Notes
--- Paced myself after early uphill splits of 2:07 and 4:11ish. Felt really good today. Ran the 3.19-mile Around the Neighborhood loop 44 seconds faster than last time on Jan. 30 and then a short add-on. My bruised left foot only hurts when I don’t run so that’s good. Wasn’t favoring it either. ---
Mile splits: 8:41, 8:36 (17:16), 8:39 (25:56) and 4:06 (30:02) last 0.50 miles (8:12 pace)
Adjusted splits: 8:25, 8:32, 8:30 and 8:25 pace last 0.50 miles
Had a good one today despite having serious doubts the night before as the outside of my left foot was still bruised and cut up from the little incident five days earlier. There is a clear bruise line across the outside of my foot and a cut up by the ankle. It hurts most of the day when I’m wearing a shoe and when I walk a little bit without one, but not that bad when I run. Really just when I put it on and tie it. Once I start running it’s not really noticeable. So I really thought about just not running and waiting until it clears up but I think it’s manageable. Woke up at 5:45 and did my normal routine. Had an OK stretch. Didn’t really feel hydrated because the only water I had on my day off Monday was when I pounded a glass before I went to bed. Then had maybe a half a glass before the run this morning (any more and I usually get cramps). Got in line with the Chinese balloon and walked across University to my normal starting point over there to run the 3.19-mile Around the Neighborhood loop and a short add-on to hit 3.50 miles.
Started out and felt really good. Didn’t want to go out too hard because the first 0.63 miles or so are mostly uphill and I didn’t want to pay the price later. Was at 2:07 at 0.25 miles and 4:11 (I think) at 0.50 miles. Both way too fast for the elevation. Backed off and paced myself the rest of the way. Got up the hill and took the right on 70th. Was still feeling good there as I coasted to an 8:41 first mile (8:25 adjusted).
Made the right on Tower and then another right on 71st. Kept a nice pace on that street and was around 12:57 at 1.50 miles (8:38 pace). Got out to Stanford and took the left down the hill to get to Normandie. I sometimes struggle going up Normandie but felt pretty good today. The last little bit before two miles was a little bit of a work but not crazy as I hit 17:16 for the 2-mile mark following an 8:36 (8:32 adjusted).
Switched over to my heart rate to see where I was at and held that down the hill on Tower to get to Harbinson. Started about 164 up the hill and it got down to about 157 toward the bottom if I remember right. Stayed on the left shoulder for most of Harbinson, running on the dirt and some driveways. Didn’t want to hammer (actually I did) and kept up about the same pace. Took the left on Stanford and knew that I just had those two little hills left for the hard part. Did an OK job going up, breathing hard toward the top as I hit the 3-mile mark in 25:56 after an 8:39 (8:30 adjusted).
Then it was all easy the rest of the way as I ran the final 0.19 downhill miles of the loop in 1:35 (8:20 pace). Ended up running the 3.19 miles in 27:31 (8:38 pace), 44 seconds faster than the last time on Jan. 30 when it was my longest (and fastest) run of the year with one featured dry-heave.
Kept on running to run out to Culbertson (1:17) and back (1:14) for an addition 0.31 miles in 2:32 (8:10 pace).
Altogether it was 3.50 miles in 30:02 (8:35 pace) (8:28 adjusted). Happy with some relatively even splits of 8:41, 8:36 and 8:39, and 8:12 pace (mostly downhill) the last 0.50 miles. The adjusted splits were 8:25, 9:32, 8:30 and 8:25.
My last three runs now have been 3.18 miles at 8:29 adjusted pace, 3.00 miles at 8:29 adjusted pace and 3.50 miles at 8:28 adjusted pace.
Song(s) in my Head: n/a
Stops: 0
Dry-Heaves: 0
Heart Rate When Back to Apartment: 125
Times on Around the Neighborhood (^ morning run; ~ ran more after; % messed up route and time is projected)
^~ 02/28/23 - 3.19 mi. in 27:31 (8:38 pace) - 8:41, 8:36 (17:16), 8:39 (25:56) & 1:35 (27:31) last 0.19 (8:20 pace); AHR: 158; MHR: 172; Weight - 209.6
* 01/30/23 - 3.19 mi. in 28:15 (8:52 pace) - 8:54, 8:58 (17:52), 8:49 (26:42) & 1:33 (28:15) last 0.19 (8:11 pace); AHR: 163; MHR: 176; Weight - 214.2
^~ 08/03/21 - 3.18 mi. in 26:26 (8:19 pace) - 8:17, 8:19 (16:37), 8:22 (24:59) & 1:27 (26:26) last 0.18 (8:04 pace); AHR: 166; MHR: 181; Weight - 205.0
^~ 04/26/21 - 3.18 mi. in 25:35 (8:03 pace) - 8:17, 8:06 (16:23), 7:54 (24:17) & 1:17 (25:35) last 0.18 (7:11 pace); AHR: 160; MHR: 175; Weight - 198.2
^~ 02/12/21 - 3.18 mi. in 25:36 (8:03 pace) - 8:07, 8:08 (16:15), 8:03 (24:17) & 1:19 (25:36) last 0.18 (7:18 pace); AHR: 159; MHR: 176; Weight - 197.8
* 01/01/21 - 3.20 mi. in 26:39 (8:20 pace) - 8:15, 8:20 (16:35), 8:25 (25:00) & 1:39 (26:39) last 0.20 (8:14 pace); AHR: 172; MHR: 187; Weight - 199.6
^~ 11/10/20 - 3.17 mi. in 25:16 (7:58 pace) - 8:03, 8:04 (16:08), 7:54 (24:01) & 1:15 (25:16) last 0.17 (7:19 pace); AHR: 155; MHR: 174; Weight - 192.0
^~ 09/05/20 - 3.20 mi. in 25:41 (8:02 pace) - 8:07, 8:05 (16:12), 7:57 (24:10) & 1:31 (25:41) last 0.20 (7:36 pace); AHR: 152; MHR: 165; Weight - 195.0
* 05/24/20 - 3.15 mi. in 24:24 (7:45 pace) - 8:00, 7:46 (15:46), 7:37 (23:23) & 1:01 (24:24) last 0.15 (6:47 pace); AHR: 164; MHR: n/a; Weight - 193.2
^~ 04/09/20 - 3.20 mi. in 25:47 (8:03 pace) - 8:11, 8:03 (16:14), 8:03 (24:17) & 1:30 (25:47) last 0.20 (7:30 pace); AHR: 157; MHR: 172; Weight - 195.2
*~ 03/18/20 - 3.20 mi. in 26:08 (8:10 pace) - 8:15, 8:12 (16:27), 8:09 (24:36) & 1:32 (26:08) last 0.20 (7:40 pace); AHR: 158; MHR: 176; Weight - 198.4
^% 02/26/20 - 3.18 mi. in 27:11 (8:33 pace) - 8:45, 8:38 (17:23), 8:21 (25:44) & 1:27 (27:11) last 0.18 (8:03 pace); AHR: 162; MHR: 178; Weight - 200.6
^ 02/13/20 - 3.15 mi. in 27:44 (8:49 pace) - 9:01, 8:47 (17:48), 8:45 (26:33) & 1:11 (27:44) last 0.15 (7:53 pace); AHR: 162; MHR: 181; Weight - 201.6
* 02/02/20 - 3.18 mi. in 28:28 (8:58 pace) - 8:44, 8:59 (17:43), 9:19 (27:02) & 1:26 (28:28) last 0.18 (7:58 pace); AHR: 168; MHR: 183; Weight - 203.8
^ 06/07/19 - 3.15 mi. in 27:13 (8:39 pace) - 8:51, 8:43 (17:34), 8:28 (26:02) & 1:11 (27:13) last 0.15 (7:53 pace); AHR: 162; MHR: 179; Weight - 195.4
^ 05/30/19 - 3.17 mi. in 27:56 (8:49 pace) - 8:50, 8:50 (17:40) 8:53 (26:33) & 1:23 (27:56) last 0.17 (8:08 pace); AHR: 162; MHR: 177; Weight - 196.6
* 05/19/19 - 3.17 mi. in 28:55 (9:08 pace) - 9:06, 9:07 (18:13), 9:16 (27:29) & 1:26 (28:55) last 0.17 (8:26 pace); AHR: 165; MHR: 178; Weight - 199.4
Times on COAB (^ morning run; # ran more before)
^# 02/28/23 - 0.31 mi. in 2:32 (8:10 pace) - 1:17/1:14; AHR: n/a; MHR: n/a; Weight - 209.6
^# 08/03/21 - 0.32 mi. in 2:35 (8:04 pace) - 1:20/1:15; AHR: n/a; MHR: n/a; Weight - 205.0
^# 06/01/21 - 0.31 mi. in 2:38 (8:30 pace) - 1:20/1:18; AHR: n/a; MHR: n/a; Weight - 201.0
*# 02/06/21 - 0.33 mi. in 2:46 (8:23 pace) - 1:24/1:22; AHR: n/a; MHR: n/a; Weight - 199.4
Past Feb. 28th’s
Today - 3.50 mi. in 30:02 (8:35 pace) (8:28 adjusted) at 6:45 a.m. in San Diego (La Mesa: Around the Neighborhood + COAB); AHR: 158; MHR: 172; Weight - 209.6
2022 - Did not run
2021 - 4.03 mi. in 34:52 (8:40 pace) (8:36 adjusted) at 3:15 p.m. in San Diego (Balboa Park); AHR: 155; MHR: 167; Weight - 198.2
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 - 3.41 mi. in 28:57 (8:30 pace) (7:53 adjusted) at 4:35 p.m. in San Diego (Mission Gorge: Margerum); AHR: 178; MHR: 193; Weight - 183.2
2009 - Did not run
2008 - Did not run
2007 - Did not run
2006 - Did not run
2005 - Did not run
2004 - 5.50 mi. in 39:39 (7:15 pace) (w/ James, then Scott, then Scott & Ned) in Canton at 10 a.m. (Random)
2003 - SHAKEOUT: 1.25 mi. in 8:03 (6:26 pace) (w/ James) in Canton at 2 p.m. (SLU indoor track) | WARM-UP: 1.5 mi. in 9:36 (6:24 pace) at 5:20 p.m. (SLU old indoor track) | RACE: 1,200m (of DMR) in 3:16.20 (4:24 pace) (Team 9th-of-12 in 10:41.42) (splits: me - 1,200m in 3:16.20; Jimmy - 400m in 53.1; Hager - 800m in 2:03.3; James - 1,600m in 4:28.4) | COOLDOWN: 3.00 mi. in 21:24 (7:08 pace) on 160m track ---> TOTAL: 6.50 miles
2002 - ~7.00 mi. in 49:14 (7:02 pace) (w/ Sander and Dave) in Brockport (Random)
2001 - n/a
2000 - n/a