Tuesday 4 Mile Tempo Run

This is the last hard run before the Route 66 Marathon. A 4 mile hilly tempo run NW from downtown Tulsa, through Owen Park, and to the hills on Easton. It felt pretty hard, and during the run I wasn't feeling too good about how I was doing, but after the run I saw that I was running a bit faster than I thought, and that changed my perspective a bit. It actually was a pretty good run. Now it is time for just easy and a little marathon pace running. Activity Route: -- Elev. Avg: 717 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 11/10/09 Up/Downhill: [+334/-334] Time: 12:04 PM Difficulty: 2.5 / 5.0 Weather: Overcast 62 F temp; 80% humidity 62 F heat index; winds NE 8 Performance Distance: 3.95 miles Time: 0:30:00 Speed: 7.9 mph Pace: 7' 36 /mi Heart Rate: 149 bpm (Avg) Calories: 506 161 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% 0.04 mi Zone 4 143 - 161 0h 28m 94% 3.69 mi Zone 3 125 - 143 0h 01m 4% 0.19 mi Zone 2 107 - 125 0h 00m 1% 0.08 mi Zone 1 90 - 107 0h 00m 0% 0.03 mi (none) out of range 0h 00m 1% 0.04 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 7' 19 -0' 17 8.2 +0.3 139 0 ft 2 7' 46 +0' 10 7.7 -0.2 153 +19 ft 3 7' 50 +0' 14 7.7 -0.2 151 -13 ft end 7' 21 -0' 15 8.2 +0.3 154 -7 ft Versus average of 7' 36 min/mile

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Monday's Training Run

Here is the record of my Monday run from bones in motion. This was to be an easy run. My objective was to keep my heart rate in the 130s. I had to walk a couple of times because my Garmin gave me an alarm that my heart rate was too high. Activity Route: DT-Cincinnati-25th Elev. Avg: 697 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 11/09/09 Up/Downhill: [+190/-190] Time: 12:06 PM Difficulty: 1.9 / 5.0 Weather: Fair 67 F temp; 70% humidity 67 F heat index; winds Calm Performance Distance: 3.90 miles Time: 0:34:46 Speed: 6.7 mph Pace: 8' 55 /mi Heart Rate: 132 bpm (Avg) Calories: 496 147 bpm (Peak) Map Tulsa, Oklahoma Elevation (ft) 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 2% 0.07 mi Zone 3 125 - 143 0h 33m 95% 3.70 mi Zone 2 107 - 125 0h 01m 3% 0.18 mi Zone 1 90 - 107 0h 00m 0% 0.03 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 7' 24 -1' 31 8.1 +1.4 128 -42 ft 2 9' 07 +0' 12 6.6 -0.2 130 -16 ft 3 8' 50 -0' 05 6.8 +0.1 133 0 ft end 9' 54 +0' 59 6.1 -0.7 136 +59 ft Versus average of 8' 55 min/mile

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Mock Marathon

Well, I finished the Mock Marathon, but it wasn't pretty. About mile 15 I was feeling kind of dehydrated, and I started walking a lot. You can tell by my splits that things kind of fell apart. I stopped at the aid station at 41st on the way south, sat a spell, and drank a lot. When I passed by again going north, Carmie asked if I was feeling any better. "Nope!" was my reply. Again I stopped and drank a lot. I think this was about my worst run of the year, and I am definitely ready for the taper.