TRI Harder…..GK17

Obviously the sun is setting earlier and earlier every week…by the time I decided to run it was 26 degrees with a wind-chill of about 18 or so….YES, I tried to talk myself out of it, but to no avail!  So, on went the new CWX running tights (thanks again to Stephen at GEARANDTRAINING.COM — check it out he’s awesome) and 3 top layers of fancy spandexey type materials, a hat, some running gloves and my Garmin!  Oh, almost forgot, received my new (replacement) I-pod in the mail today…loaded up and ready to go!  I started slow, ramped up after about a half mile or so, gave it aobut 10 more minutes and hit my normal pace for a bit and added in some speedwork.  Every time I had to cross a busier street, or make a transition from path to road, my legs would get really warm…so I tried to do that as much as possible!  After  a few “hi-beam” flashesa nd a couple horn honks I started to wonder if I wasn’t very visible to the cars and trucks out there!!??  I maintained as much “path” running as I could as to not get hit or startle any people.

It felt like a long run…it seemed to take forever, but when I looked down at the garmin..I was doing good time and covering decent ground..its the cold that killed my speedy feeling.  Tailwinds helped me out for the first 3 miles, cross winds kept me in check for about a half, then on the way back to the house it was ALL headwind!!  ughhhhhhh…thank God for the hardcore running mix of music I had going or it would have been brutal for sure.  It was lonely out there…Dark, cold and damp!  Not one other person was out doing anything.

Anyway…know this…If you are planning on going night running make sure you are well lit, hydrated, and don’t forget your cell phone (like I did).  You never know what could happen, God forbid, so be on the safe side!!!

GK17……………out

Workout:

• Type: Run
• Date: 11/15/2008
• Time: 18:45:00
• Total Time: 00:52:52.00
• Average Heart rate: 160
• Max Heart rate: 186
• Calories: 802
• Distance: 6.8 miles
• Average Pace: 7:46.32/mile

but I dressed for it and my new CWX running tights are glorious….Thank you GEARANDTRAINING.COM  (Stephen is the best).

Workout:

• Type: Run
• Date: 11/09/2008
• Time: 14:45:00
• Total Time: 00:33:27.00
• Distance: 4.3 miles
• Average Pace: 7:46.93/mile

legs felt real good after 3 weeks off. The warm up on the bike trainer made this much easier !!

Workout:

• Type: Run
• Date: 11/01/2008
• Time: 19:15:00
• Total Time: 00:25:15.00
• Distance: 3.5 miles
• Average Pace: 7:12.69/mile

Cheers………….GK17

Workout:

• Type: Run
• Date: 10/11/2008
• Time: 10:30:00
• Total Time: 00:42:47.00
• Calories: 849
• Distance: 6.2 miles
• Average Pace: 6:54.27/mile

See below!!

Workout:

• Type: Run
• Date: 10/08/2008
• Time: 18:45:00
• Total Time: 00:22:36.00
• Distance: 3.2 miles
• Average Pace: 7:03.53/mile

A little bit windy, but nothing unmanagable. planned a 4 mile run but when I got to the turn point realized I need to see where I was at with 6.2 at least. So I covered alot of ground and enjoyed almost every step. The only steps I didn;t enjoy is when I was crossing the road and a car turned in front of me without a care. good thing I care enough to know my surroundings at all times while running around my city. teenagers…gotta love them, they mean well…most of the time.

I was happy with my time, did some speedwork, and cranked it up a bit from mile 4.5 to 6. I’m ready for my race (lat one of the season) and I want to do well. Time to go buckle down and enjoy a movie on a cruddy day!

C-ya, GK17

Workout:

• Type: Run
• Date: 10/04/2008
• Time: 17:30:00
• Total Time: 00:50:15.00
• Average Heart rate: 162
• Max Heart rate: 186
• Calories: 867
• Distance: 6.8 miles
• Average Pace: 7:23.35/mile

My buddy Drew and I went to the Crow River Bluffs to trail run today. He is still (or finally has) recovered fro a small surgey so it was going to be a light run for us both. We got going a little late so weren’t going to be able to get in all 6 miles or so, but were trying to get about 4, and we did. Even though it’s “only” four miles, trail running, for me, is tough work…much harder than running the tar or pavement. Drew agrees I’m sure.

We learned something new today while running! As we headed down the trails we saw two horses trotting on the same trail towards us. We were trying to find our “groove” so we weren’t really being chatty at this time. As the horses grew closer to us they got spooked and the riders seemed a little anxious as well. I love horses, but no matter how you cut it,they are BIG animals, and would not want to be run over by a spooked one. Drew and I stopped running, looked at each other trying to figure out what was going on. We had no idea until one of the riders said, kind of sternly, “You have to say something so they know you are humans!” What? did she really just say that? So Drew and I started chatting and assured the horses and the young ladies riding them that we were, despite rumors in the past, indeed humans. the horses made their way by us, and we continued our run…now making fun of our new information. It was quite a riot, to us anyway, and something I will not soon forget (I hope). So next time your running at a horse, with no agenda or otherwise, take heed and know to declare your humanship or you might get trampled upon.

Good run, good day!

GK17….out!

Workout:

• Type: Run
• Date: 10/03/2008
• Time: 15:45:00
• Total Time: 00:42:35.00
• Average Heart rate: 140
• Distance: 4.6 miles
• Average Pace: 9:15.56/mile

this time we took the HILLY route, and it was jsut that. When you get to the top of the second long hill, the view is trememndous!! Leaves are changing, small lake off in the distance, deer running around along with many other small animals. It was gorgeous out and perfect for an evening run with new triathlon buddy Shawn. Good times, as always.

GK17

Workout:

• Type: Run
• Date: 09/28/2008
• Time: 18:25:00
• Total Time: 00:53:00.00
• Distance: 6.25 miles
• Average Pace: 8:28.47/mile

Apparently I live 2.5 miles away from 17+ miles of mildly groomed trails. These trails are used for walking, hiking, running and horsebackriding (watch out for raod apples). It was a gorgeous Wednesday evening and my friend Shawn and I decided to go for a run. he had been talking about these trails and how nice they were, and how beautiful the scenary was. He was right on…winding trails through scenic river bluffs, sounds of the river flowing through, wildlife….and QUIET! Something I don’t get very much of with 3 kids. it was awesome to say the least.

til next time

GK17

Workout:

• Type: Run
• Date: 09/24/2008
• Time: 18:00:00
• Total Time: 00:55:00.00
• Distance: 6.55 miles
• Average Pace: 8:23.5/mile

Made dang sure that I GU’ed earlier on the bike in order to sustain a good run. And tht seemed to work out when it came to side aches. Shin (right) felt a bit tender toward the end so I slowed it down a bit but was happy with the pace nonetheless. 2 and a half weeks til the 10k…I want to kill that race and then go into running hibernation for the winter (if my brain and body will let me)!

Cheers and GO CUBS!

GK17…out

Workout:

• Type: Run
• Date: 09/21/2008
• Time: 07:00:00
• Total Time: 00:23:04.00
• Average Heart rate: 166
• Max Heart rate: 178
• Calories: 364
• Distance: 2.91 miles
• Average Pace: 7:55.56/mile