Saturday Before Christmas

We had more people out yesterday than the previous Saturday. Among those present were three runners who did very well in the White Rock Marathon, Rachel, Curtis, and Kaci. I would post a picture here, but my daughter, Becky has my camera. We also had Chuck and Rob joining us. Dave, Holly, Jill, and Sam were back for their second Saturday. Brian also ran with us, as did Kurt. Many of our group stopped after about 6 miles. Brian, Kurt, Chuck, Jill, Sam, and I then did an out and back to 41st and Riverside after the 6 mile loop. Here is the record of our run: Activity Route: -- Elev. Avg: 632 ft Location: Tulsa, OK Elev. Gain: -3 ft Date: 12/19/09 Up/Downhill: [+380/-383] Time: 07:58 AM Difficulty: 3.8 / 5.0 Weather: Overcast 37 F temp; 72% humidity 37 F heat index; winds NW 10 G 16 Performance Distance: 10.79 miles Time: 1:33:08 Speed: 6.9 mph Pace: 8' 38 /mi Heart Rate: 149 bpm (Avg) Calories: 1373 162 bpm (Peak Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 41 +0' 03 6.9 -0.0 -29 ft 2 8' 31 -0' 07 7.0 +0.1 +10 ft 3 8' 25 -0' 13 7.1 +0.2 +3 ft 4 9' 29 +0' 51 6.3 -0.6 +23 ft 5 8' 54 +0' 16 6.7 -0.2 +27 ft 6 8' 27 -0' 11 7.1 +0.2 -33 ft 7 8' 41 +0' 03 6.9 -0.0 -23 ft 8 8' 37 -0' 01 7.0 +0.0 -3 ft 9 8' 27 -0' 11 7.1 +0.2 0 ft 10 8' 17 -0' 21 7.2 +0.3 +3 ft end 8' 29 -0' 09 7.1 +0.1 +19 ft Versus average of 8' 38 min/mile

Posted from bimactive.com

My training for the week went like this:

Monday: 5.5 miles @ 8:02/mile

Tuesday: 5.2 miles @ 8:22/mile

Wednesday: 10.0 miles @ 8:14/mile

Thursday: 5.8 miles @ 9:58/mile

Friday: 6.4 miles @ 8:45/mile

Saturday: 10.8 miles @ 8:38/mile

Total: 43.7 miles

Next Saturday's distances are 7 miles for the half marathoners and 12 miles for the marathoners. Have a merry Christmas everybody!