Dean's Running

USAF 1/2 Marathon

Well, I did it. I completed my first half marathon. I wanted to complete it in less than 2 hours and I was using 1:45:00 as a target to train to. My official finishing time was 1:46:47 and I was very happy with that time, especially given the fact that this course was quite a bit up and down. The last hill almost made me walk but I powered my way through it. Now, what to do next...hmmm

Activity

Route:	USAF 1/2 Mara	Elev. Avg:	859 ft
Location:	Huber Heights, OH	Elev. Gain:	+0 ft
Date:	09/15/07	Up/Downhill:	[+488/-488]
Time:	08:15 AM	Difficulty:	3.4 / 5.0

Weather:	Fair
	50F temp; 68% humidity
	50F heat index; winds N 12

Performance

Distance:	13.10 miles
Time:	1:46:47
Speed:	7.4 mph
Pace:	8' 09 /mi
Calories:	1839

Map

Wright Patterson AFB, Ohio

Elevation (ft.)

Long Run

A nice morning for a run. Cool with a nice breeze. Just less than 2 months until the 1/2 marathon and I am feeling confident that I can maintain this pace through the rest of my training for the full distance.

Activity

Route:	--	Elev. Avg:	825 ft
Location:	Springboro, OH	Elev. Gain:	+6 ft
Date:	07/22/07	Up/Downhill:	[+544/-538]
Time:	08:45 AM	Difficulty:	3.3 / 5.0

Weather:	Fair
	68F temp; 54% humidity
	68F heat index; winds NE 7

Performance

Distance:	10.62 miles
Time:	1:36:12
Speed:	6.6 mph
Pace:	9' 03 /mi
Calories:	1544

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 51	-0' 12	6.8	+0.1	-9 ft
2	9' 04	+0' 01	6.6	-0.0	+85 ft
3	9' 02	-0' 01	6.6	+0.0	+56 ft
4	8' 35	-0' 28	7.0	+0.4	-69 ft
5	9' 12	+0' 09	6.5	-0.1	+23 ft
6	8' 35	-0' 28	7.0	+0.4	-102 ft
7	9' 34	+0' 31	6.3	-0.4	+65 ft
8	9' 26	+0' 23	6.4	-0.3	+79 ft
9	9' 00	-0' 03	6.7	+0.0	-79 ft
10	9' 11	+0' 08	6.5	-0.1	-62 ft
end	9' 05	+0' 02	6.6	-0.0	+20 ft
Versus average of 9' 03 min/mi: Slower Faster

Pace run

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Springboro, OH	Elev. Gain:	+0 ft
Date:	07/12/07	Up/Downhill:	[+0/-0]
Time:	04:24 PM	Difficulty:	0 / 5.0

Weather:	Fair
	60F temp; 83% humidity
	60F heat index; winds SW 3

Performance

Distance:	5.74 miles
Time:	0:43:50
Speed:	7.9 mph
Pace:	7' 38 /mi
Calories:	679

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 09	-0' 29	8.4	+0.5	+82 ft
2	7' 53	+0' 15	7.6	-0.3	-26 ft
3	7' 36	-0' 02	7.9	+0.0	-69 ft
4	7' 53	+0' 15	7.6	-0.3	+17 ft
5	7' 15	-0' 23	8.3	+0.4	-10 ft
end	8' 09	+0' 31	7.3	-0.5	+3 ft
Versus average of 7' 38 min/mi: Slower Faster

Distance Run

Sunday morning was relatively cool, but unfortunately due to a late night at work, I did not get as early of a start as I had wished and had to cut my run short to get back to work.

Activity

Route:	--	Elev. Avg:	162 ft
Location:	Saddam Irq-afb,	Elev. Gain:	+3 ft
Date:	06/10/07	Up/Downhill:	[+321/-318]
Time:	06:44 AM	Difficulty:	3.1 / 5.0

Weather:	Clear
	80.1FF temp; 74%% humidity
	83FF heat index; winds SSE 8 MPH

Performance

Distance:	6.74 miles
Time:	0:59:32
Speed:	6.80 mph
Pace:	8' 49 /mi
Calories:	1000

Notes

8 mi run cut short. Time to go to work.

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 07	+0' 17	6.6	-0.2	0 ft
2	8' 46	-0' 03	6.8	+0.0	+16 ft
3	8' 53	+0' 03	6.8	-0.0	-16 ft
4	9' 10	+0' 20	6.5	-0.3	+10 ft
5	8' 56	+0' 06	6.7	-0.1	-3 ft
6	8' 44	-0' 05	6.9	+0.1	-3 ft
end	7' 52	-0' 57	7.6	+0.8	0 ft
Versus average of 8' 49 min/mi: Slower Faster

Distance Run

Overall, it was a nice morning to go out for a run. The temperature was down to a morning low of 80 degrees F and there was a very light breeze for at least a little while. I used the GPS trainer on my PDA again this morning. It was easy to check my pace across the first two miles, then I just settled in and was able to keep the pace pretty steady for the remainder of the run. This was my longest run to date since restarting training in March.

Activity

Route:	--	Elev. Avg:	162 ft
Location:	Saddam Irq-afb,	Elev. Gain:	+7 ft
Date:	06/03/07	Up/Downhill:	[+377/-370]
Time:	06:23 AM	Difficulty:	3.1 / 5.0

Weather:	Clear
	75.9FF temp; 73%% humidity
	76FF heat index; winds CALM

Performance

Distance:	8.12 miles
Time:	1:14:40
Speed:	6.50 mph
Pace:	9' 13 /mi
Calories:	1189

Notes

80F at 0630L

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 06	-0' 07	6.6	+0.1	0 ft
2	8' 44	-0' 29	6.9	+0.4	0 ft
3	8' 54	-0' 19	6.7	+0.2	+7 ft
4	9' 11	-0' 02	6.5	+0.0	+7 ft
5	9' 07	-0' 06	6.6	+0.1	-13 ft
6	9' 21	+0' 07	6.4	-0.1	+10 ft
7	9' 46	+0' 32	6.1	-0.4	-3 ft
8	9' 19	+0' 05	6.4	-0.1	-3 ft
end	9' 26	+0' 12	6.3	-0.2	+3 ft
Versus average of 9' 13 min/mi: Slower Faster

Balad Bolder Boulder 10K

I would estimate that there were approximately 350-400 runners here at Balad for this 10K that was done in conjunction with the Bolder Boulder 10K in Colorado. One of the units currently deployed is from the Boulder area and put together this running event. The weather has been a bit brutal over the past few days and it was a bit warmer this morning. The morning low was a balmy 88 degrees F at race start with calm winds. The winds picked up slightly as the race progressed but it certainly didn't get any cooler. I maintained a fairly consistent sub 9 min pace throughout but missed my secondary goal of a sub 52:00 finish. I think this race was a pretty good sanity check on my training program to date. Now I just need to stay in the groove for the half-marathon in Sept. **This entry edited to reflect official finish time of 54:35**

Activity

Route:	Balad Bolder Boulder	Elev. Avg:	161 ft
Location:	Saddam Irq-afb,	Elev. Gain:	-3 ft
Date:	05/28/07	Up/Downhill:	[+88/-91]
Time:	10:00 AM	Difficulty:	1.9 / 5.0

Performance

Distance:	6.20 miles	Goal:	6.22 miles in 52:00 duration
Time:	0:54:35	Goal:	6.22 miles in 52:00 duration
Speed:	6.82 mph	Attained:	102%
Pace:	8' 48 /mi
Calories:	940

Notes

88 degrees F at race start

Map

Balad AB,

Elevation (ft.)

Run 06:30 AM

Weather was fairly cool this morning and I was able to get out on another long run. I have been able to lay out some of my routes using the runtracker so now I am able to get what appears to be more accurate distance measurement. I hope to be able to update with GPS next week.

Activity

Route:	Balad 7mi	Elev. Avg:	0 ft
Location:	Saddam Irq-afb,	Elev. Gain:	+0 ft
Date:	05/20/07	Up/Downhill:	[+0/-0]
Time:	10:30 AM	Difficulty:	0 / 5.0

Weather:	Overcast
	72.0FF temp; 47%% humidity
	77FF heat index; winds ESE 3 MPH

Performance

Distance:	7.01 miles	Goal:	9' 00 min/mi pace for 7.01 miles
Time:	1:02:26	Goal:	9' 00 min/mi pace for 7.01 miles
Speed:	6.74 mph	Attained:	101%
Pace:	8' 54 /mi	Heart Rate:	160 bpm (Avg)
Calories:	1075		173 bpm (Peak)

Map

Balad AB,

A Little Cooler Today....

Well, thanks to a series of thunderstorms that moved through the area last night, it was much cooler this morning than it had been. I took advantage of the cooler weather for a 4-mile tempo run. I don't think I will be so lucky with the temperature on Sunday morning. Our 10K race is a week from Monday...

Activity

Route:	Balad 5M	Elev. Avg:	0 ft
Location:	Saddam Irq-afb,	Elev. Gain:	+0 ft
Date:	05/17/07	Up/Downhill:	[+0/-0]
Time:	02:45 PM	Difficulty:	0 / 5.0

Performance

Distance:	5.09 miles
Time:	0:45:00
Speed:	6.79 mph
Pace:	8' 50 /mi	Heart Rate:	147 bpm (Avg)
Calories:	775		158 bpm (Peak)

Notes

Balad

Map

Balad AB,

Elevation (ft.)

Temps are rising

Well, with it being Sunday and all, I figured there was no harm in sleeping in for a little bit before going on my long run. Unfortunately for me, the sun decided to come out in full force and my 9am start was a bit more brutal then my previous early morning runs. As the sun started to bake the dirt and concrete, my pace drooped off noticeably in the last 1.5 miles. With the daytime highs forecast to be in the 100s over the next week, I think I will start running a bit earlier...

Performance

Distance:	7.00 miles
Time:	0:58:00
Speed:	7.24 mph
Pace:	8' 17 /mi	Heart Rate:	155 bpm (Avg)
Calories:	999		167 bpm (Peak)

A new challenge...

As of today, I have officially registered for the half-marathon race at the USAF Marathon. It is scheduled for 15 September 07. This puts me another step closer to my goal of running a full marathon.