Monday, November 30, 2009

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, OKElev. Gain:+3 ft
Date:11/30/09Up/Downhill: [+193/-190]
Time:12:22 PMDifficulty: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 /miHeart Rate:151 bpm (Avg)
Calories:514172 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 06m22% 0.92 mi
Zone 4143 - 1610h 22m73% 2.96 mi
Zone 3125 - 1430h 03m11% 0.40 mi
Zone 2107 - 1250h 00m1% 0.07 mi
Zone 190 - 1070h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.04 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
16' 38-0' 469.0+0.9137-49 ft
27' 51+0' 277.6-0.5150+23 ft
37' 19-0' 058.2+0.1151-43 ft
47' 39+0' 157.8-0.3162+76 ft
end6' 00-1' 2410.0+1.9169-3 ft
Versus average of 7' 24 min/mile

Posted from bimactive.com

Monday, November 23, 2009

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!

Tuesday, November 17, 2009

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.

Sunday, November 15, 2009

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)

Saturday, November 14, 2009

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, OKElev. Gain:+0 ft
Date:11/14/09Up/Downhill: [+13/-13]
Time:10:42 AMDifficulty: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 /miHeart Rate:125 bpm (Avg)
Calories:81144 bpm (Peak)
Map
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 00m0% 0.00 mi
Zone 4143 - 1610h 00m1% 0.02 mi
Zone 3125 - 1430h 15m53% 0.52 mi
Zone 2107 - 1250h 12m42% 0.30 mi
Zone 190 - 1070h 02m7% 0.05 mi
(none)out of range0h 00m0% 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, OKElev. Gain:-3 ft
Date:11/14/09Up/Downhill: [+393/-396]
Time:07:02 AMDifficulty: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 /miHeart Rate:137 bpm (Avg)
Calories:1198161 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 00m0% 0.01 mi
Zone 4143 - 1610h 25m30% 2.88 mi
Zone 3125 - 1431h 01m72% 6.53 mi
Zone 2107 - 1250h 04m5% 0.42 mi
Zone 190 - 1070h 03m3% 0.13 mi
(none)out of range0h 00m0% 0.02 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
19' 07+0' 136.6-0.2126-23 ft
28' 55+0' 016.7-0.0133+7 ft
38' 47-0' 076.8+0.1138-7 ft
49' 57+1' 036.0-0.7133+6 ft
58' 57+0' 036.7-0.0138-10 ft
68' 24-0' 307.1+0.41430 ft
79' 03+0' 096.6-0.1141+4 ft
88' 40-0' 146.9+0.2142+4 ft
99' 02+0' 086.6-0.1141-7 ft
end9' 10+0' 166.5-0.2145+23 ft
Versus average of 8' 54 min/mile

Posted from bimactive.com

Friday, November 13, 2009

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, OKElev. Gain:+3 ft
Date:11/13/09Up/Downhill: [+111/-108]
Time:12:04 PMDifficulty: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 /miHeart Rate:145 bpm (Avg)
Calories:411158 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 00m0% 0.00 mi
Zone 4143 - 1610h 22m82% 2.66 mi
Zone 3125 - 1430h 05m18% 0.62 mi
Zone 2107 - 1250h 01m3% 0.12 mi
Zone 190 - 1070h 00m2% 0.09 mi
(none)out of range0h 00m0% 0.02 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
17' 46-0' 167.7+0.2135-50 ft
28' 00-0' 027.5+0.0145-3 ft
38' 05+0' 037.4-0.1152+46 ft
end8' 16+0' 147.2-0.2153+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, OKElev. Gain:+0 ft
Date:11/12/09Up/Downhill: [+433/-433]
Time:05:45 PMDifficulty: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 /miHeart Rate:138 bpm (Avg)
Calories:901157 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 00m0% 0.00 mi
Zone 4143 - 1610h 17m26% 1.84 mi
Zone 3125 - 1430h 50m77% 5.50 mi
Zone 2107 - 1250h 01m1% 0.09 mi
Zone 190 - 1070h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.03 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
18' 44-0' 316.9+0.4134+33 ft
29' 04-0' 116.6+0.1138+36 ft
39' 25+0' 106.4-0.1140-6 ft
49' 31+0' 166.3-0.21370 ft
59' 20+0' 056.4-0.1139-13 ft
69' 21+0' 066.4-0.1140-20 ft
79' 11-0' 046.5+0.0139-30 ft
end8' 05-1' 107.4+0.91440 ft
Versus average of 9' 15 min/mile

Posted from bimactive.com