Must Have Had a Screw Loose

I must have had a screw loose to go running in the ice and snow this morning. The ice and six or so inches of snow, seems to have scared off most of the runners Saturday morning. It was just Sam and me for the 16 miles. Several dozen others showed up for the six miles and a few went 10. Here we are at the start. This gave me another chance to do a run in my screwed shoes (shoes with screws in the soles to aid traction). At the end of the run I noticed I was missing a few screws, hence the title of this blog. The shoes gave me excellent traction on the ice and packed snow, but they were not so good on the unplowed snow. Here is a picture of Sam's screwed shoe before the run. By the way, we did the planned route, but before we took off running, Brian asked me what the route was. I suggested running on the plowed trail on the east side of the river, but Kathy seemed determined to have us run in the snow. Those of you who were out for the run know what I am talking about when I say that running on the west side wasn't very much like running at all. It was more like hiking, like trudging through the snow. The Midland Valley Trail, which I warned would not be very runnable, wasn't very runnable, but it was better than the west side of the river. At 26th Street we decided to detour to the roads, and that was much better. During this run, I thought about a shirt that I haven't worn in a long time, but perhaps it is time to bring it out. Okay, I am joking about the down with Coach Kathy, but if any of you have complaints about the route, you know where to go. Sam did really well on the run and left me in the dust the last couple of miles. He said it was the endorphins kicking in. I said it was my fatigue kicking in. I am glad I made it out for the run. Although we didn't quite make 16 miles, it felt like much more. Activity Route: -- Elev. Avg: 665 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 01/30/10 Up/Downhill: [+613/-613] Time: 08:01 AM Difficulty: 4.9 / 5.0 Weather: Light Snow 22 F temp; 80% humidity 22 F heat index; winds N 5 Performance Distance: 15.62 miles Time: 2:22:21 Speed: 6.6 mph Pace: 9' 07 /mi Heart Rate: 150 bpm (Avg) Calories: 2006 164 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 05m 3%  0.57 mi Zone 4 143 - 161 2h 10m 91%  14.11 mi Zone 3 125 - 143 0h 15m 10%  1.73 mi Zone 2 107 - 125 0h 00m 0%  0.05 mi Zone 1 90 - 107 0h 02m 1%  0.04 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 8' 41 -0' 26 6.9 +0.3 143 -20 ft 2 9' 31 +0' 24 6.3 -0.3 153 +10 ft 3 10' 38 +1' 31 5.6 -0.9 154 -9 ft 4 9' 35 +0' 28 6.3 -0.3 154 +33 ft 5 9' 11 +0' 04 6.5 -0.1 154 +33 ft 6 8' 48 -0' 19 6.8 +0.2 149 -46 ft 7 9' 45 +0' 38 6.2 -0.4 144 +66 ft 8 9' 02 -0' 05 6.6 +0.1 143 -4 ft 9 8' 47 -0' 20 6.8 +0.2 147 +6 ft 10 9' 03 -0' 04 6.6 +0.0 148 +33 ft 11 9' 16 +0' 09 6.5 -0.1 146 -20 ft 12 8' 31 -0' 36 7.0 +0.5 147 -92 ft 13 8' 42 -0' 25 6.9 +0.3 151 -16 ft 14 8' 40 -0' 27 6.9 +0.3 154 0 ft 15 8' 38 -0' 29 6.9 +0.4 158 0 ft end 8' 17 -0' 50 7.2 +0.7 161 +27 ft Versus average of 9' 07 min/mile

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