Monday, January 31, 2011

Workout ... Skating Rink

            Course:  Skate Park Out & Back, The Jack
                Miles:  13            
                Time:  1:38:45
        Avg Pace:  7:36/mile
         Workout:   Tempo Run
               Temp:  28 Degrees, Wind 11E
          Calories:  1542
  Total Ascent:  1079 ft
            Avg HR:  160 bpm (86% max)
Miles this week:  19

Ended January with a nice run.  I kinda needed this one.  The last few workouts have been not great ... other than the incredible run I had with my daughter yesterday at the Kansas City Groundhog Run!

Good tempo run, had the following splits:
8:43, 7:57, 7:44, 7:42, 7:46, 7:07, 7:17, 7:24, 7:28, 7:46, 7:25, 7:14, 6:47
Ran the last eight miles at slightly faster than marathon pace of ... 7:18/mile.  I know this time of year I spend a lot of time making excuses, but I could have been a lot faster, but it was slippery as heck!  

Like everywhere else in the Midwestern States this morning, there is a huge storm moving in over the next few days.  I wanted one last run outside before the next 832 days of snow set in. When I started my run at 5:15am, it was a little foggy - but dry.  I got to run about 3 miles on the clean sidewalks that had melted over the past few days.

After about 30 minutes of running, the freezing mist & rain began to get icy and slick on the sidewalks, forcing me to the street - which had been treated with salt.  But of course I had to keep jumping back and forth over the street curb to the grass to avoid becoming roadkill.

Man, I long for the days of spring and summer when you could just motor along and not think about anything but the pace!  Not much winter left ... right???


  1. I hear on the slipperiness - so done with it! At least there are only a couple of hours left in January . . .

  2. What's winter? Great run. MP of 7:18 does not make for a 3:30 marathon though :-)

  3. Blizzard of the century too :( Argh I've been too sick to get out before it hit so it maybe a while before I run again :/ Do we REALLY need 2 feet of snow?

  4. I can't wait for spring to get here. This cold weather is killin' my spirit!

    Great numbers on that run, speedy!


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