Thursday, December 02, 2010

Happy Holidays

'Tis the season, so here is my quasi-annual post relating my thoughts on saying "Happy Holidays" vs "Merry Christmas" -- especially in the context of all the ruckus from well-meaning (if closed-minded) people who complain the former limits their free speech and who insist the latter is somehow better.

=-=-=-=-=-=-=

I like Thanksgiving. I also like celebrating Christmas, and the start of a New Year. I also like learning about other cultures and traditions. Channukah, Kwanzaa, etc.

So am I the only one who doesn't really mind saying "Happy Holidays" to people?

I mean, sure, I'm a person who is trying to live in the love of Jesus, so for me the signifigance of Christmas is such that this one holiday is at the center of my holiday season. But I know that's not true for everyone.

Me wishing a "Merry Christmas" to people who don't celebrate it is like me saying "Happy Birthday!" to someone when it isn't their birthday -- isn't it? And isn't it rude for me to press the point by saying "Well, I don't care if it's not your birthday -- I'm celebrating it..." And isn't it even more rude to just assume that everyone I know thinks like I do, and celebrates the same things -- and isn't it even more rude for me to somehow imply they should, by making a big deal of only saying "Merry Christmas", or griping when an employer encourages the use of "Happy Holidays" instead?

And anyway -- aren't "holidays" really just "holy days" and if "holy" means (among other things) "set apart" and "special" then why all the fuss when employers encourage people not to say "Merry Christmas" and instead only "allow" them to say "Happy Holidays" -- isn't that a nicer thing to say anyway -- more inclusive?

Maybe it's just me.

~ Keith

Saturday, November 13, 2010

A Joyful Surprise

I had an experience recently which made me think (among other things) "I should blog this!"

Life, as someone said, is what happens when you're making other plans. Here it is a week or more later and I'm only blogging because I woke up at 0421 and couldn't go back to sleep. I guess now is the time.

I was driving home from work and had stopped at a red light. As I pulled up behind the car in front of me I noticed a young man in his late teens or early twenties, in the back seat on the passenger's side, staring vacantly out the back window. As I stopped he sort of woke up and saw me seeing him staring into space. He looked embarrassed and turned to face front. End of story, or so I thought.

Then he turned back to look at me and smiled, covering his mouth with his hand and sort of shrugging. Then he turned back facing front...and began laughing hilariously. "Great," I thought "some punk kid is being a goofball and messing with me".

Then he turned around again and actually waved at me, smiling this big goofy grin. The stress of the day was starting to wear off, and my first impression of the kid was wiped away as I saw the genuineness in his eyes. I smiled and waved back, and was surprised to see his eyes get big, his smile get bigger and, as he turned back to face front, he was actually rocking back and forth and bopping excitedly up and down in his seat. At this point it became clear to me he was not just a goofy teen, he was someone special.

These three brief encounters all happened within 20-30 seconds. As the light turned green and we moved forward, he turned around again, and smiled and waved. I smiled and waved back and he again responded with obvious delight, seemingly undiminished by the repetition. This went on for about 3-4 minutes, which added up to at least a dozen smiles and waves. And each and every time he responded with the same level of surprise and physically-expressed joy. Let me tell you, my stressful day was forgotten! My path home had me change lanes to the left and as I passed their car, the young man looked back. When he saw I was no longer behind him his face fell a bit, but as he turned to face front, he saw me passing them -- so he smiled and waved at me through the side window and sure enough, as I smiled and waved back, he responded with equal glee.

It had really made my day and I was reveling in the wonder of it all when I came to another red light and, to my surprise, found I was somehow behind the same car again! The young man looked back and in a split second I saw his expression change from expectancy (thinking he'd see whoever he had been playing the wave and smile game with for the past few minutes) through despair (nope, that person is gone now) and then into near luminescence as he recognized me from a few moments before and realized we had been re-connected.

He waved at me and I waved back. This time, though, he also flashed me a peace sign. I sent one back his way and as he turned to face front not only his face lit up; his body was hopping and jumping up and down so energetically I thought he was going to hurt himself!! We played the smile/wave/peace-sign game for a few minutes and then I changed lanes again, this time to the right. Our paths began to diverge but he followed me through the side window for another block or so. By then he was on the other side of a gas station but, somehow, he managed to make eye contact again for one last smile, wave, and peace-sign offering. I sent them back his way and faced forward. The clock on my dashboard told my brain only around 5-7 minutes had gone by, but my heart disagreed, telling my soul I'd just experienced an eternity of joy and real human connection.
I chose to allow my soul to believe my heart.
If I close my eyes I can still see that young man's face, full of joyful abandon and a gloriously contagious smile.

~ Keith

Monday, November 01, 2010

Liminal Times

Today is 1st November, 2010 -- my 45th birthday.

Yesterday was Hallowe'en, today is All Saints' Day

The transition from yesterday into today is a liminal time -- the ancient Celts & Picts (my ancestors) believed this to be the most powerful of all liminal days of the year -- for all the historic and sociological reasons you can read about in Wikipedia link above, but all the more for me today.

This has been a year of transitions:
  • From: Field-staff RN,
    To: RN Manager
    -- 4th January 2010
  • From: Vineyard church-planting pastor,
    To: Unaffiliated Jesus-follower
    -- 1st September 2010
  • From: Runner,
    To: Marathoner
    -- 10th October 2010
  • From: Early Forties,
    To: Middle Age
    -- Today!
Today I have moved past my mid-forties; today I am officially middle-aged. You know what? I'm totally OK with that! In fact I love that! Like John Denver said in Poems, Prayers, & Promises:
It turns me on to think of growing old
I have always loved Autumn and Winter. The long nights and cold wet days. The deep abiding rest the world moves into. All this really feeds my soul. I identify with these changes and appreciate the subtleties and vagaries of liminal times.
Here's to liminal today, and here's to liminal me!

~ Keith

Saturday, October 30, 2010

Marathon Training Week 23 of 23

Week twenty-three is now history. I completed the marathon training program, and ran a marathon.

Wow.

On my 43rd birthday back in 2008 I ran 10 miles. It felt great.

Monday 11/1/2010 is my 45th birthday, and I'm going for a run. How far? I have no idea. How long? I have no idea.

I'm not going to wear a watch or a heart-rate monitor. I'm not going to plot a course or go back and try and figure it out on Google Maps. I'm just going to go for a run. When I get tired I'll stop and walk. When I feel like it I will run again. When I feel like being done, I'll come home. This will not be a training run, it will be a recreational run. My training runs are usually enjoyable -- but on Monday, that is going to be one great run!

Thanks so much for reading all these posts and following my progress. As I mentioned in my last post, I have a couple races already scheduled, and I'm hoping to break 2:00 in the half-marathon. I don't plan to blog that training, but I'll post from time to time if something significant happens.

As usual, I have the "boring stuff" posted below. But in case you're interested, if you add up all my training from 24th May through 30th October I ran over 530 miles, taking over 92 hours, and burned nearly 70,000 calories. To put that into perspective: if I started running at midnight on a Monday morning, I would finish on Thursday at 8:17 pm -- and I would have run from my house to the California border, and then back again, and then gone for another little 23.5 mile run! And, if all the calories came only from burning fat, I'd have lost 19.8 pounds...of fat!

Here's the boring stuff:

Week 23 totals:
Running Distance: 19.83 mi
Running Time: 03:25:52 h:m:s
Avg Speed: 5.8 mph
Max Speed: 11.6 mph
Avg HR: 147 bpm
Max HR: 181 bpm
Calories burned: 2,529

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 23's "long" run of 5 miles.

Sum totals for the 23 weeks:
Running Sessions: 97
Running Distance: 531.51 mi
Running Time: 92:16:55 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 69,285

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72 mi
October: 85.45 mi (1st thru 30th)

Previous week's totals:
Week 22 totals:
Running Distance: 13.45 mi
Running Time: 02:19:46 h:m:s
Avg Speed: 5.8 mph
Max Speed: 14.1 mph
Avg HR: 147 bpm
Max HR: 177 bpm
Calories burned: 1,710

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 22's "long" run of 4 miles.

~ Keith

Saturday, October 23, 2010

Portland Marathon 2010 -- reflections and memories

As I sit and type this, the marathon is a full 2 weeks in my rearview mirror. I had some computer glitches so I was unable to blog before now. As a result, all the stuff that was fresh in my mind is now not quite as fresh. Maybe that is a good thing because what has stuck with me are the few memories that perhaps are the most important. Here are the highlights.

First and foremost, the biggest highlight has to be accomplishing a goal that has been 2+ years in the coming. I can't tell you how it felt to cross that finish line and know that I'm not just a runner, I'm a marathoner. Me -- the pudgy un-athletic kid grew up into a guy who, at age 44 (45 next week!) broke 4:30 in my first marathon!

Another huge highlight (and major props) go to my wife Cathy for putting up with not only the mood swings of the last few weeks, but also my early-morning runs and early-evening bedtimes x 5+ months (not to mention hearing me rant about cross-training and rave about various running-related things all the time). She has been my number one fan and supporter.

Major props also go to Tom & Dawn Bartel for coming out and supporting me. They met me at around mile 1.5, and then showed up multiple other times on the course. Tom was also there rooting me on at about mile 26.1 -- just before I turned the corner and faced the finish line. It was so great to have them there as my own, personal cheering section! (And while she was not there for me specifically, a special nod goes to Janel Roden who surprised me late in the course with a hoot and a holler!)

Highlights of being out on the course were:

IT RAINED THE ENTIRE 4.5 HOURS I WAS ON THE COURSE! I absolutely love running in the rain so it was a phenomenal treat, and clear evidence that God loves me! =O)

The father/daughter pair running together.

The young woman who was running in honor of her uncle Doug who had died in the last year.

The 3-4 wheelchair racers I saw with heads down and super-buff arms propelling high-tech wheelchairs.

The huge crowds of spectators -- especially the ones who read my bib that said "My First" and cheered me on with "Lookin' good My First! You got this!" and stuff like that. Also the guy who gave me 10 style points for my heel-kick while crossing a bridge.

Not stopping to walk on the approach to the St. John's Bridge. That was cool to see all the other people stop and walk, but I didn't. I took plenty of walk breaks, but not there.

The multiple bands, and TONS of volunteers who handed out electrolyte drinks, and water, and gel and vaseline and stuff.

The other volunteers at the finish line who put a space-blanket around my shoulders, and a medal around my neck, and then gave me orange juice and other goodies while I was stil not quite in my right mind. Also huge props to the volunteers who were out so early taking our stuff and safely storing it away and then having it all organized so we could pick it up after the race!

The biggest props still go to Cathy. After crossing the finish line, and getting my medal and blanket, I wandered around aimlessly for a moment and heard this angelic voice calling my name. Cathy was there at the finish line behind a fence with the rest of the spectators, and had taken the two finish line photos below. She was in awe and said very nice things to and about me. She even gave me a through-the-fence smooch!

Here's a few shots from the race weekend.
I saw this at the expo and almost bought it!

Here I am the night before, all geared up with no place to go (yet!)

Just before crossing the finish line (click the pic & zoom in)

Just as I'm crossing the finish line (click the pic & zoom in)

My number one fan and supporter!

My ad-hoc coach, and encourager Tom!

For the nerds like me, you can see the Garmin data for my run here.

~ Keith

Friday, October 22, 2010

Marathon Training Week 22 of 23

Week twenty two was a little funny. My body got so used to running so much, and now I've had so much rest and recovery, one of the hardest things is not to run too fast. I actually have to *work* not to run too fast (which, for me, is around 8:45 or so -- instead of my usual 9:45-ish)!

I have my sights set on my next two races. First, the Shellburg Falls Train Run. Then, I'm going to go for the Cascade Half Marathon again, and this time, see if I can break the 2:00 mark. Last year I hit 2:02, and would have made the 2:00 mark but sort of bonked in the last 2-3 miles. You can see that race here. Seriously -- look at my splits -- I was *so* close, until those last few miles. But now I'm another year stronger and another year better-trained, and I'm hoping to be better at following the training program this time. It's a bit abbreviated since I will only have 11 weeks instead of a full 16, but we'll see! This time it will include some track work, and I'll be doing some core work as well on my cross-training days.

Here's the boring stuff:

Week 22 totals:
Running Distance: 13.45 mi
Running Time: 02:19:46 h:m:s
Avg Speed: 5.8 mph
Max Speed: 14.1 mph
Avg HR: 147 bpm
Max HR: 177 bpm
Calories burned: 1,710

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 22's "long" run of 4 miles.

Sum totals so far:
Running Distance: 511.69 mi -- I broke 500 miles!
Running Time: 88:51:02 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 66,756

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72
October: 65.63 (1st thru 16th)

Previous week's totals:
Week 21 totals:
Running Distance: 30.23 mi
Running Time: 05:08:57 h:m:s
Avg Speed: 5.9 mph
Max Speed: 10.2 mph
Avg HR: 152 bpm
Max HR: 173 bpm
Calories burned: 3,950

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 21's "long" run of 3 miles.

~ Keith

Saturday, October 16, 2010

Marathon Training Week 21 of 23

Week twenty one was not really a training week as much as a race day and a recovery week!

I ran the Portland Marathon on Sunday 10-10-10, and my next-scheduled training run for recovery week was not until Saturday 10-16. I could have done some cross-training but, well, we all know how I've felt about cross-training up to this point, so why break a good streak. I do plan to cross-train next time I train for something...which will be soon. (more on that later)

Here's the boring stuff:

Week 21 totals:
Running Distance: 30.23 mi
Running Time: 05:08:57 h:m:s
Avg Speed: 5.9 mph
Max Speed: 10.2 mph
Avg HR: 152 bpm
Max HR: 173 bpm
Calories burned: 3,950

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 21's "long" run of 3 miles.

Sum totals so far:
Running Distance: 498.24 mi
Running Time: 86:31:16 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 65,046

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72
October (1st thru 16th): 52.18

Previous week's totals:
Week 20 totals:
Running Distance: 15.01 mi
Running Time: 02:36:00 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.7 mph
Avg HR: 141 bpm
Max HR: 178 bpm
Calories burned: 1,889

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 20's "long" run of 20 minutes.

~ Keith

Saturday, October 09, 2010

Marathon Training Week 20 of 23

Week twenty is now over -- my last official training run before the marathon was this morning.

Tomorrow is race day.

I've done all my reading and resting. I've done all my training and strategizing. Now I just need to go run the race; run *my* race.

You can follow my progress as of 0700 Pacific Time tomorrow, 10-10-10, by putting in my name and bib number (790) here.

Here's the boring stuff:

Week 20 totals:
Running Distance: 15.01 mi
Running Time: 02:36:00 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.7 mph
Avg HR: 141 bpm
Max HR: 178 bpm
Calories burned: 1,889

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 20's "long" run of 20 minutes.

Sum totals so far:
Running Distance: 468.00 mi
That's Salem, OR to Sequim, WA -- via Seattle, WA, & thru both Vancouver, BC & Victoria, BC!!!
Running Time: 81:22:19 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 61,096

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72
October (1st thru 9th): 21.94

Previous week's totals:
Week 19 totals:
Running Distance: 17.52 mi
Running Time: 03:00:44 h:m:s
Avg Speed: 5.8 mph
Max Speed: 22.6 mph
Avg HR: 147 bpm
Max HR: 178 bpm
Calories burned: 2,231

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 19's long run of 6 miles.

~ Keith

Saturday, October 02, 2010

Marathon Training Week 19 of 23

Week nineteen -- one week to go. 8 days from now I will be on the course, giving it my all. Just 4 more runs: Monday, Wednesday, and Thursday for 30 minutes, and then Saturday for 20 minutes. Today's 6-miler was a walk in the park, and while my nerves are wondering "can I really do it?" my mind and spirit are repeating what everything I've read and heard has told me: "Trust your training" We'll see!

Here's the boring stuff:

Week 19 totals:
Running Distance: 17.52 mi
Running Time: 03:00:44 h:m:s
Avg Speed: 5.8 mph
Max Speed: 22.6 mph
Avg HR: 147 bpm
Max HR: 178 bpm
Calories burned: 2,231

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 19's long run of 6 miles.

Sum totals so far:
Running Distance: 453.00 mi
Running Time: 78:46:19 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 59,207

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72
October (1st thru 2nd): 6.94

Previous week's totals:
Week 18 totals:
Running Distance: 19.52 mi
Running Time: 03:18:57 h:m:s
Avg Speed: 5.9 mph
Max Speed: 12.2 mph
Avg HR: 152 bpm
Max HR: 180 bpm
Calories burned: 2,479

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 18's long run of 10 miles.

~ Keith

Sunday, September 26, 2010

Marathon Training Week 18 of 23

Week eighteen -- the taper has started! Today I ran "only" 10 miles. It was a harder run than I expected. Not sure why that is, although in part it may be because last week I ran 20! Also, if you look at my splits I went out a little fast. I've decided that, although I don't have a specific time goal for the marathon, I would like to keep the first 13 miles at right around 10:00/mile. That will leave me some room in the last half of the race to do some negative splits if I feel like it. We'll see!

Here's the boring stuff:

Week 18 totals:
Running Distance: 19.52 mi
Running Time: 03:18:57 h:m:s
Avg Speed: 5.9 mph
Max Speed: 12.2 mph
Avg HR: 152 bpm
Max HR: 180 bpm
Calories burned: 2,479

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 18's long run of 10 miles.

Sum totals so far:
Running Distance: 435.47 mi
Running Time: 75:45:34 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 56,976

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 110.13 (1st thru 25th!) -- my 3rd consecutive 100-mile month

Previous week's totals:
Week 17 totals:
Running Distance: 39.28 mi
Running Time: 06:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 175 bpm
Calories burned: 5,088

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 17's long run of 20 miles.

~ Keith

Saturday, September 18, 2010

Marathon Training Week 17 of 23

Week seventeen was momentous. My long-run was 20 miles -- the furthest I've ever run. (and my wife was away on business, and I had a tremendously busy week at work, which is why I'm almost a week late in posting this, as it is Saturday morning the following week, just before my 10-miler as I start my taper toward race day). My 20-miler was run at around the same time as my nephew Caleb was running the Equinox Ultra in Alaska where he makes his home. He's never run an ultra before -- this one is a 50k, and he's never even run a marathon before. He's one of those guys who came out of the birth canal with 2% body fat, and a natural inclination for anything athletic. I'd hate him for that, but it wasn't his fault to be born an athletic prodigy. Plus, he's one of the nicest guys in the world. And, I happen to know, he puked at the end of his run, which means he owes me $5! =O)

My 20-miler was tremendous practice for race day, for a couple different reasons.
On race day, I will also run further than I've ever run before.
The overall distance was a part of it, but not all.

I had the unexpected pleasure of meeting someone at around mile 5 who ran with me for awhile. We noted a number of similarities. Jack is also training for the Portland Marathon, which will be his second. We had roughly the same pace, so we chatted and got to know one another more. He's also been running only a couple years, which was nice, since we connected as newbies. There were differences though. Jack was also 60 -- a full 15 years older than me, and keeping up with me quite nicely, which was a little demoralizing, but I let it go. It was good practice -- one of the things we discussed while running along was how unique running is as a sport, in terms of the athletes who participate. Sure, the elites all have a certain look to them, but the rest of us in the pack? You can't really look at someone and say "Oh, man, I'm totally gonna beat that old overweight lady" -- you just might see her smiling away, zipping past you after the turn-around, looking fresh as a daisy. Also, you can't look at someone 15 years younger, carrying a lot less weight, and think "No way could I keep up with him!" -- 'cause here Jack and I were, trotting together, two middle-aged adult-onset athletes. So, as I prepare to run 26.2 in less than 3 weeks, it is good for me to remember that, like books & covers, runners can't be judged by outward appearances.
On race day, I will need to run *MY* race, not anyone else's.
Yes, I will pass some folks, but I will also be passed, and I need to not get so competitive that I allow myself to waste energy, either physical or mental. And speaking of energy...

Jack was a nice guy, and it was good to practice chatting while running sub-10:00 miles, with my usual 1-min walk break in between. But I'm used to running alone, and not using extra energy chatting. At around mile 10 our courses diverged and I was thankful to have the last half all to myself. I'd had a clif bar and a banana about 2 hours before starting, and a clif shot at mile 4 & 8. At mile 12 I had a caffeinated clif shot, and was feeling good; tired, but good. Around mile 15 I was getting very tired, and it didn't dawn on me until almost mile 16 that it was way past time to kick in the mental game. On my 16-miler and 18-miler, I was closer to the end by that point in the run, so it wasn't a big deal. This time it was different. I had further to go, but it was also simply another day, and I had to account for that as well. We al know the story about the frog in the pot. My tiredness had krept up on my so slowly that I forgot how much energy I *knew* I had left in me. Sort of like timing my fueling and hydration, I need to also time my mental game, and give myself little confidence-boosting reminders as I go.
On race day I will draw deep from inside myself to pull out all the stops and accomplish this goal
I can't let my body talk my mind into giving up. Quite the contrary, I need to use my mind to convince my body I have way more in me than I ever imagined, and this little 26.2 miler is only the beginning.

Now, I'm headed out the door to run a little 10-miler.

Here's the boring stuff:

Week 17 totals:
Running Distance: 39.28 mi -- almost double last week's!
Running Time: 06:50:41 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 175 bpm
Calories burned: 5,088 -- Whoa!

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 17's long run of 20 miles.

Sum totals so far:
Running Distance: 415.95 mi
Running Time: 72:26:37 h:m:s -- over 3 days of running!
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 54,497 -- Whoa!

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 90.62 (1st thru 18th!)

Previous week's totals:
Week 16 totals:
Running Distance: 20.9 mi
Running Time: 03:33:48 h:m:s
Avg Speed: 5.9 mph
Max Speed: 12.6 mph
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,685

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 16's long run of 8 miles.

~ Keith

Sunday, September 12, 2010

Marathon Training Week 16 of 23

Week sixteen was uneventful, which was fine by me. I got my 20-miler comin' up so it was nice not to have to focus too hard this week.

Here's the boring stuff:

Week 16 totals:
Running Distance: 20.9 mi
Running Time: 03:33:48 h:m:s
Avg Speed: 5.9 mph
Max Speed: 12.6 mph
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,685

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 16's long run of 8 miles.

Sum totals so far:
Running Distance: 376.68 mi
Running Time: 65:35:55 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 49,409

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 51.34 (1st thru 11th!)

Previous week's totals:
Week 15 totals:
Running Distance: 37.47 mi
Running Time: 06:29:46 h:m:s
Avg Speed: 5.8 mph
Max Speed: 11.5 mph
Avg HR: 153 bpm
Max HR: 172 bpm
Calories burned: 4,833

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 15's long run of 18 miles.

~ Keith

Saturday, September 11, 2010

Why I Remember 9/11

Do you remember where you were on 11/22/1963?
Perhaps many of you reading this do not know the significance of that day -- it was the day President John F. Kennedy was assassinated. For decades that one question unified a nation. I was born after that date, although not long after. I remember hearing stories of where people were, what they were doing, how that one moment in time would forever be galvanized, burned into their psyche; into the psyche of an entire nation and world. It was a day when hope was lost, when dreams were shattered. But America remembered. In his famous inaugural address he had stirred the hearts of the nation with his challenge:
My fellow Americans: Ask not what your country can do for you -- ask what you can do for your country
America responded. We went to the moon and did other great things. For years people remembered where they were on 11/22 because it brought them back to the hopes and ideals of a better day.

As time wore on fewer and fewer Americans remembered 11/22. We had no one moment to hold us together. Until 9 years ago today. Now we have a new question to ask ourselves:
Do you remember where you were on 9/11/2001?
But why do we remember that date? I can think of several noble reasons. We remember the lives that were lost and grieve. We remember the lives that were saved by everyday heroism, and our hearts are uplifted. And we remember the unity in New York and elsewhere, when people who were complete strangers suddenly trusted one another, helped one another, were simply there for one another.

In the past 9 years we have also chosen to remember 9/11 for ignoble reasons. We remember the Islamic Extremist Terrorists who perpetrated the atrocity, and hate them for the injustice they wrought in pursuit of religious fundamentalism. We remember out of fear of complacency -- I humbly submit it is one thing to say "Remember..." it is quite another to say "Never forget!". We remember because we've allowed bitterness and misunderstanding to twist and wrench our unity into division. The beautiful togetherness New York and all of America experienced in the aftermath of 9/11 has somehow become less about "All of us together" and more about "US against THEM".

I'd like to propose 2 excellent reasons to remember 9/11 -- they are why I make it a point to remember 9/11.

To do this, though, I need you to hear me out on a couple things, so I appreciate your patience -- this will be a somewhat lengthy post, as editing for brevity has never been my strong suit. Also, things I say here will likely ruffle some feathers and anger people. Please understand me: I'm not writing this post to be inflammatory or argumentative. I'm simply choosing not to shy away from it, because I believe it is true.

Let me start by telling you a brief story -- see if you can figure out where I'm going.

Once upon a time in a beautiful and powerful land, people were shocked and outraged when hijackers, religious extremists bent on Holy War (the worst of all possible oxymorons) invaded a great and mighty city, laying waste to buildings and innocent people, as a way of saying "We reject what you have done to our world, and we're paying you back".

Now let me tell you the same story and see if you can pick up my subtle inference:

Once upon a time in a beautiful and powerful land, people were shocked and outraged when hijackers, religious extremists bent on Holy War (the worst of all possible oxymorons) invaded a great and mighty city, laying waste to buildings and innocent people, as a way of saying "We reject what you have done to our world, and we're paying you back".
The only difference is that thousands of years ago it was the Christian Extremist Terrorists who perpetrated the atrocity, in Jerusalem, to rout the evil muslims who had taken over the city.


THE FIRST REASON I REMEMBER


I think the first reason I remember 9/11 is to stay in touch with the fact that the US against THEM mentality has been around for a lot longer than the good ole' U.S. of A. -- and to remember that what happened on that day did not make THEM worse than US -- that what we lived through on that day did not somehow make US better than THEM. America is a great country, and I'm glad I was born here. But if I make remembering 9/11 something merely patriotic, I am missing the depth and gravity of history. If 9/11 is just a reason to wave a flag, I'm somehow cheapening the human history we all share with the peoples of the world.

Not long after 11/22/1963 came 4/4/1968, when Dr. Martin Luther King was assassinated. I was in Memphis on that day. My parents were out bowling and my 4 sisters and I were at home. I don't have any of my own memories of that evening, but I remember it was a scary time for the city and for the country. Before his death, Dr. King had this to say about violence and hate.
The ultimate weakness of violence is that
it is a descending spiral,
begetting the very thing it seeks to destroy.
Instead of diminishing evil, it multiplies it.
Through violence you may murder the liar,
but you cannot murder the lie, nor establish the truth.
Through violence you may murder the hater,
but you do not murder hate.
In fact, violence merely increases hate.
So it goes.
Returning violence for violence multiplies violence,
adding deeper darkness to a night already devoid of stars.
Darkness cannot drive out darkness:
only light can do that.
Hate cannot drive out hate: only love can do that.
Yet somehow we stay fixed on US against THEM. US against THEM is ingrained in us. Ask any parent who is simply trying to drive across town, but has to deal with "He hit me!" which is, invariably countered with "HE hit ME FIRST!"
If we try to rationalize our hate and violence by claiming it is justifiable retaliation or, worse, somehow sanctioned by God, then we are being worse than childish -- we are being lunatics, cowards; idiots.
Which brings us to today. 9/11/2010. We remember -- but how and why do we remember? We have fanatics who want to burn the Qu'ran, and people putting patriotic images as their facebook profile pictures for a variety of reasons. And we have the raging controversy about "The Mosque at Ground Zero" which sounds more like "The Moth that Ate Chicago" or something equally blown out of proportion.

You wanna hear something controversial?

You wanna know what I think?

I think it is foolish that people are outraged by a building 2 blocks away from ground zero which will contain a section set aside for prayer and reflection, sponsored by an Islamic cultural center -- when if we are really concerned about injustice, what we really ought to have right at the center of ground zero is a memorial to the Native People who were swindled out of their land by the bullies who cloaked their greed in a false religious piety to "save" the "savages". In that memorial maybe we can include places of remembrance for all the hatred we've fomented and (woe is us -- actually encouraged our friends and taught our children) to spew against the Japs, the Krauts, the Chinks, the WOPs, the Niggers, the Kikes, the Spics, the Limeys, and the Pollacks. Don't forget the Queers, the Homos, the Fags, the Dykes, the Lesbos, the Hippies, the Gypsies, and the Frogs. And over in a corner, we could have a new section for the Ragheads and the Hajis.

I say we need a place to remember how awful we have been. How awful we have been. How awful WE have been. Oh my God,
How Awful We Have Been
to other human beings because THEY are not like US so we fear THEM and hate THEM and forget that we are them; they are us.

In that famous inaugural address President Kennedy invoked US against THEM imagery with almost every paragraph. At that time, it was the Commies, the Pinkos, the Marxists that were THEM (maybe we could have a section of my suggested ground zero memorial dedicated to THEM as well). Despite this, in the 60s & beyond, we as Americans did our best to remember the challenge, and we asked what we could do for our country. I suppose this may be why for so many, remembering 9/11 is about being patriotic, about being American.

But somehow we forgot President Kennedy's next line. Immediately after that challenge to his fellow Americans, he said
My fellow citizens of the world: ask not what America will do for you, but what together we can do for the freedom of man.

Freedom. That has such a depth of meaning, but I believe the deepest, truest meaning has to do with freedom from evil itself, and a freedom to love others.

Like President Kennedy, Dr. King also called us to a new hope; challenged us to a new mindset
Man was born into barbarism
when killing his fellow man
was a normal condition of existence.
He became endowed with a conscience.
And he has now reached the day
when violence toward another human being
must become as abhorrent as eating another's flesh.
Ancient tribes used to not only kill their enemies, but eat them, believing this would give them the strength their enemies had. Dr. King said that committing any violence against another human should make us as nauseated as the idea of eating their flesh.

Hmmmmm. I seem to recall reading about a teacher from long ago, before 9/11, before MLK or JFK, before the crusades. His name was Jesus and he had a large following; gaining steam. He said some controversial things though. One time, as recorded by his best friend John, he said this: "Whoever eats my flesh and drinks my blood has eternal life". You can read the whole story in context here, but suffice it to say that one comment really freaked people out, as well it should. The end of that story says "From this time many of his disciples turned back and no longer followed him."

Jesus also said that even harboring hate against someone in my heart is the same as murdering them.

And Jesus, on the same night he was betrayed and sold into hands of his executioners by one of his followers, had one last meal with his closest friends. He used the bread and the wine that night as symbols and again invoked the imagery of eating his flesh and drinking his blood, as a way of somehow gaining his strength; his very life. And then (referring, I believe, to the common act of eating a meal together) he said this
As often as you do this, remember me
Many say Jesus called us to remember his sacrifice for us, and I suppose this is true. But when I "take communion" I am also remembering the fact that I am his betrayer; that violence lives inside me and I have a choice to follow love or hate. I remember that at my core I am deeply good and made in the image of my Maker -- but that image has been savagely torn and left to tarnish from disuse.

An ancient prophet named Isaiah had a mystically spiritual yet powerfully physical encounter with God. You can read about it here. When face to face with the Maker of All Things, his response was to say "Woe to me, for I am undone." Note -- the word "undone" literally means un-made, torn-apart, disintegrated. It means blown away: like either a child blowing away a wispy dandelion or a nuclear blast blowing away a city. So why was he so undone? He goes on and says "For I am a man of unclean lips, and I come from a people of unclean lips."

Did you catch that? He didn't point to anyone else and say "THEY did stuff to ME first!" He pointed to himself first, and identified with ALL people second.

America is a great country, and I'm glad I was born here. But if I make remembering 9/11 something merely patriotic, I am missing the depth and gravity of my own depravity. If 9/11 is just a reason to wave a flag, I'm somehow glossing over my own deep impurities with a little swatch of red-white-and-blue.

So if the first reason I remember 9/11 is to identify with others and the horrible US against THEM history we all share, then


THE SECOND REASON I REMEMBER


I think the best reason I remember 9/11 is to stay in touch with the fact that I am Osama Bin Laden. I am the betrayer, the terrorist, the hater; I am evil. I remember that at my core I am deeply good and made in the image of my Maker -- but that image has been savagely torn and left to tarnish from disuse.

I remember 9/11 so I can remember that violence lives inside me but in that same moment I remember I have a choice, and instead of hate I can follow love.

I implore you to do the same, on this and every day, and I wish you Peace.

~ Keith

This is my contribution to a campaign by Sarah Cunningham, who has called on faith bloggers to offer goodwill on the anniversary of 9/11. What did you think? Please share your thoughts and feelings in the comments.

For more on Remembering 9/11, you can read some great stuff by:

Chad Estes -- Remembering 9/11

Jon Reid -- Jesus Loves Muslims: A 9/11 Letter

...and at the bottom of their posts, are further links

Saturday, September 04, 2010

Marathon Training Week 15 of 23

Week fifteen was a doozy. The long run was a new PR of 18 miles, and I intentionally planned my route so that Mile 17 and 18 were uphill. No, I'm not a masochist -- but at mile 17 on the Portland Marathon course is where a long slow uphill begins, to get on the St John's bridge. So, I wanted practice climbing hills at mile 17 and beyond. I had been maintaining 10:00 and sub-10:00 times for the first 16, but the last 2 miles were 11:00-ish and 12:00-ish. I don't know that I hit the wall, although 2 miles of uphill definitely kicked my butt! In 2 weeks, on my longest run of the training program (20 miles) I'll do the same thing. OOF! As I was finishing today I started thinking "OK, on race day I'll need to do 8 more miles? Whoa." But then I stopped myself and began repeating the longest of my running mantras
I can't run what was.
I can't run what will be.
I can only run what is.
Run now
carpe viam
Highlights of the week:
  1. Running over 37 miles for the week!
  2. Running a distance of 18 miles for the first time ever!
  3. Running almost 6 1/2 hours total this week!
  4. Burning over 4800 calories this week!
  5. but the biggest highlight of all...
  6. My Monday run of 60 minutes: I felt good, and strong. The 6+ miles I ran for the 60-min time-frame was at 9:24. My previous 10k PR was 9:38 -- so without even trying, I ran a new 10k+ PR! (see the run here).
Here's the boring stuff:

Week 15 totals:
Running Distance: 37.47 mi
Running Time: 06:29:46 h:m:s
Avg Speed: 5.8 mph
Max Speed: 11.5 mph
Avg HR: 153 bpm
Max HR: 172 bpm
Calories burned: 4,833

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 15's long run of 18 miles.

Sum totals so far:
Running Distance: 355.77 mi
Running Time: 52:02:07 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 46,724

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 30.44 (1st thru 4th!)

Previous week's totals:
Week 14 totals:
Running Distance: 20.35 mi
Running Time: 03:33:01 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.6 mph
Avg HR: 145 bpm
Max HR: 172 bpm
Calories burned: 2,598

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 14's long run of 8 miles.

~ Keith

Saturday, August 28, 2010

Marathon Training Week 14 of 23

Week fourteen has come and gone, fairly uneventfully. I've knocked down the heart rate range for cross-training and plan to pick that back up next week. My long run was only 8 miles, and for some reason I felt tired and bored. I had my iPod, listening to an audiobook of short stories that were not very engaging. Maybe that was the problem. Or maybe it was that I went out fairly fast, feeling like I *couldn't* run slower, which made it hard to finish well? I don't know -- I just hope next week's 18 miler wil be better than this week's 8-miler in terms of boredom and do-ability. Only one way to find out (no iPod this time!)

Here's the boring stuff:

Week 14 totals:
Running Distance: 20.35 mi
Running Time: 03:33:01 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.6 mph
Avg HR: 145 bpm
Max HR: 172 bpm
Calories burned: 2,598

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 14's long run of 8 miles.

Sum totals so far:
Running Distance: 318.31 mi
Running Time: 55:32:20 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 41,891

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 95.5 mi (1st thru 28th)

Previous week's totals:
Week 13 totals:
Running Distance: 34.35 mi
Running Time: 05:55:39 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.2 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 4,514

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 13's long run of 16 miles.

~ Keith

Saturday, August 21, 2010

Marathon Training Week 13 of 23

Week thirteen was a banner week on a few levels. First I chose not to do any striders this week. My legs were a bit overly tired and it was nice to take a break and not *have* to do striders. And drumroll please: I didn't cross-train at all. This was not because I hadn't slept well or for any other reason than this: I chose not to cross-train. I blissfully slept in on those two days, and was very glad for the chance to do so. I had come to the conclusion that the payoff was not worth the boredom and exertion involved. I knew I was giving up not only the non-running muscle strengthening, but also the 2 days a week of cardiovascular aerobics. But it was a choice I am glad I made. And I also decided that I would leave the door open for future cross-training, realizing that if I *did* jump back in, it would have to be either really soon, or I'd have to back off some.

Having 16 miles of roads to think about a bunch of things today, I reached a place of clarity (ORN: don't you *love* it when that happens!??!?). I was reflecting on the fact that here I was, the pudgy kid grown up into an adult-onset athlete, chugging away at 16 sub-10:00 miles, but when I was growing up I hated running. What I hated most was I was always out of breath and my legs hurt. Only as an adult did I learn I didn't have to push so hard and, once I slowed down a bit and got some conditioning in me, I could actually enjoy it! Here's my "a-ha!" moment: "Hmmm, I wonder if when I ride the recumbent stationary bike, I am riding too hard and too fast, and that is why I hate it so much? Maybe if, like with running, I reduce the intensity and slow my cadence, it wouldn't be so difficult; such a hassle -- and yet I would still be getting a workout for my legs *and* my heart and lungs. And maybe I would learn to enjoy it, like I did with running?!??!?!!?" We'll see. I'm not sure if I will cross-train next week or not, but the door is more open than it was before and besides, I want to see the rest of Indiana Jones and the Last Crusade!

Highlight of the week -- running a distance PR of 16 miles (on a route that took me past Garmin headquarters, where I dutifully saluted!) at my usual run-a-mile, walk-a-minute routine, averaging sub-10:00 pace for the runs and doing a 9:00 mile #15 and a 9:15 mile #16. The weather was warm but not hot, and I was out on the road for a few seconds over 3:00, covering a total of just under 17.8 miles. Not bad for a pudgy kid who is all grown up. And as an added bonus, I tried a couple new things. I actually got up one hour before my run and ate a banana and a Clif bar. Pretty amazing what a little pre-run nutrition will do! Also, when I got back I ran a cool bath and added a coupe dozen ice cubes, and soaked while listening to some George Winston and sipping a large cold glass of chocolate milk, my favorite recovery drink.

Here's the boring stuff:

Week 13 totals:
Running Distance: 34.35 mi
Running Time: 05:55:39 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.2 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 4,514

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 13's long run of 16 miles.

Sum totals so far:
Running Distance: 297.95 mi -- *almost* broke 300!
Running Time: 51:59:18 h:m:s -- *over* 2 days of running
Avg Speed: 5.7 mph Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 39,293 -- that's over 11 *pounds* of fat burned!

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 75.14 mi (1st thru 21st)

Previous week's totals:
Week 12 totals:
Running Distance: 16.78 mi
Running Time: 02:51:27 h:m:s
Avg Speed: 5.9 mph
Max Speed: 15.7 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 2,182

Cycling Approx Distance: 16.7 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 146 bpm

And here's the link to week 12's long run of 8 miles.

~ Keith

Monday, August 16, 2010

Marathon Training Week 12 of 23

Week twelve was sort-of uneventful, but I'm certain the increased workload as the next few weeks play out will more than make up for that.

Highlight of the week -- I took a trip back to California and my long run was from my friend's home to our old house, and back. Nostalgia central.

Week 12 totals:
Running Distance: 16.78 mi
Running Time: 02:51:27 h:m:s
Avg Speed: 5.9 mph
Max Speed: 15.7 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 2,182

Cycling Approx Distance: 16.7 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 146 bpm

And here's the link to week 12's long run of 8 miles.

Sum totals so far:
Running Distance: 263.60 mi
Running Time: 46:03:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 34,779

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 40.79 mi (1st thru 14th)

Previous week's totals:
Week 11 totals:
Running Distance: 24.01 mi
Running Time: 04:14:45 h:m:s
Avg Speed: 5.7 mph
Max Speed: 8.7 mph
Avg HR: 152 bpm
Max HR: 177 bpm
Calories burned: 3,134

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:01 h:m:s
Approx Avg Speed 19 mph
Avg HR: 132 bpm
Max HR: 146 bpm

And here's the link to week 11's long run of 14 miles. Check out the elevation graph!

~ Keith

Saturday, August 07, 2010

Marathon Training Week 11 of 23

Week eleven was especially difficult. The long run was physically challenging, but mainly week 11 was challenging mentally and emotionally.

My Monday run was a little short, as I was still on vacation -- and had less-than-24-hour-old tattoos on my feet. Word to the wise -- Week 10 of a 23-week training program toward a marathon is probably not the best day to get a tattoo on your feet. That being said, I am not sorry I did it!
I didn't sleep well on Tuesday night, so on Wednesday morning I blew off my 40 minute run and striders. Thursday I ran my 45 minutes, and then didn't sleep well again on Thursday night, so on Friday morning I must admit it was pretty easy not to do any cross-training. I also let my discipline slide a bit in the areas of nutrition and getting to bed on time. When I started this training, I'd decided to not drink alcohol on a night before I was training. That little rule has been broken a bit. A beer here, and a glass of wine there, no big deal, right? But it does effect how I sleep, and my inhibitions go down, so I eat more than I really want or need. And the quality of my food has gone down a bit. So -- at the half-way point, it is good for me to reflect and (similar to doing a little body-sensing during a run) pay attention to how I am doing, make a few minor adjustments to get back on track, and then see how things go over the next few weeks.

Milestone -- Today I ran a little over 15 miles -- the furthest I've ever done on my own two feet. Word to the wise, though -- when you're planning to run further than you've ever run before on a Saturday, it isn't the smartest idea to have a Friday night dinner of chorizo nachos, and an even worse idea to eat more than you are hungry for. Oh, and the whole huge ice-cream-sundae for dessert thing? Not smart either. Ummm, and then not getting to bed until midnight, and waking up at 5 to feed the cat then going back to bed at 6 after doodling around on FaceBook, and then getting up at 8 and (still feeling full from the chorizo nachos and huge ice-cream sundae) deciding not to eat anything before running...not bright at all. But, I did the run, and took a different route than I've ever done before, including an elevation gain of around 1/4 mile between mile 8.5 & 9.5, and then another 90 feet over the next mile, and then another 150 feet elevation gain in the last 1/2 of mile 11.
OOF!!!
And, as an added bennie, even though my pace slacked quite a bit on those hills, my last 3 miles were all negative splits, including a 9:15 for mile 12.

Week 11 totals:
Running Distance: 24.01 mi
Running Time: 04:14:45 h:m:s
Avg Speed: 5.7 mph
Max Speed: 8.7 mph
Avg HR: 152 bpm
Max HR: 177 bpm
Calories burned: 3,134

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:01 h:m:s
Approx Avg Speed 19 mph
Avg HR: 132 bpm
Max HR: 146 bpm

And here's the link to week 11's long run of 14 miles. Check out the elevation graph!

Sum totals so far:
Running Distance: 246.82 mi
Running Time: 43:12:11 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 32,597

Cycling Approx Distance: 191 mi
Cycling Time: 10:02:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 24.01 mi

Previous week's totals:
Week 10 totals:
Running Distance: 23.24 mi
Running Time: 03:59:54 h:m:s
Avg Speed: 5.8 mph
Max Speed: 411,555.3 mph (um, yes, that must have been a garmin error. I'm pretty sure I've never, even for a feptosecond, reached a speed of mach 536, or 0.0006 speed of light)
Avg HR: 146 bpm
Max HR: 173 bpm
Calories burned: 3,080

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the links to my run with Steve, followed by week 10's long run of 6 miles.

~ Keith

Sunday, August 01, 2010

Fresh Ink 2010

My 5th Tattoo:
When: August 1st, 2010 (age 44).

Who: Sofia @ Triangle Tattoo

What/Where:3 latin words: The phrase "carpe viam" and the word "pax" -- on both feet.


Time? Took around 3 hours to find the right fonts, do the drawing and design, then about 1 hour of "buzz time."

Pain: It was weird -- in my previous work, it was painful at first and took awhile to change. With my feet the pain faded almost immediately. When she went back and did the fading and touch-up, that was hard at first, but that too faded quickly. The most difficult part was the two halves of the A in PAX -- it was in some real tender flesh and sort of half-hurt and half-tickled. Very weird.

Why: So that with each step I take, I am reminding myself to "seize the path" and offering "peace" to all whose path I cross.

~ Keith

(You can read about my 1st 4 tattoos here)

Saturday, July 31, 2010

Marathon Training Week 10 of 23

Week ten was fabulous. I didn't cross-train at all! =O)

Challenge of the week -- Wednesday I did a Tempo run that was kicked up a notch from my last couple. 5 min warmup walk, 10 min at a 10:00 pace, then 10 min at a pace of 8:00. 2 min walk, then another 10 min at a 8:00 pace. Then 10 min at 10:00 pace, then a 5 min cooldown walk...and then 4 sets of striders! Wow. That was tough, but in a really good way. I focused on relaxing, rather that "trying to go faster" and it was really helpful. It was mondo strenuous, but not arduous. It was good practice for what it feels like to run at that point of exertion and maintain it, while paying attention to form, and footstrike, and staying relaxed both externally as well as in my heart. A Zen moment, I think.

Milestone -- Today is the last day of July, and I hit 104.11 miles for the month -- that's my first month ever, over 100 miles. What a feeling!

Highlight of the week: I'm on vacation as I write this, in Mendocino, CA. This morning I got to run with my friend Steve. Our wives have known each other for over 40 years, so we've known each other for over 20. They get together about once a year, but he and I haven't seen each other in probably a decade or more. I've been running about 2 years, and he's been running a few months now. So we went for a run together this morning and it was so fun! He's a good runner and we kept about a 9:45 pace for a little over 3.5 miles. Then, I turned around and headed back out into town, to do my long run. I went along the paths and cliffs in Mendocino Headlands State Park (others' pictures here). The best image I found online is a great one to use to compare with the garmin map you'll find below.Beautiful! I ran 6 miles along the gorgeous cliffs. I found myself speaking in an accent, saying "Ach! It's like running along the moors & cliffs of bonnie Scotland, bu' here it's a wee bi' warmer!"

Week 10 totals:
Running Distance: 23.24 mi
Running Time: 03:59:54 h:m:s
Avg Speed: 5.8 mph
Max Speed: 411,555.3 mph (um, yes, that must have been a garmin error. I'm pretty sure I've never, even for a feptosecond, reached a speed of mach 536, or 0.0006 speed of light)
Avg HR: 146 bpm
Max HR: 173 bpm
Calories burned: 3,080

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the links to my run with Steve, followed by week 10's long run of 6 miles.

Sum totals so far:
Running Distance: 222.81 mi
Running Time: 38:57:26 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 29,463

Cycling Approx Distance: 175 mi
Cycling Time: 09:12:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi (1st thru 31st) -- my first 100+ mile month!

Previous week's totals:
Week 9 totals:
Running Distance: 24.7 mi
Running Time: 04:15:35 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.3 mph
Avg HR: 152 bpm
Max HR: 179 bpm
Calories burned: 3,295

Cycling Approx Distance: 28.5 mi
Cycling Time: 01:30:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 142 bpm

And here's the links to part 1, followed by part 2 of week 9's long run of 12 miles.

~ Keith

Sunday, July 25, 2010

Marathon Training Week 9 of 23

Week nine was good. I didn't sleep well on Sunday night so on Monday morning I completely blew off my 50-min run. But the rest of the week was marvy! If you remember last week I was lamenting how much I hate the cross-training thing. Well, this week I did it all. I'm glad. I still don't like it, but I'm glad I did it.

Highlight of the week: Again, it was the long run. Because of my "run a mile, walk a minute" strategy, my long runs are actually a wee bit longer than they would be. Since you're already here reading this (week 9, *and* you made it this far down the page) I'm sure you will want to know the details -- so here they are. When I ran my last half-marathon in the run-a-mile-walk-a-minute plan, it was 13.1 miles, like all half-marathons are. When you cross the finish line, you're done. But yesterday my "12 mile" long run was more than just a 12-mile course with a finish line. It was, to me, an opportunity to do 12 run-a-mile-walk-a-minute repeats. So, with the 5 min warmup and 5 min cooldown walks, plus the 12 walk-a-minutes, my overall distance was just over 14 miles. That's the farthest I've ever propelled myself on my own two feet. And the last 2 miles were negative splits! My last mile was under 9:00!

Challenge of the week: It was hot, but I hit the road around 0615, so it wasn't too bad. I stayed well-hydrated and felt really good the whole run. Until about 1/2 mile into the 11th repeat when my nipples just couldn't take it any more. (Sorry for the blunt image to the side of your brain -- I'm quite sure you weren't really expecting me to talk about my nipples, but there they are in all their chapped glory). I use body glide, and am glad I do. But I've long suspected that I use too much -- since many of my tech shirts have big dark stains that look like I'm lactating. So yesterday I used the body-glide sparingly...a little *too* sparingly. So since I was otherwise feeling good, and even though I don't have the bod to go running around town without a shirt (although I am proud of the changes I've made) I went for it and figured I'd do the last mile-and-a-half shirtless. It felt great! Until I looked at my watch and it said "08:14:23 am". Not that a watch telling the time is a bad thing but this meant somehow my super-special GPS heart-rate-monitor watch had been dinked with in my act of removing my shirt. I tried to put it back to the "monitor my run" mode, but it wouldn't go there. SO, I had to re-start my workout, then quickly "lap" through to catch up to where I was supposed to be. Harrumph! So while, in the end, I ran an extra 1/2 mile, and my watch *did* capture *both* pieces of the run, I have no single-entry documentation of my longest run ever. Good news: In a couple weeks when I do 14 repeats, I'll have another chance.

Here's the boring stuff:

Week 8 totals:
Running Distance: 24.7 mi
Running Time: 04:15:35 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.3 mph
Avg HR: 152 bpm
Max HR: 179 bpm
Calories burned: 3,295

Cycling Approx Distance: 28.5 mi
Cycling Time: 01:30:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 142 bpm

And here's the links to part 1, followed by part 2 of week 9's long run of 12 miles.

Sum totals so far:
Running Distance: 199.57 mi
Running Time: 34:47:52 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 26,383

Cycling Approx Distance: 175 mi
Cycling Time: 09:12:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 80.87 mi (1st thru 24th)

Previous week's totals:
Week 8 totals:
Running Distance: 22.41 mi
Running Time: 03:54:49 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 152 bpm
Max HR: 176 bpm
Calories burned: 2,944

Cycling Approx Distance: 10 mi
Cycling Time: 00:25:17 h:m:s
Approx Avg Speed 19 mph
Avg HR: 121 bpm
Max HR: 135 bpm

And here's a link to week 8's long run of 10 miles.

~ Keith

Friday, July 16, 2010

Marathon Training Week 8 of 23

Week eight was weird and rough. My motivation was low until today. I didn't sleep well on Monday night so on Tuesday morning I cut short my cross-training. Then I didn't sleep well on Thursday night so I blew off cross-training on Friday morning. If this keeps up I will be sorry come marathon day -- but man I dislike the while cross-training thing!

Highlight of the week (& challenge of the week): Since I blew off cross-training this morning, and have plans for first thing in the morning -- I did a 10-mile run tonight (Friday night) instead of tomorrow morning. Woof! I've done 10-milers 4 other times, and 2 half-marathons. In all my 2+ years of running I've only run once at the end of the day, and it was difficult, but not a big deal. But...I found out today there is a HUGE difference between running 10 miles at 6:30 pm after working all day, in 75 degree heat, compared to running 10 miles at 6:30 am in 50 degree temps. Ugh! I walked 1/2 mile at one point, and got too dehydrated -- but I finished. It was good training for finishing when very tired.

Week 8 totals:
Running Distance: 22.41 mi
Running Time: 03:54:49 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 152 bpm
Max HR: 176 bpm
Calories burned: 2,944

Cycling Approx Distance: 10 mi
Cycling Time: 00:25:17 h:m:s
Approx Avg Speed 19 mph
Avg HR: 121 bpm
Max HR: 135 bpm

And here's a link to week 8's long run of 10 miles.

Sum totals so far:
Running Distance: 174.86 mi
Running Time: 30:41:57 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 148 bpm
Max HR: 182 bpm
Calories burned: 23,088

Cycling Approx Distance: 133 mi
Cycling Time: 07:42:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 56.16 mi (1st thru 16th)

Previous week's totals:
Week 7 totals:
Running Distance: 18.3 mi
Running Time: 03:08:38 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 140 bpm
Max HR: 178 bpm
Calories burned: 2,407

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 117 bpm
Max HR: 131 bpm

And here's a link to week 7's long run of 6 miles.

~ Keith

Saturday, July 10, 2010

Marathon Training Week 7 of 23

Week seven was a rough one. My Tuesday cross-training session was 40 min instead of 30. Let me tell you, an extra 10 min is a long time! My heart-rate monitor's battery was running low but the only way I knew that is that my HR was reading low. At first I kept trying to work harder then I realized what must be happening -- so Mon & Tue workouts were a little choppy. I missed my Friday cross-training due to a number of factors. My Saturday run was in some heat, and with insufficient sleep, but I got through it. And I had an extra rest day on Thursday because on Wednesday (drum roll please...) I did my first tempo-run workout! The training program I am using has 3 different tempo run workouts. The easiest is Tempo-C:
5 min warmup walk @ 13:30 pace
10 min easy run at 10:00 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
10 min easy run @ 10:00 pace
5 min cooldown walk @ no particular pace
---
followed by 4 sets of striders:
each set =
1) 30 sec gradual buildup from slow easy jog to all-out sprint, concentrating not on speed, per se, but on good form, and quick footstrike.
2) then 1:00 of walking cooldown
Tempo-B & Tempo-A (later in the 23 week program) will have me doing longer sets of faster-paced runs in the middle of the run. Tempo B will be 10-min fast runs x 2, and Tempo-A will be a full 20-min of fast run! Woof!

Highlight of the week: Between the tempo workout and not enough sleep last night before this morning's run, I had two *really* hard workouts, but I *did* 'em! I keep finding out there is more inside me than I thought there ever could be, and that is a really good feeling!

Milestones -- sum totals = >20,000 calories burned (or around 5.75 pounds of fat); >150 miles run, & >24 hrs of running! That's an avg pace of 10:32 (including warmup/cooldown/recovery walks!)

Week 7 totals:
Running Distance: 18.3 mi
Running Time: 03:08:38 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 140 bpm
Max HR: 178 bpm
Calories burned: 2,407

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 117 bpm
Max HR: 131 bpm

And here's a link to week 7's long run of 6 miles.

Sum totals so far:
Running Distance: 152.46 mi
Running Time: 26:47:08 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 148 bpm
Max HR: 182 bpm
Calories burned: 20,144

Cycling Approx Distance: 123 mi
Cycling Time: 07:17:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 33.76 mi (1st thru 10th)

Previous week's totals:
Week 6 totals:
Running Distance: 31.29 mi
Running Time: 05:36:58 h:m:s
Avg Speed: 5.6 mph
Max Speed: 11.9 mph
Avg HR: 146 bpm
Max HR: 172 bpm
Calories burned: 4,149

Cycling Approx Distance: 12.5 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 130 bpm
Max HR: 144 bpm

And here's a link to week 6's long run of 9 miles.

~ Keith

Thursday, July 08, 2010

Sense and Sensibility

In the past 2 years as I have become a runner, I've learned some things about body-sensing as I run -- taking a physical head-to-toe inventory as I am running, to stay relaxed, to maintain good form, etc. It has been a great help, and feels very Zen.

Just recently I have been noticing this flowing over to other areas of my days. Like, if I eat a big bowl of ice cream 30 minutes before I go to bed, I don't sleep well, because of the sugar rush. If I drink 2-3 glasses of water within an hour or so of going to bed, then I have to get up to pee in the middle of the night. But if I allow myself to go a few hours after eating & drinking before going to bed, I sleep much better.

And if I eat nutritious foods in healthy portion sizes, I have more energy and feel better throughout the day.

I'm almost 45 and I'm just now figuring that out? DUH! LOL!

Better late than never,

~ Keith

Saturday, July 03, 2010

Marathon Training Week 6 of 23

Week six was a bit out of the ordinary. We went to Bend for the Pacific Crest 10k, so I could run with some friends. So on Sunday, my "rest" day was actually spent running a 10k. It was at a much slower pace for me, so it was sort of restful -- but because of the slower speed, I was out on the course for over an hour, so it was a good endurance workout. I ended up taking a rest day on Tuesday instead of cross-training.

Highlight of the week: The reason I was running more slowly for the Pacific Crest 10k, was because I was pacing my friend Jen to a PR, so it was a lot of fun!

New item -- along with the totals below, I will begin including the monthly mileage for each full month of running during this training program. Since I started 24th May, the month of June will be the first full month shown.

Week 6 totals:
Running Distance: 31.29 mi
Running Time: 05:36:58 h:m:s
Avg Speed: 5.6 mph
Max Speed: 11.9 mph
Avg HR: 146 bpm
Max HR: 172 bpm
Calories burned: 4,149

Cycling Approx Distance: 12.5 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 130 bpm
Max HR: 144 bpm

And here's a link to week 6's long run of 9 miles.

Sum totals so far:
Running Distance: 134.15 mi
Running Time: 23:38:29 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 17,737

Cycling Approx Distance: 123 mi
Cycling Time: 06:27:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
June: 95.02 mi

Previous week's totals:
Week 5 totals:
Running Distance: 24.99 mi
Running Time: 04:22:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 148 bpm
Max HR: 171 bpm
Calories burned: 3,315

Cycling Approx Distance: 25 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

And here's a link to week 5's long run of 8 beautiful miles along the Deschutes River.

~ Keith

Saturday, June 26, 2010

Marathon Training Week 5 of 23

Week five was "back to normal week" where I did all my workouts, and it has been good!

Milestone of the week: I've run over 100 miles since marathon training began on 24th May 2010

Highlight of the week: as I type this I'm in Bend, and my run this morning took me along the Deschutes River Trail.

Week 5 totals:
Running Distance: 24.99 mi
Running Time: 04:22:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 148 bpm
Max HR: 171 bpm
Calories burned: 3,315

Cycling Approx Distance: 25 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

And here's a link to week 5's long run of 8 beautiful miles along the Deschutes River.

Sum totals so far:
Running Distance: 102.86 mi
Running Time: 18:01:31 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 13,588

Cycling Approx Distance: 110.5 mi
Cycling Time: 05:47:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Previous week's totals:
Week 4 totals:
Running Distance: 18.74 mi
Running Time: 03:12:47 h:m:s
Avg Speed: 5.8 mph
Max Speed: 29.1 mph (gps error?)
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,490

Cycling Approx Distance: 26 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 130 bpm
Max HR: 145 bpm

And here's a link to week 4's long run of 6 miles.

~ Keith