joelmaxwell.com

Friday Morning PT

Joel — Fri, 06 Nov 2009 13:02:44 +0000

This morning I felt fully recovered from the marathon…for the first two miles. The home stretch left my legs feeling flubbery. Looking forward to resting this weekend and starting fresh on Monday! 2.58 miles in 21:00.

Activity

Route:	–	Elev. Avg:	1086 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	11/06/09	Up/Downhill:	[+141/-141]
Time:	05:56 AM	Difficulty:	1.9 / 5.0

Weather:	Fair
	46 F temp; 76% humidity
	46 F heat index; winds SE 10

Performance

Distance:	2.58 miles
Time:	0:21:00
Speed:	7.4 mph
Pace:	8' 08 /mi
Calories:	357

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 55	-0' 13	7.6	+0.2	+13 ft
2	7' 56	-0' 12	7.6	+0.2	-23 ft
end	8' 46	+0' 38	6.8	-0.5	+10 ft
Versus average of 8' 08 min/mile

Posted from runtracker.runnersworld.com

Farklet Run

Joel — Wed, 04 Nov 2009 13:07:01 +0000

I’m starting to feel close to normal again three days after the marathon. This morning we embarked on a farklet run, meaning we warmed up at a steady pace for 8 minutes then would sprint for 45 seconds followed by 75 seconds of jogging. I felt great…2.45 miles in 19:40.

Activity

Route:	–	Elev. Avg:	1093 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+3 ft
Date:	11/04/09	Up/Downhill:	[+144/-141]
Time:	05:54 AM	Difficulty:	1.7 / 5.0

Weather:	Fair
	45 F temp; 70% humidity
	45 F heat index; winds SW 6

Performance

Distance:	2.45 miles
Time:	0:19:40
Speed:	7.5 mph
Pace:	8' 02 /mi
Calories:	336

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 29	+0' 27	7.1	-0.4	+29 ft
2	7' 31	-0' 31	8.0	+0.5	-17 ft
end	8' 00	-0' 02	7.5	+0.0	-10 ft
Versus average of 8' 02 min/mile

Posted from runtracker.runnersworld.com

News-Leader Story About Marathon

Joel — Mon, 02 Nov 2009 14:10:03 +0000

The only inaccuracy is I joined the Army Reserve in 1992.

http://www.news-leader.com/article/20091102/NEWS01/911020358

Day 1 PT

Joel — Mon, 02 Nov 2009 13:25:09 +0000

0545 came early this morning and the pain came with it. After we finished stretching, our only activity was a short 1.9 mile trail run. While it hurt considerably, I think it will help get rid of the soreness a lot faster than if I had done nothing. 1.9 miles in 16:32.

Activity

Route:	–	Elev. Avg:	1085 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	11/02/09	Up/Downhill:	[+108/-108]
Time:	06:01 AM	Difficulty:	1.3 / 5.0

Weather:	Fair
	50 F temp; 73% humidity
	50 F heat index; winds SW 6

Performance

Distance:	1.90 miles
Time:	0:16:32
Speed:	6.9 mph
Pace:	8' 42 /mi
Calories:	261

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 19	-0' 23	7.2	+0.3	-13 ft
end	9' 02	+0' 20	6.6	-0.3	+13 ft
Versus average of 8' 42 min/mile

Posted from runtracker.runnersworld.com

Bass Pro Marathon

Joel — Mon, 02 Nov 2009 00:01:23 +0000

My morning started off perfect with a 5:00 am wake up call. The weather was awesome, couldn’t have asked for any better. Shortly after 6 we were in route to Bass Pro.
Once we arrived, we saw some great friends; Dave & Kelly, Dwight & Kara, Scott Griffith, Stein, LTC Winkler, and Gene Thomlinson to name a few. Quickly the time passed and we were lined up ready to go. I was a little disappointed they didn’t have any pacers; however, my Garmin was fully prepared to fill the void.
Starting out, my focus was to hold back and stay close to a 9:00 minute pace. Mile 1 - 8:38, 2 - 8:58, 3 - 8:58, 4 - 8:47, 5 - 9:06. The fifth mile featured the first of many water crossings as we ran through the tunnel under Battlefield…I was really worried because both socks were wet, but it was ultimately not an issue. Mile 6 - 9:02, 7 - 9:01, 8 - 9:24, 9 - 9:19, 10 - 9:25…a new PR for 10 miles.
Mile eleven I had to stop for my first of two porta potty stops…I was hydrating well and the cool weather kept me from sweating it out. Mile 11 - 10:13, 12 - 9:20, 13 - 9:47, a half marathon split of 2:00, Mile14 - 10:07, 15 - 10:09, 16 - 10:28, 17 - 10:23, 18 - 10:54; right at the 18 mile marker is where I got a cramp in my side. I thought it was also where my pace slowed; however, looking at the splits now it is obvious I was already slipping a little.
Mile 18 through 23 featured another 16 or so water crossings…it was an out and back segment so we got it twice. The pain in my legs became incredible from mile 18 to the finish, I knew I had hit the wall and I quit caring about my pace…it was all about finishing from here. Thankfully there were aid stations about every mile and a half, and I made a decision I would walk all remaining aid stations and shuffle the best I could for the rest. Mile 19 - 11:55, 20 - 11:58, 21 - 12:42, 22 - 13:27 (second porta potty break), 23 - 12:47, 24 - 12:33, 25 - 14:13 (dead tired), 26 - 12:23.
I had planned on running a fast mile 26 and the last .2; however, I had nothing left. I was very pleased for my first marathon…26.2 miles in 4:36:28.
One other note of interest, Paul Logsdon, the public relations director at Evangel University called the Springfield News-Leader and gave them my back story of getting ran over working security back in 2000. They interviewed me after the race and did a short breaking news story on their web site fore shadowing a full story tomorrow. Here is the link: http://www.news-leader.com/article/20091101/BREAKING01/91101011/-1/RSS

Activity

Route:	–	Elev. Avg:	1230 ft
Location:	Springfield, MO	Elev. Gain:	-7 ft
Date:	11/01/09	Up/Downhill:	[+836/-843]
Time:	06:03 AM	Difficulty:	4.2 / 5.0

Weather:	Fair
	61 F temp; 49% humidity
	61 F heat index; winds SE 13

Performance

Distance:	26.19 miles
Time:	4:36:28
Speed:	5.7 mph
Pace:	10' 33 /mi
Calories:	3505

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 39	-1' 54	6.9	+1.2	-3 ft
2	8' 58	-1' 35	6.7	+1.0	+20 ft
3	8' 58	-1' 35	6.7	+1.0	-16 ft
4	8' 47	-1' 46	6.8	+1.1	-82 ft
5	9' 06	-1' 27	6.6	+0.9	-29 ft
6	9' 02	-1' 31	6.6	+1.0	-26 ft
7	9' 01	-1' 32	6.7	+1.0	-23 ft
8	9' 24	-1' 09	6.4	+0.7	+10 ft
9	9' 19	-1' 14	6.4	+0.7	-9 ft
10	9' 25	-1' 08	6.4	+0.7	-3 ft
11	10' 13	-0' 20	5.9	+0.2	+26 ft
12	9' 20	-1' 13	6.4	+0.7	+36 ft
13	9' 47	-0' 46	6.1	+0.4	+33 ft
14	10' 07	-0' 26	5.9	+0.2	+65 ft
15	10' 09	-0' 24	5.9	+0.2	-13 ft
16	10' 28	-0' 05	5.7	+0.0	-19 ft
17	10' 23	-0' 10	5.8	+0.1	-23 ft
18	10' 54	+0' 21	5.5	-0.2	-14 ft
19	11' 55	+1' 22	5.0	-0.7	-32 ft
20	11' 58	+1' 25	5.0	-0.7	-26 ft
21	12' 42	+2' 09	4.7	-1.0	-3 ft
22	13' 27	+2' 54	4.5	-1.2	+19 ft
23	12' 47	+2' 14	4.7	-1.0	+40 ft
24	12' 33	+2' 00	4.8	-0.9	+9 ft
25	14' 13	+3' 40	4.2	-1.5	+26 ft
26	12' 23	+1' 50	4.8	-0.8	+39 ft
end	9' 47	-0' 46	6.1	+0.4	-6 ft
Versus average of 10' 33 min/mile

Posted from runtracker.runnersworld.com

Jeremiah’s 5K

Joel — Sun, 01 Nov 2009 00:11:21 +0000

I ran/walked the Bass Pro Shop Outdoor Fitness Festival 5k with Jeremiah this morning. He was so excited to run in such a long race. His first mile started off strong, 12:47; however, he quickly tired. Mile two was 16:05 and mile 3 was 15:42. Once he could see the finish line he took off again, back to a 12:47 pace. He did run the whole thing…no walk breaks at all. He plans to do a lot more training before his next 5k…not bad for a first one; 5k in 45:25.

Activity

Route:	–	Elev. Avg:	1290 ft
Location:	–	Elev. Gain:	-7 ft
Date:	10/31/09	Up/Downhill:	[+78/-85]
Time:	08:05 AM	Difficulty:	1.8 / 5.0

Performance

Distance:	3.06 miles
Time:	0:45:25
Speed:	4.0 mph
Pace:	14' 51 /mi
Calories:	322

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 47	-2' 04	4.7	+0.6	-39 ft
2	16' 05	+1' 14	3.7	-0.3	+20 ft
3	15' 42	+0' 51	3.8	-0.2	+7 ft
end	12' 47	-2' 04	4.7	+0.6	+6 ft
Versus average of 14' 51 min/mile

Posted from runtracker.runnersworld.com

Rainy Night Run

Joel — Mon, 26 Oct 2009 01:45:40 +0000

With the inclement weather and impending darkness I changed strategies from a comfortably paced 10 mile run to a fast paced 5 miler…turned out to be a good strategy shift. I saw three skunks, two deer and got rained on hard once. I also set a pr for 5 miles…41:08.

Activity

Route:	–	Elev. Avg:	1140 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	10/25/09	Up/Downhill:	[+252/-252]
Time:	07:19 PM	Difficulty:	2.6 / 5.0

Weather:	Overcast
	53 F temp; 100% humidity
	53 F heat index; winds N 9

Performance

Distance:	5.00 miles
Time:	0:41:08
Speed:	7.3 mph
Pace:	8' 14 /mi
Calories:	688

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 26	+0' 12	7.1	-0.2	+39 ft
2	8' 18	+0' 04	7.2	-0.1	-6 ft
3	8' 22	+0' 08	7.2	-0.1	0 ft
4	8' 38	+0' 24	6.9	-0.3	+6 ft
5	7' 18	-0' 56	8.2	+0.9	-39 ft
Versus average of 8' 14 min/mile

Posted from runtracker.runnersworld.com

Troop Trail Run

Joel — Wed, 21 Oct 2009 21:27:25 +0000

A perfect day for a run…a little overcast and 65 degrees, I felt great. Took a few of miles to get loosened up, but felt great from there. 5 miles in 44:04.

Activity

Route:	–	Elev. Avg:	1140 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	10/21/09	Up/Downhill:	[+236/-236]
Time:	02:27 PM	Difficulty:	2.5 / 5.0

Weather:	Fair
	65 F temp; 60% humidity
	65 F heat index; winds S 7 G 16

Performance

Distance:	5.00 miles
Time:	0:44:04
Speed:	6.8 mph
Pace:	8' 49 /mi
Calories:	688

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 09	+0' 20	6.5	-0.3	+40 ft
2	8' 58	+0' 09	6.7	-0.1	-10 ft
3	9' 20	+0' 31	6.4	-0.4	+4 ft
4	8' 56	+0' 07	6.7	-0.1	+10 ft
5	7' 32	-1' 17	8.0	+1.1	-43 ft
end	**	**	**	**	** ft
Versus average of 8' 49 min/mile
** Insufficient data to calculate this split

Posted from runtracker.runnersworld.com

Engineer Trail with Amy

Joel — Tue, 20 Oct 2009 16:09:22 +0000

Amy found out yesterday that she must take the Army Physical Fitness Test in a little over three weeks, so I am her new running partner. We went to the hardest running trail at Ft. Wood and did a good run walk combination. I am very proud…we will do a time trial next week. I felt great; 2.57 miles in 44:59 with over 300 feet of climbing.

Activity

Route:	–	Elev. Avg:	1009 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	10/20/09	Up/Downhill:	[+314/-314]
Time:	08:57 AM	Difficulty:	2.4 / 5.0

Weather:	Fair
	56 F temp; 77% humidity
	56 F heat index; winds S 10

Performance

Distance:	2.57 miles
Time:	0:44:59
Speed:	3.4 mph
Pace:	17' 30 /mi
Calories:	295

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	15' 09	-2' 21	4.0	+0.5	-37 ft
2	18' 59	+1' 29	3.2	-0.3	-33 ft
end	18' 20	+0' 50	3.3	-0.2	+69 ft
Versus average of 17' 30 min/mile

Posted from runtracker.runnersworld.com

6 Mile Morning Run

Joel — Mon, 19 Oct 2009 15:52:33 +0000

I went out for a relaxing morning run on the troop trail. Weather was perfect, just a little breezy. Decided to push it a little on the last mile; split was 7:24. Felt great; 6 miles in 54:41.

Activity

Route:	–	Elev. Avg:	1134 ft
Location:	Fort Leonard Wood, MO	Elev. Gain:	+0 ft
Date:	10/19/09	Up/Downhill:	[+308/-308]
Time:	08:37 AM	Difficulty:	2.7 / 5.0

Weather:	Fair
	51 F temp; 68% humidity
	51 F heat index; winds S 9 G 20

Performance

Distance:	6.00 miles
Time:	0:54:41
Speed:	6.6 mph
Pace:	9' 07 /mi
Calories:	829

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 12	+0' 05	6.5	-0.1	+40 ft
2	9' 27	+0' 20	6.3	-0.2	-10 ft
3	9' 22	+0' 15	6.4	-0.2	-56 ft
4	9' 40	+0' 33	6.2	-0.4	+59 ft
5	9' 24	+0' 17	6.4	-0.2	+10 ft
6	7' 24	-1' 43	8.1	+1.5	-43 ft
end	**	**	**	**	** ft
Versus average of 9' 07 min/mile
** Insufficient data to calculate this split

Posted from runtracker.runnersworld.com