After the Marathon

I've taken it pretty easy since the marathon. A three mile run on Tuesday evening with Eric and the RunnersWorld group, a 4.3 mile run with Rachel on Thursday (the Von Franken Family Run), and 6 hilly miles with Rachel, Robb, Scott, and David? on Saturday followed by an easy mile on flat ground. Those runs were a lot of fun. I didn't wear my Garmin and didn't care about the pace. Today I decided to push it a little, and the data is below. It was a pretty good tempo run. Tuesday through Thursday I will be in Little Rock on business. I hope to run at least a time or two with Lauren while I am there.

Activity Route: -- Elev. Avg: 697 ft Location: Tulsa, OK Elev. Gain: +3 ft Date: 11/30/09 Up/Downhill: [+193/-190] Time: 12:22 PM Difficulty: 1.9 / 5.0 Weather: Fair 49 F temp; 45% humidity 49 F heat index; winds Calm Performance Distance: 4.11 miles Time: 0:30:24 Speed: 8.1 mph Pace: 7' 24 /mi Heart Rate: 151 bpm (Avg) Calories: 514 172 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 06m 22% 0.92 mi Zone 4 143 - 161 0h 22m 73% 2.96 mi Zone 3 125 - 143 0h 03m 11% 0.40 mi Zone 2 107 - 125 0h 00m 1% 0.07 mi Zone 1 90 - 107 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.04 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 6' 38 -0' 46 9.0 +0.9 137 -49 ft 2 7' 51 +0' 27 7.6 -0.5 150 +23 ft 3 7' 19 -0' 05 8.2 +0.1 151 -43 ft 4 7' 39 +0' 15 7.8 -0.3 162 +76 ft end 6' 00 -1' 24 10.0 +1.9 169 -3 ft Versus average of 7' 24 min/mile

Posted from bimactive.com

Route 66 Marathon

Well, it's over. I am sore and tired today - especially my quads. I had a pretty good race yesterday. My gut told me that I was in shape to run something like a 3:45 marathon, maybe a 3:40 if everything went just right. But several people assured me that I was in shape to run a 3:35, which would qualify me for Boston. I gave in to peer pressure and started off on a 3:35 pace. I was running with Eric Soutee, who I have been training with this session. Almost from the start I felt like I was running a faster pace than I could hold for the full distance, but Eric sort of pushed me to keep up the pace. We went through the half marathon in 1:47:08, which was actually slightly ahead of pace. By the 27k point (about 17 miles), our pace had slowed so that our average was 8:17 per mile, which is about a 3:37 marathon time. It was at about that time that I started walking a bit to let Eric get ahead of me and run his own race. I was still on pace for a 3:40 past the 21 mile mark, but I started having sharp pain at my right knee - IT band problems. I stopped at a medical tent and taped it up and kept going, but I lost time at the tent while the volunteers searched for tape. They really didn't seem prepared for that type of medical treatment. From there on I pretty much ran for about five minutes and walked a minute until about the last mile. That dropped my pace to around 10:30 per mile for several miles.

My final time was 3:49:50, a PR by over 7 minutes! I am happy, but think maybe I could have run just a bit faster if I hadn't gone out so fast.

I am really proud of Eric, who finished his first marathon in 3:43:10! Rachel Mitchell got a new PR of 3:59:19. Woohoo! I think Kurt Kruskop is the first person to finish who has been training regularly with the RunnersWorld group. He ran what I think might be a PR - 3:15:47, and he finished 2nd in his age group!. Looks like both he and Fred Isaacs qualified for Boston! Way to go guys! Amanda Lecrone, who has been running the Monday hill sessions with me and Rusty and others ran her first marathon in 4:11:04. Woohoo! And Rusty gets kudos for encouraging her all along the way both in training and in the race. I think Curtis Roberts got a PR too - 3:58:29 - and that with almost even splits, just like it's supposed to be done. And of course, there are a lot of folk who finished their first marathon, and I am proud of you all!

Traveling This Week

Had a long day on Monday. Picked up the rental car at about 7 a.m. and started to drive to Sikeston, MO. Stupid Blackberry! There it goes vibrating again. I check it and decide I better head back to the office to handle a few issues before I head back out on my trip. Okay, now it's 12:30, and I'm ready to head out again. Stopped at QT in Catoosa to get cash and a quick bite (chocolate milk and hot dog taquito thing. I do not recommend.) Almost to Vinita, and Blackberry vibrates again. Okay, I dial in to the teleconference and participate while I'm on my way. As a result of the teleconference, I end up stopping in Springfield and having another meeting. Get out of Springfield a little before 4. Finally arrived in Sikeston just before 10 p.m. I decided to not run.

Tuesday I met with the contractor rebuilding the 69kV line between New Madrid and Malden. Then drove around with the inspector and watched some structures being rebuilt. Ate a big lunch at Ernie's in Malden. Then drove on to Jonesboro. I decided to detour through Blytheville, AR, where my mom grew up. Took a picture of my grandmother's old house.

A lot of memories tied to that old house. I miss my mom and granny. Got to Jonesboro about 5:30. Ran about three and a half miles on the treadmill. Two of those miles were at planned marathon pace. Felt pretty good.

Hopefully I will be done in Jonesboro early enough to make it back to the pre-race pizza party at RunnersWorld on Thursday.

The Infinitude of God

Thursday night Kathy and Roman both told me that when they were in Athens for the marathon last week, they saw a man that looked just like me; he talked like me and had mannerisms just like me. My response was, "No wonder I felt so tired last weekend. It takes a lot of energy to be in two places at once!" How unlike God I am. Today in Sunday school I taught about the infinitude of God. Part of his infinitude is his omnipresence. What is meant by God's omnipresence is that he is personally present everywhere in the universe. And it is not like light that is diffused through space. It is not just some effect produced by him that is present everywhere. It is not that a portion of God is everywhere. He is present everywhere. Jesus said, "where two or three come together in my name, there am I with them." (Matthew 18:20) The amazing thing about this is that God is personally present with everyone who calls upon his name, that he is completely attentive to their prayers and their every circumstance, and it is no burden whatsoever to God because He is infinite. That's a big comfort to me.

"The God who made the world and everything in it is the Lord of heaven and earth and does not live in temples built by hands. And he is not served by human hands, as if he needed anything, because he himself gives all men life and breath and everything else. From one man he made every nation of men, that they should inhabit the whole earth; and he determined the times set for them and the exact places where they should live. God did this so that men would seek him and perhaps reach out for him and find him, though he is not far from each one of us." (Acts 17:24-28)

Mowing the Lawn

Okay, I know this is silly, but I always wanted to know how far I went when mowing the lawn. So, I wore my Garmin. Activity Route: Lawn Elev. Avg: 652 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 11/14/09 Up/Downhill: [+13/-13] Time: 10:42 AM Difficulty: 1.2 / 5.0 Weather: A Few Clouds 69 F temp; 63% humidity 69 F heat index; winds S 7 Performance Distance: 0.86 miles Time: 0:27:49 Speed: 1.9 mph Pace: 32' 21 /mi Heart Rate: 125 bpm (Avg) Calories: 81 144 bpm (Peak) Map Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 00m 0% 0.00 mi Zone 4 143 - 161 0h 00m 1% 0.02 mi Zone 3 125 - 143 0h 15m 53% 0.52 mi Zone 2 107 - 125 0h 12m 42% 0.30 mi Zone 1 90 - 107 0h 02m 7% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi

Posted from bimactive.com

Last Saturday Run Before Route 66 Marathon

This was mostly an easy paced run with Eric. There were two half mile stretches where we picked up the pace to a little faster than planned marathon pace. Other than that, we were doing around 9 minute pace or so. I felt good. Now it's time to rest. Activity Route: -- Elev. Avg: 624 ft Location: Tulsa, OK Elev. Gain: -3 ft Date: 11/14/09 Up/Downhill: [+393/-396] Time: 07:02 AM Difficulty: 3.0 / 5.0 Weather: Fog/Mist 56 F temp; 89% humidity 56 F heat index; winds Calm Performance Distance: 9.41 miles Time: 1:23:49 Speed: 6.7 mph Pace: 8' 54 /mi Heart Rate: 137 bpm (Avg) Calories: 1198 161 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 00m 0% 0.01 mi Zone 4 143 - 161 0h 25m 30% 2.88 mi Zone 3 125 - 143 1h 01m 72% 6.53 mi Zone 2 107 - 125 0h 04m 5% 0.42 mi Zone 1 90 - 107 0h 03m 3% 0.13 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 07 +0' 13 6.6 -0.2 126 -23 ft 2 8' 55 +0' 01 6.7 -0.0 133 +7 ft 3 8' 47 -0' 07 6.8 +0.1 138 -7 ft 4 9' 57 +1' 03 6.0 -0.7 133 +6 ft 5 8' 57 +0' 03 6.7 -0.0 138 -10 ft 6 8' 24 -0' 30 7.1 +0.4 143 0 ft 7 9' 03 +0' 09 6.6 -0.1 141 +4 ft 8 8' 40 -0' 14 6.9 +0.2 142 +4 ft 9 9' 02 +0' 08 6.6 -0.1 141 -7 ft end 9' 10 +0' 16 6.5 -0.2 145 +23 ft Versus average of 8' 54 min/mile

Posted from bimactive.com

Friday Noon Run

A little over three miles. The objective of this run was to go a little faster than marathon race pace. I started out a little fast because I was headed downhill. The run worked out about as expected. Tomorrow's run will be a more relaxed pace. Activity Route: -- Elev. Avg: 704 ft Location: Tulsa, OK Elev. Gain: +3 ft Date: 11/13/09 Up/Downhill: [+111/-108] Time: 12:04 PM Difficulty: 1.9 / 5.0 Weather: Fair 69 F temp; 52% humidity 69 F heat index; winds S 14 Performance Distance: 3.27 miles Time: 0:26:16 Speed: 7.5 mph Pace: 8' 02 /mi Heart Rate: 145 bpm (Avg) Calories: 411 158 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 00m 0% 0.00 mi Zone 4 143 - 161 0h 22m 82% 2.66 mi Zone 3 125 - 143 0h 05m 18% 0.62 mi Zone 2 107 - 125 0h 01m 3% 0.12 mi Zone 1 90 - 107 0h 00m 2% 0.09 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 7' 46 -0' 16 7.7 +0.2 135 -50 ft 2 8' 00 -0' 02 7.5 +0.0 145 -3 ft 3 8' 05 +0' 03 7.4 -0.1 152 +46 ft end 8' 16 +0' 14 7.2 -0.2 153 +9 ft Versus average of 8' 02 min/mile

Posted from bimactive.com

Thursday Night Run

Ran with Nathan on route behind RunnersWorld. Activity Route: -- Elev. Avg: 677 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 11/12/09 Up/Downhill: [+433/-433] Time: 05:45 PM Difficulty: 2.9 / 5.0 Weather: Fair 63 F temp; 58% humidity 63 F heat index; winds S 8 Performance Distance: 7.06 miles Time: 1:05:16 Speed: 6.5 mph Pace: 9' 15 /mi Heart Rate: 138 bpm (Avg) Calories: 901 157 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 00m 0% 0.00 mi Zone 4 143 - 161 0h 17m 26% 1.84 mi Zone 3 125 - 143 0h 50m 77% 5.50 mi Zone 2 107 - 125 0h 01m 1% 0.09 mi Zone 1 90 - 107 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 44 -0' 31 6.9 +0.4 134 +33 ft 2 9' 04 -0' 11 6.6 +0.1 138 +36 ft 3 9' 25 +0' 10 6.4 -0.1 140 -6 ft 4 9' 31 +0' 16 6.3 -0.2 137 0 ft 5 9' 20 +0' 05 6.4 -0.1 139 -13 ft 6 9' 21 +0' 06 6.4 -0.1 140 -20 ft 7 9' 11 -0' 04 6.5 +0.0 139 -30 ft end 8' 05 -1' 10 7.4 +0.9 144 0 ft Versus average of 9' 15 min/mile

Posted from bimactive.com