Notes
--- Fastest run of the year, going 8:34, 8:36 and 8:20 in the dark. So dark that I really only was looking at my Garmin at the lap splits, focusing more on not tripping on uneven sidewalks and the occasional vehicles sticking out in the sidewalks. Felt pretty damn good, especially after a nice stretch. Had an early, long and stressful day, so I needed this. This was a good month after not running before January since Aug. 16 (138 days “off”). I ran every day I planned to. Here’s to a good (and lucky) February now that work is picking up again. ---
Mile splits: 8:35, 8:41 (17:16) and 8:14 (25:30) last 0.99 miles (8:19 pace)
Adjusted splits: 8:32, 8:39 and 8:18 pace last 0.98 miles
Had to be at work at 6 a.m. this morning so I was kind of dreading this run the whole day. Had a stressful day at work as well and was just in a terrible mood as I was getting ready for the run. Had a pretty good stretch and legs felt so much better after it. Really worked my lower back and found a few new stretches that helped. I think the lower-back issues (not crazy bad) are more from cornhole than running but either way the stretches helped today. The plan was three times around the 1.00-mile Creeper loop, which is relatively flat. Kind of wanted to go fast but not all out, mainly because that right hamstring is in the back of my mind, even though I haven’t felt the twinge in about 10 days. Started out at the normal spot and noticed that seven seconds in I was just getting that first 0.01 miles and I think I was 13 seconds in when it was 0.02. Nope. Stopped, deleted it, walked back and started again with my heart rate at about 120 when I started.
Felt pretty good right from the start. My Garmin was working too with part of me wondering how much that 13 seconds messed up my heart rate. Haha. Noticed early how dark it was out and I’d have to be careful running on the sidewalks and dealing with vehicles. Slowed down after what I thought was a quick first 0.10 miles. Checked my 0.25-mile split after taking the let on Normal Ave. and saw 2:13. Pretty conservative, but not terrible. Still I started to pick it up on Normal, where I usually struggle that stretch to get to Parks Ave. This stretch went by quick and I made the left on Parks. Caught my 0.50-mile split of 4:25, which was a negative 0.25-mile split and a tougher last 0.25 miles to get there. That was the last time I looked at my Garmin besides the laps (more for distance than time) until about 2.90 miles or so. As I was closing in on Sturgess Ave., I heard what sounded like a dog fight or at least a dog with something smaller. So I made a wide turn into the road and got back to the sidewalk. Heard an old man saying something to another lady which reminded me of the Avery dad and mom on How to Make a Murderer. Started to pick it up which I always seem to do on Sturgess. Crossed Olive Ave. without any cars coming back, got down the little hill to University Ave., left on Lowell Ave. and hit my first 0.99-mile split of 8:34 (8:40 pace). OK, nice start, but nothing crazy, although I was really thinking an 8:34 miles (not 8:40).
Started the second loop and didn’t want to gradually go faster each one like I do sometimes on this loop. Got through Lowell and left on Normal. This felt longer than the first time and I was fooled by the street sign for Schoolridge Dr. Finally got to Parks and then took the left. Happy to get to Dale Elementary which I figured was halfway through the loop. Woof. Still a lot of work to do. Took the left on Sturgess and there was no dog fights this time. Only issues here were some uneven sidewalks and some vehicles (two I think) with the back sticking out into the sidewalk, one almost into the road. I didn’t remember that the first loop but I may have just forgot. Crossed Olive with no traffic, down the hill to University and back to the finish. Second lap was another 0.99 miles (a long 0.99 miles) in 8:36 (8:42 pace). OK, I could live with that.
I think I picked it up a little bit on Lowell but I wasn’t looking at my Garmin at all (NOTE: my 0.22-mile segments on Smoker Alley were 2:01, 2:00 and 2:01, so not really). Took the left on Normal and I think I picked it up there as well to get to Parks but no way to tell (NOTE: my 0.22-mile segments on The Build Up were 2:01, 2:01 and 2:00, so I guess?). Got to Dale Elementary but there was a truck exiting, so I ducked into the parking long behind it, throwing off my rhythm somewhat. Once I got to the flat part I picked it up a little more I think (NOTE: my 0.18-mile segments on Nothing to See Here were 1:37, 1:38 and 1:35, so somewhat). About a quarter of the way on Sturgess I started to open it up, dodging the sidewalks and vehicles again, opening it up more late (NOTE: my 0.15-mile segments on Sturgess were 1:15, 1:20 and 1:20, so nope). Crossed Olive without any cars coming once again. Got down the hill, using it but trying not to hurt my hamstrings, taking the left on University. The first time I looked at non-lap splits since 0.50 miles was right in front of the liquor store (roughly 2.90 miles) and I saw 6:55 pace. Damn. Finished strong without a dry-heave and the fastest lap for sure. The 1.00 miles for the final lap was 8:20 (8:21 pace). So looking back, I think I pretty much made up 16 seconds in the last 0.20 miles or so. It was a little downhill, but that’s kind of moving.
Overall I ran the 2.99 miles in 25:30, my fastest pace (8:32) of the year (8:30 adjusted). Best parts were that I felt in control, didn’t dry-heave, my average heart rate was 158 (low for my shape/weight) and I recovered quickly (125 AHR when I got back to my apartment).
Looking forward to a day off and then starting my 10-day cycle of four days on, one day off. This was a good opening month for me after not running for 138 days prior (since Aug. 16). I ran every day I planned in January, going three days on, one day off. Here’s to a good February with tons of work issues coming up with work.
Song(s) in my Head: “Bullet with Butterfly Wings” by The Smashing Pumpkins (1995)
Stops: 0
Dry-Heaves: 0
Garmin Hours of Recovery after the Run: 26
Heart Rate When Back to Apartment: 125
Times on Creeper (^ morning run; # ran more before; ~ ran more after)
* 01/31/24 - 2.99 mi. in 25:33.44 (8:32 pace) - 3 laps - 8:34, 8:36 (17:10), 8:20 (25:33); AHR: 158; MHR: 174; Weight - 211.4
*~ 05/03/23 - 2.00 mi. in 16:45.56 (8:23 pace) - 2 laps - 8:26, 8:20 (16:46); AHR: 161; MHR: 179; Weight - 205.8
*# 01/20/23 - 1.00 mi. in 9:02.06 (9:00 pace) - 1 lap - 9:02; AHR: n/a; MHR: n/a; Weight - 215.2
*# 01/10/23 - 1.00 mi. in 9:25:09 (9:26 pace) - 1 lap - 9:25; AHR: n/a; MHR: n/a; Weight - 216.4
* 01/04/23 - 2.00 mi. in 19:12.55 (9:37 pace) - 2 laps - 9:27, 9:46 (19:13); AHR: 169; MHR: 180; Weight - 219.0
*# 12/08/22 - 1.00 mi. in 9:27.31 (9:28 pace) - 1 lap - 9:27; AHR: n/a; MHR: n/a; Weight - 214.0
^# 05/25/22 - 1.00 mi. in 9:23.62 (9:24 pace) - 1 lap - 9:24; AHR: n/a; MHR: n/a; Weight - 210.6
^# 04/01/22 - 1.01 mi. in 9:10.98 (9:05 pace) - 1 lap - 9:11; AHR: n/a; MHR: n/a; Weight - 208.8
^~ 01/21/22 - 1.00 mi. in 9:32.97 (9:33 pace) - 1 lap - 9:33; AHR: n/a; MHR: n/a; Weight - 208.0
^# 08/09/21 - 1.00 mi. in 8:28.85 (8:29 pace) - 1 lap - 8:29; AHR: n/a; MHR: n/a; Weight - 204.8
^#~ 08/08/21 - 1.00 mi. in 8:53.20 (8:54 pace) - 1 lap - 8:53; AHR: n/a; MHR: n/a; Weight - 204.0
^# 06/10/21 - 0.99 mi. in 8:23.69 (8:29 pace) - 1 lap - 8:24; AHR: n/a; MHR: n/a; Weight - 199.4
*# 06/07/21 - 0.99 mi. in 8:29.01 (8:35 pace) - 1 lap - 8:29; AHR: n/a; MHR: n/a; Weight - 202.2
^# 02/15/21 - 1.00 mi. in 8:03.93 (8:04 pace) - 1 lap - 8:04; AHR: n/a; MHR: n/a; Weight - 198.4
*# 01/05/20 - 0.99 mi. in 8:09.76 (8:15 pace) - 1 lap - 8:10; AHR: n/a; MHR: n/a; Weight - 199.8
^# 12/28/20 - 0.99 mi. in 8:26.61 (8:32 pace) - 1 lap - 8:27; AHR: n/a; MHR: n/a; Weight - 199.2
* 12/21/20 - 3.00 mi. in 24:47.77 (8:16 pace) - 3 laps - 8:10, 8:20 (16:30), 8:17 (24:47); AHR: 168; MHR: 183; Weight - 199.6
^# 11/03/20 - 2.00 mi. in 16:14.57 (8:07 pace) - 2 laps - 8:12, 8:03 (16:15); AHR: n/a; MHR: n/a; Weight - 192.0
^~ 09/09/20 - 4.00 mi. in 30:50.64 (7:43 pace) - 4 laps - 8:04, 7:50 (15:55), 7:38 (23:32), 7:18 (30:51); AHR: 155; MHR: 168; Weight - 196.8
^# 07/26/20 - 0.99 mi. in 8:20.13 (8:26 pace) - 1 lap - 8:20; AHR: n/a; MHR: n/a; Weight - 195.4
* 03/24/20 - 4.00 mi. in 32:04.85 (8:02 pace) - 4 laps - 8:19, 8:12 (16:31), 8:05 (24:36) & 7:29 (32:05); AHR: 162; MHR: 182; Weight - 199.9
^# 03/06/20 - 0.99 mi. in 8:10.05 (8:16 pace) - 1 lap - 8:10; AHR: n/a; MHR: n/a; Weight - 197.8
^# 03/03/20 - 0.99 mi. in 8:26.53 (8:32 pace) - 1 lap - 8:27; AHR: n/a; MHR: n/a; Weight - 199.2
*# 02/08/20 - 1.00 mi. in 8:54.49 (8:55 pace) - 1 lap - 8:54; AHR: n/a; MHR: n/a; Weight - 202.4
^#~ 01/23/20 - 1.00 mi. in 8:48.76 (8:49 pace) - 1 lap - 8:49; AHR: n/a; MHR: n/a; Weight - 202.4
^# 01/16/20 - 1.00 mi. in 8:53.01 (8:54 pace) - 1 lap - 8:53; AHR: n/a; MHR: n/a; Weight - 202.2
^~ 01/09/20 - 2.00 mi. in 18:16.24 (9:08 pace) - 2 laps - 9:04, 9:13 (18:17); AHR: 168; MHR: 180; Weight - 203.6
^# 09/24/19 - 0.99 mi. in 9:08.45 (9:14 pace) - 1 lap - 9:08; AHR: n/a; MHR: n/a; Weight - 196.2
^# 09/11/19 - 1.00 mi. in 9:07.74 (9:08 pace) - 1 lap - 9:08; AHR: n/a; MHR: n/a; Weight - 195.4
^# 06/12/19 - 0.99 mi. in 8:26.61 (8:32 pace) - 1 lap - 8:27; AHR: n/a; MHR: n/a; Weight - 195.2
^# 05/24/19 - 0.99 mi. in 8:36.49 (8:42 pace) - 1 lap - 8:36; AHR: n/a; MHR: n/a; Weight - 197.4
^# 05/15/19 - 0.99 mi. in 9:02.05 (9:08 pace) - 1 lap - 9:02; AHR: n/a; MHR: n/a; Weight - 199.4
* 04/22/19 - 1.99 mi. in 18:44.33 (9:25 pace) - 2 laps - 9:16, 9:28 (18:44); AHR: 158; MHR: 175; Weight - 208.6
^~ 03/29/19 - 1.99 mi. in 18:00.20 (9:03 pace) - 2 laps - 8:56, 9:04 (18:00); AHR: 170; MHR: 182; Weight - 202.8
*~# 10/13/18 - 1.00 mi. in 8:07.72 (8:08 pace) - 1 lap - 8:08; AHR: n/a; MHR: n/a; Weight - 194.6
Past Jan. 31sts
Today - 2.99 mi. in 25:30 (8:32 pace) (8:30 adjusted) at 6:03 p.m. in San Diego (La Mesa: Creeper x 3); AHR: 158; MHR: 174; Weight - 211.4
2023 - 2.22 mi. in 22:59 (10:22 pace) (10:19 adjusted) at 6:37 a.m. in San Diego (La Mesa: Detour x 3); AHR: 146; MHR: 160; Weight - 213.0
2022 - 2.62 mi. in 23:34 (9:00 pace) (8:56 adjusted) at 7:05 a.m. in San Diego (La Mesa: Pedofile Adjace + Rosebud); AHR: 165; MHR: 179; Weight - 207.8
2021 - 4.89 mi. in 39:11 (8:01 pace) (7:53 adjusted) at 4:28 p.m. in San Diego (La Mesa: New Alvarado + Normal Out-and-Back); AHR: 165; MHR: 178; Weight - 199.6
2020 - Did not run
2019 - Did not run
2018 - Did not run
2017 - Did not run
2016 - Did not run
2015 - Did not run
2014 - Did not run
2013 - Did not run
2012 - Did not run
2011 - Did not run
2010 - Did not run
2009 - Did not run
2008 - Did not run
2007 - Did not run
2006 - Did not run
2005 - Did not run
2004 - Did not run
2003 - A.M.: 3.88 mi. in 27:07 (7:00 pace) (w/ Alex) at 10:40 a.m. in Brockport (Clarkson Gas Station and Back) | P.M.: 4.20 mi. in 31:30 (7:30 pace) (w/ Alex, James, Jim, Matt, Dave, Blew and Sander) at 4:20 p.m. in Brockport (Random); 3 x 90m strides --> DAY TOTAL: 8.25 miles
2002 - 6.25 mi. in 45:00 (7:12 pace) (w/ Sander, Matt, Alex and Dave) at 4 p.m. in Brockport (SUNY Brockport “Indoor Track”)
2001 - n/a
2000 - n/a