Keath Lewin Content Library

4 miles easy @ 7:17/m.

4 mile easy run

8 mile easy run (a couple of extra to make up for miles missed substituting planned tempo run for wed night 5k).

Easy 8 mile run. Got back in time to make breakfast for my wife - it's her birthday. (Happy Birthday!)

Rain from yesterday STILL GOING this morning. Didn't clear up until 1 or 2. Went for a short 3.3 miler, sorta doing hills: just trying to maintain aggressivish pace uphill as well as down. Tomorrow morning is another Frosty Fun Run. This time at LEMA Ranch. 4 miles.

Same 8 miles as yesterday. It felt better, but my pace was the same. (Clock time was 2 minutes faster, but that was from better timing at the lights in the first half mile...) 12.1 shy of 100 miles for the month; that's only another 7.1 after tomorrow morning's 5 mile race. But when to do it?!

Incidentally, I had Crimson & Clover stuck in my head for most of this run. Just the chorus actually. ...over and over... Quite annoying, really.

5 (yes, FIVE) mile easy run through and around Medora, ND (37:53). That's a four day streak. Let's see if I can carry it through the weekend...

10 mile long run at about 7:45 pace. It's nice for 10 miles to be "long," but I need to build a training plan for NH, which will put an end to that tomfoolery.

6 mile easy run in 43:43. Note to self: running around Great Lakes is fun, but doing so at 8:30 at night between rainfalls means swallowing a lot of bugs.

6 mile easy run, with a little pause and confusion at 4.4 thanks to Google labeling a private driveway as a through road. Nuts to them!

3 miles easy @ 7:28/m
Last run before Sunday.
Also went to expo to get my bib: 1462. Pretty unimpressive expo. Nice to not be overwhelming but for a supposedly "green" marathon, it was a pretty lame start. Not even a recycling bin for all the bottles being given out by sponsors.

Bike ride in to town to pick up gear at REI for the Great Alaska Trek of 14 frickin' days from now. 20 miles round trip. Beautiful day/night.

1 hour bike ride out McKenzie View road. 11.78 miles.

5 miles easy - Tuesday's leak sealing project threw the rest of the week in to chaos, so this is Tuesday's run

6 mile easy run.

4 mile easy run with an extra mile plus a half mile pickup @ 6 minute pace to make up for sissing out on speedwork yesterday.

5.5 miles wicked easy with my loving, but not a fan of race training, wife

7 mile easy run

Taper time: 2 mile easy run. And T minus 12 days.

5.4 miles easy run @7:07 . . . on Pre's Running Trail. How high class.

Ran a gentle 5.4 around the Sac River with my wife.

7.9 mile easy run around beautiful rural Rogers, Minnesota. (Camping overnight in the Camping World parking lot. They have free electric! Sweet.) The Cabella's down the road threw me for a loop; they apparently added a road that isn't on Google yet. Punks.

There's something both depressing and egotistically satisfying about running past the bar who’s late night happy hour kept you up too late at mile 6.5 of your 8 mile (well, almost) 6 a.m. run.

4.4 mile easy run in 34:23. Yay Lake Michigan

45 minute circuit training before 6 mile easy run. Ran with wife again for first 2.25, then pushed a little harder for remainder. Ran an average of 8:35s instead of 8:01s. But I ran, damn it. And I've come to the conclusion that Eugene does not provide clear skies long enough for anything longer than a 3 mile run and I will have to learn to live with that fact.

6 miles easy run. Target 8:01, actual 7:22. (44:16)

Starting a formal traininig plan for a real marathon: day 1, easy 6 miles @ 8:01. Ran the first half with my wife at a slower pace, then picked it up when we parted for an 8:47 average. Eh. At least I've got a plan now.

Why the hell is it snowing in Eugene?

10.5 mile bike ride (with gelato break, of course...)

5 mile easy run turned in to 7 mile easy run. T minus 7 to PHL.

5 mile easy run. Run run run. Ugly ugly day.

5 mile easy run

4 mile easy run . . . first day of propah 5k training plan.

4 mile easy.

5k "Run with the Nuns" in Portsmouth; the 13th St Charles Children's Home 5k. ((Click for the Link ...) Thought I was on pace to PR, but fell short by 14 seconds (8 according to race day clock...?).

18 mile long run @ 8:14/m (:18/m slower than target)

8 miles @ 7:36/m
T - 8

Long run; 10 miles @ 7:48.

Flew BOS-ATL Friday morning to visit family, so did 4 miles easy on hotel treadmill today. God treadmills are boring. But who knew: there's a "National Lampoon's Vegas Vacation." Heh.

Frosty Fun Run back at Clover Creek. A little slower than last time, but not by much. 10th place. Moved up to 15th in overall standings.
(Then south in to the mountains for some icy hippie dancing.)

4.3 mile race this morning. 8th or 9th ish - no results posted yet.
Plus a short bike ride there and back, plus 7 mile hike. And damn my inability to differentiate between a fork hole and a weld mark on my bike. Now I need another mud guard.

Came in seventh @ Lema Ranch 4 miler. Worst part was the guys who were in first and second suddenly coming up behind be in the last half mile. Despite a wrong turn they finished fourth and fifth. Gotta finish stronger next week.

5 miler was tougher than expected. Came in 12th, but with a respectable pace for a trail run. No final 7.1 for January - I'll have to make it up in February. Did a short 4 mile bike ride in Whiskeytown though.

5:30 am run up and down (down and up, technically) Main Street, Moose Jaw, Saskatchewan. (Hard to spell, easy to draw.)

Ran Jo's Road Race 10k, after 24 days off, one 4 mile run, and one 5k run under my belt. Had I run the 5k, I would have won with a 22:00-ish time (or, probably, something a little better), but I for some reason thought that 10k would be fun. Slipped from 4th to 7th or so, finished in 47:11. I think that's my slowest 10k ever, but Runner's World trashed their running log and I so far the Personal Trainer "import" doesn't work.

9th place in Run for the Shamrock 10k. Not bad. Missed 40 minute mark by 33 seconds. Garrr.

5th place in Lucky Clover 10k. 5k road, then 5k trail. Small race; only 75 did the 10k. 2nd of 2 in my age group was kind of a let down, though.

FINALLY got a long run in. Bought a new house on Saturday, so pushed the run to Sunday. 14 miles, the first 3.5 with my wife. Around mile 12 I hit the "hey, jackass, you haven't run this far in weeks!" wall. No more skipping/shrinking these suckers!

NorCal 10 miler - quite a different field of competition than the local Frosty Runs! I started a little further back than I should have; behind not only the competitive running clubs, but also the walking clubs. Ended up yo-yoing with a few others around my pace, all of us going for the same goal; 70 minutes for a 7 minute mile pace. I came in at the tail of that group: 1:08 and change. 74th of 245 overall.

NorCal 10 miler - quite a different field of competition than the local Frosty Runs! I started a little further back than I should have; behind not only the competitive running clubs, but also the walking clubs. Ended up yo-yoing with a few others around my pace, all of us going for the same goal; 70 minutes for a 7 minute mile pace. I came in at the tail of that group: 1:08 and change. 74th of 245 overall.

Ran 3 miles with my wife.

1 hour bike ride out McKenzie View road. 11.78 miles.

Re-Run Run this morning: pulled third place, but still can't break a 19 minute 5k. Definitely not a week after a marathon. Maybe that will be my summer goal instead of pissing off my lovely wife by trying to find another marathon before Philly 09.
19:18 was my final time. T-shirt: Chicago Distance Classic 07. Finisher medal: Chicago Distance Classic 06. 3rd place medal: Catalina Eco Run (08?) plus Chicago Distance Classic hat. 1st place age group medal: Rodondo Beach 10k 08. Good times.

12 mile long run with my wife. She's getting stronger and steadier on distance paces. But that's the last one until marathon day. Whoo.

10 mile run with my wife.

14 mile long run w/ wife

New Hampshire Marathon. Beautiful, though very wet, run. Stomach virus on Tuesday + soaking wet race = about half an hour behind target, but not bad.

18 mile long run wif the wif

16 mile long run; @7:53 (7:51 target; lost it all in the last few miles)

Misset my alarm for 5 pm instead of 5 am, so no morning run for me. After hiking Stone Mountain with the family, my brother-in-law and I set out for a brilliant long run in the afternoon Atlanta August sun. 90° and humid! We parted ways after about 4 miles so we could each go our own (slow) paces. At mile 10 it started pouring; very refreshing, but soaked to the bone. 16 miles total, way over pace, but no idea what it was because my ForeRunner reset itself on the plane!

12 mile long run in 1:33:01. About 23 seconds per mile ahead of pace, but hardly a steady pace. Rolf pond down to Hopkinton Dam, NH-9 out to Hopkinton, Hopkinton road up to Contoocook (which is like 2-3 miles UP HILL), then Pine st back to Rolf pond. Wheee!

Missed Friday's run due to driving to NJ, so doubled up Sunday's long run for 12 miles; Spring Lake to Asbury Park and back along the glorious hellpit that is the NJ boardwalk.

14 mile long run near my in-laws in Wilmot. Learned the hard way that Piper Pond road becomes a river once you're west of Piper Pond. Lacking a boat, I turned back and ad-libbed it. If you're thinking of visiting the area, know that (Click for the Link ...) is not possible, but (Click for the Link ...) is.

10 mile long run in 1:19:31. 10.31, technically, because I had my first GPS epic fail.

Re-Run Run this morning: pulled third place, but still can't break a 19 minute 5k. Definitely not a week after a marathon. Maybe that will be my summer goal instead of pissing off my lovely wife by trying to find another marathon before Philly 09.
19:18 was my final time. T-shirt: Chicago Distance Classic 07. Finisher medal: Chicago Distance Classic 06. 3rd place medal: Catalina Eco Run (08?) plus Chicago Distance Classic hat. 1st place age group medal: Rodondo Beach 10k 08. Good times.

Marathon day. As usually, my wife is right and I need to eat more gu whilst running. I fell behind my pace group at mile 19, something I blame entirely on a three mile expanse devoid of port-o-johns. After the bathrooms at mile 22, I made up some time, but soon started fading - fast. It really sucked when the next pace group caught up with me, but I still finished a few minutes ahead of my prior PR: 3:41:09 gun, 3:40:26 chip. Average pace of 8:25....

30 minute run (2.4 miles) with my wife to sort of make up for the long runs we missed due to craft fair goodness.

Ran the Philly Marathon as my wife's pacer/pack mule. She wanted to give up half way, but we pushed on and finished despite the excruciating stitch in her side (that still hasn't gone away).

Harpoon Brewery Oktoberfest Road Race (3.6 miles) . . . 24:52.4 chip, 25:01.7 gun, which works out to 14th in my age group or 47th overall. Not bad for one week past marathon with a bruised up toe.

Scheduled: 16 mile long run.
Actual: 12 mile long run, then 1/2 way to St Patrick's Day 5k at the Wild Rover Pub in Manchester, NH. Then I had my head shaved for Children's cancer research (St Baldrick's Foundation). Good times. (Oddly enough, it wasn't my fastest 5k, but at just under 21 minutes I managed to pull off 11th place in the field.)

20 miler. Last long run before surgery enforced tapertime. Good times.

8 mile long run in the rain. I <3 PA.

20 mile long run

Easy 2 miles @ 7:03
T minus 9
And one week to OG carboload date. mmmmm

5 mile tempo run: warm, 3 miles @ 6:45/m, cool.

4 miles easy at 7:08/m

6 mile tempo run: warm, 4 @ 6:55 (6:51 target, argh), cool.

6 mile easy run again. Fun rest week!

7 mile speedwork. Plan; warm, 3@6:16 w/ .5 jogs, cool. Actual; warm, 1@6:16, 1@7:22, 1@6:08 w/ .5 jogs, cool. In my defense, the 7:22 was almost all uphill.

10k lunchtime loop down Market, out Quail Hill to Benton, along the river trail up to Hilltop, then up to Lake. Tada.

10k tempo run. And it's still not raining.

8 miles, sorta doing speedwork, but no clue where my mile markers were or what my splits were. Overall average about 10 seconds slower than RW claims my fast miles should have been. But I ordered a ForeRunner. Hopefully I'll be able to train less sporadically soon.

Today sucked. Rain all day. Paid $5 to use a treadmill a the nearby gym. 5 miles of intervals (.5/1), but my wife pointed out I did wussy intervals. Gotta step it up.

8 mile run. I called it long run because I've been slacking and haven't done that distance in a while, but I need to do a "real" long run this weekend. Cleverly started with my jaunt down Market, but took Harlan all the way out to the access to the Sac River Trail, and ran that back to the switchbacks up to Hilltop. Good times.

Slow 1.8 miler with my wife to get her back on her feet after injury.

4 miles @31:33. Damn, Calgary is hilly. And/or I'm wicked out of shape.

1.5 mile warmup, 3 mile tempo @ 6:47, 1.5 mile cooldown

5 miles speedwork on a non-standard track. That was confusing. Warm, 2x1600ish@6:24ish w/ 800m jogs, then cool. Felt like crap this morning, but managed to get out there and do it, not too far off pace. Good times.

In other news, I've started the campaign to sucker my wife's family in to including a 5k in this year's Christmas gathering on Amelia Island. (The Festival of Lights 5k in JAX - everyone wears bells!!)

4 mile easy run...

5k with my wife - her first time out since before vacation. She apparently fares better than I.

Easy 5 @ 8:01 or so. Averaged 7:41 I think. Guess I overcompensated for the hills.

Easy 6 miles @ 7:31/m

8 mile "tempo" run, which is still the same pace as my easy run, which is still 30 seconds per mile slower than training plan says my tempo run should be. I need a better plan.
Also, targeting a May 3 marathon; either Tacoma or Eugene, depending on where I am at the time. Woohoo.
...short bike ride around the Sacramento River with my wife at lunchtime. Fun!

5 miles @ 7:55/m

5.5 miles easy run.

5.5 miles easy run.

7 mile tempo run, about 15 seconds off pace. Still using hills as an excuse - we'll have to try this again somewhere flatter post-PHL.

Set out for 8 mile speedwork. Failed abysmally - aborted at 2.69 and pouted for a while.

Three mile easy run. On tempo again. Apparently, I not only ran sooner than I should have after surgery, but I threw my whole schedule off a day. Smeg it.

Three mile easy run. On tempo again. Apparently, I not only ran sooner than I should have after surgery, but I threw my whole schedule off a day. Smeg it.

Three mile easy run. On tempo again. Apparently, I not only ran sooner than I should have after surgery, but I threw my whole schedule off a day. Smeg it.

Hella allergies on a speedwork day. Fun times. 6 miles: warm, 4 @ 6:56 (6:42 target), cool....

4 mile easy run @ 7:28.
Oh, and yesterday I registered to run Philly with my wife in the fall. Contemplating whether I want to apply to do NYC "for me" a few weeks prior, or maybe just the Manchester, VT half in Sept.

3 mile easy run @ 7:11/m . . . snuck it in between downpours. Woot.

6 mile easy run. Plus, my fancy socks came in the mail today. Fun times.

6 mile easy run around Contoocook. Apparently it was 90 degrees this afternoon as well. 90 degrees in NH is significantly less deadly than 90 degrees in ATL.

6 mile easy run around Contoocook...

6 mile easy run somewhere about 20 or seconds under pace. I finally installed Garmin's ANT+ drivers today and let it clear all the saved routes off my watch, forgetting to note the time from today's run. Now I have to learn how to use the Garmin trainer. But at least I don't have to use RunnersWorld to track my runs any more!

Apparently I'm not hard core enough to run in freezing rain. It's been six days now I think. Ew. Hit the treadmill; instead of 7 miles slow, did moderate 5. Then feasted on anniversary goodness.

10k easy run this morning. What a beautiful "after the storm" run; three shopping carts stuck on the bridge (and covered in stream debris), a downed streetlight with it's footing mostly not in the ground, and clear indications of how water flows downhill from all the normal road/trail-side rocks and dirt and such now flooded out to the middle of the trail. Good times. Awesome skies. Hopefully biking to iHop for a free lunch.

Ran 8 mile loop this morning - not only first run after two days of slacking, but first time in 2009 that I was actually able to get up and run in the morning instead of having to squeeze it in to lunch or the 40 minutes between end of work and sunset. MUCH BETTER MOOD. Now I need to get my morning routine in order so it doesn't take me 30 minutes to get on the road.

4 miles along the Capital City State trail on south side of "the other" Madison.

6 mile easy run along Lake Michigan. (First day of "the plan" for New Hampshire Marathon...)

6 mile easy run in Cumberland, ON. Foggy. Hilly. Woot.

4 miles around Medora, ND. It's tough to get any distance in a town this small! Well, unless I wanted to do a wicked hill workout in TRNP. Hmmm..... a little bison dodging might be necessary, but that's all in a day's workout.

11.68 mile bike ride @ lunch. Forgot to hit stop on the watch when we got back, but about 54 minutes or so.

Easy 5 miler turned in to an easy 6.6 miler. Guess zoning out has it's drawbacks.

8 mile easy run. Came in just under an hour for the first time. Two seconds under, but under nonetheless. Yup.

6 miles @ 7:22/m

5 mile easy run

6 mile easy run w/ quarter mile pickup.

Five mile easy run. Woot.

4 mile easy run.

4 mile easy run

6 miles easy run. Finally. (Missed long run this weekend due to Revolution game and long walks on the beach - literally - and felt like hell yesterday.)

5.5 mile easy run...

6 mile easy run

6 miles easy run. Target 8:01, actual 7:41.

7 mile speedwork; warm, 5 @ 6:40 (6:14 target :-(...), cool.
Then 14 mile bike ride for groceries, library goodness, and the like.
Then Trader Joe's pesto tortellini with olive oil, feta, and almonds. Mmmm. And my wife's mini brownies with port for dessert. A perfect day - despite (perhaps in part because of) spending an hour on the phone with Dell to diagnose bad hardware on my work laptop.

5 mile tempo; warm, 3 @ 6:35, cool
T minus 10

Six miles; warm, 4 tempo @ 6:42, cool

2009 NH D.A.R.E. Classic at New Hampshire Motor Speedway. A lot of fun, but getting up at 3 am for work didn't leave me in great shape for racing at 6 pm, so it wasn't a day to break my PR (19:18). Pulled a sub-20 nonetheless (20:00 on the official record) and ate way too much pizza.

The rain from last week returned on Sunday. And kept on going all through Monday. And Tuesday. And today. So I finally sucked it up and went to the gym for intervals, trying to figure out what the right pace is. Did .5m @ 6.5mph, .5m @ 8mph, .5m @ 8.5mph, .5m @ 9mph, .5m @ 6.5mph, .5m @ 9.5mph, .5m increasing from 9.5 to 10mph, .5m @ 6.5mph, .5m @ 10.5mph, .3m @ 6.5mph, and .2m @ 11mph. It's nice to easily know how fast you're going, but treadmills still suck.

The sun is finally out! Rock. Popped out at lunch for a 13 mile bike ride, but missed a turn, so it ended up being a 15 mile ride. Good times. Unhappy wife.

5 mile easy run, down Market St, a bit of Caldwell Park, and back up Market. Looked at the elevation for this route for the first time ((Click for the Link ...) and feel like it's not as bad as I think it is (only 175 feet in 3/4 mile). Either way, definitely need to step up if I'm going to reach 100 miles for January.

4 miles; same route as yesterday. Easy run; just a bit faster, probably because I ran midday and wanted to get the hell out of the sun. That'll teach me to stay up past my bedtime playing pub trivia!

Oh, and I registered for the NH Marathon, since I didn't make the NYC lottery. Had to add it to Athlinks. Sheesh; ought to be "quaint" compared to AUS, PHL, and EUG.

5k easy run around Medora. Jeez it's hot in the prairie. Followed up with a bike ride to the PO and ice cream shop. Mmmmm.

4 miles in 28:58. First run since before vacation - felt like my first run ever. Ugh. The only thing worse than the e-mail at work after coming back from 25 days of vacation is getting back in to routines.

Training plan day 3: (day 2 was XT, bike ride cut short by low temps and hail) . . . tempo run: warm, 3 @ 6:42, cool. 6:42 is tough for me without the adrenaline of a race.

Plan: warm, 2x1m@6:17 w/ 1/2m jogs, cool
Actual: warm, 1@6:17, jog, 1@6:54 (damn hills!), jog, cool
At least it wasn't raining or hailing today. Woot.

3 mile tempo (plus warm and cool) @6:48 against 6:39 target. Garrr.

45 minutes weight training. Bike ride cancelled due to dubious skies.

5 miles @ 7:43/mile
(Got up before work to run for the first time in months. Do I get a prize?)

Set out for a 6 mile run, missed a turn, ran 10.7 in 1:23:26. Good times.

Bike ride to/from library; about 5 miles in about a half hour each way.

5 mile speedwork. w, 1@6:14, jog, 1@6:29, jog, cool . . . 6:24 targets. eh.

5 miles speedwork. Supposed to be 4x800@3:02 w/ 400 jogs, but ended up hitting the 800s at 2:56, 3:01, 3:06, and 3:07, respectively. Probably would have been closer if my warmup wasn't a 6:10 mile. Didn't know I could do that . . .

5 mile speedwork; 1 mile warmup, 3 mile @ 6:26, 1 mile cool

5 mile speedwork; w, 4 x 800 @ 3:02 w/ 400 jogs, cool . . . not too far off pace: 2:55, 3:03, 3:04, 3:10

VERY easy run (55 hours post-vas) of 5.5 miles. Of course, the sun is setting earlier and I nearly got run over by a cop. Where's that reflective shirt?