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recently...

• Got Layed Off Run
• McNellies Pub Run
• Training Run
• Training Run
• Tulsa Run 2007
• 3 Mile Training Run
• Aquarium Half-Marathon
• 3 Mile Training Run
• 3 Mile Training Run
• 7 mile taper run

3 Mile Training Run

30 May, 2007 23:19

Ok, so I skipped my Monday run because of Memorial day. I had to run today, but I also had to mow the yard. I finished mowing the yard at 9:00pm, downed a pint of water, and went running at 10:00pm. The water is probably what caused my nice side cramps that forced me to stop about 2 miles into the run and walk for a while. It only gets warmer and more humid the closer we get to summer, even the night runs are starting to be stifiling. Activity Route: -- Elev. Avg: 0 ft Location: Owasso, OK Elev. Gain: +0 ft Date: 05/30/07 Up/Downhill: [+0/-0] Time: 10:11 PM Difficulty: 0 / 5.0   Weather: Partly Cloudy   72F temp; 73% humidity   72F heat index; winds Calm Performance Distance: 3.00 miles Time: 0:26:44 Speed: 6.70 mph Pace: 8' 57 /mi Heart Rate: 154 bpm (Avg) Calories: 473 172 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 05m 18%  0.56 mi Zone 4 148 - 167 0h 18m 69%  1.96 mi Zone 3 130 - 148 0h 06m 23%  0.60 mi Zone 2 111 - 130 0h 03m 13%  0.26 mi Zone 1 93 - 111 0h 00m 2%  0.06 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 50 -0' 07 6.8 +0.1 146 -10 ft 2 9' 27 +0' 29 6.3 -0.4 157 -13 ft 3 10' 25 +1' 27 5.8 -0.9 160 +14 ft end 11' 45 +2' 47 5.1 -1.6 159 +10 ft Versus average of 8' 57 min/mi:     Slower     Faster

3 Mile Training Run

26 May, 2007 23:04

What better way to train then running to Taco Bueno. My wife and I had decided to go to Bueno for dinner; I needed 3 miles, and Bueno happened to be almost exactly 5k away. So I threw on my running atire and hit the road. My wife met me about 2 miles into it with some water and then I ran to Bueno. Activity Route: -- Elev. Avg: 687 ft Location: Owasso, OK Elev. Gain: -63 ft Date: 05/26/07 Up/Downhill: [+150/-213] Time: 08:23 PM Difficulty: 2.1 / 5.0   Weather: Fair   75F temp; 73% humidity   78F heat index; winds E 5 Performance Distance: 3.12 miles Time: 0:29:12 Speed: 6.40 mph Pace: 9' 22 /mi Heart Rate: 159 bpm (Avg) Calories: 497 172 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 05m 18%  0.63 mi Zone 4 148 - 167 0h 24m 81%  2.45 mi Zone 3 130 - 148 0h 02m 6%  0.20 mi Zone 2 111 - 130 0h 01m 3%  0.04 mi Zone 1 93 - 111 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 42 +0' 19 6.2 -0.2 154 +10 ft 2 10' 37 +1' 14 5.7 -0.8 160 0 ft 3 8' 54 -0' 28 6.7 +0.3 162 -72 ft end 7' 58 -1' 24 7.5 +1.1 170 0 ft Versus average of 9' 22 min/mi:     Slower     Faster

11 Mile Training Run

26 May, 2007 10:34

Well, for the third week in a row, I have ran more than I have ever run before in my life. This week was the first double digit run, 11 miles. I threw a little party when I hit 10 miles during the run. For some reason, there is always perfect weather between 4:30am and 6:30am. The weather was perfect. Not much to say about this one other than it was long, but I kept up a sub 10:30 mile, so I am very happy with how it went. Activity Route: -- Elev. Avg: 0 ft Location: Owasso, OK Elev. Gain: +0 ft Date: 05/25/07 Up/Downhill: [+0/-0] Time: 04:34 AM Difficulty: 0 / 5.0   Weather: Overcast   62F temp; 93% humidity   62F heat index; winds N 5 Performance Distance: 11.00 miles Time: 1:52:19 Speed: 5.90 mph Pace: 10' 10 /mi Heart Rate: 153 bpm (Avg) Calories: 1792 170 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 06m 5%  0.61 mi Zone 4 148 - 167 1h 17m 68%  7.56 mi Zone 3 130 - 148 0h 36m 32%  3.35 mi Zone 2 111 - 130 0h 06m 5%  0.36 mi Zone 1 93 - 111 0h 00m 0%  0.02 mi (none) out of range 0h 00m 0%  0.04 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 38 +0' 27 5.6 -0.3 135 -3 ft 2 10' 31 +0' 20 5.7 -0.2 143 -19 ft 3 10' 20 +0' 09 5.8 -0.1 145 -52 ft 4 12' 39 +2' 28 4.7 -1.2 148 -20 ft 5 10' 23 +0' 12 5.8 -0.1 156 +33 ft 6 12' 04 +1' 53 5.0 -0.9 156 +62 ft 7 10' 10 -0' 00 5.9 -0.0 159 +17 ft 8 9' 38 -0' 32 6.2 +0.3 160 -65 ft 9 11' 05 +0' 54 5.4 -0.5 160 -20 ft 10 10' 40 +0' 29 5.6 -0.3 162 +50 ft 11 10' 03 -0' 07 6.0 +0.1 162 +26 ft end 9' 34 -0' 36 6.3 +0.4 167 -10 ft Versus average of 10' 10 min/mi:     Slower     Faster

3 Mile Training Run

23 May, 2007 23:16

Fun little run around the neighborhood. I pushed a little harder at the end to finish up under a 9:30 pace. I felt good, and it was good to get outside. Activity Route: -- Elev. Avg: 0 ft Location: Owasso, OK Elev. Gain: +0 ft Date: 05/23/07 Up/Downhill: [+0/-0] Time: 04:35 PM Difficulty: 0 / 5.0   Weather: Overcast   75F temp; 66% humidity   77F heat index; winds S 13 Performance Distance: 3.00 miles Time: 0:27:51 Speed: 6.50 mph Pace: 9' 13 /mi Heart Rate: 161 bpm (Avg) Calories: 483 181 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 08m 28%  0.89 mi Zone 4 148 - 167 0h 19m 69%  1.99 mi Zone 3 130 - 148 0h 02m 6%  0.15 mi Zone 2 111 - 130 0h 01m 3%  0.06 mi Zone 1 93 - 111 0h 00m 0%  0.00 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 9' 29 +0' 15 6.3 -0.2 151 0 ft 2 10' 26 +1' 12 5.8 -0.8 160 -7 ft 3 8' 58 -0' 15 6.7 +0.2 172 -6 ft end 8' 53 -0' 20 6.8 +0.2 181 +3 ft Versus average of 9' 13 min/mi:     Slower     Faster

3 Mile Training Run

21 May, 2007 23:55

It certainly is starting to get humid. The camber of the route makes my ankles sore a little when I run, and my wife suggested I mix up my route a little bit, so this will probably be the last time to run this route for a while. It was nice because the route is a certified 5k race (as you can see, i don't actually run the whole 5k, just about 4.7k of it). Activity Route: -- Elev. Avg: 0 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 05/21/07 Up/Downhill: [+0/-0] Time: 05:15 PM Difficulty: 0 / 5.0   Weather: Fair   78F temp; 52% humidity   79F heat index; winds SE 14 G 20 Performance Distance: 2.93 miles Time: 0:27:57 Speed: 6.30 mph Pace: 9' 31 /mi Heart Rate: 155 bpm (Avg) Calories: 465 171 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 03m 12%  0.33 mi Zone 4 148 - 167 0h 20m 72%  1.99 mi Zone 3 130 - 148 0h 07m 26%  0.71 mi Zone 2 111 - 130 0h 01m 4%  0.07 mi Zone 1 93 - 111 0h 00m 1%  0.05 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 9' 26 -0' 05 6.3 +0.1 146 -40 ft 2 10' 33 +1' 01 5.7 -0.6 158 -13 ft 3 10' 59 +1' 27 5.5 -0.8 161 +50 ft end 9' 26 -0' 05 6.3 +0.1 171 +3 ft Versus average of 9' 31 min/mi:     Slower     Faster

9 Mile Training Run

18 May, 2007 09:00

Well, the miles keep on ramping up. Because of schedule conflicts / yard mowing and Softball games I had to miss my Wednesday run. I did go and do my core weight training Wednesday morning, but the yard needed mowing Wednesday night. This run was fairly good. My calves have been a little sore the past couple of days, and they stayed sore for the first few miles. Those first 3 miles are tough, especially after 2 softball games the night before. The mileage is daunting. I mapped my run the night before, and I am still amazed at the fact that I would be running 9 miles. Next week goes into double digits at 11 miles. The temperature was just right for a long run. Next time I am going to try and stay off some of the more traveled roads because I had to run off the road a few times because of narrow lanes and a bit of traffic. Other than that, I am still amazed that my body has allowed me to run 9 miles. Activity Route: -- Elev. Avg: 652 ft Location: Owasso, OK Elev. Gain: +9 ft Date: 05/18/07 Up/Downhill: [+360/-351] Time: 05:00 AM Difficulty: 3.0 / 5.0   Weather: Fair   50F temp; 79% humidity   50F heat index; winds Calm Performance Distance: 9.04 miles Time: 1:36:41 Speed: 5.60 mph Pace: 10' 42 /mi Heart Rate: 145 bpm (Avg) Calories: 1479 166 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 00m 0%  0.00 mi Zone 4 148 - 167 0h 53m 55%  5.17 mi Zone 3 130 - 148 0h 42m 44%  3.57 mi Zone 2 111 - 130 0h 01m 1%  0.07 mi Zone 1 93 - 111 0h 03m 3%  0.03 mi (none) out of range 0h 05m 5%  0.52 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 15 +0' 32 5.3 -0.3 103 -6 ft 2 11' 17 +0' 34 5.3 -0.3 142 -16 ft 3 11' 10 +0' 27 5.4 -0.2 143 -56 ft 4 16' 56 +6' 13 3.5 -2.1 144 -14 ft 5 10' 52 +0' 09 5.5 -0.1 153 +19 ft 6 10' 44 +0' 01 5.6 -0.0 153 +19 ft 7 10' 18 -0' 24 5.8 +0.2 154 +7 ft 8 10' 55 +0' 12 5.5 -0.1 158 +63 ft 9 9' 38 -1' 04 6.2 +0.6 160 -10 ft end 9' 00 -1' 42 6.7 +1.1 164 +3 ft Versus average of 10' 42 min/mi:     Slower     Faster

3 Mile Training Run

14 May, 2007 20:15

It is definitely getting closer to Summer. The temperature was in the 80s. I started too fast, and got slower from there. The first half felt good, but by the time the home stretch was in view, it was time for a nice cold shower. Activity Route: -- Elev. Avg: 0 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 05/14/07 Up/Downhill: [+0/-0] Time: 05:15 PM Difficulty: 0 / 5.0   Weather: A Few Clouds   88F temp; 43% humidity   89F heat index; winds S 12 Performance Distance: 3.00 miles Time: 0:28:49 Speed: 6.20 mph Pace: 9' 40 /mi Heart Rate: 159 bpm (Avg) Calories: 479 172 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 10m 34%  0.93 mi Zone 4 148 - 167 0h 19m 67%  1.98 mi Zone 3 130 - 148 0h 02m 8%  0.28 mi Zone 2 111 - 130 0h 01m 5%  0.05 mi Zone 1 93 - 111 0h 00m 0%  0.01 mi (none) out of range 0h 00m 1%  0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 07 -0' 33 6.6 +0.4 151 -43 ft 2 10' 28 +0' 47 5.7 -0.5 162 -23 ft 3 11' 14 +1' 33 5.3 -0.9 164 +66 ft end 9' 40 -0' 00 6.2 -0.0 172 +3 ft Versus average of 9' 40 min/mi:     Slower     Faster

Full Moon Run 5k

12 May, 2007 23:50

Ok, so the gps tracking messed up a little bit...just pay attention to the first three miles. Well, i can now say that I have held myself back in a race, and I did not give everything that I had. I ended up finishing under 29 minutes, but I reallly think I could have ended up under 27 minutes. I have never had a race in which I felt as good as I did in this one. My legs were wanting to go faster and faster, and I was feeling no fatigue whatsoever. My running partner started experiencing some knee pain, and so we walked for a bit through the second water stop, and two more times after that. It was all I could do to hold back and walk with my partner. The course was flat and fast, and the weather was beatiful. We ran during the sunset next to the Arkansas river, and it was gorgeous. A fantastic party was going on after the race with free beer (the best kind) and some pretty decent music. Activity Route: -- Elev. Avg: 0 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 05/12/07 Up/Downhill: [+0/-0] Time: 08:00 PM Difficulty: 0 / 5.0   Weather: Fair   79F temp; 54% humidity   80F heat index; winds Calm Performance Distance: 3.14 miles Time: 0:29:04 Speed: 6.50 mph Pace: 9' 13 /mi Heart Rate: 167 bpm (Avg) Calories: 497 180 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 20m 68%  2.22 mi Zone 4 148 - 167 0h 09m 30%  0.92 mi Zone 3 130 - 148 0h 01m 4%  0.11 mi Zone 2 111 - 130 0h 00m 0%  0.02 mi Zone 1 93 - 111 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 49 -0' 24 6.8 +0.3 162 -23 ft 2 8' 48 -0' 25 6.8 +0.3 171 +7 ft 3 10' 02 +0' 48 6.0 -0.5 165 +13 ft 4 13' 12 +3' 58 4.5 -2.0 176 +46 ft 5 ** ** ** ** -- ** ft 6 ** ** ** ** -- ** ft 7 ** ** ** ** -- ** ft 8 ** ** ** ** -- ** ft 9 ** ** ** ** -- ** ft 10 ** ** ** ** -- ** ft 11 ** ** ** ** -- ** ft 12 ** ** ** ** -- ** ft 13 ** ** ** ** -- ** ft 14 ** ** ** ** -- ** ft 15 ** ** ** ** -- ** ft 16 ** ** ** ** -- ** ft end 11' 06' 40 +10' 57' 26 0.1 -6.4 -- 0 ft Versus average of 9' 13 min/mi:     Slower     Faster ** Insufficient data to calculate this split

7 Mile Long Run

11 May, 2007 18:30

This run is the longest run I have ever done. It felt really good. The weather was perfect, and other than my 2 bathroom breaks, everthing felt great. This felt much better than my 5 mile run last week, and it makes me look forward to my 9 mile run next week. Activity Route: -- Elev. Avg: 649 ft Location: Owasso, OK Elev. Gain: -7 ft Date: 05/11/07 Up/Downhill: [+252/-259] Time: 05:26 AM Difficulty: 2.6 / 5.0   Weather: Fair   62F temp; 96% humidity   62F heat index; winds Calm Performance Distance: 7.00 miles Time: 1:12:20 Speed: 5.80 mph Pace: 10' 20 /mi Heart Rate: 155 bpm (Avg) Calories: 1142 177 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 16m 21%  1.60 mi Zone 4 148 - 167 0h 45m 62%  3.71 mi Zone 3 130 - 148 0h 20m 27%  1.89 mi Zone 2 111 - 130 0h 09m 12%  0.21 mi Zone 1 93 - 111 0h 00m 0%  0.00 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 10' 47 +0' 26 5.6 -0.2 141 -3 ft 2 10' 33 +0' 12 5.7 -0.1 147 -23 ft 3 10' 25 +0' 04 5.8 -0.0 151 -49 ft 4 23' 42 +13' 21 2.5 -3.3 150 -23 ft 5 10' 13 -0' 07 5.9 +0.1 158 +29 ft 6 10' 08 -0' 12 5.9 +0.1 166 +40 ft 7 9' 44 -0' 36 6.2 +0.4 171 +10 ft end 9' 33 -0' 47 6.3 +0.5 175 +13 ft Versus average of 10' 20 min/mi:     Slower     Faster

3 Mile Training Run

11 May, 2007 18:24

This was a tough run for some reason. I started out in the rain, which was nice. It then got muggy, and I had never ran the route before. Activity Route: -- Elev. Avg: 0 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 05/09/07 Up/Downhill: [+0/-0] Time: 05:26 PM Difficulty: 0 / 5.0 Performance Distance: 3.16 miles Time: 0:29:16 Speed: 6.50 mph Pace: 9' 13 /mi Heart Rate: 156 bpm (Avg) Calories: 493 173 bpm (Peak) Map   Elevation (ft.)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 02m 7%  0.24 mi Zone 4 148 - 167 0h 25m 86%  2.63 mi Zone 3 130 - 148 0h 05m 16%  0.40 mi Zone 2 111 - 130 0h 01m 3%  0.06 mi Zone 1 93 - 111 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 50 +0' 36 6.1 -0.4 153 -10 ft 2 10' 38 +1' 24 5.6 -0.9 155 0 ft 3 9' 56 +0' 42 6.0 -0.5 158 +17 ft end 9' 34 +0' 20 6.3 -0.2 167 +10 ft Versus average of 9' 13 min/mi:     Slower     Faster

Hitting the weights

10 May, 2007 11:25

Well, I haven't really ever lifted weights, but now is the time to start. My wife and I are members at the YMCA, and I finally signed up for the FitLinxx system. A pretty neat thing where they have all of their weight machines networked together so it tracks your weight workouts.

I started out bright and early yesterday morning at 6:30am and met with the training adviser that sets up the machines for you. The FitLinxx system also has a web interface so I can log my running and cardio workouts from home.

I am looking forward to lifting weights and seeing the difference it can make in my running.

-Geoffrey

Half Marathon Bound

08 May, 2007 10:26

My wife has been the driving force in this endeavor, and I am thankful and appreciative for everything she has done for the health of the family.

So, running started out as her "thing" and it will remain her thing. I have always, and continue to play sports like softball and golf. I started running at her encouragement. With that in mind, she gets first dibs on events.

She just completed her second half-marathon last week in Oklahoma City in 2:12. There is a smaller half-marathon coming up in June that she, out of the blue, asked if I wanted to run it. I have not ran distances over a 10k before, so I am looking forward to it, but I also have a lot of work to do.

Until this point, I have used running as my 30 minutes of cardio 3 times a week, and kept it at that. I am now taking the next step, adding long runs on the weekend and trying to shed extra pounds that are slowing me down, and putting more stress on my legs.

My plan is to maintain my Monday-Thursday 3 Mile routes while adding a speed workout on Tuesday or Wednesday with weight training twice a week. I am also tracking my diet and keeping my caloric intake healthy but reduced in order to naturally loose weight.

-Geoffrey

3 Mile Training Run

07 May, 2007 17:15

The run felt good. It was a little bit muggy, but it was fairly cool. I am certainly feeling good, and I did my core weight workout after the run. Activity Route: -- Elev. Avg: 694 ft Location: Jenks, OK Elev. Gain: -4 ft Date: 05/07/07 Up/Downhill: [+160/-164] Time: 05:10 PM Difficulty: 1.9 / 5.0 Weather: Fair 67F temp; 87% humidity 67F heat index; winds S 13 G 21 Performance Distance: 2.96 miles Time: 0:28:53 Speed: 6.10 mph Pace: 9' 50 /mi Heart Rate: 153 bpm (Avg) Calories: 477 170 bpm (Peak) Map Elevation (ft.) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 02m 7% 0.23 mi Zone 4 148 - 167 0h 21m 73% 2.16 mi Zone 3 130 - 148 0h 05m 19% 0.57 mi Zone 2 111 - 130 0h 01m 5% 0.11 mi Zone 1 93 - 111 0h 00m 0% 0.03 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 48 -0' 02 6.1 +0.0 143 -56 ft 2 10' 34 +0' 43 5.7 -0.4 154 -10 ft end 9' 33 -0' 17 6.3 +0.2 163 +63 ft Versus average of 9' 50 min/mi: Slower Faster

5 Mile Training Run

05 May, 2007 07:00

Well, this is it. My first "long run" in my training plan to work up to a half-marathon in June. I did not bring any water/sports drinks with me, and I was regretting it towards the end. I am definitely taking goo and liquids next Saturday. Overall, it felt ok. I had run the previous 2 days (a 5k race just 12 hours before) and my body was reminding me of it. Activity Route: -- Elev. Avg: 677 ft Location: Owasso, OK Elev. Gain: +4 ft Date: 05/05/07 Up/Downhill: [+223/-219] Time: 07:07 AM Difficulty: 2.6 / 5.0 Weather: Fog/Mist 71F temp; 87% humidity 71F heat index; winds SE 15 Performance Distance: 5.05 miles Time: 0:53:22 Speed: 5.70 mph Pace: 10' 31 /mi Heart Rate: 158 bpm (Avg) Calories: 824 173 bpm (Peak) Notes First long run working up to the Jenks Half Marathon in June Map Elevation (ft.) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 13m 25% 1.19 mi Zone 4 148 - 167 0h 39m 73% 3.62 mi Zone 3 130 - 148 0h 08m 14% 0.69 mi Zone 2 111 - 130 0h 03m 5% 0.14 mi Zone 1 93 - 111 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 54 +0' 22 5.5 -0.2 144 -3 ft 2 10' 13 -0' 18 5.9 +0.2 157 -23 ft 3 12' 08 +1' 36 4.9 -0.8 161 +16 ft 4 11' 37 +1' 05 5.2 -0.5 162 +3 ft 5 11' 11 +0' 39 5.4 -0.3 165 +10 ft end 10' 00 -0' 31 6.0 +0.3 172 0 ft Versus average of 10' 31 min/mi: Slower Faster

Garmin 305

05 May, 2007 00:00

I finally got a Garmin 305. My wife has had one for about a year, and she loves it. She purchased hers for about $265, which was a great deal, considering the list price is about $350.

I was able to purchase mine for about $175, which was a fantastic price. Here is how I did it:

• Buy.com has it listed for $250
• Garmin has a $50 rebate until May 15, brining it down to $200.
• I found a Buy.com coupon for $15 off any electronics over $200 brining the price down to $185.
• I payed with PayPal, which has a promotion of $15 back with a purchase of $30 or more, brining the cost down to $170.
• Finally, shipping was about $5 (got here in 1 day from Buy.com's Oklahoma City warehouse)

So, i am loving the Garmin, and would recommend one to anyone thinking of running.

-Geoffrey

Cinco De Mayo Race

04 May, 2007 17:00

This is a fun race, especially for the free beverages following the race. I got to run this with my wife, who just ran the Oklahoma City Memorial Marathon the previous Sunday, so we were taking it very easy. Her calves were giving her problems on the last mile, so we walked some of the uphills. Activity Route: -- Elev. Avg: 695 ft Location: Tulsa, OK Elev. Gain: +3 ft Date: 05/04/07 Up/Downhill: [+144/-141] Time: 06:59 PM Difficulty: 2.2 / 5.0 Weather: A Few Clouds 76F temp; 68% humidity 78F heat index; winds S 15 Performance Distance: 3.13 miles Time: 0:29:33 Speed: 6.40 mph Pace: 9' 22 /mi Heart Rate: 168 bpm (Avg) Calories: 500 181 bpm (Peak) Notes Cinco de Mayo run - 29:22 chip time Map Elevation (ft.) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 167 - 185 0h 20m 69% 2.20 mi Zone 4 148 - 167 0h 09m 30% 0.92 mi Zone 3 130 - 148 0h 00m 2% 0.08 mi Zone 2 111 - 130 0h 00m 0% 0.02 mi Zone 1 93 - 111 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 50 -0' 32 6.8 +0.4 164 +75 ft 2 9' 14 -0' 08 6.5 +0.1 172 +7 ft 3 10' 07 +0' 44 5.9 -0.5 166 -69 ft end 8' 20 -1' 02 7.2 +0.8 174 -10 ft Versus average of 9' 22 min/mi: Slower Faster

3 Mile Training Run

03 May, 2007 17:30

First run with my Garmin 305! Woohoo! My wife has had one for about a year now, and with the rebates/discounts, i was able to get one for about $175. This run was good, i ran it a little slow, but that's ok. Activity Route: -- Elev. Avg: 693 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 05/03/07 Up/Downhill: [+173/-173] Time: 06:16 PM Difficulty: 1.9 / 5.0 Weather: Mostly Cloudy 74F temp; 68% humidity 74F heat index; winds SE 12 Performance Distance: 2.96 miles Time: 0:30:07 Speed: 5.90 mph Pace: 10' 10 /mi Heart Rate: 155 bpm (Avg) Calories: