Monday, December 27, 2010

Christmas Training Run

As you all know, the normal Saturday run was canceled because we all wanted to celebrate Christmas instead. For the Sunday run I heard that about 80 runners total showed up, and only one of them was an "Ethiopian." I missed because I had plans to go to church. Church was also lightly attended. In fact, the rest of my family stayed home.

I did get my run in the morning of Christmas Eve - nine hilly miles in Jenks. I wore my heart rate monitor for the first time in ages. Averaged 145 bpm. Seemed a little high for the pace I was going, but it was a pretty hilly route. My left knee started hurting about 4 miles into the run. I think it may be IT band related. My knee has been hurting ever since the Route 66 Marathon. Hopefully it will be better before the training resumes in full force in January.

Next Saturday we are not having a group run. Again it is scheduled for Sunday at 7:45 from RunnersWorld. And again I won't be there. It's my turn to teach Sunday school, and I'm starting a series on 1 Corinthians.

I hope to see you all out running on January 8th (or sooner if you make the midweek runs).

Wednesday, December 15, 2010

A New Training Season Begins

I am excited about starting a new marathon and half marathon training session. We had tremendous results in the Route 66 Marathon in November, and I am hoping we can have similar results in the spring marathons.

Some highlights of the Route 66 Marathon results:
  • Will McIntosh ran his first marathon in 3:37:35.
  • Andy Karlin set a PR of 3:37:44.
  • Sally Eagleton set a PR of 3:38:27, qualified for Boston, and finished third in her age group.
  • Stormy Phillips, after running a 100 mile race the previous week, ran his first marathon in 3:39:56.
  • Rachel Mitchell finished in 3:54:25. I think that may be a new PR.
  • Jeff Newsome ran his first marathon in 3:54:40.
  • Jillian Fuqua finished her first marathon in 3:56:02
  • Harold Hicks finished in 3:57:11. I think that was his first marathon.
Our group also had good results in the half marathon. I think our top finisher was Eric Soutee with a 1:40:14, followed by Steve Adams in 1:45:20. Steve Powell and Beth Eagleton also had good runs in the half marathon, even though they fell a bit short of their goal times. One of the things I would like to see this season is for Beth to step up to the marathon and qualify for Boston so she can run with her daughter, Sally. By the way, Sally will not be running with us over the winter because she will be working as a ski instructor in Taos, New Mexico.

I finished the marathon in 4:35:03, which is a personal worst, and I felt horrible most of the way. But my excuse is that I ran 66 miles the previous weekend pacing Kathy and Stormy for the last part of their hundred mile race. Here is a picture of me and Kathy at the finish of the Mother Road 100. Kathy is pretty exhausted at this point and ready to lie down for a long nap.

Anyway, despite my poor time and how poorly I felt during the marathon, I was pretty excited about our group's results. I think we definitely earned the title RWT Speedwagon. By the way, speaking of speed, Andy just ran a 20 minute flat in the Jingle Bell 5k. Woohoo!

I've been thinking about a new name for our group. One of the names I was thinking of was RunnersWorld Overdrive, with perhaps a theme song of “You Ain’t Seen Nothing Yet.” I even had started on a logo, and below is a preliminary version.

However, Andy requested that we go back to our old name of Ethiopian Elites, so that is who we will be this time around.

Our first official training session will be Saturday, December 18 at Veterans Park (21st and Boulder). We will be meeting at 7:45, with a goal to be actually running by 8:00.

Links to the marathon and half marathon schedules and routes are located in the sidebar to the right. If you have not yet signed up, it is not too late. Print an entry form from this link, fill it out and take it to RunnersWorld Tulsa at 43rd and Peoria.

By the way, the second Saturday of the schedule happens to fall on Christmas day. We will not have a group run on that day, but on Sunday the 26th there will be a group run starting at RunnersWorld. I will not be at that run because I have responsibilities at church.

Also, on January 1st, there will not be an official group run. The official run will be on Sunday, January 2. Again I will have to miss the Sunday run because I will be at church. However, I will be running on January 1st. Let me know if you want to run with me.

Friday, August 27, 2010

Preview of October's Routes

I've been planning out October's training routes, and came across the following video. What do you guys think?

Wednesday, August 4, 2010

Last Saturday's Run and the Plan for Next Saturday.

Turnout was a little light for our group at Veterans Park Saturday, and I suppose that's because some of you went to Turkey Mountain. We had another pretty scenic and hilly run from Veterans Park again. We ran past Swan Lake,


and we ran past Utica Square and through Cascia Hall's parking lot and past their athletic fields,


through Woodward Park and then through the neighborhoods west of Woodward Park.


Finally we made it back to Veterans Park. I wasn't feeling my best and ended up walking quite a bit the last mile. Anyway, I got in about 7.5 miles in the morning. I hope you all had a better run than me.

In the evening Sandra hosted a scavenger hunt/run - mainly for those training for the Lean Horse 100. We started at Veterans Park and wound our way to Sandra's looking for things along the way. That was about seven miles. Then we did a loop that went through the TU campus and even went past Coach Kathy's old house. And then there was another loop, but I left because I needed my sleep. I ended with a little over 13 miles. I'm thinking about having a couple of Saturday morning runs in September starting at the fairgrounds and including parts of Sandra's routes. Here are a couple of pictures from Sandra's blog (


It's going to be very hot this week, so be careful out there. It's okay to run slowly and take walk breaks. I don't expect to be at any of the group runs until August 21. I am going out of town on business this week and on vacation for the next two weeks.

This coming Saturday the route is to do an out and back starting south on the River Parks trail. Here are the scheduled distances and turn around points:

Beginner Half: 7 miles. Turn back at the wooden footbridge that is not quite a quarter of a mile south of I‐44.
Advanced Half: 9 miles. Turn back at 61st Street.
Beginner Full: 10 miles. Turn back at the parking lot at 67th Street.
Intermediate Full: 12 miles. Turn back at Helmerich Park.
Advanced Full: 14 miles. Turn back at 81st Street.

Take it on the run!

Tuesday, August 3, 2010

Trade Secrets of the Kenyans

I haven't had much time to think about running or blogging lately, but I did run across this good article at

---TATUR Dave

Trade Secrets of the Kenyans

Simple strategies to train like the world's best runners
by Scott Douglas

Wouldn't it be great to run like a Kenyan?

Okay, so you're probably not going to move to 8,000 feet of altitude and devote yourself entirely to your athletics. One hundred twenty-mile weeks might not be on next week's agenda. And, yes, it's a little late to pick your parents with an eye toward getting dealt the best genetic hand. But that doesn't mean you can't still train like a Kenyan.
I spent December 2004 in Iten, Kenya, the country's unofficial running capital, where Olympic medalists, world champions and international marathon winners train. For a month, I ran with and talked with all types of runners-road racers, track specialists, cross country aces-to see what common elements ran through their training. Below is what I learned that all runners, regardless of race distance, experience, talent level and setting, can easily add to their programs.

Start Slow, Finish Fast

Every run I did with Kenyans started at a stumble, and most finished substantially faster. Contrast that with most recreational runners' practice of starting out the door at the pace they think they should be running that day, and maintaining roughly the same pace throughout the run.
Think of a pot of water coming to a boil-there's no one instant where you can pinpoint when it started to get hot, but the end result is undeniable. The same thing happens when you allow your muscles and cardiovascular system to ease into action-as you gradually warm up, you'll up your pace without really noticing it. Toward the end of your run, you'll be moving quickly and comfortably, and will be teaching yourself how to run fast but relaxed. Finishing faster than you start is also good practice for running negative splits in races.

Vary Very Much

One day I joined 12:52 5K man Isaac Songok and world junior cross country champ Augustine Choge for their morning run. We did a roughly 10K loop in 49 minutes. For their next run, Songok and Choge covered the same loop in just under 31 minutes-about three minutes per mile faster!
This great disparity in intensity level from run to run is common. To Kenyans, every run has a specific purpose, usually expressed in terms of "easy," "average" or "high" speed. When it's time to go easy, such as the run before or after a "high" session, Kenyans have no qualms about doing nothing more than a glorified trot. This low-intensity, active recovery allows them to still get in volume while leaving them ready to really nail the next hard workout. Most recreational runners, in contrast, run too hard on their easy days and carry around too much residual fatigue to hit the times they're capable of in quality sessions. To reach your racing potential, follow the Kenyans-easy runs easier, harder runs faster.

Get With a Group

One of the rarest sights in Kenya is a runner training alone. Nearly every Kenyan does nearly every run with at least one, and usually several other runners. Every runner I asked about the subject stated simply that she or he wouldn't be able to train as hard if forced to do so solo.
Regularly running with others of similar ability has several benefits. For starters, you're much more likely to stick with your plans if others are present and counting on you. Also, on days when you're not feeling great, you'll get pulled along to better performances than you could achieve on your own. Mentally, consistent training is less of a burden when you're often with others instead of always having to will yourself out the door and down the road.

Tread Softly

After more than 25 years of running, my body has its share of aches and pains. While I was in Kenya-despite the altitude, hills, speedy company and upping my mileage by more than a third-those niggles disappeared. Three days after getting home, my usual problems reappeared.
That's largely because at home I'm forced to do most of my running on asphalt, while in Kenya every step of every run was on dirt. If you don't believe that regularly running on soft surfaces will do your body a world of good, try this test: Bounce a golf ball on asphalt or concrete. Now try to bounce it on dirt. The same factors that cause the ball to shoot into the air off of asphalt and to barely rise from dirt are at play when you run; consider that, with every running step, you land with three to four times your body weight. Running on dirt and grass as much as possible not only feels better, but will lessen your risk of injury and, therefore, allow you to better reach your potential.

Hit the Hills

Iten is located in the highlands of the Great Rift Valley, so hills are unavoidable. It's rare to go for more than a half mile without having to climb or descend something significant, and doing this regularly has obvious cardiovascular and muscular benefits. Most of us, however, don't live amid such terrain. Does that mean there's nothing to learn from Kenyans on this matter?
Not at all. Because in addition to regular runs over hilly courses, Kenyans place great emphasis on specific hill workouts, usually done once a week. Marathoners, milers and everyone in between does them. Most concentrate on several repeats-15 or more-on short hills that take 30 to 60 seconds to climb, with a rest jog down the hill. These workouts improve your aerobic capacity, leg strength, explosive power and range of motion, among other benefits, even if you never race on hilly courses.
Don't worry that your area might not have Iten-style hills. Kenyan Henry Rono, who in 1978 set four world records in less than three months, was once asked on what type of hills he did repeats. How steep, how long, how constant a grade, the inquirer wanted to know. "The hill," Rono replied. "Any hill."

Run Diagonally

Another year-round staple, regardless of race distance, is what are known as diagonals. This session consists of running quickly from one corner of a playing field to another, jogging along the goal line to the opposite corner, striding from corner to corner, jogging the straight, and repeating. On the fast sections, the emphasis is on quick, graceful turnover and running relaxed while near top speed. These workouts improve your running form at all speeds and greatly enhance your finishing kick in races.
Most Kenyans do at least 30 minutes of diagonals, and some do as much as an hour. If that seems too much for you at first, shoot for at least 15 minutes, preceded by 10 or 15 minutes of jogging. Never strain while doing diagonals; instead, try to run as fast as possible while staying under control and with good form.

Do Drills

You might think that all Kenyans were born with perfect running technique. I did, until I saw nearly every run being followed by 10 or more minutes of flexibility, range-of-motion and form drills. Working daily on various aspects of the running motion helps Kenyans keep that long, flowing, seemingly effortless stride they're so often envied for.
To easily incorporate this practice into your routine, pick a handful of drills to do most days after your run. Key examples are high knees, quick feet, butt kicks and skipping. In just five minutes, you can do two sets of each, 30 to 50 meters at a time, and greatly improve your running style. You might not be as fast as a Kenyan, but you can at least look like one.
Scott Douglas is a former editor of Running Times and co-author of four running books, including Advanced Marathoning. His Web site is located

Wednesday, July 21, 2010

It's Hot

I thought Saturday's run was great. Beautiful neighborhoods. Enough hills to keep it interesting. Enough humidity to make it feel like you were swimming. Actually, that's the only thing that bothered me, the heat and humidity. I kept up around an 8:30 pace during the eight mile loop. Then I went back over the course and did almost six more miles, but I slowed considerably, mostly due to the fact that I was getting dehydrated. Or was I just getting tired?

Monday's hill training was fun, but it was sure hot, and I didn't have time to set out water for the group. The ice water back at the store was a welcome relief! Thursday we will be doing intervals again. I am thinking about keeping them short - maybe 200s or 400s instead of 800s - because of the heat. It looks like it is going to continue to be hot for a while, and I thought it might be good to post a few hints for coping with the heat:

  • Run at the coolest time of day, usually in the morning. Do I follow this advice? No. I run at noon and with the group in the early evening, almost at the hottest part of the day. At least my long runs are in the morning.
  • Run in the shade as much as possible. I do try to do this.
  • Wear light technical fabrics and as little as possible to encourage evaporation and wicking of sweat. 
  • Don't wear a hat. It will tend to trap the heat. Wear a visor instead, if you need to keep the sun out of your eyes. However, some people soak a baseball cap with water, stick it in the freezer and then wear it during their runs.
  • Roll up some ice cubes in a bandanna and wear it around your neck.
  • Hydrate before, during, and after your run. Consider carrying water bottles (either hand held or on a belt) or a hydration pack.
  • Run a shorter distance than you might normally run in cooler weather. 
  • Run slower than you would in cooler weather.
  • Take more walk breaks. Sometimes, in order to make the most of the shade, I will run in the sun and walk in the shade.
  • Hose yourself off during the run. Or at least splash yourself at the water fountains.
  • Run with friends, or let someone know where you're running and when you'll return. 
  • If you feel nauseous or light headed, or if you have chills or stop sweating, stop immediately, get in the shade, and drink something cold.

Here is an article that should serve as a warning about running in the heat:

Wednesday, July 7, 2010

Running in Ozawkie

I missed last Saturday’s group run because I was at a family reunion in Kansas, but I did manage to get in a 12 mile run on the way too hilly streets of Ozawkie.
I didn’t feel that good on the run and almost quit after 6 miles, but I stuck in there and finished the miles that I had planned on running. By the way, Ozawkie isn't a very big town, and I ran on every street (except for some very short dead ends) at least once, and some streets as many as four times. The hill in the picture above was hit four times, twice in each direction. Almost too steep to run down, and on one of the trips up it was too steep for me to run up, so I walked a bit.

I hope you all had a good run and a good Independence Day weekend. I know some in our group (Stormy and Sam and maybe others that I don’t know about) competed in the 50 mile Midnight Madness race. Be sure and congratulate them and ask to see their blisters.

This Saturday is the Poker Run, which will start at Veterans Park at 7:00 a.m. For a minimum five dollar donation you can receive cards during your five mile run, and the ones with the best poker hands at the end will receive prizes. You don’t have to participate in the Poker Run to run with the group, but it is fun, and there is a good chance that you will win something good. I will have to miss the Poker Run because I have a church meeting that I really need to be at. I hope to get in a run sometime in the afternoon or evening.
Tomorrow (Thursday) is our interval workout, starting at RunnersWorld at 5:30 p.m.  I had 20 x 200 meters planned, but Patty says she would rather do 800 meter repeats, so I guess we will decide when we get to the store.
So, I guess I will see you all on Thursday, Monday, or a week from Saturday.
Take it on the run!

Monday, June 28, 2010

Closing Out the Month of June

The interval workout went well last Thursday. Six bouts of 800 meters with about three minutes rest in between. In cooler times the rest period would have been shortened, but it was in the 90s and pretty humid. Stormy led the pack with, I don't know, maybe a little under 3 minutes per 800. Sally and I ran together and averaged 3:20 for the 800s. Andy and Steve kind of hung together, and Beth, Patty, and Kaci made good running partners for this workout. Larry also ran with us. I think that's everybody, but I may have inadvertently left somebody out.

I recovered well from that workout by Saturday. Not too much soreness in the legs. It was warm and humid again when we did our long run - so much that we are going to try starting an hour earlier beginning next week. Our eight miles was at a fairly brisk pace for a sort of long run. Will held back and led us at around an 8:15 pace for about five miles, and then I think the pace picked up. But I'm not really sure because Steve and I lingered at the water stop. I ended up with an 8:15 average for 8.23 miles. I think Brian, who was with the lead group said his average was about 8:09. I'm sorta hoping that as our runs get longer that the pace for most of us will slow down just a bit.

After the run I went with Kathy and Brian to LaFortune Park and played tennis for an hour and a half. It was the first time I picked up a racket in 20 years. I had a lot of fun, but it exercised a few muscles that running doesn't seem to get too well. My glutes were a bit sore Sunday and even Monday morning.

It's Monday night now, and I'm in Memphis. I missed the hill training this evening. In fact, I didn't get in my run today. But I did take about a three mile brisk walk in downtown Memphis and pumped some weights in the hotel fitness center. After the workout I looked just like Arnold Schwarzenegger. After that I went to eat at Corky's Barbecue and had dry Memphis style ribs. They were pretty good, but I think I prefer the wet ribs. Too bad I overate, and now my body doesn't look like Arnold's anymore. On the way back to the hotel I passed a convenience store and took a picture of their sign, and it reminded me that I should try to run some this week.

Hopefully I will be back in time for our Thursday group run, but there actually is a pretty good chance I will miss it. For sure I will miss next Saturday's run, but I should be back on the 5th for another hill run.

Saturday's run will start at Veterans Park at 5:45 a.m. The route is to go south on the River Parks trail and then turn around and return to Veterans Park. Where you turn around depends on what group you are in:

Beginner Half: 4 miles. Turn at 41st Street. There will be an aid station there for the Midnight Madness 50 mile race.
Advanced Half, Beginner Full: 7 miles. Turn at the 4.5 mile marker (or you can go on to the park at 56th
Street, which will add about a half mile to your run, but there is a nice water fountain there.)
Intermediate and Advanced Full: 9 miles. Turn at about 61st Street. I would say the 5 mile marker, but they took it down when they redid the trail.

Everybody should offer words of encouragement to the 50 milers, who will be into their 6th hour of running when you guys get started.

Take it on the run!

Thursday, June 24, 2010

Marathon Training - Week 2

Last Saturday we had a good turnout of runners, I'd say about 20 in the RWT Speedwagon group, and well over 200 overall. Temperature was a bit warm for that early in the morning, but we survived. The marathoners ran a little over 7 miles, and the half marathoners about 5.

Will and Stormy really got off to a fast start, averaging something like a 7:15 pace. I was happy keeping close to an 8:30 pace, and as the runs get longer, I will probably slow that down to near 9 minute pace.

We had a bunch of people show up Monday evening for our hill trainining. There was Brian, Steve, Steve (yes, there were two Steves), Patty, Kaci, Andy, Sally, Beth, and me. Others from our group opted for just an easy run on Monday. We will continue to have hill training workouts on Mondays throughout the training session. We meet at RunnersWorld at 5:30 and run in the neighborhood behind the store.

It is at noon on Thursday as I write this. Tonight we will do intervals on the River Parks trail. Last week we did 12 x 400 meters (although it was hot, and some stopped at 8), and tonight we do 6 x 800 meters. Our plan is to start at the store at 5:30 p.m. and run easily to just south of where I-44 crosses Riverside. From the water fountain to the restrooms at 56th is 800 meters. There are paint marks on the trail every 100 meters, and the trail is pretty well shaded. Plus, there usually is not much congestion on that section of trail.

This Saturday we will meet at Veterans Park at 6:45 and run either 6 miles for the half marathoners or 8 miles for the full marathoners. The six mile route is as shown below.

Take it on the run!

Friday, June 11, 2010

Start of Marathon Training

Well, it's time to start gearing up for the fall marathon season. Sure, it's not even close to fall, but training for a marathon takes a long time. Our first official training run will be June 19 at 6:45 a.m. at Veterans Park at 21st & Boulder. Our training schedules are geared for the Route 66 Marathon in November, but if you are looking to do another fall marathon or half marathon, you can still run with us and just modify your long run distance as necessary.

Training is free, and you are welcome to join us. If you have not done so already, please sign up with Brian and Kathy at RunnersWorld. That way you will get regular email updates that will give you training tips and will remind you of the runs and tell you our starting location and time, etc.

Training schedules and routes are on the RunnersWorld Tulsa website.

By the way, our group name has changed from Ethiopian Elites to RWT Speedwagon. No special reason. I just thought it was time for a change. Besides, the wings on our new group logo goes well with the wings on the RunnersWorld Tulsa Route 66 training logo.

Besides the Saturday long runs, RunnersWorld continues to have the Tuesday and Thursday night runs at 5:30. Right now the Tuesday night runs start at Helmerich Park, and the Thursday night runs begin at the store.

Starting this coming Monday, a group of us will be meeting at the Turkey Mountain parking lot at 5:45 p.m. for hill workouts. We will start with hill sprints (click here for a good article on hill sprints), and as time goes on, we will begin to do longer hill repeats.

Take it on the run!

Wednesday, May 19, 2010

Well, it's been quite a while since I updated this blog. At the end of April I ran the 10th Oklahoma City Memorial Marathon. It was a fun race. I didn't really have a time goal, although I sorta wanted to beat my last time at this race. That would mean I would need to run a 3:58 or faster. I really wasn't trying to keep a certain pace throughout the race, though. At mile 21 or thereabouts I looked at my watch and figured if I ran hard to the finish I could finish in the low 3:50s, maybe a 3:51 or 3:52. Instead, I thought it best to just enjoy the last few miles, keeping a 10 minute per mile pace or faster. I ended with 3:55:56, and I was very satisfied with that. The really cool part was that it was the first marathon I finished that I wasn't asked if I needed medical attention.

May 8th I had  good 15 mile run on Turkey Mountain, except that I fell hard and hurt my knee. After my run the following Tuesday I could hardly walk for the rest of the week. That sort of bummed me out because I was looking forward to running with Lisa Smith-Batchen when she came through town. So, Saturday May 15th I decided to just go and hang out and try to give encouragement to those who did run. Once I got there I changed my mind and decided to just do five miles. After that first loop my knee didn't hurt, so I decided to do another loop, and then another, and then another. Next thing I know, I had finished 50 miles. That was a fun day! Rob and Stormy also ran 50 with Lisa, and Kathy and Arnold each had at least 45 miles in. Kathy missed out on a few miles because in the midst of the 50 mile run she went and did a half marathon with Amanda. Kirk got in 31 miles before he suffered from leg cramps. Below is a picture of Kirk, Arnold, Lisa, me, and Ken.
My knee has been sore ever since Saturday's run, but that's okay. I'm still glad I ran. I will just lay off of running for a few more days until it gets better. I hope to go to Wichita and do another 50 miles on June 3 with Lisa, and then at least 50 on a night run on June 11.

Tuesday, April 13, 2010

Springfield Bike Ride

I'm out of town on business, and I took my bike, so I have been riding instead of running. This is the second bike ride I did in Springfield this week. Yesterday I rode about 23 miles and averaged almost 17 mph.

Today I rode fairly easy most of the time, although a few of the hills early in the ride were a little tough. At around mile 9 I caught up with a rider that had started on the short loop, and he looked like he was having some difficulty, so I stayed with him for a few miles and then talked him into taking the short cut back. Then I pushed it a little and caught the next group in front of me. Once I caught the group, it was an easy to moderate ride. The speeds picked up, but we were going more downhill at that point.

Overall I felt good and was pleased with averaging 17.5 mph for a 25 mile ride, especially since I wasn't riding too hard.

Route:--Elev. Avg:1367 ft
Location:Turners, MOElev. Gain:+10 ft
Date:04/13/10Up/Downhill: [+1240/-1230]
Time:06:00 PMDifficulty:4.5 / 5.0
76 F temp; 29% humidity
75 F heat index; winds SE 15
Distance: 25.06 miles
Speed:17.5 mph
Pace:3' 26 /miHeart Rate:141 bpm (Avg)
Calories:1586168 bpm (Peak)
Elevation (ft)
Speed (mph)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5161 - 1790h 04m4% 0.96 mi
Zone 4143 - 1610h 36m42% 9.77 mi
Zone 3125 - 1430h 42m49% 13.10 mi
Zone 2107 - 1250h 07m8% 2.53 mi
Zone 190 - 1070h 00m0% 0.00 mi
(none)out of range0h 00m0% 0.00 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
12' 57-0' 2820.3+2.8131-3 ft
23' 11-0' 1418.8+1.3138+10 ft
33' 19-0' 0618.0+0.5142+23 ft
42' 19-1' 0625.8+8.3126-55 ft
52' 05-1' 2028.6+11.1129-118 ft
63' 03-0' 2219.7+2.2132-20 ft
74' 46+1' 2012.6-4.9155+141 ft
83' 40+0' 1416.3-1.2154+3 ft
94' 12+0' 4614.3-3.2153+40 ft
104' 28+1' 0213.4-4.1138+10 ft
114' 47+1' 2112.5-5.0131+17 ft
123' 43+0' 1716.1-1.4146+3 ft
133' 33+0' 0716.9-0.6154+33 ft
143' 17-0' 0818.2+0.7153+3 ft
153' 34+0' 0816.8-0.71540 ft
164' 10+0' 4414.4-3.1142+20 ft
173' 23-0' 0217.6+0.1139-7 ft
183' 12-0' 1318.8+1.2132-3 ft
192' 53-0' 3220.8+3.3127-26 ft
203' 19-0' 0618.0+0.5133-16 ft
213' 06-0' 1919.3+1.8134-3 ft
222' 54-0' 3120.6+3.1131-33 ft
233' 11-0' 1418.8+1.3132-10 ft
242' 40-0' 4522.4+4.9140-69 ft
253' 36+0' 1016.6-0.9157+72 ft
end4' 35+1' 0913.1-4.41660 ft
Versus average of 17.5 mph

Posted from

Sunday, April 11, 2010

Last Long Run

Sorry I didn't make it to our last long run before the Oklahoma City Marathon. My wife was very sick, and I needed to stay with her. Since I wasn't there, there's not much I can say about the run.

I did make up the run on Saturday night, running 19 miles by myself. I started shortly after 8 and finished a little before 11:30. It started out pretty warm, but cooled off nicely during the run. When I got to 11th and Riverside, the police were out on the trails looking for a man with no pants. Luckily I didn't see him. I did slow down toward the end. The water fountains weren't working too well, and I think I was getting a bit dehydrated. I was going to do 22 miles, but the lights shut off on the trail at about 11, so I stopped at 19 miles. Next Saturday should be an easy run of around 8 to 10 miles, and then the marathon.

I did a total of about 57 miles on the bike and 27 miles running last week.

Route:--Elev. Avg:620 ft
Location:Tulsa, OKElev. Gain:-3 ft
Date:04/10/10Up/Downhill: [+472/-475]
Time:08:09 PMDifficulty:3.5 / 5.0
60 F temp; 43% humidity
60 F heat index; winds S 5
Distance: 19.00 miles
Speed:6.5 mph
Pace:9' 14 /mi
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
18' 43-0' 316.9+0.4+7 ft
28' 59-0' 156.7+0.2-7 ft
38' 56-0' 186.7+0.2-4 ft
48' 56-0' 186.7+0.20 ft
58' 49-0' 256.8+0.3+13 ft
68' 52-0' 226.8+0.3-3 ft
79' 23+0' 096.4-0.1+6 ft
89' 01-0' 136.7+0.2-13 ft
99' 14+0' 006.5-0.00 ft
109' 27+0' 136.3-0.20 ft
119' 31+0' 176.3-0.2+10 ft
129' 38+0' 246.2-0.3-10 ft
139' 35+0' 216.3-0.20 ft
149' 56+0' 426.0-0.5-13 ft
1510' 10+0' 565.9-0.60 ft
169' 27+0' 136.3-0.2+13 ft
179' 18+0' 046.5-0.00 ft
189' 29+0' 156.3-0.2+10 ft
199' 10-0' 046.5+0.0-7 ft
end10' 33+1' 195.7-0.8-3 ft
Versus average of 9' 14 min/mile

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