High-Octane Running Blog at FastRunningBlog.Com http://ptatum.fastrunningblog.com/ Sun, 26 Jan 2020 02:40:36 FeedCreator 1.7.2 Sat, Jan 25, 2020 http://ptatum.fastrunningblog.com/blog-01-25-2020.html <p>Still trying to get some speed back. Warmed up for the first two miles. Had a couple of fast miles in the middle but hit the hills at mile 6 and it really slowed me down, then ran the last two miles easy as a cool-down. (I think it&#39;s 12 weeks until Boston!</p> <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>8:36:00</td> <td>119</td> <td>57%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>8:42:00</td> <td>134</td> <td>68%</td> </tr> <tr height="20"> <td height="20" style="height:20px;">3</td> <td>6:53:00</td> <td>147</td> <td>76%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>6:54:00</td> <td>159</td> <td>84%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">5</td> <td>7:09:00</td> <td>165</td> <td>87%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">6</td> <td>7:26:00</td> <td>159</td> <td>84%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>7:29:00</td> <td>153</td> <td>80%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">8</td> <td>7:28:00</td> <td>156</td> <td>82%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>8:45:00</td> <td>145</td> <td>75%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">10</td> <td>8:18:00</td> <td>148</td> <td>77%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>77:40:00</td> <td>149</td> <td>77%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>7:46:00</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> <p>&nbsp;</p> Sat, 25 Jan 2020 07:00:00 Thu, Jan 23, 2020 http://ptatum.fastrunningblog.com/blog-01-23-2020.html <p>7 Mile Progressive Run (Trying to get some speed back).</p> <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>8:00:00</td> <td>141</td> <td>72%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>7:46:00</td> <td>144</td> <td>74%</td> </tr> <tr height="22"> <td height="22" style="height:22px;">3</td> <td>7:46:00</td> <td>147</td> <td>76%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>7:30:00</td> <td>149</td> <td>78%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">5</td> <td>7:34:00</td> <td>159</td> <td>84%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">6</td> <td>7:42:00</td> <td>163</td> <td>86%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>7:16:00</td> <td>168</td> <td>89%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>53:34:00</td> <td>153</td> <td>80%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>7:39:09</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Thu, 23 Jan 2020 07:00:00 Wed, Jan 22, 2020 http://ptatum.fastrunningblog.com/blog-01-22-2020.html <p>Nasty weather outside so I opted for the TM today. Decided on a long steady run. 15 miles @ 10 minute pace. That&#39;s 2.5 hour on my feet, almost the time of running a full marathon. :-)</p> <p>Oh, by the way, did I mention I hate running this slow?</p> Wed, 22 Jan 2020 07:00:00 Tue, Jan 21, 2020 http://ptatum.fastrunningblog.com/blog-01-21-2020.html <p>Very slow recovery run. I hate these type runs! :-) One good thing is this same run 3 months ago, with the same HR effort, was a 9:33 avg. pace.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height:17px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>9:10:00</td> <td>118</td> <td>57%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>9:09:00</td> <td>126</td> <td>62%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">3</td> <td>9:00:00</td> <td>126</td> <td>62%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>9:08:00</td> <td>127</td> <td>63%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">5</td> <td>8:53:00</td> <td>127</td> <td>63%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">6</td> <td>8:34:00</td> <td>127</td> <td>63%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>9:17:00</td> <td>129</td> <td>64%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>63:11:00</td> <td>126</td> <td>62%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>9:01:34</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Tue, 21 Jan 2020 07:00:00 Mon, Jan 20, 2020 http://ptatum.fastrunningblog.com/blog-01-20-2020.html <p>3 Days off -- Gone to a big Team Roping -- Won 3rd out of 400 Teams -- Qualified for the Finals in Las Vegas in December -- Big Win...!!!</p> <p>With the 3 days off I was feeling good. Planned on running 13 but decided about halfway through to go ahead and run 15. Didin&#39;t realize pace wise what I was doing until it was finished but pleased with the progressive pace of the run.&nbsp;</p> <table border="0" cellpadding="0" cellspacing="0" style="width:343px;" width="345"> <colgroup> <col /> <col /> <col span="3" /> </colgroup> <tbody> <tr height="21"> <td height="21" style="height:21px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> <td style="width:65px;">Max HR</td> </tr> <tr height="17"> <td height="17" style="height:17px;">1</td> <td>8:16:00</td> <td>124</td> <td>61%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>8:11:00</td> <td>139</td> <td>71%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>7:57:00</td> <td>139</td> <td>71%</td> <td>&nbsp;</td> </tr> <tr height="20"> <td height="20" style="height:20px;">4</td> <td>7:58:00</td> <td>150</td> <td>78%</td> <td>big hill</td> </tr> <tr height="20"> <td height="20" style="height:20px;">5</td> <td>7:55:00</td> <td>145</td> <td>75%</td> <td>8:03:24</td> </tr> <tr height="17"> <td height="17" style="height:17px;">6</td> <td>7:50:00</td> <td>147</td> <td>76%</td> <td>139</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>8:01:00</td> <td>148</td> <td>77%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">8</td> <td>7:46:00</td> <td>148</td> <td>77%</td> <td>hill</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>7:26:00</td> <td>151</td> <td>79%</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">10</td> <td>7:41:00</td> <td>154</td> <td>81%</td> <td>7:44:48</td> </tr> <tr height="17"> <td height="17" style="height:17px;">11</td> <td>7:43:00</td> <td>157</td> <td>83%</td> <td>150</td> </tr> <tr height="17"> <td height="17" style="height:17px;">12</td> <td>7:54:00</td> <td>157</td> <td>83%</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">13</td> <td>7:16:00</td> <td>157</td> <td>83%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">14</td> <td>7:20:00</td> <td>158</td> <td>84%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">15</td> <td>7:23:00</td> <td>165</td> <td>87%</td> <td>7:31:12</td> </tr> <tr height="18"> <td height="18" style="height:18px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>159</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>116:37:00</td> <td>149</td> <td>78%</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Pace</td> <td>7:46:28</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>WT</td> </tr> <tr height="17"> <td height="17" style="height:17px;width:65px;">Temp</td> <td style="width:81px;">45-50</td> <td style="width:65px;">&nbsp;</td> <td style="width:65px;">&nbsp;</td> <td style="width:65px;">150</td> </tr> </tbody> </table> Mon, 20 Jan 2020 07:00:00 Fri, Jan 17, 2020 http://ptatum.fastrunningblog.com/blog-01-17-2020.html <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="21"> <td height="21" style="height:21px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="20"> <td height="20" style="height:20px;">1</td> <td>8:59:00</td> <td>134</td> <td>68%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>8:58:00</td> <td>125</td> <td>61%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>8:59:00</td> <td>129</td> <td>64%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>8:59:00</td> <td>128</td> <td>63%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Total</td> <td>35:55:00</td> <td>129</td> <td>64%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>8:58:45</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> <p>1/2 Mile not shown.&nbsp;</p> Fri, 17 Jan 2020 07:00:00 Thu, Jan 16, 2020 http://ptatum.fastrunningblog.com/blog-01-16-2020.html <p>Tried something different today. Ran a two-a-day. 9 miles in the morning and 6 miles in the evening.</p> <p>MORNING RUN (Steady State Run)</p> <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height:17px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>8:29:00</td> <td>122</td> <td>59%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>8:10:00</td> <td>135</td> <td>68%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">3</td> <td>7:56:00</td> <td>134</td> <td>68%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>8:34:00</td> <td>138</td> <td>70%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">5</td> <td>8:23:00</td> <td>140</td> <td>72%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">6</td> <td>8:34:00</td> <td>139</td> <td>71%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>8:20:00</td> <td>138</td> <td>70%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">8</td> <td>8:08:00</td> <td>139</td> <td>71%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>8:31:00</td> <td>143</td> <td>74%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>75:05:00</td> <td>136</td> <td>69%</td> </tr> <tr height="17"> <td height="17" style="height:17px;"><strong>Pace</strong></td> <td><strong>8:20:33</strong></td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> <p>&nbsp;EVENING RUN (Progressive Run)</p> <table border="0" cellpadding="0" cellspacing="0" style="width:277px;" width="279"> <colgroup> <col /> <col /> <col span="2" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height:17px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>7:47:00</td> <td>130</td> <td>65%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>7:45:00</td> <td>139</td> <td>71%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">3</td> <td>7:39:00</td> <td>155</td> <td>82%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>7:18:00</td> <td>155</td> <td>82%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">5</td> <td>7:11:00</td> <td>156</td> <td>82%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">6</td> <td>6:50:00</td> <td>163</td> <td>86%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Total</td> <td>44:30:00</td> <td>150</td> <td>78%</td> </tr> <tr height="18"> <td height="18" style="height:18px;"><strong>Pace</strong></td> <td><strong>7:25:00</strong></td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Thu, 16 Jan 2020 07:00:00 Tue, Jan 14, 2020 http://ptatum.fastrunningblog.com/blog-01-14-2020.html <p>Ran another 15 today but as a steady state run. Forgot to put on my HR monitor so I don&#39;t have that data. I really don&#39;t like these kind of runs! Always seems harder than it should.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:212px;" width="213"> <colgroup> <col /> <col /> <col /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">1</td> <td>8:35:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>8:34:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>8:36:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>8:36:00</td> <td>&nbsp;</td> </tr> <tr height="21"> <td height="21" style="height:21px;">5</td> <td>8:31:00</td> <td>8:34:24</td> </tr> <tr height="20"> <td height="20" style="height:20px;">6</td> <td>8:36:00</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">7</td> <td>8:32:00</td> <td>&nbsp;</td> </tr> <tr height="21"> <td height="21" style="height:21px;">8</td> <td>8:37:00</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>8:33:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">10</td> <td>8:36:00</td> <td>8:34:48</td> </tr> <tr height="18"> <td height="18" style="height:18px;">11</td> <td>8:32:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">12</td> <td>8:37:00</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">13</td> <td>8:20:00</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">14</td> <td>8:40:00</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">15</td> <td>8:38:00</td> <td>8:33:24</td> </tr> <tr height="17"> <td height="17" style="height:17px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>128:33:00</td> <td>0</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>8:34:12</td> <td>&nbsp;</td> </tr> </tbody> </table> Tue, 14 Jan 2020 07:00:00 Sun, Jan 12, 2020 http://ptatum.fastrunningblog.com/blog-01-12-2020.html <p>Ran Big Loop, Church Route, and Smallville to make 15 miles. This is not my easiest long run route. Ran this as a progressive (5 mile increments) run. Feel pretty good about it as I just ran a pretty hard 10 miles yesterday. Building the mileage, should be hitting over 50 per week next week.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:343px;" width="345"> <colgroup> <col /> <col /> <col span="3" /> </colgroup> <tbody> <tr height="21"> <td height="21" style="height:21px;width:65px;">Mile</td> <td style="width:81px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> <td style="width:65px;">5 Mile Avg</td> </tr> <tr height="21"> <td height="21" style="height:21px;">1</td> <td>8:52:00</td> <td>121</td> <td>59%</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>8:48:00</td> <td>132</td> <td>66%</td> <td>&nbsp;</td> </tr> <tr height="21"> <td height="21" style="height:21px;">3</td> <td>8:28:00</td> <td>130</td> <td>65%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>8:46:00</td> <td>139</td> <td>71%</td> <td>&nbsp;</td> </tr> <tr height="22"> <td height="22" style="height:23px;">5</td> <td>8:05:00</td> <td>135</td> <td>68%</td> <td>8:35:48</td> </tr> <tr height="17"> <td height="17" style="height:17px;">6</td> <td>8:16:00</td> <td>132</td> <td>66%</td> <td>131</td> </tr> <tr height="18"> <td height="18" style="height:18px;">7</td> <td>8:17:00</td> <td>140</td> <td>72%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">8</td> <td>8:11:00</td> <td>138</td> <td>70%</td> <td>&nbsp;</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>8:02:00</td> <td>139</td> <td>71%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">10</td> <td>8:09:00</td> <td>142</td> <td>73%</td> <td>8:11:00</td> </tr> <tr height="18"> <td height="18" style="height:18px;">11</td> <td>7:50:00</td> <td>145</td> <td>75%</td> <td>138</td> </tr> <tr height="18"> <td height="18" style="height:18px;">12</td> <td>7:42:00</td> <td>152</td> <td>80%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">13</td> <td>7:46:00</td> <td>149</td> <td>78%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">14</td> <td>7:31:00</td> <td>153</td> <td>80%</td> <td>&nbsp;</td> </tr> <tr height="20"> <td height="20" style="height:20px;">15</td> <td>7:12:00</td> <td>160</td> <td>85%</td> <td>7:36:12</td> </tr> <tr height="21"> <td height="21" style="height:21px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>152</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>121:55:00</td> <td>140</td> <td>72%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>8:07:40</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Sun, 12 Jan 2020 07:00:00 Sat, Jan 11, 2020 http://ptatum.fastrunningblog.com/blog-01-11-2020.html <p>Nice day to run! Feeling pretty strong.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="17"> <td height="17" style="height:17px;">1</td> <td>7:58:00</td> <td>127</td> <td>63%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>7:44:00</td> <td>141</td> <td>72%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>7:35:00</td> <td>145</td> <td>75%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>7:26:00</td> <td>144</td> <td>74%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">5</td> <td>7:41:00</td> <td>147</td> <td>76%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">6</td> <td>7:39:00</td> <td>152</td> <td>80%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">7</td> <td>7:45:00</td> <td>154</td> <td>81%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">8</td> <td>7:33:00</td> <td>155</td> <td>82%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>7:46:00</td> <td>157</td> <td>83%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">10</td> <td>7:34:00</td> <td>162</td> <td>86%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>76:41:00</td> <td>148</td> <td>77%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Pace</td> <td>7:40:06</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;width:65px;">Temp</td> <td style="width:65px;">43</td> <td style="width:65px;">Humidity</td> <td style="width:65px;">67</td> </tr> <tr height="17"> <td height="17" style="height:17px;width:65px;">Dew Point</td> <td style="width:65px;">37</td> <td style="width:65px;">Wind</td> <td style="width:65px;">15</td> </tr> </tbody> </table> Sat, 11 Jan 2020 07:00:00 Thu, Jan 09, 2020 http://ptatum.fastrunningblog.com/blog-01-09-2020.html <p>Last day Callie and I get to run together as she is headig home in the morning.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="21"> <td height="21" style="height:21px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="17"> <td height="17" style="height:17px;">1</td> <td>8:57:00</td> <td>120</td> <td>58%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>8:50:00</td> <td>132</td> <td>66%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">3</td> <td>7:02:00</td> <td>138</td> <td>70%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>9:47:00</td> <td>135</td> <td>68%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">5</td> <td>7:45:00</td> <td>136</td> <td>69%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">6</td> <td>7:40:00</td> <td>146</td> <td>76%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">7</td> <td>7:57:00</td> <td>139</td> <td>71%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">8</td> <td>7:52:00</td> <td>143</td> <td>74%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">9</td> <td>9:05:00</td> <td>127</td> <td>63%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">10</td> <td>9:36:00</td> <td>129</td> <td>64%</td> </tr> <tr height="20"> <td height="20" style="height:20px;">Total</td> <td>84:31:00</td> <td>135</td> <td>68%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>8:27:06</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Thu, 09 Jan 2020 07:00:00 Tue, Jan 07, 2020 http://ptatum.fastrunningblog.com/blog-01-07-2020.html <p>5 Miles @ 7:15 Pace.&nbsp; I&#39;ll be working to get the average on this run in the 6&#39;s. :-)</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height:17px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="21"> <td height="21" style="height:21px;">1,75</td> <td>9:07:00</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>6:56:00</td> <td>141</td> <td>72%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>7:22:00</td> <td>154</td> <td>81%</td> </tr> <tr height="22"> <td height="22" style="height:22px;">3</td> <td>7:34:00</td> <td>159</td> <td>84%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>7:05:00</td> <td>162</td> <td>86%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">5</td> <td>7:18:00</td> <td>165</td> <td>87%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">0.25</td> <td>9:00:00</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="20"> <td height="20" style="height:20px;">Total</td> <td>36:15:00</td> <td>156</td> <td>82%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">Pace</td> <td>7:15:00</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Tue, 07 Jan 2020 07:00:00 Mon, Jan 06, 2020 http://ptatum.fastrunningblog.com/blog-01-06-2020.html <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="21"> <td height="21" style="height:21px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="17"> <td height="17" style="height:17px;">1</td> <td>8:20:00</td> <td>143</td> <td>74%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">2</td> <td>8:19:00</td> <td>139</td> <td>71%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">3</td> <td>8:09:00</td> <td>136</td> <td>69%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>7:49:00</td> <td>141</td> <td>72%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>32:37:00</td> <td>140</td> <td>71%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Pace</td> <td>8:09:15</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Mon, 06 Jan 2020 07:00:00 Sun, Jan 05, 2020 http://ptatum.fastrunningblog.com/blog-01-05-2020.html <p>15 Miles @ 8:39 Pace with Callie. Ran the big loop, chruch route and smallville.</p> Sun, 05 Jan 2020 07:00:00 Sat, Jan 04, 2020 http://ptatum.fastrunningblog.com/blog-01-04-2020.html <p>5 Slow with Callie &amp; Kida.</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>8:45:00</td> <td>124</td> <td>139%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>9:15:00</td> <td>123</td> <td>60%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>8:50:00</td> <td>122</td> <td>59%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>9:00:00</td> <td>124</td> <td>61%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">5</td> <td>9:12:00</td> <td>128</td> <td>63%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="21"> <td height="21" style="height:21px;">Total</td> <td>45:02:00</td> <td>124</td> <td>76%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>9:00:24</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Sat, 04 Jan 2020 07:00:00 Fri, Jan 03, 2020 http://ptatum.fastrunningblog.com/blog-01-03-2020.html <p>9 Miles. 1.5 Mile Warm-up. (4) 3 Mile Runs at Half Marathon Pace. 1.5 Mile Cool-Down.</p> Fri, 03 Jan 2020 07:00:00 Thu, Jan 02, 2020 http://ptatum.fastrunningblog.com/blog-01-02-2020.html <p>3 Miles @8:52 Pace.</p> Thu, 02 Jan 2020 07:00:00 Wed, Jan 01, 2020 http://ptatum.fastrunningblog.com/blog-01-01-2020.html <p>5 Miles with Callie&#39;s dog Kida. This dog is pretty fast! Had no problem keeping up with me!</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height:17px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>7:58:00</td> <td>135</td> <td>139%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>7:48:00</td> <td>144</td> <td>74%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>7:34:00</td> <td>142</td> <td>73%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>7:10:00</td> <td>147</td> <td>76%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">5</td> <td>6:35:00</td> <td>155</td> <td>82%</td> </tr> <tr height="20"> <td height="20" style="height:20px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>37:05:00</td> <td>145</td> <td>89%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>7:25:00</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Wed, 01 Jan 2020 07:00:00 Tue, Dec 31, 2019 http://ptatum.fastrunningblog.com/blog-12-31-2019.html <p>1.5 Mile Warm-Up - (8) 300 Meter Uphill/Downhill - 1.5 Mile Cool-Down. 7.3 Miles Total</p> Tue, 31 Dec 2019 07:00:00 Mon, Dec 30, 2019 http://ptatum.fastrunningblog.com/blog-12-30-2019.html <p>Ran the Small Loop as a Progressive Run. (with the dog Kida)</p> <table border="0" cellpadding="0" cellspacing="0" style="width:261px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Mile</td> <td style="width:65px;">Time</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1</td> <td>8:19:00</td> <td>157</td> <td>83%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">2</td> <td>8:13:00</td> <td>142</td> <td>73%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">3</td> <td>8:08:00</td> <td>136</td> <td>69%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>8:00:00</td> <td>145</td> <td>75%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">5</td> <td>7:53:00</td> <td>148</td> <td>77%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">6</td> <td>7:41:00</td> <td>147</td> <td>76%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">7</td> <td>7:29:00</td> <td>154</td> <td>81%</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Total</td> <td>55:43:00</td> <td>147</td> <td>76%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">Pace</td> <td>7:57:34</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Mon, 30 Dec 2019 07:00:00 Sat, Dec 28, 2019 http://ptatum.fastrunningblog.com/blog-12-28-2019.html <table border="0" cellpadding="0" cellspacing="0" style="width:335px;" width="337"> <colgroup> <col span="4" /> <col /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height:18px;width:65px;">Miles</td> <td style="width:65px;">Avg. Pace</td> <td style="width:65px;">HR</td> <td style="width:65px;">HR %</td> <td style="width:73px;">Max HR</td> </tr> <tr height="18"> <td height="18" style="height:18px;">1.5</td> <td>9:17:00</td> <td>131</td> <td>65%</td> <td>Warm-up</td> </tr> <tr height="18"> <td height="18" style="height:18px;">4</td> <td>7:43:00</td> <td>144</td> <td>74%</td> <td rowspan="4" style="width:73px;">2:30 Min<br /> Between</td> </tr> <tr height="21"> <td height="21" style="height:21px;">4</td> <td>7:40:00</td> <td>151</td> <td>79%</td> </tr> <tr height="20"> <td height="20" style="height:20px;">4</td> <td>7:44:00</td> <td>155</td> <td>82%</td> </tr> <tr height="17"> <td height="17" style="height:17px;">4</td> <td>7:47:00</td> <td>156</td> <td>82%</td> </tr> <tr height="21"> <td height="21" style="height:21px;">1.5</td> <td>9:12:00</td> <td>142</td> <td>73%</td> <td>Cool-Down</td> </tr> <tr height="17"> <td height="17" style="height:17px;">12 Total</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">&nbsp;</td> <td>&nbsp;</td> <td>126</td> <td>65%</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height:18px;">Pace</td> <td>7:43:30</td> <td>&nbsp;</td> <td style="width:65px;">Temp</td> <td style="width:73px;">65</td> </tr> <tr height="18"> <td colspan="5" height="52" rowspan="3" style="height:52px;width:335px;">3 Mile warm-up, Then 4 sets of 4 miles @ Marathon Pace</td> </tr> <tr height="17"> </tr> <tr height="17"> </tr> </tbody> </table> Sat, 28 Dec 2019 07:00:00 Thu, Dec 26, 2019 http://ptatum.fastrunningblog.com/blog-12-26-2019.html <p style="color: rgb(0, 0, 0); font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">Ran the small loop with Callie and her dog Kida.</p> <table border="0" cellpadding="0" cellspacing="0" style="color: rgb(0, 0, 0); font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; width: 261px; word-spacing: 0px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="18"> <td height="18" style="height: 18px; width: 65px;">Mile</td> <td style="width: 65px;">Time</td> <td style="width: 65px;">HR</td> <td style="width: 65px;">HR %</td> </tr> <tr height="18"> <td height="18" style="height: 18px;">1</td> <td>8:33:00</td> <td>120</td> <td>58%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">2</td> <td>8:42:00</td> <td>130</td> <td>65%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">3</td> <td>8:14:00</td> <td>133</td> <td>67%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">4</td> <td>8:13:00</td> <td>133</td> <td>67%</td> </tr> <tr height="17"> <td height="17" style="height: 17px;">5</td> <td>8:26:00</td> <td>141</td> <td>72%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">6</td> <td>8:27:00</td> <td>143</td> <td>74%</td> </tr> <tr height="18"> <td height="18" style="height: 18px;">7</td> <td>8:11:00</td> <td>142</td> <td>73%</td> </tr> <tr height="22"> <td height="22" style="height: 23px;">Total</td> <td>58:46:00</td> <td>135</td> <td>68%</td> </tr> <tr height="17"> <td height="17" style="height: 17px;">Pace</td> <td>8:23:43</td> <td>&nbsp;</td> </tr> </tbody> </table> Thu, 26 Dec 2019 07:00:00 Wed, Dec 25, 2019 http://ptatum.fastrunningblog.com/blog-12-25-2019.html <p style="color: rgb(0, 0, 0); font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">MERRY CHRISTMAS..!!!</p> <p style="color: rgb(0, 0, 0); font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;">Callie is staying with us for a couple of week so we get to run together!</p> <table border="0" cellpadding="0" cellspacing="0" style="color: rgb(0, 0, 0); font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; width: 261px; word-spacing: 0px;" width="264"> <colgroup> <col span="4" /> </colgroup> <tbody> <tr height="17"> <td height="17" style="height: 17px; width: 65px;">Mile</td> <td style="width: 65px;">Time</td> <td style="width: 65px;">HR</td> <td style="width: 65px;">HR %</td> </tr> <tr height="17"> <td height="17" style="height: 17px;">1</td> <td>9:07:00</td> <td>118</td> <td>139%</td> </tr> <tr height="18"> <td height="18" style="height: 18px;">2</td> <td>9:08:00</td> <td>126</td> <td>62%</td> </tr> <tr height="18"> <td height="18" style="height: 18px;">3</td> <td>9:03:00</td> <td>129</td> <td>64%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">4</td> <td>9:10:00</td> <td>131</td> <td>65%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">5</td> <td>9:03:00</td> <td>134</td> <td>68%</td> </tr> <tr height="21"> <td height="21" style="height: 21px;">&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> <tr height="18"> <td height="18" style="height: 18px;">Total</td> <td>45:31:00</td> <td>128</td> <td>80%</td> </tr> <tr height="17"> <td height="17" style="height: 17px;">Pace</td> <td>9:06:12</td> <td>&nbsp;</td> <td>&nbsp;</td> </tr> </tbody> </table> Wed, 25 Dec 2019 07:00:00