Saturday, December 15, 2012

YMCA 8

 

Summary

Name Cypress Creek YMCA 8-miler
Location Houston, TX
Start Time 12/15/2012 5:09 AM (UTC-06:00) Category My Activities:Running
Distance 8.35 mi Time 01:12:02.0
Time Moving 01:12:02.0 Stopped 00:00:04.0
Average pace 08:37 min/mi Max. pace 07:40 min/mi
Weather Clouds; 67.6 °F
Calories 1058 kCal
Notes OBJECTIVE
8 mi.

Back in Houston and reacquainted myself with a bayou path from the Cypress Creek YMCA. It was a decent run in comfortable temperatures (although occasion light mist).

Bad news as later in the afternoon I injured my left knee playing basketball with the Martinson's. Not certain of the severity but it's not good.

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Wednesday, December 12, 2012

Lakefront 5 O&B

Summary

Name Lakefront 5 O&B
Location Chicago, IL
Start Time 12/12/2012 5:33 AM (UTC-06:00) Category My Activities:Running
Distance 5.22 mi Time 00:44:57.0
Time Moving 00:44:57.0 Stopped 00:00:02.0
Average pace 08:36 min/mi Max. pace 07:36 min/mi
Weather Clear; 29.5 °F
Calories 647 kCal
Notes OBJECTIVE
5 mi.@ 8:00-9:00/mi.

It wasn't as cold as I thought it was going to be this morning. I felt pretty good and think I attribute some of that to yesterday's stretching and stengthening routine. While running, reviewed this afternoon's presentation to the Board.

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Monday, December 10, 2012

Lakefront 6 O&B

 

Summary

Name Lakefront 6 O&B
Location Chicago, IL
Start Time 12/10/2012 5:55 AM (UTC-06:00) Category My Activities:Running
Distance 6.34 mi Time 00:55:04.0
Time Moving 00:55:04.0 Stopped 00:00:01.0
Average pace 08:41 min/mi Max. pace 06:51 min/mi
Weather PartClouds; 31.4 °F
Calories 794 kCal
Notes OBJECTIVE
6 mi. easy

18 weeks until Boston. Thought about that a lot during this morning's run in cool winds off the lake. Classic winter running situation - underdressed for the first 1.5 miles; overdressed for the rest .... As a cooldown, my automatic garage door didn't open with the keypad so I played cat bugular, scaled a fence and broke into my building. No sirens yet ... so far so good. Or should that be a general warning about the safety and security of my building ... ???

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Saturday, December 8, 2012

Lakefront 9 (to office)

Summary

Name Lakefront 9 (to Office)
Location Chicago, IL
Start Time 12/8/2012 1:58 PM (UTC-06:00) Category My Activities:Running
Distance 9.22 mi Time 01:17:09.0
Time Moving 01:17:09.0 Stopped 00:00:26.0
Average pace 08:22 min/mi Max. pace 04:05 min/mi
Weather Clouds; 40.3 °F
Calories 1158 kCal
Notes OBJECTIVE
9 mi.@ 8:30

Cool breeze blowing. Fortunately it was out of the northeast and I was headed mostly south. Had a bad upset stomach about 4.5 miles in. Changed up my breathing and, after a while, it went away.

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Thursday, December 6, 2012

Lakefront 4 LHR

 

Summary

Name Lakefront 4 LHR
Location Chicago, IL
Start Time 12/6/2012 7:07 AM (UTC-06:00) Category My Activities:Running
Distance 4.22 mi Time 00:43:48.0
Time Moving 00:43:48.0 Stopped 00:00:00.0
Average pace 10:22 min/mi Max. pace 07:21 min/mi
Weather Clouds; 34.9 °F
Calories 543 kCal
Notes OBJECTIVE
4 mi.@ 135 bpm

Decent job of keeping heart rate between 130-140 bpm. Discomfort on inner right thigh. I'm sure it is either yesterday's tempo or simply mileage buildup that my body is adapting to.

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Wednesday, December 5, 2012

Midday 3M Tempo

 

Summary

Name Midday 3M Tempo
Location Chicago, IL
Start Time 12/5/2012 12:20 PM (UTC-06:00) Category My Activities:Running
Distance 6.01 mi Time 00:40:51.0
Time Moving 00:40:51.0 Stopped 00:00:29.0
Average pace 06:47 min/mi Max. pace 02:14 min/mi
Weather PartClouds; 39.1 °F
Calories 703 kCal
Notes OBJECTIVE
~1 mi. WU
3 mi. tempo @ 7:06
~1 mi. CD

Cooler temperature made it tough to get warmed up. Struggled then lost out in my effort to hold the targeted pace. Disappointed with my fitness but I suppose I shouldn't be surprised .... Hit 7:11 over the 3 miles.

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Tuesday, December 4, 2012

Lakefront 4 LHR

 

Summary

Name Lakefront 4 LHR
Location Chicago, IL
Start Time 12/4/2012 6:30 AM (UTC-06:00) Category My Activities:Running
Distance 4.19 mi Time 00:42:03.0
Time Moving 00:42:03.0 Stopped 00:00:00.0
Average pace 10:01 min/mi Max. pace 06:46 min/mi
Weather Clouds; 50.9 °F
Calories 531 kCal
Notes OBJECTIVE
4 mi.@ 135 bpm

"Forced" recovery. Heart rate hung around 140. Couldn't run slow enough to get it down.

Saw a black squirrel. Thought it was a skunk in the predawn light then it climbed a tree.

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Monday, December 3, 2012

Lakefront 8 O&B

 

Summary

Name Lakefront 8 O&B
Location Chicago, IL
Start Time 12/3/2012 6:41 AM (UTC-06:00) Category My Activities:Running
Distance 7.99 mi Time 01:07:58.0
Time Moving 01:07:58.0 Stopped 00:00:07.0
Average pace 08:30 min/mi Max. pace 05:45 min/mi
Weather Clouds; 56.2 °F
Calories 982 kCal
Notes OBJECTIVE
8 mi.@ ~8:25

Heavy fog this morning. Felt tired. Could it be that I came off fasting yesterday and a bad night's sleep?

How about that temperature for the third day of December in the Windy City?

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Saturday, December 1, 2012

Lakefront 8 O&B

 

Summary

Name Lakefront 8 O&B
Location Chicago, IL
Start Time 12/1/2012 7:26 AM (UTC-06:00) Category My Activities:Running
Distance 8.16 mi Time 01:08:22.0
Time Moving 01:08:22.0 Stopped 00:00:14.0
Average pace 08:22 min/mi Max. pace 06:45 min/mi
Weather PartClouds; 41.3 °F
Calories 1029 kCal
Notes OBJECTIVE
8 mi.@ 8:00-9:00

Nice Saturday morning run along the lakefront. How is it December already?

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Tuesday, November 27, 2012

Office ---> Lakefront North

 

Summary

Name Office --> Lakefront North
Location Chicago, IL
Start Time 11/27/2012 12:20 PM (UTC-06:00) Category My Activities:Running
Distance 5.77 mi Time 00:47:27.0
Time Moving 00:47:27.0 Stopped 00:00:10.0
Average pace 08:13 min/mi Max. pace 03:48 min/mi
Weather PartClouds; 35.2 °F
Calories 704 kCal
Notes OBJECTIVE
Run!

Cold afternoon run from the office. I overdressed. Didn't see too many people along the path. Where do people run midday in Chicago?

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Monday, November 19, 2012

6M @ LHR

 

Summary

Name 6M @ LHR
Location Chicago, IL
Start Time 11/19/2012 6:05 AM (UTC-06:00) Category My Activities:Running
Distance 6.33 mi Time 01:08:00.0
Time Moving 01:08:00.0 Stopped 00:00:02.0
Average pace 10:44 min/mi Max. pace 08:50 min/mi
Weather PartClouds; 44.5 °F
Calories 812 kCal
Notes OBJECTIVE
6 mi. recovery @ LHR < 135 bpm

Brilliant red sunrise on Lake Michigan for this recovery run. Focused on keeping heart rate below 135 beats per minute. That was a challenge over the back half. Kept having to slow and slow and slow some more.

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Sunday, November 18, 2012

Home to Office

 

Summary

Name Home ---> Office
Location Chicago, IL
Start Time 11/18/2012 5:59 AM (UTC-06:00) Category My Activities:Running
Distance 9.14 mi Time 01:17:18.0
Time Moving 01:17:18.0 Stopped 00:00:08.0
Average pace 08:27 min/mi Max. pace 05:11 min/mi
Weather PartClouds; 39.2 °F
Calories 1137 kCal
Notes Ran to the office. Had to move into new corner office from the office I currently. Could have had others move for me but wanted to do it myself.

Felt okay. Nice morning for November.

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Monday, November 12, 2012

Lunch to The Shedd

 

Summary

Name Office ---> Shedd
Location Chicago, IL
Start Time 11/12/2012 1:29 PM (UTC-06:00) Category My Activities:Running
Distance 5.18 mi Time 00:40:19.0
Time Moving 00:40:19.0 Stopped 00:00:18.0
Average pace 07:47 min/mi Max. pace 02:47 min/mi
Weather PartClouds; 35.8 °F
Calories 642 kCal
Notes Lunch break run from the office to the Shedd.

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Friday, November 9, 2012

Houston Abrreviated

 

Summary

Name Hyatt ---> GRB O&B
Location Houston, TX
Start Time 11/9/2012 5:21 AM (UTC-06:00) Category My Activities:Running
Distance 1.50 mi Time 00:14:21.0
Time Moving 00:14:21.0 Stopped 00:00:04.0
Average pace 09:33 min/mi Max. pace 05:35 min/mi
Weather PartClouds; 65.7 °F
Calories 195 kCal
Notes Want to get something while in Houston.

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Tuesday, November 6, 2012

Office ---> Shedd

 

Summary

Name Office ---> Shedd Loop
Location Chicago, IL
Start Time 11/6/2012 11:59 AM (UTC-06:00) Category My Activities:Running
Distance 5.86 mi Time 00:49:19.0
Time Moving 00:49:19.0 Stopped 00:00:12.0
Average pace 08:25 min/mi Max. pace 04:45 min/mi
Weather Clouds; 41.6 °F
Calories 721 kCal
Notes OBJECTIVE
4-6 mi.@ 8:45

Cool midday run from the office down to the Shedd Aquarium. Tried my new Mizuno thermal running pants. They worked well. Probably wasn't really cold enough to legitmately wear them but they're new so I needed to demo them.

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Monday, November 5, 2012

Office ---> Lakefront 4 South

 

Summary

Name Office Lakefront 4 South
Location Chicago, IL
Start Time 11/5/2012 5:02 PM (UTC-06:00) Category My Activities:Running
Distance 4.57 mi Time 00:37:55.0
Time Moving 00:37:55.0 Stopped 00:00:24.0
Average pace 08:17 min/mi Max. pace 05:33 min/mi
Weather PartClouds; 40.2 °F
Calories 576 kCal
Notes Ran from the office late this afternoon. The concrete is not a good surface! After working up a sweat going out, the wind in my face coming back was cold!

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Wednesday, October 24, 2012

Lakefront 8 O&B w/5x2 min. Cruise Intervals

 

Summary

Name 5x2 min. Intervals
Location Chicago, IL
Start Time 10/24/2012 5:55 AM (UTC-05:00) Category My Activities:Running
Distance 8.15 mi Time 01:07:48.0
Time Moving 01:07:48.0 Stopped 00:00:04.0
Average pace 08:19 min/mi Max. pace 06:24 min/mi
Weather Clouds; 61.4 °F
Calories 1030 kCal
Notes OBJECTIVE
8 mi. w/5 x 2 min.@ 6:58 w/2 min. active recovery

Happy about getting this one in on a steamy, damp morning. Felt okay and hit my time goals without getting overstressed.

It's get-away day. Off to Madrid this afternoon.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:55:33 AM 0.00 mi 00:20:09.1 2.25 mi 08:57 min/mi
2 6:15:42 AM 2.25 mi 00:02:00.0 0.29 mi 06:57 min/mi
3 6:17:42 AM 2.54 mi 00:02:00.0 0.21 mi 09:22 min/mi
4 6:19:42 AM 2.75 mi 00:02:00.0 0.29 mi 06:59 min/mi
5 6:21:42 AM 3.04 mi 00:02:00.0 0.22 mi 08:58 min/mi
6 6:23:42 AM 3.26 mi 00:02:00.0 0.30 mi 06:42 min/mi
7 6:25:42 AM 3.56 mi 00:02:00.0 0.21 mi 09:33 min/mi
8 6:27:42 AM 3.77 mi 00:02:00.0 0.30 mi 06:46 min/mi
9 6:29:42 AM 4.06 mi 00:02:00.0 0.22 mi 09:14 min/mi
10 6:31:42 AM 4.28 mi 00:02:00.0 0.30 mi 06:45 min/mi
11 6:33:42 AM 4.58 mi 00:02:00.0 0.21 mi 09:22 min/mi
12 6:35:42 AM 4.79 mi 00:27:43.5 3.37 mi 08:13 min/mi
Totals: 01:07:48.0 8.15 mi 08:19 min/mi

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Tuesday, October 23, 2012

Lakefront 5+

 

Summary

Name Lakefront 5
Location Chicago, IL
Start Time 10/23/2012 6:45 AM (UTC-05:00) Category My Activities:Running
Distance 5.57 mi Time 00:47:08.0
Time Moving 00:47:08.0 Stopped 00:00:06.0
Average pace 08:27 min/mi Max. pace 07:23 min/mi
Weather Clouds; 56.4 °F
Calories 698 kCal
Notes OBJECTIVE
4-6 mi. Easy

Still have residual soreness from the race 48 hours ago. Misty, damp morning but much warmer than I expected.

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Monday, October 22, 2012

Lakefront 3

 

Summary

Name Lakefront 3
Location Chicago, IL
Start Time 10/22/2012 5:40 AM (UTC-05:00) Category My Activities:Running
Distance 3.32 mi Time 00:30:49.0
Time Moving 00:30:49.0 Stopped 00:00:01.0
Average pace 09:16 min/mi Max. pace 07:47 min/mi
Weather Clear; 56.3 °F
Calories 417 kCal
Notes OBJECTIVE
3 mi. recovery run

This was an easy run to assess any damage from yesterday's race. It seems I came out of it okay. I do have some soreness in my legs but I don't think it's anything serious. After debating with myself, I wore my lightest racing flats yesterday. With the course entirely over the crowned, paved streets of Oak Park, I suspected there would be some consequences.

It was surprisingly warm this morning.

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Sunday, October 21, 2012

Frank Lloyd Wright 10k

 


Frank Lloyd Wright Races - 10k Overall Results

Summary

Name Frank Lloyd Wright 10k
Location Oak Park, IL
Start Time 10/21/2012 8:45 AM (UTC-05:00) Category My Activities:Running
Distance 6.25 mi Time 00:43:59.0
Time Moving 00:43:59.0 Stopped 00:00:00.0
Average pace 07:02 min/mi Max. pace 05:24 min/mi
Weather PartClouds; 46.1 °F
Calories 785 kCal
Notes OBJECTIVE
10k race to establish baseline for marathon training; targeted time 44:00

It's never a good thing when you're warming up for a race on a side street and you hear the starter's horn go off! When I heard it, I truly thought it was the 5-minute warning. This mistake on my part left me behind a big pack so I ventured onto the adjacent sidewalk for the first ~400 meters of the race.

One of my goals today was to run 44:00. I truly had no idea what my fitness level was. This race would answer that question. Being uncertain of my fitness, I didn't want the first couple miles to be any faster than 7:05. I did a nice job staying under control with the first miles at 7:09.

From that point, I pretty much stopped looking at my first and focused on racing and how I was feeling. I was pressing but not to the point of distress. I was picking off other runners regularly and only a few times was I passed. The next three miles were each 7:03. I'm REALLY happy with the smooth, even splits! And I wasn't Garmin-gazing; just racing.

I wanted to throw in a two-stage kick at the end but I truly couldn't remember how I had done that in the past. I settled on accelerating with 1/2 mile to go. It ended up being a smooth acceleration rather than a hard kick. Mile 6 came in at 7:00.

I could see the finish and just focused on not crossing the line with anything left in the tank. I passed one guy over the final 0.2 and no one passed me.

Final time 44:03.
7th AG / 41st male / 49th overall

I'm really pleased with how this race went done. I missed my target time by only 3 seconds. I ran negative splits. It was a certified course with good competition. I know where I'm at now and have a lot of work to do. But at least I know what I'm working with.

Map: Street - openstreetmap.org (Hike & Bike)

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 8:45:04 AM 0.00 mi 00:07:09.0 1.00 mi 07:09 min/mi
2 8:52:14 AM 1.00 mi 00:07:09.3 1.00 mi 07:09 min/mi
3 8:59:23 AM 2.00 mi 00:07:03.0 1.00 mi 07:03 min/mi
4 9:06:26 AM 3.00 mi 00:07:03.2 1.00 mi 07:03 min/mi
5 9:13:29 AM 4.00 mi 00:07:02.8 1.00 mi 07:02 min/mi
6 9:20:32 AM 5.00 mi 00:06:59.7 1.00 mi 06:59 min/mi
7 9:27:32 AM 6.00 mi 00:01:36.0 0.26 mi 06:09 min/mi
Totals: 00:43:59.0 6.25 mi 07:02 min/mi

Equipment

No Photo Name Type Distance
Used
1   Saucony - A2   39.4 mi

Athlete

Weight: 166.00 lb BMI: 22.5

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Saturday, October 20, 2012

IMG-20121020-00026.jpg

Feel bad for the 21 players on BYU's team who played their hearts out in South Bend today. Shame is that there are 5 QB's better than the one on the field: one at Kansas, one in the hospital and 3 on the bench.

BYU - 14
Notre Dame - 17

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Portage-20121020-00023.jpg

In the building ... barely ....

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Clay-20121020-00019.jpg

My Heisman vote.

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Clay-20121020-00015.jpg

Golden Dome. Fall. Football in the air.

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Friday, October 19, 2012

Lakefront 4

 

Summary

Name Lakefront 4
Location Chicago, IL
Start Time 10/19/2012 6:39 AM (UTC-05:00) Category My Activities:Running
Distance 4.19 mi Time 00:36:55.0
Time Moving 00:36:55.0 Stopped 00:00:03.0
Average pace 08:48 min/mi Max. pace 07:52 min/mi
Weather Clouds; 45.1 °F
Calories 519 kCal
Notes OBJECTIVE
4 mi.@ 8:45

Easy roll on this roll, damp morning. A guy doing intervals kept passing me then falling back. I was trying to figure out what his routine was - time- or pace-based - but couldn't ever determine what he was up to.

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Thursday, October 18, 2012

Lakefront 3

 

Summary

Name Lakefront 3
Location Chicago, IL
Start Time 10/18/2012 6:59 AM (UTC-05:00) Category My Activities:Running
Distance 3.30 mi Time 00:28:35.0
Time Moving 00:28:35.0 Stopped 00:00:01.0
Average pace 08:40 min/mi Max. pace 07:57 min/mi
Weather PartClouds; 47.9 °F
Calories 413 kCal
Notes OBJECTIVE
3 mi.@ 8:45

Breezy morning in the Windy City. Legs felt oddly stiff; no spring.

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Wednesday, October 17, 2012

Lakefront to Office 5x2 min. Intervals

 

Summary

Name Lakefront to Office 5x2 min. Intervals
Location Chicago, IL
Start Time 10/17/2012 6:49 AM (UTC-05:00) Category My Activities:Running
Distance 8.23 mi Time 01:08:00.0
Time Moving 01:08:00.0 Stopped 00:00:30.0
Average pace 08:15 min/mi Max. pace 05:14 min/mi
Weather Clear; 59.0 °F
Calories 1032 kCal
Notes OBJECTIVE
8 mi. including 5x2 min.@7:05 w/2 min. active recoveries

I hit each of the intervals but realize now that I left the recoveries open-ended rather than keeping them to 2 minutes each. By doing so I probably cheated myself out of some of the benefits of the this run.

Legs felt a bit stiff or inflexible; just not fluid.

Counted my stride rate during reps 3 and 5. Ended up ~190 per minute.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 6:49:45 AM 0.00 mi 00:18:59.4 2.23 mi 08:29 min/mi
2 7:08:55 AM 2.23 mi 00:02:00.0 0.29 mi 06:58 min/mi
3 7:10:56 AM 2.52 mi 00:02:31.2 0.30 mi 08:21 min/mi
4 7:13:27 AM 2.82 mi 00:02:00.0 0.29 mi 06:55 min/mi
5 7:15:27 AM 3.11 mi 00:02:41.6 0.31 mi 08:38 min/mi
6 7:18:08 AM 3.42 mi 00:02:00.0 0.29 mi 06:53 min/mi
7 7:20:08 AM 3.71 mi 00:02:37.4 0.28 mi 09:26 min/mi
8 7:22:46 AM 3.99 mi 00:02:00.0 0.30 mi 06:46 min/mi
9 7:24:46 AM 4.29 mi 00:02:57.9 0.32 mi 09:22 min/mi
10 7:27:44 AM 4.60 mi 00:02:00.0 0.29 mi 06:54 min/mi
11 7:29:44 AM 4.89 mi 00:28:47.7 3.16 mi 09:07 min/mi
Totals: 01:08:00.0 8.23 mi 08:15 min/mi

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Tuesday, October 16, 2012

Lakefront 4

 

Summary

Name Lakefront 4
Location Chicago, IL
Start Time 10/16/2012 6:06 AM (UTC-05:00) Category My Activities:Running
Distance 4.18 mi Time 00:35:18.0
Time Moving 00:35:18.0 Stopped 00:00:02.0
Average pace 08:27 min/mi Max. pace 07:36 min/mi
Weather Clear; 44.6 °F
Calories 522 kCal
Notes OBJECTIVE
4 mi. easy

My stomach felt "off" for much of the day yesterday. I also felt flat for this morning's run. Hope I'm not getting sick ....

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Monday, October 15, 2012

Lakefront 3

 

Summary

Name Lakefront 3
Location Chicago, IL
Start Time 10/15/2012 5:17 AM (UTC-05:00) Category My Activities:Running
Distance 3.31 mi Time 00:28:17.0
Time Moving 00:28:17.0 Stopped 00:00:00.0
Average pace 08:32 min/mi Max. pace 07:21 min/mi
Weather Clear; 47.7 °F
Calories 416 kCal
Notes OBJECTIVE
3 mi.@ 8:45

The snow fences have been put up along the Lakefront Trail. ... exciting times ahead ....

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Friday, October 12, 2012

St. Regis Hotel around The Mall & Back

 

Summary

Name St. Regis Hotel around The Mall & Back
Location Washington, DC
Start Time 10/12/2012 4:47 AM (UTC-05:00) Category My Activities:Running
Distance 6.53 mi Time 00:57:49.0
Time Moving 00:57:49.0 Stopped 00:00:29.0
Average pace 08:51 min/mi Max. pace 05:13 min/mi
Weather PartClouds; 43.2 °F
Calories 786 kCal
Notes OBJECTIVE
Run

It was a crisp morning and this was a much-needed run. There was a lot of stop-and-go along the streets to and from The Mall even in the pre-dawn hour. I was the only person at the Lincoln Memorial, my favorite spot in DC. I also like the Korean War Memorial so I detoured over to see it after visiting Abe. The sculpted combat soldiers in the dim lighting of the display were haunting, as always. The Vietnam War Memorial always has a reverent feel to me, day or night.

I went back up to the Capitol Building then found Pennsylvania Avenue to 15th Street to K Street and the hotel.

This was a good run.

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Washington-20121012-00014.jpg

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Washington-20121012-00013.jpg

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Washington-20121012-00012.jpg

Only person visiting Abe at this hour ....
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Washington-20121012-00011.jpg

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Washington-20121012-00010.jpg

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Saturday, October 6, 2012

Work to Aquarium to Home

 

Summary

Name Work to Aquarium to Home
Location Chicago, IL
Start Time 10/6/2012 11:41 AM (UTC-05:00) Category My Activities:Running
Distance 12.53 mi Time 01:44:33.0
Time Moving 01:44:33.0 Stopped 00:00:17.0
Average pace 08:20 min/mi Max. pace 01:46 min/mi
Weather PartClouds; 49.1 °F
Calories 1532 kCal
Notes OBJECTIVE
11 mi.@ 8:51

This run was tough from the first step. I don't know if I wished this on myself or simply have enough experience to have known it was coming. Any way it was a challenge the whole way.

I went into work for a few hours this morning then turned my sights for home. I knew the route straight home would only get me 9 miles so I stayed on the south side of the river along the Riverwalk then went down to the Shedd Aquarium. Notre Dame is playing Miami at Soldier Field today so there was a bunch of extracuricular acitivities going on. The marathon finish was also getting set up for tomorrow so there was a bunch of activity in the park for that.

I didn't stop for water anywhere along the way. I did stop at the boat to use the restroom. I don't know what my problem was. I simply had no energy. My legs were a little sore but nothing too bad. I'll gladly take tomorrow's rest day then get back at it next week.

Days like this have to happen to remind there's a lot of work to be done yet!

Had passing thoughts about missing today's St. George marathon for the first time in 5 years. It's disappointing but at the same time seems like it was meant to be.

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Friday, October 5, 2012

Lakefront 4

 

Summary

Name Lakefront 4
Location Chicago, IL
Start Time 10/5/2012 6:48 AM (UTC-05:00) Category My Activities:Running
Distance 4.17 mi Time 00:33:18.0
Time Moving 00:33:18.0 Stopped 00:00:01.0
Average pace 07:59 min/mi Max. pace 07:24 min/mi
Weather PartClouds; 44.2 °F
Calories 527 kCal
Notes OBJECTIVE
3 mi.@ 8:51

Yes, I ran a mile farther than scheduled. Yes, I ran 52 seconds per mile faster than scheduled. Yes, today was supposed to be a rest day. Yes, tomorrow is a long run.

So what? I felt good so I just let it go. There was something going on out there this morning. I don't know if it was the cool temperatures or if my training is now gaining some traction or if it just happened to be "one of those days". Whatever. I'm eager to see what tomorrow brings.

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Thursday, October 4, 2012

Garmin Fail Results in Broken Intervals

OBJECTIVE
1 mi. WU
4x800m @ 6:38 (3:19) w/400m easy recoveries
1 mi. CD

Garmin greeted me with a "Battery Low" warning before I even started. I didn't have time to wait for a charge so I grabbed my Ironman and wondered what workout I would do. 800 meter intervals surely wouldn't work well without the Garmin to apprise me of distance and pace. These thoughts were leading to a place where this workout was at risk of being completed. I had already ducked out on it yesterday for the simple reason that I knew it was going to be hard. This occurred to me as I was sorting through the workout possibilities while making my way over to the trail. I decided to simply do it ... it being the scheduled workout.

800 meters at 6:38 per mile pace would take about 3:19 to complete. I would just ran for 3:19 and stop at the closest obvious stopping place. I'd try to "feel my way" to 6:38 pace without anything to guide me other than feel.

After warming up the first interval began at the soccer fields. I knew this would take me through a major intersection but that would be shorter than 800 meters. I'd keep going ... to the next major intersection. It took me 3:16. I thought the distance may have been I little short. I ran really easy for around 2:30 then took off after I got through another major intersection. I went for 3:27. I'm not sure the distance. It felt long. I went out easy to where I thought the turnaround point of my 5-mile runs is (or was it 5.5 mile?). I turned and came back. Rather than confuse things by running different stretches for the intervals over the return, I decided to cover the exact same stretch in reverse. The goal would be to beat my times from the outbound legs. 3:18 for the third interval over the same stretch as the 3:27. Mission accomplished but probably had too long of a rest leg. After a third rest leg (less than 3 minutes), legged out 3:23 over the fourth and final interval. That didn't beat the opening 3:16 over the same distance but it was in the neighborhood and I was pretty drained. Eased it back home over the remaining mile.

So what was accomplished, I got the workout in and it was productive. But that's not the whole story. Using an online map system, I plotted the distances of each leg. I was completely satisfied when the results came back as:

.4896 mi. (788 meters)
.5036 mi. (810 meters)
.5122 mi. (824 meters)
.5179 mi. (833 meters)

(Yes, intervals 1 and 4 should be the same and so should 2 and 3. But I plotted them both directions and acknowledge the precision in the plotting is not what the four decimal places suggests.)

So I did run 4 800-meter intervals! And I was pretty much right on my target pace. All without a Garmin to keep me on point. Happy runner!


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Tuesday, October 2, 2012

IT band exercises at home (put myself on a clock to time the cadence of each exercise ... I think I've been doing a couple of the wrong ... especially the squats!)

Train to work.

Spin at the gym:
10 min. WU progressively moving resistance up to 9
Tabata intervals = 8x20 sec. all out w/10 sec. rest
10 min. CD

Okay this is getting interesting. Maximum heart rate today was 162. I still don't have enough data points to have a conclusion but 165, 163 and 162 is certainly a tightly grouped set. I'm thinking that I may need to wear my heart rate strap for race or running interval workout. They last longer and my theory is that my heart rate would continue to push up beyond what I'm seeing with the short-bust Tabata intervals.

FWIW, distance traveled ~6.2 mi.

Monday, October 1, 2012

Lakefront 4M

 

Summary

Name Lakefront 4M
Location Chicago, IL
Start Time 10/1/2012 5:10 AM (UTC-05:00) Category My Activities:Running
Distance 4.20 mi Time 00:36:00.0
Time Moving 00:36:00.0 Stopped 00:00:00.0
Average pace 08:34 min/mi Max. pace 07:41 min/mi
Weather PartClouds; 55.4 °F
Calories 523 kCal
Notes OBJECTIVE
Easy Run : 4 mi.@ 8:51

Uneventful cruise this morning. Felt pretty good after yesterday's complete rest day.

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Sunday, September 30, 2012

Lakefront to Pier to Office

For some reason Garmin import is overstating my total distance as 10.28 mi. The split distance total (and upload to other platforms) is correct with the total distance as 10.01 mi. making the correct overall pace 8:20/mi.

Summary

Name Lakefront to Pier to Office
Location Chicago, IL
Start Time 9/29/2012 7:20 AM (UTC-05:00) Category My Activities:Running
Distance 10.28 mi Time 01:22:47.0
Time Moving 01:22:47.0 Stopped 00:00:35.0
Average pace 08:03 min/mi Max. pace 04:20 min/mi
Weather PartClouds; 52.2 °F
Calories 1297 kCal
Notes OBJECTIVE
10 mi.@ 8:54

Started out sluggish and feeling "heavy" this morning. A couple miles in I started engaging in some "self-talk" about running cutdowns. Decided to try cutting the pace 5 seconds per mile the rest of the way into the office. Also decided no stopping for water breaks. Really happy with how this turned out. My pace over the last ~3 miles was solid and I felt fine.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 7:20:26 AM 0.00 mi 00:08:59.0 1.00 mi 08:59 min/mi
2 7:30:27 AM 1.00 mi 00:08:47.7 1.00 mi 08:47 min/mi
3 7:39:15 AM 2.00 mi 00:08:30.9 1.00 mi 08:30 min/mi
4 7:47:45 AM 3.00 mi 00:08:29.0 1.00 mi 08:29 min/mi
5 7:56:14 AM 4.00 mi 00:08:20.0 1.00 mi 08:20 min/mi
6 8:04:35 AM 5.00 mi 00:08:13.0 1.00 mi 08:13 min/mi
7 8:12:48 AM 6.00 mi 00:08:07.0 1.00 mi 08:07 min/mi
8 8:20:54 AM 7.00 mi 00:07:58.7 1.00 mi 07:58 min/mi
9 8:28:53 AM 8.00 mi 00:07:59.1 1.00 mi 07:59 min/mi
10 8:37:20 AM 9.00 mi 00:07:52.1 1.00 mi 07:52 min/mi
11 8:45:12 AM 10.00 mi 00:00:04.7 0.00 mi - min/mi
Totals: 01:22:47.0 10.28 mi 08:03 min/mi

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Friday, September 28, 2012

IT band exercises at home early this morning.
Train to office.
Tabata spin intervals at gym.
10 min. WU
8x20 sec. all-out w/10 sec. recoveries
10 min. CD

Very interesting. My max heart rate today was 163 (compared to 165 on Tuesday). I really expected it to be higher today than Tuesday (no basis; just a hunch). Now I'm wondering if 165 is my true MHR. That doesn't seem right to me. It seems like it could be 5-10 higher. I plan to continue monitoring during my spin sessions. Maybe the intervals are way too short to get my heart rate to max out (but the rest intervals are short too so it seems like my heart rate would be building throughout the intervals).

The other metric is that I covered slightly over 6 miles. Realize this is a "throw away" number because the flywheel continues spinning for a short time during the rest intervals. However it may be useful to compare distance between sessions.

Resistance for the session was 7.


Thursday, September 27, 2012

Lakefront 4M LHR

 

Summary

Name Lakefront 4M LHR
Location Chicago, IL
Start Time 9/27/2012 5:28 AM (UTC-05:00) Category My Activities:Running
Distance 4.20 mi Time 00:42:58.0
Time Moving 00:42:58.0 Stopped 00:00:00.0
Average pace 10:14 min/mi Max. pace 08:54 min/mi
Weather Clear; 53.0 °F
Calories 539 kCal
Notes objective
2 mi.@ 8:54 (easy recovery)

I took the liberty of changing up today's recovery run. I went 4 miles at a low heart rate (LHR < 135 bpm). Legs felt a little sore but it's the "good soreness" of getting back into shape.

Tomorrow will be a rest from running but a day of cross training.

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Wednesday, September 26, 2012

Lakefront 4M Tempo

 

Summary

Name Tempo 4M
Location Chicago, IL
Start Time 9/26/2012 5:20 AM (UTC-05:00) Category My Activities:Running
Distance 6.42 mi Time 00:52:13.0
Time Moving 00:52:13.0 Stopped 00:00:05.0
Average pace 08:08 min/mi Max. pace 06:42 min/mi
Weather PartClouds; 58.9 °F
Calories 808 kCal
Notes objective
1 mi. WU
4 mi. Tempo @ 7:30 (723 730 734 733)
1 mi. CD

Wow! I have either overassessed my fitness level or yesterday's spin intervals impacted today's effort. This tempo was a lot harder than I thought it would be. I resisted the temptation of stopping for a water break along the way. Instead convincing myself that the workout would ultimately tell me nothing if I succumbed to the weakness.

Tomorrow is a recovery day. My legs were a little sore this morning. I'm not sure if it was the IT band exercises or spinning yesterday.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:20:50 AM 0.00 mi 00:11:46.1 1.32 mi 08:56 min/mi
2 5:37:14 AM 1.32 mi 00:07:23.5 1.00 mi 07:23 min/mi
3 5:44:38 AM 2.32 mi 00:07:30.2 1.00 mi 07:30 min/mi
4 5:52:09 AM 3.32 mi 00:07:34.2 1.00 mi 07:34 min/mi
5 5:59:43 AM 4.32 mi 00:07:33.5 1.00 mi 07:33 min/mi
6 6:07:16 AM 5.32 mi 00:10:33.8 1.11 mi 09:31 min/mi
Totals: 00:52:13.0 6.42 mi 08:08 min/mi

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Tuesday, September 25, 2012

To bed early last night (a good thing, why can't it happen more often?) led to awake early this morning.

Got up and did all IT band exercises (2x15). Threw on shorts and a t-shirt then headed for the train. There are a whole lot more seats on the train at 5:30 AM than between 7:30 and 9:00.

Got to the gym.

Tabata intervals on Precor exercise bike.
10 min. warm-up
8x20 sec. all-out w/10 sec. rest
10 min. cool down

Wore my heart rate strap for the first time ever while doing Tabata intervals. The resulting interesting observation is that my maximum heart rate was 165. I need to wear the strap and keep doing Tabata's to see if my MHR ever gets higher than 165. The standard formula (which has been proven unreliable) suggests my MHR is 175 (220 - age).

At 7:30 AM, I am feeling good. It should be interesting to see how my legs feel tomorrow morning.

Monday, September 24, 2012

Lakefront 4M

 

Summary

Name Lakefront 4M
Location Chicago, IL
Start Time 9/24/2012 6:11 AM (UTC-05:00) Category My Activities:Running
Distance 4.16 mi Time 00:35:13.0
Time Moving 00:35:13.0 Stopped 00:00:09.0
Average pace 08:28 min/mi Max. pace 06:27 min/mi
Weather Clear; 39.6 °F
Calories 513 kCal
Notes objective
3 mi.@ 8:54

It's time to focus and get momentum. I'm going to Boston 2013. After 2010's injury leading up to Boston that kept me at home, I am eager to get myself back to the level of fitness that I had back then. The good news is that there's time between now and April 15, 2013. I've got to make every day count.

Athlete

Weight: 167.50 lb BMI: 22.7
Resting heart rate: 52 bpm Max. heart rate:  
Diary: O2=96%

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Saturday, September 22, 2012

GRB to Shepherd and Back

 

Summary

Name Hyatt -> GRB -> Shepherd and Back
Location Houston, TX
Start Time 9/22/2012 5:34 AM (UTC-05:00) Category My Activities:Running
Distance 6.31 mi Time 00:55:35.0
Time Moving 00:55:35.0 Stopped 00:00:10.0
Average pace 08:48 min/mi Max. pace 03:38 min/mi
Weather Clear; 72.5 °F
Calories 780 kCal
Notes Ran from the Hyatt to GRB then back to the bayou trail. Took the south side of the trail to Shepherd. The trail is under construction and very different than the last time I ran here a little over a year ago. The finished trails are now concrete favoring bikers over runners. There are some new bridges. The unfinished trails are in progress of being graded and concrete poured. Overall a good thing as it looks like they're investing a lot in the project. Probably not runners' first choice as to the surface! Good to run in Houston again. Humid!

Humidity

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Hyatt to GRB 0.75 mi.

 

Summary

Name First Leg (non-Garmin synced) of Saturday Run
Location Houston, TX
Start Time 9/22/2012 5:27 AM (UTC-05:00) Category My Activities:Running
Distance 0.38 mi Time 00:03:18.0
Time Moving 00:03:18.0 Stopped 00:00:00.0
Average pace 08:41 min/mi Max. pace 07:52 min/mi
Weather Clear; 84.0 °F
Calories 50 kCal
Notes From Houston Downtown Hyatt to George R Brown Convention Center. After waiting a long time to get started, gave up on Garmin syncing and headed out. Restarted Garmin for the return and clocked the distance as

0.75 mile

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"New" Old Stomping Grounds

Answered the bell this morning after a good night's sleep at the downtown Houston Hyatt. Decided to run to the George R Brown Convention Center then back through downtown to the bayou trail. The bayou is very different! There's been a lot of work done on the trails. Along the south side, I was running in a construction zone as there's still work being done. They've also added bridges in various places. This is obviously a big investment. It also seems to be more to the benefit of bikers than runners (the trail has been upgraded to concrete from asphalt; concrete is not a friendly running surface.).

It was good to be back but it did highlight the void of missing my Houston running friends. Many of whom were racing today.

My Garmin had some trouble locating among the city's tall buildings. I reset at GRB and had no trouble from that point. I'll upload my Houston runs when I'm back in Chicago.

~7 miles
~62:30


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Thursday, September 20, 2012

Memorial Park Loop

 

Summary

Name Memorial Park Loop
Location Houston, TX
Start Time 9/20/2012 8:37 PM (UTC-05:00) Category My Activities:Running
Distance 3.04 mi Time 00:27:29.0
Time Moving 00:27:29.0 Stopped 00:00:00.0
Average pace 09:03 min/mi Max. pace 08:11 min/mi
Weather Clear; 80.6 °F
Calories 381 kCal
Notes Late loop at Memorial Park. Long day started at 3 AM. Flew from Chicago to Houston then in meetings all day. Felt really tired but it was good to see and run the park again.

Heat Index

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Travel Day

Stayed up late last night. I was on my own at ARP since Paige is in Ireland. Today started early - 3 AM. Flew to Houston. Meetings into the afternoon. Cut it short to go deal with a couple things which I have put off. Long day but decided to go to Memorial Park for a loop.

3 mi.@ 9:09

Tough run on limited sleep. Obviously didn't go that well.
Sent from my BlackBerry

Wednesday, September 19, 2012

Lakefront 4M

 

Summary

Name Lakefront 4M
Location Chicago, IL
Start Time 9/19/2012 5:27 AM (UTC-05:00) Category My Activities:Running
Distance 4.17 mi Time 00:36:07.0
Time Moving 00:36:07.0 Stopped 00:00:03.0
Average pace 08:39 min/mi Max. pace 07:39 min/mi
Weather Clear; 41.8 °F
Calories 522 kCal
Notes In the predawn darkness, rolled my right ankle on the edge of the paved trail. Stupid on my part. Fortunately it's not bad but a suspect I'll be feeling it for a day or two.

Temperatures have been in the 40's the last two mornings including today's 41°F.

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Tuesday, September 18, 2012

Lakefront 4M

 

Summary

Name Lakefront 4M
Location Chicago, IL
Start Time 9/18/2012 5:17 AM (UTC-05:00) Category My Activities:Running
Distance 4.19 mi Time 00:36:51.0
Time Moving 00:36:51.0 Stopped 00:00:05.0
Average pace 08:47 min/mi Max. pace 07:16 min/mi
Weather Clear; 48.7 °F
Calories 527 kCal
Notes I had no reason to expect to feel good this morning (poor sleep recently, lousy nutrition and hydration yesterday). This one lived up to its billing.

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Monday, September 17, 2012

Lakefront 4M

 

Summary

Name Lakefront 4M
Location Chicago, IL
Start Time 9/17/2012 5:10 AM (UTC-05:00) Category My Activities:Running
Distance 4.17 mi Time 00:35:53.0
Time Moving 00:35:53.0 Stopped 00:00:01.0
Average pace 08:35 min/mi Max. pace 07:23 min/mi
Weather Clear; 56.3 °F
Calories 521 kCal
Notes Easy 4-miler before sunrise. Will be registering for Boston 2013 later this morning.

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Saturday, September 15, 2012

30-minute Lakefront Run

 

Summary

Name 30-minute Lakefront
Location Chicago, IL
Start Time 9/15/2012 5:17 AM (UTC-05:00) Category My Activities:Running
Distance 3.86 mi Time 00:34:10.0
Time Moving 00:34:10.0 Stopped 00:00:01.0
Average pace 08:50 min/mi Max. pace 07:08 min/mi
Weather Clear; 51.6 °F
Calories 487 kCal
Notes Found my way back out today. 30-minute timed run along the lake before sunrise.

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