A Workout Thanksgiving Holiday

In total, I ran/biked for 34.84 miles this holiday weekend. That’s what you do to make sure you don’t gain weight over Thanksgiving.

Wednesday night Luke & I headed up to his parents place for the long weekend. Played a bit of pool that evening. For every shot we missed, I had to do 5 push-ups and he had to do 10 sit-ups, alternating different positions with each shot. And then since he lost the game, had to do to double of each type!

Thursday was an early day running for 4.35 miles around the roads & subdivisions in his area. I got terrible stomach/intestine cramps on the run but I blame that on the lack of water the night before the run. So instead of going 6.2 miles, we cut it down to just what I could muster out. It was great because of the snow that was on the ground that morning but the wind was awfully cold as it was coming out of the northwest!

Friday, we decided to kick it up a notch. Ran on the trails in Rock Cut. I wore all my ColdGear stuff from Under Armour but also another layer on top of that because I figured I would be walking a lot. I also still don't have trail running shoes so I had to wear my new shoes. We figured it was going to be a lot of mud on the trails so another reason why I had to be careful. Luke was off on his own that day as he wanted to run 2 laps on the 10k trail. But I surprised everyone... I managed to run the whole thing! Totally opposite of what I did a few weeks ago! Ran it in just over an hour too; 1:01. Luke didn't want to wear my Garmin on this day since he was running 2 laps. He figured it would make him run faster. I, of course, finished first since I only ran 1 lap. So as I waited around for him, I stretched and walked down to where I could meet up with Luke. Then I saw him coming around the bend. I started following him and I still couldn't keep up with him!!! He was pulling away, said he wanted to finish strong. Damn if he didn't do it! I actually had to stop and put my hands on my knees for a bit in the short bit that I tried to follow him. Later on that day, I got out my credit card and purchased a good pair of waterproof trail shoes from Sierra Trading Post.

Saturday, because it was such a nice day out, we went for an accidental 20 mile bike ride. Original plan was just 12 or so. I was stuck riding a hybrid bike and they make me sit really weird on the seat. More upright and not like my mountain bike at all. But it didn't hurt my knee at all. We ended up stopping at one of Luke's friends house so I could get some water and left a little late and ended up riding the last few miles of the ride in the dark. That was a bit scary and very cold!! Had hot chocolate that evening. Would have been great to have my road bike for that ride.

Sunday was running again at Rock Cut. I was having a sore hamstring (it came from Friday's run I'm sure) and so we decided to just do an easy 5k around the lake. Or at least, Luke thought it was a 5k. And because it was easy, he ran with me, leading me along the way. Luke was fine with it being easy since he runs speed on Monday night. We went through some interesting terrain; routes that I wouldn't even attempt with a bike. Even had to sit on and throw my legs over a trunk! It had rained earlier that morning (which we were not expecting) and so the trails were very wet and muddy. By the end of the run, my new white shoes were officially broken in. It was awesome! Towards the end, I noticed the Average Pace was over 10 minutes a mile. I told him to kick it up a notch since he was pacing me without him trying. Ended up with 4.29 miles for the day and a pretty good pace. I asked him agter the run, "On a scale of 1-10, how easy was it for you?" He put his head down and said "Ohh, don't ask me that." So threw out there the number 1 and he said no, not like that. I don't quite know what to make of his response.

For tonight, I'm hoping to brave the cold and get over to the YMCA for some swimming around 8pm.

Activity Route: -- Elev. Avg: 868 ft Location: Cherry Valley, IL Elev. Gain: -3 ft Date: 11/26/09 Up/Downhill: [+203/-206] Time: 07:46 AM Difficulty: 2.9 / 5.0 Weather: Overcast 38 F temp; 85% humidity 38 F heat index; winds NW 15 Performance Distance: 4.35 miles Time: 0:39:28 Speed: 6.6 mph Pace: 9' 04 /mi Calories: 263 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 45 -0' 19 6.8 +0.2 +10 ft 2 9' 46 +0' 42 6.1 -0.5 +20 ft 3 9' 25 +0' 21 6.4 -0.2 -3 ft 4 8' 32 -0' 32 7.0 +0.4 -20 ft end 8' 26 -0' 38 7.1 +0.5 -9 ft Versus average of 9' 04 min/mile

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Activity Route: -- Elev. Avg: 845 ft Location: Machesney Park, IL Elev. Gain: +0 ft Date: 11/27/09 Up/Downhill: [+547/-547] Time: 10:10 AM Difficulty: 3.6 / 5.0 Weather: Partly Cloudy 36 F temp; 61% humidity 36 F heat index; winds W 7 Performance Distance: 6.10 miles Time: 1:01:51 Speed: 5.9 mph Pace: 10' 08 /mi Calories: 658 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 21 -0' 47 6.4 +0.5 +19 ft 2 10' 22 +0' 14 5.8 -0.1 +4 ft 3 10' 10 +0' 02 5.9 -0.0 -108 ft 4 11' 09 +1' 01 5.4 -0.5 +75 ft 5 10' 21 +0' 13 5.8 -0.1 +43 ft 6 9' 19 -0' 49 6.4 +0.5 -55 ft end 9' 40 -0' 28 6.2 +0.3 +22 ft Versus average of 10' 08 min/mile

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Activity Route: -- Elev. Avg: 832 ft Location: Machesney Park, IL Elev. Gain: -3 ft Date: 11/29/09 Up/Downhill: [+206/-209] Time: 10:36 AM Difficulty: 2.7 / 5.0 Weather: Fog/Mist 40 F temp; 85% humidity 40 F heat index; winds N 7 Performance Distance: 4.29 miles Time: 0:41:21 Speed: 6.2 mph Pace: 9' 38 /mi Calories: 450 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 48 +0' 10 6.1 -0.1 -13 ft 2 10' 04 +0' 26 6.0 -0.3 -3 ft 3 10' 13 +0' 35 5.9 -0.4 0 ft 4 8' 54 -0' 44 6.7 +0.5 -3 ft end 8' 24 -1' 14 7.1 +0.9 +16 ft Versus average of 9' 38 min/mile

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Categories: Luke, Rock Cut State Park, Thanksgiving

A 5k PR!

Another great weekend weather wise, meant another great weekend outdoors!

It all started with a PR in a 5k. I can't even tell you how excited I am that I was able to do this in my race. I beat my previous time by nearly a minute! But there is a small downside as well.

I iced my groin/inner thigh all afternoon on Friday at work. I was so worried about it that I actually told Luke that I may DNS in the morning. I would still dress but I may not run if it's really bothering me Saturday morning. Woke up Saturday morning though and I didn't even feel the pain. I even got out 3 Advil but totally forgot to take them beforehand and didn't really even feel it too much during the race! Ice helps people!

The race began at 9am so it was a great start time considering that Luke, my friend Wes & I spent the evening before at a bar watching a Beatles cover band. Not the best idea to be standing on your feet all evening the night before a race! All the blood pools in your feet then and swells them!

Wes wore his standard jeans (yes, that's what he does) and I wore leggings and Luke wore shorts. I could see my breath at the start of the race, it was a very chilly morning but the sun was out!

As I picked up my packet, I saw a girl, about my age wearing 26.2 earrings and figured she'll be the one to beat (I usually pick one out in a race to try to beat). I ended up not seeing her at the start but she stopped to tie her shoe about 1/2 mile into the race and I passed her. Then she caught up with me and passed me immediately on my left. But she stayed a few feet in front of me in the race. I was always behind her.

Just after one mile, I saw a kid walking, then he would run again and then he would walk again. I remembered something almost identical to this from the last 5k in Belvidere. He started running as I came up to him. I told him that it's OK to walk and that he can walk until the pain stops and his breathing is good and then he can run again and he'll be faster, I promise. But he stayed with me. And so I kept talking to him. Encouraging him, like I did with my other friend in the 10k. This kid seemed to be keeping up with me. His breathing was a bit tough to listen to though. I kept saying that he can walk but he refused to.

I made him promise me earlier that if he leaves me, he needs to find me after the race but I wasn't going to leave him. At the home stretch, I told him that he can leave me if he feels like it. Then he took off (thanking me as he left :) ) so then I tried taking off as well. And I told him that now he was going to lead me and I'm gonna try to stay with him. but I couldn't keep up too much. I was too worried about him, watching him to really find the girl again but I knew she was ahead of me.

As I getting closer to the row of balloons, I looked at the clock and saw that it just flipped 24 minutes. WTF? Could I really do this in 24 minutes? I've never done that before. Sure enough. 24:29 was my finishing time. Wow. I knew my miles were fast cause of my Garmin but geez, I didn't know it was that fast. Like I didn't do the math while I was out there.

But the kid finished. I saw Wes & Luke at the end cheering me on. I saw them after the race and was telling them about the kid. I saw the kid & his mom and went over there and told him that he did great and the mom was really protective like he's fine, he's fine. I told her that I was helping him along. He stayed with me the entire time. Apparently, he's a cross country runner and his season ended a few weeks ago and hasn't ran too much since then.

We went inside for the food & awards. Luke got 1st place in his age group. That was awesome! The girl in front of me? Got third place in our age group. I wasn't sure by how much though not until they results were posted. So all day on Saturday, I was playing what-if games. What if I wasn't helping that kid and talking so much? What if I had kept my 2nd mile under 8 minutes instead of slowing down for the kid? What if I had paid attention at the end and seen her and given it just a little more? Plus, wouldn't it have been so cool and awesome if both Luke and I placed in our age groups?! Wes also did great, running 22:44. His goal was to run under 24 minutes and he totally beat that by a landslide!!

I did tear up a little bit when I got the text message from Wes saying that I had lost by a second. Yes, seriously by 1 second. (the race posted the results later that afternoon when I was out grocery shopping) She's 25, I'm 29. But he responded back saying that I still got a PR and helped a little kid and I was a better person for it. So I guess that's that.

Luke & I ended up going to Rock Cut later on that afternoon so he can run and I mtn biked behind him. Still couldn't keep up on the bloody bike. I had my Garmin with me. I also took video & pictures of him running. That was interesting to show him how he ran.

Sunday we did the same thing only this time, I was on my own mtn biking. I went my normal route and he did his. Come to find out we had a few of the same routes! And I found out that I split from his at one point, normally, never having gone his way until we went running. It was funny though because since I was on my bike, not following anyone, I went my way and then I looked up and saw that he would normally turn right and I was like whoa. That's weird!

I also gave Luke my Garmin to wear. We wanted to know exactly how fast he goes on the trails without having to wait for me to get up the hills on my bike or whathaveyou. Average pace of 6:32 for hills. Yea. Have I mentioned how much I hate the guy? :-)

Unfortunately, Luke was never able to go biking because he forgot his clipless shoes in his car while we took my car to Rock Cut. But as I was biking up to the parking lot, I passed a former instructor of mine from Rock Valley. I met her a few times at races around the area so I knew she was a runner. Luke came down and we got to talk about running with her and she has trail shoes that I'm now thinking of going to look for a pair. I mean, if I'm gonna keep trying to kick this trail's arse I might as well get the shoes to do it with! :-) But I do need to know his route a little better before I go out on my own again!

This week it's supposed to snow. So I think this last weekend was the last good weekend we're going to have until Spring time. I mean, don't get me wrong. I'll still be outside when there's snow on the ground but there's just something about sun & warmish weather I adore!

Below are three Bones in Motion stats. The race, me mtn biking with Luke and then Luke's run itself. Still can't get over the splits for his. Sooooo not fair.

Activity Route: -- Elev. Avg: 812 ft Location: Waterman, IL Elev. Gain: -6 ft Date: 11/21/09 Up/Downhill: [+62/-68] Time: 09:00 AM Difficulty: 1.8 / 5.0 Weather: Fog/Mist 43 F temp; 89% humidity 43 F heat index; winds E 3 Performance Distance: 3.11 miles Time: 0:24:28 Speed: 7.6 mph Pace: 7' 52 /mi Calories: 330 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 33 -0' 19 7.9 +0.3 -26 ft 2 8' 14 +0' 22 7.3 -0.3 +29 ft 3 7' 56 +0' 04 7.6 -0.1 -6 ft end 6' 51 -1' 01 8.8 +1.1 -3 ft Versus average of 7' 52 min/mile

Posted from bimactive.com

Activity Route: -- Elev. Avg: 844 ft Location: Machesney Park, IL Elev. Gain: -10 ft Date: 11/21/09 Up/Downhill: [+564/-574] Time: 01:57 PM Difficulty: 3.0 / 5.0 Weather: Fair 52 F temp; 56% humidity 52 F heat index; winds S 9 Performance Distance: 6.20 miles Time: 0:46:50 Speed: 7.9 mph Pace: 7' 36 /mi Calories: 468 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 44 -0' 51 8.9 +1.0 +16 ft 2 9' 27 +1' 51 6.3 -1.6 -3 ft 3 7' 07 -0' 28 8.4 +0.5 -92 ft 4 8' 44 +1' 08 6.9 -1.0 +49 ft 5 7' 40 +0' 04 7.8 -0.1 +76 ft 6 5' 57 -1' 38 10.1 +2.2 -65 ft end 6' 22 -1' 13 9.4 +1.5 +10 ft Versus average of 7.9 mph

Posted from bimactive.com

Activity Route: -- Elev. Avg: 846 ft Location: Machesney Park, IL Elev. Gain: -3 ft Date: 11/22/09 Up/Downhill: [+544/-547] Time: 10:30 AM Difficulty: 3.1 / 5.0 Weather: Mostly Cloudy with Haze 55 F temp; 66% humidity 55 F heat index; winds S 12 Performance Distance: 6.01 miles Time: 0:39:20 Speed: 9.2 mph Pace: 6' 33 /mi Calories: 444 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 27 -0' 06 9.3 +0.1 +20 ft 2 6' 52 +0' 19 8.7 -0.4 +7 ft 3 6' 16 -0' 17 9.6 +0.4 -98 ft 4 6' 50 +0' 17 8.8 -0.4 +92 ft 5 6' 33 +0' 00 9.2 -0.0 +13 ft 6 6' 09 -0' 24 9.7 +0.6 -42 ft end 6' 40 +0' 07 9.0 -0.2 +6 ft Versus average of 6' 33 min/mile

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Categories: Gobbler Gallop 5k, Luke, mountain biking, Rock Cut State Park

A run, a climb and an injury

I can't remember if I mentioned this or not but I injured my groin on my 10.5 mile run on Saturday. At the time, I thought it was my groin muscle or inside thigh. I ran on Sunday anyway. Had off Mon, Tue, Wed from running, giving it time to heal. Decided that with a 5k on Saturday, and actually racing it with a friend, I decided that I needed to get at least a 5k in. Plus, it felt decent enough to try running.

So I brought everything in with me to work on Thursday. Got on the treadmill at lunch. Set the speed to 7.0 mph which is 8:34 min/mi and soon enough, at 1/4 mile my leg started to hurt. And it hurt all the way to the end. I did end up going 7.1 (8:27) for a mile from 1.13 to 2.1. I was sweating a lot so that was fun. Breathing felt OK. I didn't hurt that badly either, other than my leg, I mean. I did stick it out though. I even felt like I could speed it up but I didn't want to injure myself further for no reason.

But after the run, I was limping. All through my short walks up and down the hallway to the break room or the door. It hurt to do anything. Not so much of bringing my leg up and forward but moreso extending it back behind me. The pull of my muscle. Great. I put ice in a bad and had that on my leg for a while but then the pain started to change positions on me. Instead of the inside of my thigh, it moved to the front of it and near my hip flexor muscle. The same one giving me problems back in 2006.

Then later last night, Luke & I went rock climbing for the first time last night. He plans on going out to Arizona for a rock climbing weekend/class but has never been. I knew of this place by him called Vertical Endeavors which I always wanted to go. So off we went! Thursday is half price for ladies, by the way. :-)

I thought I might have a problem with my leg muscle and so I was a bit nervous. On top of that is the whole, "Will I actually be able to pull myself up on any of these?!" I'm not exactly the strongest person in the world arm wise.

After a short introduction of our harness, the carabiners and how to use the auto-belay feature (which means that no one had to spot us or each other), we were set to rock (hehe) and roll!

I failed miserably the first 2 times I tried going up one rock. I was about ready to give up. Luke, of course, cruised by and was actually doing quite well. Then I looked at the signs they had posted on the bottom of the wall. They had numbers on them. I took it to mean that the 5.6 was a lot easier than 5.9 or 5.10. I left that rock and tried finding a lower number. I found a 5.6. I went up it and managed to get nearly to the top! It was awesome and that boosted my confidence!

We were there for a total of just over 2 hours. Climbed on a few different walls. I realised that along with the number they were also colour coded so that can give you a route already to use, depending on how difficult you choose to go. I tried using the route but sometimes I wouldn't put my feet on the right rock which then would make me have to deviate slightly for another hand hold rock.

Towards the end, we were both complaining about our fingers strength and forearms. We could close our fist but just couldn't make a fist! It was the weirdest and strangest feeling! But we kept going with breaks here & there. I got a few videos of Luke and he got one of me.

My favourite picture from the evening:

And then there's today. My leg is hurting still. Can't tell if it's worse or the same as after run/before climbing. I plan to take it easy today & tonight and maybe my limp will go away for tomorrow morning's 5k race. I plan on taking some ibuprofen and hope that will dull the pain enough that I can race it. Luke and I originally had planned on going running in Rock Cut again on Sunday but I really don't think that my leg will hold up for a trail run. So maybe while he's running, I'll be biking? Heh. I've never done that before. It's always been people biking with me! We'll see though how my leg is after the 5k.

Man, I hate being injured. No running ALL OF NEXT WEEK. Oh wait. But I like running on Thanksgiving morning! Gives me a reason to eat myself silly that evening. OK, so maybe then. :-)

Categories: aches and pains, hip, Luke, rock climbing, video

I am a land dwelling mammal

Well, it's been decided by me. Yes, I'm going to die in the water on my first triathlon try. Which again has been decided by me that may or may not be this year.*

Last night, I went over to Luke's city to try out his gym. He got a few guest passes for me so that we can work out together. On his suggestion, we ate first, waited an hour and then swam. Maybe I can blame that for my lack of breathing abilities? I wanted to swim right away and then eat (and pig out!)

Anyway, his gym is this swanky place. Yay for suburbs. :-/ Like it's actually part of the hospital over there or at least has the same name as it and so I felt like I was walking in one and told him as much.

The lockers rooms themselves have flat screens. Has a whirlpool and sauna. They're carpeted. Oh and they have fancy lockers that you actually can pick your own lock code and everything! Towel service is free too. COMPLETELY AND UTTERLY DIFFERENT THAN MY YMCA. Did I mention that every single treadmill had a TV screen hooked up to the front of it?! But then again, once I asked him how much it is per month, I realised why. Eep!

He said that he can do 20 laps without stopping. When I found this out, I was thinking of course you can. While I'm stuck at 5 laps a set and feeling like I'm faltering and going to drown on my last laps. Later on I decided that I would blame his long arms and legs.

Our swimming night was a set of 6. Then a second set of 7 and then a final set of 5. That's all we did since we were running out of time. The 5th lap of the second set, I actually had to turn around a quarter of the way through and do the backstroke to give my poor arms a break. And even though we were taking a considerable amount of a break between sets, I was still getting tired sooner and sooner.

The only thing that I did better than Luke on swimming (!!!) was that I knew how to breathe through my strokes. He didn't. He did it for the first few laps but then he didn't after that. And he actually said that I looked like a swimmer doing that. I was extremely happy to hear that! Like very proud! Oh and then on the third set we were actually head for head for the 5 laps. I thought he was being nice and slowing down but come to find out he wasn't.

Next up to learn: flip turns. HAHAHAHAHAHAHAHAHAHAHA!!!

I've been talking to my friend Rob who used to swim competitively in high school (until age 19) and been picking his brain about swimming, breathing, turns, working out, etc. He even asked if Luke could film me and then he could see my stroke as well. I'm going to get this thing down pat!

After the pool, we have half hour left of the gym so we did a few sit-ups and poor Luke tried doing chin-ups. He barely got 10 out, where he can usually pound out 10 easily. He said that after swimming, he never works out. Just showers and heads home. So that was a first for him. I told him to try running after swimming! That's an interesting feeling of the legs!

But I will also say that at the end of our 3rd set of laps, I was completely out of breath and gasping for air and my abs were working hard and my arms were sore and my legs were wobbly. And you know what? I loved it. I looked at Luke and I was telling him that I loved this feeling, that I was going to die, that I gave it my all that I had no more to give.

But I'm sure I'm not the only one out there right?

*Skirt Chaser 5k is the day before the Triathlon in June. I pick up my packet from 10am-4pm on Saturday, run the Skirt Chaser 5k that evening and then go to a hotel in Naperville for my triathlon on Sunday; a 750m swim, 14mi bike and 5k run. Can we say stupid?!

Categories: Luke, sprint tri, swimming

Running 2 days in a row?!

Wow! The things I do for boys and happiness.

I ran my first double digit since the marathon on Saturday. Luke and I went up to Rockford to run on the Perryville Path. I've seen bikers on it plenty of times. We started from Midway Village and followed the path through there and then we went through a small neighbourhood (not on the path) and then later picked it up again. It was such a good

We decided to try something different this time. We stayed together for the first 2 miles until we got to the path and then he took off at his normal pace. It was awesome. Because then I got to listen to my music and run at my own pace and he got to do his own thing and we both got to go different mileage too.

It was funny; when we first took off, it didn't look like he really running any faster. Sure, he was leaving me behind but it really did look like I could keep up with him and then sooner or later, he was just a speck in the distance.

I ran 5.1 miles up and turned around. I figured that Luke would have passed me at some point in running back but he never did. I skipped the neighbourhood run and just followed the path south of where we started and came back up another entrance.

It was a pretty nice run/path except for one part. We had to cross Perryville. Which is pretty busy all the time. The run up wasn't too bad of a wait, I got the turn light so I was able to go pretty fast. However, on the way back, it SUCKED. I just missed the light so I had to wait and wait and wait. I hit the pedistratian light but I still waited for an entire minute at the light before I crossed illegally and when the north south traffic was stalled a little bit, I hit the road fast.

My original time goal was to at least run the second half faster than the first half. And I was doing it by a whole second by the time I got to the light (and 3 miles from the finish). But that minute added on 10 seconds to my time and it went from 9:06 to 9:16 and I only got down another second for the average pace by the end of the run.

However, at the end of the run, I saw Luke waiting for me. I was about done at 10.4 miles so I kept going until 10.5. At 10.45, I kicked it up a notch and around a corner started going faster. NOT a good idea at all! Once I was done, I started walking and my groin or inner thigh was hurting. Even Luke couldn't keep up with me! But in his defense, he didn't run all of last week cause of work. Didn't even go to the gym. Which is why I'm very impressed that he managed to run as far as he did. We're guessing he went 13 or 14 miles while I went 10.51.

Later was pasta with his parents. :-)

Look, he does exist!

Um, so really? I had to stop for a dead end?

Pretty!

Yep, I finally got a picture of him & I! Not the best but it'll do.

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Sunday had us going for another run, this time in DeKalb. He usually runs Saturday & Sunday. I normally don't. And with this groin pull, I didn't know exactly if I should. But I toughed it out and managed to get another 6.2 miles in. Luke was incredibly sore from Saturday's run AND that we played dodgeball Saturday morning and that uses muscles we haven't used in a while (throwing arms & the like).

We both agreed that yesterday's start, running together and then him taking off was the best thing for both of us. I didn't feel like I had to run faster or feel bad since he was running slow with me and he didn't have to run slow or feel bad for me running faster than I should. So he ran with me until we got a agreed upon point and then he took off.

Decided to run down to NIU and mentioned running to the Engineering building but since it was Sunday, we figured it was closed. I decided while running that I was going to go less than he was. Well, at 3.1 miles, I didn't want to risk my groin anymore so I turned around. I had lost him a long time ago, lots of weaves and curves. I didn't even see him in the distance on this route.

However, on my way back he did end up passing me. I had turned around saw him a bit behind me so I knew he was coming up on me. I was so afraid that I was gonna feel bad when he did but he put his arm on my waist and around my lower back as he passed so it was nice gesture that didn't make me feel bad after all. Said that I was going at a pretty good pace. A lot slower than the previous days longer run but I equate that to my groin pull. As he passed me, I did try to match foot fall to foot fall with his and it worked, I did speed up quite a bit even though his legs are like super longer than mine. (he's a few inches taller than me when we're on our feet but when we're on our knees, we're pretty much nose for nose, which means my torso is long)

I finished up with 6.2 miles and I really kicked it into high gear to keep my avg pace under 9:30 min/mi. Luke had ran to my apartment and looked at the clock and had run back to meet me. I was pretty happy with my time overall.

My stats for the two runs:

Activity Route: -- Elev. Avg: 881 ft Location: Cherry Valley, IL Elev. Gain: +7 ft Date: 11/14/09 Up/Downhill: [+367/-360] Time: 01:55 PM Difficulty: 3.1 / 5.0 Weather: Overcast 57 F temp; 69% humidity 57 F heat index; winds W 7 Performance Distance: 10.51 miles Time: 1:37:16 Speed: 6.5 mph Pace: 9' 15 /mi Calories: 1110 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 53 -0' 22 6.8 +0.3 +10 ft 2 9' 36 +0' 21 6.2 -0.2 +16 ft 3 8' 47 -0' 28 6.8 +0.3 -26 ft 4 9' 12 -0' 03 6.5 +0.0 +16 ft 5 9' 05 -0' 10 6.6 +0.1 +17 ft 6 9' 08 -0' 07 6.6 +0.1 +6 ft 7 10' 09 +0' 54 5.9 -0.6 -29 ft 8 9' 18 +0' 03 6.5 -0.0 +4 ft 9 9' 23 +0' 08 6.4 -0.1 +3 ft 10 9' 12 -0' 03 6.5 +0.0 -10 ft end 8' 40 -0' 35 6.9 +0.4 0 ft Versus average of 9' 15 min/mile

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Activity Route: -- Elev. Avg: 857 ft Location: DeKalb, IL Elev. Gain: +0 ft Date: 11/15/09 Up/Downhill: [+164/-164] Time: 11:37 AM Difficulty: 2.2 / 5.0 Weather: Fair 43 F temp; 57% humidity 43 F heat index; winds N 12 Performance Distance: 6.20 miles Time: 0:58:20 Speed: 6.4 mph Pace: 9' 25 /mi Calories: 662 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 40 +0' 15 6.2 -0.2 +36 ft 2 9' 19 -0' 06 6.4 +0.1 -39 ft 3 9' 26 +0' 01 6.3 -0.0 +4 ft 4 9' 16 -0' 09 6.5 +0.1 0 ft 5 9' 32 +0' 07 6.3 -0.1 +36 ft 6 9' 20 -0' 05 6.4 +0.0 -20 ft end 8' 46 -0' 39 6.8 +0.5 -16 ft Versus average of 9' 25 min/mile

Posted from bimactive.com

Categories: 10 miles, 6 miles, Luke, Perryville Path, pictures