way to start off the morning. I fumbled with the GPS a bit this morning trying to get my lap splits... so I ran a little further than what is recorded.

Moving Time (h:m:s) 0:47:45 9:21 pace
Distance (mi ) 5.10
Moving Speed (mph) 6.4 avg. 11.9 max.
Elevation Gain (ft) +429 / -424
Temperature (°F) 79.5°F avg. 80.1°F high
Relative Humidity (%) 71.8
Wind Speed (mph) 0.0 0.0 0.0

Thursday

A little warm this morning. Took it easy

Moving Time (h:m:s) 1:07:55 10:07 pace
Distance (mi ) 6.70
Moving Speed (mph) 5.9 avg. 8.9 max.
Elevation Gain (ft) +678 / -751
Temperature (°F) 78°F avg. 79°F high
Wind Speed ( mph) SE 3.1 avg. SE 5.8 max.

Tuesday Run

A short run
Planned on 6 or 7 miles this morning but ran 5 because I was running a little behind. I need to be finished with running and swimming by 6am in order to get to work on time

Time (h:m:s) 0:48:46 9:15 pace
Distance (mi ) 5.27
Temperature (°F) 73.9°F avg. 73.9°F high

Monday Run

a nice little run

My usual route, airport thruway to veteran's parkway, up veteran's parkway to my turnaround point and back. A nice swim afterwards.

Moving Time (h:m:s) 0:58:04 9:12 pace
Distance (mi ) 6.31
Moving Speed (mph) 6.5 avg. 11.6 max.
Elevation Gain (ft) +515 / -508
Temperature (°F) 76°F avg. 77°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Saturday

Riverwalk Run

I decided to run on the Riverwalk this morning, so I waited and drove there once it got light. Lots of runners and bikers including many soldiers and Columbus Track Club people.

Total Time (h:m:s) 1:04:23 9:18 pace
Distance (mi ) 6.92
Moving Speed (mph) 6.4 avg. 9.7 max.
Elevation Gain (ft) +460 / -504
Temperature (°F) 70.7°F avg. 73°F high
Wind Speed ( mph) ENE 7.3 avg. ENE 8.1 max.

Wednesday

Changed Route, it sucked
A little too much traffic... and it was 80 degrees w/ 75% humidity

Moving Time (h:m:s) 1:02:12 9:52 pace
Distance (mi ) 6.29
Moving Speed (mph) 6.1 avg. 14.3 max.
Elevation Gain (ft) +495 / -478
Temperature (°F) 79.1°F avg. 80.1°F high
Wind Speed ( mph) S 3.5 avg. S 3.5 max.

Tuesday

4th of July
Motionbased.com has added several new features, including new export formats and a new Google Maps- based replay feature. The link goes to motionbased.com

Total Time (h:m:s) 0:59:56 9:31 pace
Distance (mi ) 6.30
Moving Speed (mph) 6.3 avg. 11.5 max.
Elevation Gain (ft) +934 / -912
Temperature (°F) 75.9°F avg. 75.9°F high
Wind Speed ( mph) ESE 3.5 avg. ESE 3.5 max.

Monday Run

Pretty warm this morning at 4:30am. Not very much traffic at all. I picked up a pair of Nike Shox 2:40's at Below The Knee and ran in them for the first time. I have a pair of Shox Ride Plus that I alternate in, so I wanted to try the 2:40's. I have a wide foot (my Asics 2110's are 12 4E) and the Nike Shox 2:40's are 12 regular. I also have high arches and tend to suppinate, run on the outside of my shoes. I weigh about 185 lbs. I really liked the 2:40s this morning. I've tried on a bunch of shoes at the store and thought these sale table shoes would be OK, and they are fine for my style of running. They remind me of the sock trainer from about 1988 but a little more firm. Not too cushioned, just right for my weight and running mechanics. I'll try them again Thursday and then Saturday for the 11 mile run.

Total Time (h:m:s) 1:01:36 9:53 pace
Moving Time (h:m:s) 1:01:36 9:53 pace
Distance (mi ) 6.23
Moving Speed (mph) 6.1 avg. 7.5 max.
Elevation Gain (ft) +486 / -448
Temperature (°F) 78.5°F avg. 79°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Long Easy Run

Longest Run of The Year

I took it easy and ran the farthest I've run in over ten years. My goal was 8 miles but I ended up with a little over 10. I've been concentrating on eating properly and getting enough salt, which has helped me eliminate the headaches I get sometimes in the summer. I've been eating smaller meals more frequently, drinking sports drinks instead of water more often, and my snack meals are usually either a power bar or a clif bar. Good deal! Longest run of the year! Next week it will be a mile farther. The best part of the run this morning was seeing the sun come up just as I was finishing.

Total Time (h:m:s) 1:50:31 10:40 pace
Moving Time (h:m:s) 1:50:22 10:39 pace
Distance (mi ) 10.35
Moving Speed (mph) 5.6 avg. 9.7 max.
Elevation Gain (ft) +850 / -840

Temperature (°F) 73°F avg. 73.9°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Short Run

Just a short 5mile run this morning. I am not using the Galloway method. I think I"ll alternate 5mile runs with 7 or 8 mile runs for awhile.

Total Time (h:m:s) 0:50:38 9:40 pace
Moving Time (h:m:s) 0:50:39 9:40 pace
Distance (mi ) 5.24
Moving Speed (mph) 6.2 avg. 11.8 max.
Elevation Gain (ft) +521 / -581

Temperature (°F) 71.5°F avg. 72°F high
Wind Speed ( mph) SSE 2.3 avg. SSE 4.6 max.

Wednesday Run

Kind of humid out there this morning. I'm running at about 4:15 am now so I can get more pool time

Total Time (h:m:s) 1:06:34 10:10 pace
Moving Time (h:m:s) 1:06:34 10:10 pace
Distance (mi ) 6.55
Moving Speed (mph) 5.9 avg. 7.6 max.
Elevation Gain (ft) +496 / -551

Temperature (°F) 76.5°F avg. 77°F high
Wind Speed ( mph) WNW 5.8 avg. WNW 6.9 max.

Tuesday Run

Laura was in the hospital Fri-Sat-Sun-Monday so wasn't able to get any running in over the weekend and Monday

Total Time (h:m:s) 1:04:06 10:01 pace
Moving Time (h:m:s) 1:04:06 10:01 pace
Distance (mi ) 6.39
Moving Speed (mph) 6.0 avg. 9.6 max.
Elevation Gain (ft) +600 / -608

Temperature (°F) 71°F avg. 72°F high
Wind Speed ( mph) WSW 5.0 avg. WSW 5.8 max.

Friday short easy run

It's hot even at 4:30am!
Total Time (h:m:s) 0:50:22 9:35 pace
Moving Time (h:m:s) 0:50:23 9:35 pace
Distance (mi ) 5.25
Moving Speed (mph) 6.3 avg. 14.2 max.
Elevation Gain (ft) +455 / -481

Temperature (°F) 73.9°F avg. 73.9°F high
Wind Speed ( mph) NNE 1.2 avg. NNE 3.5 max.

Thursday run

Still using the Galloway method, running 6 minutes,then walking 1 minute.

4:15 am:
Total Time (h:m:s) 1:05:29 9:58 pace
Distance (mi ) 6.56
Moving Speed (mph) 6.0 avg. 8.4 max.
Elevation Gain (ft) +800 / -858
Temperature (°F) 75.3°F avg. 75.9°F high
Wind Speed ( mph) NE 2.3 avg. NE 3.5 max.

Wednesday

A little warm at 4:30am!

4:30am Run
Total Time (h:m:s) 1:05:19 10:04 pace
Distance (mi ) 6.48
Moving Speed (mph) 6.0 avg. 9.2 max.
Elevation Gain (ft) +574 / -606
Temperature (°F) 76°F avg. 78.1°F high
Wind Speed ( mph) NE 2.3 avg. NE 3.5 max.

Tuesday

Total Time (h:m:s) 0:52:24 10:17 pace
Moving Time (h:m:s) 0:52:25 10:17 pace
Distance (mi ) 5.10
Moving Speed (mph) 5.8 avg. 8.2 max.
Elevation Gain (ft) +538 / -571

Temperature (°F) 74.3°F avg. 75.9°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Saturday

Ran this morning and then swam 20 laps (500 yds)

Here's the run:
Total Time (h:m:s) 1:16:55 10:09 pace
Moving Time (h:m:s) 1:16:56 10:09 pace
Distance (mi ) 7.57
Moving Speed (mph) 5.9 avg. 9.0 max.
Elevation Gain (ft) +734 / -728
Temperature (°F) 70.7°F avg. 71.1°F high
Wind Speed ( mph) E 5.8 avg. E 6.9 max.
Heart rate: 156 bpm

Thursday run

Took some walk breaks per Jeff Galloway...
5:25am:

Total Time (h:m:s) 1:04:15 9:43 pace
Moving Time (h:m:s) 1:04:16 9:43 pace
Distance (mi ) 6.61
Moving Speed (mph) 6.2 avg. 8.0 max.
Elevation Gain (ft) +774 / -804

Temperature (°F) 73.9°F avg. 75.9°F high <==========
Wind Speed ( mph) N 1.5 avg. N 4.6 max.

Tuesday Run

Nice run. I got a new flashing light for my waistpack, and I sewed reflective strips onto the legs of my shorts


Start 4:32 am finish 5:37 am

Total Time (h:m:s) 1:04:21 9:39 pace
Moving Time (h:m:s) 1:04:21 9:39 pace
Distance (mi ) 6.66
Moving Speed (mph) 6.2 avg. 11.1 max.
Elevation Gain (ft) +698 / -753
Temperature (°F) 72°F avg. 72°F high
Wind Speed ( mph) NE 3.1 avg. NE 5.8 max.

Monday Run

OK, my toe, which was really cut up, has healed. This morning was notable for both the heat and the full moon, which was was awesome. On the downside, my reflective belt fell off at mile 1. My flashing safety light fell off at mile 3 and broke into a dozen pieces. On the plus side again, i did remember to bring water, so my 'circa 1988' water bottle carrier (Made by Nathan, Inc) and my 'circa 1988' fanny pack both worked great. I will have to figure out some sort of reflective device... I run in just shorts, no shirt, and hate running in a vest.

Also, I saw someone laying down in front of Office Depot at about4:45 am...

Total Time (h:m:s) 1:08:22 10:11 pace
Moving Time (h:m:s) 1:08:22 10:11 pace
Distance (mi ) 6.71
Moving Speed (mph) 5.9 avg. 10.1 max.
Elevation Gain (ft) +830 / -880
Temperature (°F) 75°F avg. 75.9°F high
Wind Speed ( mph) SE 4.2 avg. SE 6.9 max.

Friday run

I cut my foot badly on Monday evening and have been swimming and biking since, until this morning. Took it easy on the run but it was enjoyable

Total Time (h:m:s) 0:56:46 10:00 pace
Moving Time (h:m:s) 0:56:47 10:00 pace
Distance (mi ) 5.68
Moving Speed (mph) 6.0 avg. 8.5 max.
Elevation Gain (ft) +516 / -549

Monday Morning Run

Nice little early morning run:

Total Time (h:m:s) 1:04:51 9:44 pace
Moving Time (h:m:s) 1:04:51 9:44 pace
Distance (mi ) 6.65
Moving Speed (mph) 6.2 avg. 8.0 max.
Elevation Gain (ft) +516 / -545

Temperature (°F) 67.6°F avg. 68°F high

Saturday

Been swimming laps in the morning. This is today's run:

Time (h:m:s) 1:10:17 10:05 pace
Distance (mi ) 7.00
Moving Speed (mph) 5.9 avg. 7.9 max.
Elevation Gain (ft) +658 / -620
Temperature (°F) 69.3°F avg. 69.8°F high
Wind Speed ( mph) WNW 5.8 avg. WNW 6.9 max.

Wednesday Run

Morning run 4:30 am:

Total Time (h:m:s) 1:03:29 9:32 pace
Moving Time (h:m:s) 1:03:30 9:32 pace
Distance (mi ) 6.65
Moving Speed (mph) 6.3 avg. 8.6 max.
Elevation Gain (ft) +610 / -579
Heart Rate: 150
Ascent 0:18:38 29.3
Descent 0:16:34 26.1
Flat 0:28:18 44.6
Start Time: May 31, 2006 4:32:01 AM
Finish Time: May 31, 2006 5:35:30 AM
Moving Pace 9:32 best:6:56
Ascent 9:42 best:7:38
Descent 9:22 best:7:53
Flat 9:32 best:6:56

Memorial Day run

in the new Pegasus @ 5AM:

Moving Time (h:m:s) 1:05:09 9:49 pace
Distance (mi ) 6.64
Moving Speed (mph) 6.1 avg. 9.2 max.
Elevation Gain (ft) +657 / -680

Temperature (°F) 70°F avg. 70°F high
Wind Speed ( mph) ENE 3.5 avg. ENE 3.5 max.

Sunday - New Shoes!

Picked up the new Air Pegasus 2006 today at Below The Knee:

Saturday Longer Run

I finally did the big 8-mile loop. The link here goes to the Google Earth view of the route

Total Time (h:m:s) 1:25:12 10:25 pace
Moving Time (h:m:s) 1:25:12 10:25 pace
Distance (mi ) 8.18
Moving Speed (mph) 5.8 avg. 8.6 max.
Elevation Gain (ft) +746 / -766

Temperature (°F) 72°F avg. 72°F high
Wind Speed ( mph) WSW 5.8 avg. WSW 6.9 max.

Friday Morning Run

4:30 am run, went to the pool afterwards. 75 degrees this morning at 4am

Total Time (h:m:s) 1:03:50 9:44 pace
Moving Time (h:m:s) 1:03:50 9:44 pace
Distance (mi ) 6.56
Moving Speed (mph) 6.2 avg. 13.8 max.
Elevation Gain (ft) +493 / -523

Temperature (°F) 73°F avg. 73.9°F high
Wind Speed ( mph) SW 5.4 avg. SW 5.8 max.

Nike+iPod

Nike+iPod

Wednesday

4:30 am Airport - Veteran's - Miller Rd run:

Total Time (h:m:s) 1:04:41 9:57 pace
Moving Time (h:m:s) 1:04:37 9:57 pace
Distance (mi ) 6.49
Moving Speed (mph) 6.0 avg. 11.1 max.
Elevation Gain (ft) +562 / -562

Temperature (°F) 71.1°F avg. 71.1°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Tuesday

Same run as yesterday; started at 4:30 am. Up Airport Thruway to Veteran's, up Veteran's and then retrace my steps home.

I think I'm going to do this same run each weekday morning and then run 8 or 9 on Saturday, then take Sunday morning off.

6.44 miles
pace =10:12

Monday Early Morning Run

6.6 miles: up Airport Thruway to Veterans, up Veteran's a little bit, then back.

Total Time (h:m:s) 1:07:56 10:15 pace
Moving Time (h:m:s) 1:07:45 10:15 pace
Distance (mi ) 6.60
Moving Speed (mph) 5.8 avg. 9.1 max.
Elevation Gain (ft) +543 / -529

Temperature (°F) 65.7°F avg. 66°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Shox

Saturday morning Riverwalk run

Saturday morning Riverwalk run

Total Time (h:m:s) 1:21:57 10:04 pace
Moving Time (h:m:s) 1:21:40 10:04 pace
Distance (mi ) 8.10
Moving Speed (mph) 6.0 avg. 10.9 max.
Elevation Gain (ft) +807 / -817

Temperature (°F) 70°F avg. 75°F high
Wind Speed ( mph) WSW 7.7 avg. WSW 10.4 max.

Tuesday Evening Run

Last run with Rick before he goes to work in Montana; very nice to run with my son. Years back I always wished to be able to do this, and now he and I are running together. Hopefully he'll stay in good shape while he's working in Montana so that we can continue to do some runs when he returns. He'll be back in August, so all our runs then will be the 4:00 am type, but it's something to look forward to.


Total Time (h:m:s) 0:59:33 9:27 pace
Moving Time (h:m:s) 0:59:21 9:26 pace
Distance (mi ) 6.29
Moving Speed (mph) 6.4 avg. 16.9 max.
Elevation Gain (ft) +787 / -737

Temperature (°F) 69.6°F avg. 72°F high
Wind Speed ( mph) WNW 6.5 avg. WNW 9.2 max.

Monday - Early Morning Run

Early Morning run with Rick; started at 4:30 am


Total Time (h:m:s) 1:12:31 10:09 pace
Distance (mi ) 7.14
Moving Speed (mph) 5.9 avg. 14.0 max.
Elevation Gain (ft) +717 / -734

Temperature (°F) 60.5°F avg. 61°F high
Wind Speed ( mph) NNW 4.0 avg. NNW 4.6 max.

Saturday - Riverwalk

8 miles on the Riverwalk. Rick ran most of the way, i think he turned back a little before me and got in 6.2 miles. Ran into some Columbus Track Club people who were biking

Total Time (h:m:s) 1:21:59 10:05 pace
Moving Time (h:m:s) 1:22:00 10:05 pace
Distance (mi ) 8.12
Moving Speed (mph) 5.9 avg. 9.9 max.
Elevation Gain (ft) +817 / -812

Temperature (°F) 63.7°F avg. 70°F high
Wind Speed ( mph) SE 3.8 avg. SE 5.8 max.

Friday Lunchtime Run

North Marina Riverwalk route: twice to the dam and back. With Rick.

4.95 miles 48:18 9:45 pace

Wednesday

I put my collection of routes, Google Earth links and route maps here

Rick bails out at 5 miles

A little cooler this morning. Rick bailed out at 5 miles so I added a little bit on the Weems Rd end.

Total Time (h:m:s) 1:07:40 10:17 pace
Moving Time (h:m:s) 1:07:39 10:17 pace
Distance (mi ) 6.57
Moving Speed (mph) 5.8 avg. 9.3 max.
Elevation Gain (ft) +629 / -626

Temperature (°F) 61.2°F avg. 62.1°F high
Wind Speed ( mph) E 10.9 avg. E 11.5 max.

The Airport Guard got upset

Early run with Rick; the guard at the Columbus Airport stopped us and said we were a traffic hazard. This is at 5:25 am... pure BS



Total Time (h:m:s) 1:09:06 10:34 pace
Moving Time (h:m:s) 1:09:06 10:34 pace
Distance (mi ) 6.53
Moving Speed (mph) 5.7 avg. 9.0 max.
Elevation Gain (ft) +626 / -577

Temperature (°F) 66.1°F avg. 66.2°F high
Wind Speed ( mph) E 4.3 avg. E 5.8 max.

Saturday - Riverwalk Run 7 miles

Rick is home for about 2 weeks, so we went to the Riverwalk near 12th Street (River Club parking area) and ran south out and back. Nice weather, early morning, good run. Here's the Google Earth view

Total Time (h:m:s) 1:11:42 10:07 pace
Moving Time (h:m:s) 1:11:29 10:07 pace
Distance (mi ) 7.06
Moving Speed (mph) 5.9 avg. 9.3 max.
Elevation Gain (ft) +521 / -543

Temperature (°F) 69.3°F avg. 73.9°F high
Wind Speed ( mph) SE 7.3 avg. SE 8.1 max.

Friday- Nice Early Morning Run

Perfect weather, great nearly 7-mile run this morning.

Total Time (h:m:s) 1:11:47 10:19 pace
Moving Time (h:m:s) 1:11:37 10:19 pace
Distance (mi ) 6.94
Moving Speed (mph) 5.8 avg. 8.3 max.
Elevation Gain (ft) +639 / -615

Temperature (°F) 68°F avg. 68°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

North Riverwalk Lunch Run

Wow. Way too hot. It felt like 90 degrees, i sucked, i will run in the mornings from now on unless i know for sure it's going to be raining or something

Total Time (h:m:s) 0:51:30 10:22 pace
Moving Time (h:m:s) 0:51:15 10:21 pace
Distance (mi ) 4.95
Moving Speed (mph) 5.8 avg. 9.5 max.
Elevation Gain (ft) +461 / -439

Temperature (°F) 82.9°F avg. 82.9°F high
Wind Speed ( mph) W 11.5 avg. W 11.5 max.

Tuesday morning

4:30 am run.

Total Time (h:m:s) 1:07:37 10:10 pace
Moving Time (h:m:s) 1:07:36 10:10 pace
Distance (mi ) 6.64
Moving Speed (mph) 5.9 avg. 7.0 max.
Elevation Gain (ft) +560 / -577

Temperature (°F) 54°F avg. 54°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Saturday Run - Riverfest 5k

This is the Riverfest 5k run. Here's the Google Earth view.



Total Time (h:m:s) 0:28:01 9:34 pace
Moving Time (h:m:s) 0:27:59 9:34 pace
Distance (mi ) 2.92
Moving Speed (mph) 6.3 avg. 11.3 max.
Elevation Gain (ft) +273 / -312

Temperature (°F) 64.5°F avg. 66°F high
Wind Speed ( mph) ESE 7.5 avg. ESE 8.1 max.

Thursday Run

Early morning run, started at 4:20 am. I had some calf pain so I ran in the Shox and that fixed it; just having my heels a little higher up made the difference. I need to alternate the Shox in with my others more often.

Total Time (h:m:s) 1:10:12 10:32 pace
Moving Time (h:m:s) 1:09:56 10:32 pace
Distance (mi ) 6.64
Moving Speed (mph) 5.7 avg. 7.6 max.
Elevation Gain (ft) +605 / -625

Temperature (°F) 59.4°F avg. 60.8°F high
Wind Speed ( mph) NW 11.2 avg. NW 13.8 max.

Early Morning Run

4:30 am run:

Total Time (h:m:s) 1:07:45 10:54 pace
Moving Time (h:m:s) 1:07:35 10:54 pace
Distance (mi ) 6.19
Moving Speed (mph) 5.5 avg. 8.1 max.
Elevation Gain (ft) +639 / -630

Temperature (°F) 63°F avg. 63°F high
Wind Speed ( mph) ENE 1.7 avg. ENE 3.5 max.

Lunchtime Run - North Riverwalk

Lunchtime Run

Total Time (h:m:s) 0:24:25 9:42 pace
Moving Time (h:m:s) 0:24:09 9:42 pace
Distance (mi ) 2.49
Moving Speed (mph) 6.2 avg. 15.5 max.
Elevation Gain (ft) +156 / -205

Temperature (°F) 81.6°F avg. 82.9°F high
Wind Speed ( mph) SW 7.7 avg. SW 10.4 max.

Jeff Galloway Visit

Jeff Galloway will be coming to Below The Knee on June 13th, from 6:30 - 8:30 pm to give a clinic on running/walking for health, improving times, reducing injury and speeding up recovery.

The Columbus Track Club and Columbus Foot & Ankle will provide food and refreshments.

Early Morning Run

4:30 am run

Total Time (h:m:s) 1:05:07 10:35 pace
Moving Time (h:m:s) 1:04:58 10:35 pace
Distance (mi ) 6.13
Moving Speed (mph) 5.7 avg. 7.5 max.
Elevation Gain (ft) +631 / -623

Temperature (°F) 71.1°F avg. 71.1°F high
Wind Speed ( mph) ESE 5.8 avg. ESE 6.9 max.

5 at 5 again

dang, i left the garmin at work! 5 miles approx. at 4:30 am
kind of rainy but nice
i am using the reflective vest now, instead of the reflective belt, and to see cars freak out and veer away i am guessing that this works much, much better than the belt did

5 at 5

nice early morning run, started at 4:30 am

Total Time (h:m:s) 0:57:26 10:55 pace

Distance (mi ) 5.25
Moving Speed (mph) 5.5 avg. 6.7 max.
Elevation Gain (ft) +508 / -523

Temperature (°F) 69.4°F avg. 70°F high
Wind Speed ( mph) E 1.2 avg. E 3.5 max.

Thursday run

I have been lax about posting. Here's Thursday's run:

Total Time (h:m:s) 0:39:40 10:28 pace
Distance (mi ) 3.78
Moving Speed (mph) 5.7 avg. 11.5 max.
Elevation Gain (ft) +388 / -385

Thursday Lunch Run

2.46 miles at lunch

23:36

9:36 average pace

Wednesday Run

 

2.5 miles at lunch, didn't have much time. 24:46 :  9:54 pace

Friday Run

Lunch run with Rick at the North Riverwalk

Total Time (h:m:s) 0:51:37 10:26 pace
Distance (mi ) 4.92
Moving Speed (mph) 5.7 avg. 10.8 max.
Elevation Gain (ft) +556 / -575

Temperature (°F) 74.5°F avg. 75°F high
Wind Speed ( mph) WNW 15.0 avg. WNW 17.3 max.

Wednesday Run

Lunchtime run with Rick.

Total Time (h:m:s) 0:52:24 10:34 pace
Distance (mi ) 4.95
Moving Speed (mph) 5.7 avg. 8.6 max.
Elevation Gain (ft) +577 / -585
Temperature (°F) 63°F avg. 64°F high
Wind Speed ( mph) SSE 8.1 avg. SSE 8.1 max.

Tuesday Run

Tuesday run after work with Rick, who is home on spring break. Rick ran 6.2 miles

Total Time (h:m:s) 0:56:59 10:18 pace
Distance (mi ) 5.53
Moving Speed (mph) 5.8 avg. 29.9 max.
Elevation Gain (ft) +1,637 / -1,633
Temperature (°F) 63.7°F avg. 66°F high
Wind Speed ( mph) NNW 14.6 avg. NNW 16.1 max.

Monday Run

Lunch run with Rick, probably was a little farther- forgot to turn on the GPS. Felt a little warm and humid.

Total Time (h:m:s) 0:54:10 10:54 pace
Distance (mi ) 4.95
Moving Speed (mph) 5.5 avg. 7.5 max.
Elevation Gain (ft) +762 / -782
Temperature (°F) 77°F avg. 77°F high
Wind Speed ( mph) SSW 15.0 avg. SSW 15.0 max.

Sunday Run

Downtown Riverwalk 10K with Rick, who is home on Spring Break.

Total Time (h:m:s) 1:06:46 10:42 pace
Distance (mi ) 6.23
Moving Speed (mph) 5.6 avg. 6.7 max.
Elevation Gain (ft) +606 / -606
Temperature (°F) 73.6°F avg. 75.9°F high (felt like 90....)
Wind Speed ( mph) S 6.9 avg. S 9.2 max.

Thursday

Lunch run, North Riverwalk: from gate to end of trail & back, then turn around and do it again.

Total Time (h:m:s) 0:53:53 10:53 pace
Distance (mi ) 4.94
Moving Speed (mph) 5.5 avg. 8.4 max.
Elevation Gain (ft) +662 / -673

Wednesday

Lunch run: North Riverwalk from start to dam, then back past start to marina, end of marina parking lot & then back to start of Riverwalk

Total Time (h:m:s) 0:43:59 10:44 pace
Distance (mi ) 4.09
Moving Speed (mph) 5.6 avg. 10.0 max.
Elevation Gain (ft) +656 / -657
Temperature (°F) 64.9°F avg. 66.9°F high
Wind Speed ( mph) S 10.4 avg. S 13.8 max.

Tuesday

North Riverwalk Plus

Total Time (h:m:s) 0:37:46 10:28 pace
Distance (mi ) 3.60
Moving Speed (mph) 5.7 avg. 7.0 max.
Elevation Gain (ft) +406 / -418
Temperature (°F) 60.5°F avg. 61°F high
Wind Speed ( mph) SW 3.5 avg. SW 3.5 max.

Monday

North Riverwalk Run

Total Time (h:m:s) 0:36:43 10:37 pace

Distance (mi ) 3.46
Moving Speed (mph) 5.7 avg. 7.5 max.
Elevation Gain (ft) +296 / -264

Temperature (°F) 72.1°F avg. 73°F high
Wind Speed ( mph) NW 13.8 avg. NW 16.1 max.

Friday

North Riverwalk Run during lunch:

Total Time (h:m:s) 0:26:59 10:51 pace
Moving Time (h:m:s) 0:26:55 10:51 pace
Distance (mi ) 2.48
Moving Speed (mph) 5.5 avg. 8.1 max.
Elevation Gain (ft) +219 / -232

Temperature (°F) 64.6°F avg. 66°F high
Wind Speed ( mph) NW 11.1 avg. NW 12.7 max.

GPS Signal Quality Excellent

Thursday

4 miles around Lake Heath. Even after a lot of rain, the trail is dry.
The link shows a route map based on the garmin 201...