All about that pace.

5:00am Joshua 8 - Judges 2

4 hours of sleep after the most stressful day ever and I'm almost back to normal. Raising teens is the hardest most thankless job ever. I wish I could just trade places with my son so he wouldn't have to suffer through this stage of life.

Distance    Split pace
1.00    7:26
2.00    7:34
3.00    7:35
4.00    7:25
5.00    7:04
6.00    7:09
7.00    7:42
8.00    7:49
9.00    7:24
10.00    6:56
11.00    7:14
11.63    6:50

5:00am Judges 3 - Ruth 1

I think I found my groove.

Distance    Split pace
1.00    7:32
2.00    7:50
3.00    7:38
4.00    7:26
5.00    7:13
6.00    7:19
7.00    7:47
8.00    7:46
9.00    7:19
10.00    7:01
11.00    7:10
11.62    6:59
 

I was so distracted yesterday I forgot it was one hit wonder wednesday...

There is a friendly competition over on facebook where soldiers' families are logging their running and walking miles in a "virtual walk to Afghanistan" to show support for my brother-in-law's Army unit over there. Our family's team is getting a royal beatdown and needs your help. If you are on facebook please join Team Carnahan and post your weekly total each Saturday. No goofy apps to install or anything, just join the group and post your miles and maybe an encouraging word as a comment to let Stephen know we're thinking about him. Thanks for your support.

http://www.facebook.com/#!/home.php?sk=group_133878293349227&ap=1

8:00am  Ruth 2 - 1Samuel 16

Distance    Split pace
1.00    7:27
2.00    7:32
3.00    7:22
4.00    7:17
5.00    7:09
6.00    7:14
7.00    7:38
8.00    7:42
9.00    7:25
10.00    7:06
11.00    7:18
11.63    6:56

9:30am Cool down run with Kym

Distance    Split pace
1.00    11:05
2.00    11:09
3.00    11:52
4.00    11:10
4.25    11:17

7:00am 1Samuel 17 - 2Samuel 22

5 mile warmup around Oakbrook loop and then 3 X Farwest hill, 2 X Steilacoom hill.

Distance    Split pace
1.00    7:32
2.00    7:22
3.00    7:31
4.00    7:34
5.00    7:35
6.00    7:28
7.00    7:52
8.00    7:30
9.00    7:17
10.00    7:24
11.00    7:52
12.00    7:51
13.00    7:27
14.00    7:20
15.00    7:19
16.00    7:36
17.00    7:45
18.00    7:31
19.00    7:24
20.00    7:20
21.00    7:29
21.15    7:32

Join Team Carnahan

5:00am 2Samuel 23 - 1Kings 13

Easy recovery run. Look at those 8s :)

Distance    Split pace
1.00    7:44
2.00    8:02
3.00    7:43
4.00    7:40
5.00    7:30
6.00    7:40
7.00    7:54
8.00    8:02
9.00    7:41
10.00    7:21
11.00    7:29
11.65    7:12 

Join Team Carnahan

5:00am 1Kings 14 - 2Kings 7

Distance    Split pace
1.00    7:34
2.00    7:34
3.00    7:24
4.00    7:18
5.00    7:16
6.00    7:22
7.00    7:33
8.00    7:46
9.00    7:22
10.00    6:55
11.00    7:10
11.64    6:46

5:00am 2Kings 8 - 23

Lap database full.

Distance    Split pace
1.00    7:38
2.00    7:47
3.00    7:39
4.00    7:22
5.00    7:12
6.00    7:12
7.00    7:30
8.00    7:31
9.00    7:08
10.00    6:38
11.00    6:48
11.65    6:41

Join Team Carnahan

1:00pm 2Kings 24 - 1Chronicles 21

Does a 1/2 marathon count as a long run?

Distance    Split pace
1.00    7:30
2.00    7:41
3.00    7:16
4.00    7:01
5.00    6:57
6.00    6:57
7.00    7:16
8.00    7:09
9.00    6:59
10.00    6:45
11.00    6:59
12.00    6:59
13.00    6:40
13.28    6:08

9:30am 1Chronicles 22 - 2Chronicles 11

No big hills today, just two laps around Oakbrook. I didn't check my watch until the end of the first mile and then I tried to match that first split for each mile after. I kept having to slow down to get out of the 6's. I'm going to try the same thing tomorrow with some hills.

Distance    Split pace
1.00    7:06
2.00    7:04
3.00    7:02
4.00    7:02
5.00    7:00
6.00    7:04
7.00    7:03
8.00    7:02
9.00    7:02
10.00    7:05
10.48    7:04

5:00am 2Chronicles 12 - 32

Pace games 2.0 fail. I could not keep my mind on my pace today. Constantly adjusting, never hitting the mark. Still a good run, just not what I was aiming for :)

Distance    Split pace
1.00    7:16
2.00    7:14
3.00    7:08
4.00    7:07
5.00    7:08
6.00    7:12
7.00    7:09
8.00    7:15
9.00    7:07
10.00    6:57
11.00    7:11
11.65    7:05

4:30am 2Chronicles 33 - Nehemiah 5

I did a much better job of keeping on pace today. Pretty easy run except the second trip up Farwest hill(mile 8). Only 7 seconds between my fastest and slowest mile this time. The goal is 5.

Distance    Split pace
1.00    7:23
2.00    7:16
3.00    7:16
4.00    7:17
5.00    7:16
6.00    7:21
7.00    7:19
8.00    7:19
9.00    7:18
10.00    7:17
11.00    7:18
11.64    7:19

8:30am Nehemiah 6 - Job 24

I did Farwest X3 and Steilacoom X2 then around Oakbrook until I ran into Kym and did a cool down with her for a mile or so.

Distance    Split pace
1.00    7:24
2.00    7:21
3.00    7:22
4.00    7:20
5.00    7:26
6.00    7:28
7.00    7:20
8.00    7:27
9.00    7:23
10.00    7:21
11.00    7:20
12.00    7:18
13.00    7:22
14.00    7:16
15.00    7:14
16.00    7:18
17.00    7:19
18.00    7:23
18.39    7:21

Distance    Split pace
1.00    11:35
1.36    11:33

5:00am Job 26 - Psalm 26

Slow, sick, snotty...

Distance Split pace
1.00 7:38
2.00 7:46
3.00 7:40
4.00 7:44
5.00 7:40
6.00 7:48
7.00 7:49
8.00 7:52
9.00 7:50
10.00 7:34
11.00 7:43
11.67 7:36

5:00am Psalm 26 - 74

Pharwest phlegm phest.

Distance    Split pace
1.00    7:35
2.00    7:21
3.00    7:17
4.00    7:19
5.00    7:15
6.00    7:15
7.00    7:18
8.00    7:31
9.00    7:27
10.00    7:06
11.00    7:20
11.65    7:01

5:00am Psalm 75 - 116

Phlegmasaurus Rex

Distance    Split pace
1.00    7:43
2.00    7:35
3.00    7:24
4.00    7:29
5.00    7:28
6.00    7:24
7.00    7:28
8.00    7:38
9.00    7:22
10.00    7:02
11.00    7:13
11.65    6:51

I saw these guys in in the Curtis Highschool auditorium when I was in 7th grade. It was my first rock concert and my parents only let me go because it was a "school event".  The lead singers furry boots were on display at the Experience Music Project Museum in Seattle the last time I visited.

9:00am Psalm 117 - Proverbs 11

Hocccchk toooay! Still too phlegmy to worry about my splits, I just tried to get into the Word and keep a steady effort. I didn't even look at my watch until my battery went dead during Proverbs 11 :( Bummer, only 11 miles in and dead silence for the rest of my run. Quiet time for prayer I guess. The next 10 miles were extra long, especially the last 3 with a strong in-my-face-headwind! I was surprised to see my final average pace at 7:22 after such a slow week.

Distance    Split pace
1.00    7:28
2.00    7:40
3.00    7:31
4.00    7:26
5.00    7:13
6.00    7:22
7.00    7:31
8.00    7:40
9.00    7:21
10.00    7:09
11.00    7:15
12.00    7:32
13.00    7:33
14.00    7:21
15.00    7:07
16.00    7:05
17.00    7:16
18.00    7:23
19.00    7:22
20.00    7:10
21.00    7:23
21.34    7:06

5:00am 

Ugh! I forgot to charge up my MP3 player. Off to a slow quiet start, and just not feelin' it until after about 7 miles. Last 5k in 20:38

Distance    Split pace
1.00    7:42
2.00    7:50
3.00    7:35
4.00    7:32
5.00    7:29
6.00    7:25
7.00    7:37
8.00    7:35
9.00    7:14
10.00    6:52
11.00    6:38
11.67    6:03

500am Proverbs 12 - Ecclesiastes 7

Sooooo close! My garmin said 7:30 pace for the last mile when I quit, but when sporttracks recalculated everything it came up 7:32. It was a nice easy run anyway. Maybe tomorrow I'll nail it.

Distance    Split pace
1.00    7:30
2.00    7:25
3.00    7:27
4.00    7:26
5.00    7:29
6.00    7:29
7.00    7:28
8.00    7:29
9.00    7:27
10.00    7:25
11.00    7:26
11.68    7:32
 

4:00am Ecclesiastes 8 - Isaiah 37

Thrills, hills and spills today. I started out extra early so I could get in a long run. Before I got away from the condo complex I felt the urge and turned back for another trip to the restroom. As I approached my place I tripped over a boulder at the edge of the parking area and splat! right on the pavement. Road rash on both palms, both elbows, my left knee and right hip. I think I have got to be the clumsiest runner on the blog! So I go in and take care of business, assess the damage and take some ibuprofen before I head back out the door. Reset the Garmin and away I go. Since I'm already in pain I figured why not just run 22 miles of hills today? So 4 trips down and up Steilacoom hill and 3 times on Farwest hill was the new plan. At mile 18 I got a low battery alert on the Garmin so I restarted it again hoping I wouldn't lose all my splits if it died in the middle of the run. It hung in there for another 4 miles without dying as did I for a total of 22.61. Not bad for a Thursday. Have any techies out there ever tried to replace the battery on a Garmin 305? Mine was fully charged today and doesn't appear to have a full marathon left in it on a single charge.

Distance    Split pace
0.50    10:48 ouch!

Distance    Split pace
1.00    7:42
2.00    7:25
3.00    7:18
4.00    7:33
5.00    7:47
6.00    7:37
7.00    7:25
8.00    7:26
9.00    7:33
10.00    7:52
11.00    7:43
12.00    7:25
13.00    7:18
14.00    7:20
15.00    7:34
16.00    7:44
17.00    7:26
18.00    7:06
18.04    7:32

Distance    Split pace
1.00    7:21
2.00    7:32
3.00    7:35
4.00    7:03
4.07    6:07