Run Run Run

2.44 miles - trail

Ran on some local conservation area trail while trying to hide from the sun...... unsuccessful.

10 miles - 7:39 avg.

Nice & easy run.  Running should be my job.

1	8:34.0	1.00	8:34
2	7:54.6	1.00	7:55
3	7:45.8	1.00	7:46
4	7:38.3	1.00	7:38
5	7:33.3	1.00	7:33
6	7:33.4	1.00	7:33
7	7:30.7	1.00	7:31
8	7:28.8	1.00	7:29
9	7:25.1	1.00	7:25
10	7:05.2	1.00	7:05

10 miles - 7:32 avg.

Happy 4th of July!  Rained like a mofo this morning, so I didn't get out until 11:50 am for this one.  Hot & Humid.... but it felt great.  I even took off my Mizunos after the run and thought I'd ice my feet in the river by my house..... don't ya know the river was warm!  Oh well, that's what I get for following blogs based out of the Western part of the United States, there aren't any 11,000 foot mountain streams or lakes around here!  Ha ha!

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:15:19.2	10.00	7:32
1	7:55.4	1.00	7:55
2	7:41.6	1.00	7:42
3	7:42.7	1.00	7:43
4	7:38.3	1.00	7:38
5	7:36.8	1.00	7:37
6	7:35.6	1.00	7:36
7	7:32.2	1.00	7:32
8	7:27.8	1.00	7:28
9	7:17.6	1.00	7:18
10	6:51.3	1.00	6:51

9 miles - 7:38 avg.

Tired legs this morning at 3:47 am.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:08:45.1	9.00	7:38
1	8:27.4	1.00	8:27
2	7:47.6	1.00	7:48
3	7:44.3	1.00	7:44
4	7:39.9	1.00	7:40
5	7:36.3	1.00	7:36
6	7:26.5	1.00	7:27
7	7:23.5	1.00	7:23
8	7:25.8	1.00	7:26
9	7:13.3	1.00	7:13
10	:00.6	0.00	0

11 miles - 7:41 avg.

I left the house ridiculously early this morning..... 3:11 am.  I felt that it was worthwhile in an attempt to beat the heat & humidity that is on tap for the day.  I knew that my wife wanted to get a walk in around 5 am as well before starting her workday.  I joined her to try and keep things moving after my run.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:24:30.4	11.00	7:41
1	8:26.4	1.00	8:26
2	7:45.7	1.00	7:46
3	7:45.0	1.00	7:45
4	7:43.2	1.00	7:43
5	7:41.7	1.00	7:42
6	7:42.2	1.00	7:42
7	7:39.5	1.00	7:40
8	7:40.9	1.00	7:41
9	7:34.8	1.00	7:35
10	7:28.6	1.00	7:29
11	7:02.4	1.00	7:02

6 miles - 7:28 avg.

Legs were tired from yesterdays 11 mile run.  I followed that up with a 3 mile walk with my wife, and a 3 mile walk with my girls later in the day.  Thus todays 6 miler was a bit of a death march.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	44:51.8	6.00	7:28
1	7:57.4	1.00	7:57
2	7:32.7	1.00	7:33
3	7:38.4	1.00	7:38
4	7:32.5	1.00	7:32
5	7:23.2	1.00	7:23
6	6:45.7	1.00	6:46
7	:01.8	0.00	6:27

10 miles - 7:24 avg.

Great morning for running!  The temperature was about 60' when I stepped outside at 4:07 am.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:14:03.7	10.00	7:24
1	8:19.4	1.00	8:19
2	7:37.4	1.00	7:37
3	7:34.3	1.00	7:34
4	7:25.6	1.00	7:26
5	7:29.7	1.00	7:30
6	7:24.0	1.00	7:24
7	7:11.4	1.00	7:11
8	7:14.6	1.00	7:15
9	7:05.5	1.00	7:05
10	6:41.8	1.00	6:42

8.65 miles - 7:33 avg.

After reading on this blog site, that even Jake Krong runs at an 8 min. pace from time to time, I thought to myself.... hey, I can run an 8 min. pace.  Even better..... I can run slower than an 8 min. pace!  Everything was going according to plan, up until about mile 7 when I couldn't help but pick it up a bit near the end of the run.  It didn't help that I saw a runner about 400 yards ahead of me moving at a good clip down River St.  There was my carrot!  It turns out that she was moving at a very good pace, because I didn't catch her until I was nearing the end of my run about a mile later.  I passed her going over a little knoll in the road, and just as I was passing, a police cruiser crested the other side of the blind knoll.  I glanced over just as the cop was waving his arms inside his car.  My reaction was WTF???? and I proceeded to mimick him and wave my arms back with a similiar nasty look.  I thought that I was going to get spoken to, but nothing materialized from the encounter..... good thing for me, because I was definitely rubbed the wrong way!  Dirty Copper!  Ha ha!

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:05:17.6	8.65	7:33
1	8:13.3	1.00	8:13
2	7:55.8	1.00	7:56
3	7:53.6	1.00	7:54
4	7:49.4	1.00	7:49
5	7:45.6	1.00	7:46
6	7:42.5	1.00	7:42
7	7:24.2	1.00	7:24
8	6:48.4	1.00	6:48
9	3:45.0	0.65	5:48

9.45 miles - 8:01 avg. (3:45 am)

Nice & cool out this morning.  Legs were definitely sore & slow.  I love it!

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:15:48.2	9.45	8:01
1	8:47.2	1.00	8:47
2	8:10.6	1.00	8:11
3	8:02.1	1.00	8:02
4	7:58.5	1.00	7:59
5	8:01.3	1.00	8:01
6	7:55.3	1.00	7:55
7	7:56.3	1.00	7:56
8	7:55.2	1.00	7:55
9	7:44.9	1.00	7:45
10	3:16.8	0.45	7:19

2.24 miles - with Amy!

Fun running with my wife.

8.18 miles - 7:30 avg.

7:53 am & it's starting to get hot and humid.  It feels good to really sweat though :)

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:01:19.9	8.18	7:30
1	8:04.2	1.00	8:04
2	7:48.8	1.00	7:49
3	7:46.6	1.00	7:47
4	7:39.5	1.00	7:40
5	7:33.5	1.00	7:34
6	7:31.2	1.00	7:31
7	7:19.2	1.00	7:19
8	6:32.0	1.00	6:32
9	1:04.9	0.18	5:57

6.01 miles - 7:52 avg. (91' degrees)

My first 50 mile week ever!  Super stoked on it.  I wore my heart rate monitor just to see what the data would say.

Avg HR:	157 bpm
Max HR:	178 bpm

Avg HR:	85 % of Max
Max HR:	96 % of Max

Avg HR:	4.5 z
Max HR:	5.6 z

	What is Training Effect? Have you ever wondered what good your workout is doing? Training Effect measures the impact of exercise on your aerobic fitness. Using your heart rate, Training Effect tells you if the exercise you do is maintaining your current fitness level or improving it. With that information, you can vary your intensity to achieve your goals. Training Effect is for all aerobic sports, all equipment and all healthy individuals. Training Effect Scale 5.0 – Overreaching 4.0 – Highly Improving 3.0 – Improving 2.0 – Maintaining 1.0 – Minor

10 miles - 7:38 avg.

Out for a leisurely run.... 3:45 am.  Yawn.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:16:22.9	10.00	7:38
1	8:40.5	1.00	8:40
2	7:51.7	1.00	7:52
3	7:45.5	1.00	7:46
4	7:44.1	1.00	7:44
5	7:43.6	1.00	7:44
6	7:36.1	1.00	7:36
7	7:24.4	1.00	7:24
8	7:22.4	1.00	7:22
9	7:15.2	1.00	7:15
10	6:59.4	1.00	6:59

10 miles - 7:33 avg.

Ten at 3:42 am.  All in a days work.  Legs don't move so fast for the early miles at that time of morning.  38 yrs. and Life to GO!  (SkidRow)

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:15:30.6	10.00	7:33
1	8:48.7	1.00	8:49
2	7:53.4	1.00	7:53
3	7:45.3	1.00	7:45
4	7:41.4	1.00	7:41
5	7:34.3	1.00	7:34
6	7:24.6	1.00	7:25
7	7:19.8	1.00	7:20
8	7:11.7	1.00	7:12
9	7:03.1	1.00	7:03
10	6:47.4	1.00	6:47
11	:00.9	0.00	0

2.5 mile walk

3:30 am wasn't happening this morning.  Instead, Amy & I got up at 5:30 and went for a 2.5 mile walk.  The air was really thick & soupy.

8 miles - 7:19 avg.

I was sort of surprised by this run..... it was basically right after dinner.  A big hamburger and polenta!  Maybe I should eat crappy before more runs:)

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	58:28.7	8.00	7:19
1	8:15.0	1.00	8:15
2	7:43.3	1.00	7:43
3	7:29.3	1.00	7:29
4	7:07.8	1.00	7:08
5	7:10.7	1.00	7:11
6	7:00.8	1.00	7:01
7	6:52.0	1.00	6:52
8	6:49.5	1.00	6:49
9	:00.4	0.00	0

6 miles - 7:19 avg. (3:51 am)

Had to stop completely at mile 4.  I had crested a hill and saw something crossing the road ahead of me..... it turned out to be a skunk.  I slowed down, but I must have spooked it because it got on its front legs, raised it's booty in the air and sprayed before I got too close.  Phew.... close call!

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	43:55.3	6.00	7:19
1	8:09.5	1.00	8:10
2	7:37.1	1.00	7:37
3	7:14.4	1.00	7:14
4	7:03.9	1.00	7:04
5	6:58.5	1.00	6:59
6	6:51.9	1.00	6:52

7 miles - 7:39 avg.

Slow & Steady..... more often then not, doesn't win the race.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	53:36.4	7.00	7:39
1	7:53.6	1.00	7:54
2	7:43.8	1.00	7:44
3	7:43.6	1.00	7:44
4	7:41.2	1.00	7:41
5	7:36.2	1.00	7:36
6	7:38.7	1.00	7:39
7	7:18.1	1.00	7:18

8 miles - 7:30 avg. (3:36 am)

Last night, before I went to bed, I checked the forecast for the early hours of the morning.  Everything looked ok, with only a 20% chance of precipitation..... perfect. 

Since it's been so hot & humid in New England this summer I have been running shirtless in the wee hours of the am.  As I stepped out the door, there was a light sprinkle coming down with a nice warm breeze.  There's my 20% I thought.  I slowly got the old legs moving and started feeling more awake when out from the left side of the road a skunk crossed in front of me about 10 ft. away.  The skunk stopped me in my tracks and faced me..... I quickly backed up a few steps (stopping the timer on my Garmin of course) and let the stinky bastard go about his/her stinky business.  Situation averted, I moved on.  Then, about five miles into the run, the skies opened up and the lightning show began.  I cut the intended 10 miler down to 8 and decided I should live to run another day:)

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:00:04.0	8.00	7:30
1	8:24.9	1.00	8:25
2	7:47.1	1.00	7:47
3	7:38.2	1.00	7:38
4	7:34.6	1.00	7:35
5	7:29.7	1.00	7:30
6	7:14.7	1.00	7:15
7	7:15.1	1.00	7:15
8	6:37.9	1.00	6:38
9

8 miles - 7:38 avg. (6:10 pm)

My Mizunos are still soaked from yesterdays thunderstorm run..... boo.  My other sneakers are all pretty beat as well, so I ran in the racing flats..... I hope I don't pay for the decision later.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:01:07.4	8.00	7:38
1	8:15.6	1.00	8:16
2	7:48.1	1.00	7:48
3	7:52.4	1.00	7:52
4	7:47.0	1.00	7:47
5	7:41.6	1.00	7:42
6	7:27.5	1.00	7:27
7	7:18.1	1.00	7:18
8	6:57.2	1.00	6:57

2.05 miles

Family in tow & at the High School track.

8.2 miles - 7:43 avg.

Very humid out.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:03:19.9	8.20	7:43
1	8:20.2	1.00	8:20
2	8:01.3	1.00	8:01
3	7:56.1	1.00	7:56
4	7:48.9	1.00	7:49
5	7:44.3	1.00	7:44
6	7:32.8	1.00	7:33
7	7:35.6	1.00	7:36
8	7:07.2	1.00	7:07
9	1:13.5	0.20	6:07

3.45 miles

Around the neighborhood while my girls were riding along on their bikes :)

8 miles - 7:30 avg.

Overcast, low humidity & lower than normal temps..... perfect.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:00:01.0	8.00	7:30
1	8:19.9	1.00	8:20
2	7:57.3	1.00	7:57
3	7:46.3	1.00	7:46
4	7:37.2	1.00	7:37
5	7:37.1	1.00	7:37
6	7:28.8	1.00	7:29
7	7:01.6	1.00	7:02
8	6:12.0	1.00	6:12
9