Friday, July 13, 2012

Lakefront 8

 

Summary

Name Lakefront 8
Location Chicago, IL
Start Time 7/13/2012 5:23 AM (UTC-05:00) Category My Activities:Running
Distance 8.04 mi Time 01:09:14.0
Time Moving 01:09:14.0 Stopped 00:00:01.0
Average pace 08:36 min/mi Max. pace 07:10 min/mi
Weather PartClouds; 74.9 °F
Calories 1012 kCal
Notes Dear Driver of the White SUV at Belmont Harbor this Morning,

I am so glad I met you today. I was running on very tired legs this morning and was somewhat struggling through what was shaping up as a tougher than expected run. Fortunately for me you came along.

You were able to demonstrate that rare combination of speed and power as zipped about the quiet lanes of the harbor.

I really appreciate your training techniques. They are unlike anything I've ever encountered. As you came upon me with that speed then slammed on your brakes, you sparked in me a surge of adrenaline different than any I've ever experienced. This forced me to forget my tired legs and simply "get moving".

Looking over your steering wheel, you may have thought you were looking into "the faces of death". Please don't misunderstand that's simply how I get when I'm focused and striving for my best running efforts.

I also don't want you to misunderstand my raised finger. It may have looked like I was pointing at the stop sign you blew through or the crosswalk I was standing in. That wasn't it at all. My lifted index finger simply meant "you're number one" (and, if you get down to it, maybe I was practicing my "I'm #1!" for the next race I win due to your skillful training).

It was great meeting you and I hope we can get together again for another inspiring round of training. After our brief encounter, I hope my effort didn't let you down. A biker passed me shortly thereafter and said, "That was close!" Since hearing his comment, I've wondered if it seemed I wasn't really giving it my all. Hopefully you're patient enough to continue to work with me in the future. I value your unconventional training methods especially the way you incorporate the use of your 5,000 pound into the program.

Thanks again and hope you have a good day.


Cory



Dear Wife,

Sorry about your near miss at becoming an instant millionaire this morning. It's quite rare that someone actually comes so close without actually getting the money.

Hope your day gets better.

Love,
Cory

P.S. Since the move to Chicago, I don't think I've told you where the important papers are filed. They're in the black filing cabinet in my office. Of particular note, is the file labeled "Insurance, Life".

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Thursday, July 12, 2012

Lakefront 9

Summary

Name Lakefront 9
Location Chicago, IL
Start Time 7/12/2012 5:21 AM (UTC-05:00) Category My Activities:Running
Distance 8.70 mi Time 01:11:12.0
Time Moving 01:11:12.0 Stopped 00:00:47.0
Average pace 08:10 min/mi Max. pace 02:42 min/mi
Weather Clear; 72.2 °F
Calories 1070 kCal
Notes Ran to work this morning. Great sunrise. There was even a guy who stopped his car on Lakeshore Drive to get out for a picture.

Map: Street - openstreetmap.org (Mapnik)

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Wednesday, July 11, 2012

Lakefront 4

Summary

Name Lakefront 4
Location Chicago, IL
Start Time 7/11/2012 6:02 AM (UTC-05:00) Category My Activities:Running
Distance 4.23 mi Time 00:38:31.0
Time Moving 00:38:31.0 Stopped 00:00:11.0
Average pace 09:06 min/mi Max. pace 06:54 min/mi
Weather Clear; 70.1 °F
Calories 527 kCal
Notes Recovery run. Pulled my heart rate monitor out of the archives and dusted it off. Figured I'd check my heart rate over this easy run. But I was foiled. The batteries are dead. The research I've done suggests the top end of my aerobic zone is 135 bpm. I'm really curious now to see what my heart rate is at a 9 minute per mile pace.

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Tuesday, July 10, 2012

5M Tempo

 

Summary

Name 5M Tempo
Location Chicago, IL
Start Time 7/10/2012 5:41 AM (UTC-05:00) Category My Activities:Running
Distance 5.01 mi Time 00:36:05.0
Time Moving 00:36:05.0 Stopped 00:00:02.0
Average pace 07:12 min/mi Max. pace 06:25 min/mi
Weather Clear; 74.3 °F
Calories 629 kCal
Notes Nothing like a tempo run to erase any delusions about my fitness!

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:41:10 AM 0.00 mi 00:07:10.5 1.00 mi 07:10 min/mi
2 5:48:21 AM 1.00 mi 00:07:10.0 1.00 mi 07:10 min/mi
3 5:55:31 AM 2.00 mi 00:07:12.1 1.00 mi 07:12 min/mi
4 6:07:19 AM 3.00 mi 00:07:17.4 1.00 mi 07:17 min/mi
5 6:14:36 AM 4.00 mi 00:07:14.7 1.00 mi 07:14 min/mi
6 6:25:17 AM 5.00 mi 00:00:02.9 0.01 mi 07:12 min/mi
Totals: 00:36:05.0 5.01 mi 07:12 min/mi

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Monday, July 9, 2012

Lakefront 4

Summary

Name Lakefront 4
Location Chicago, IL
Start Time 7/9/2012 5:27 AM (UTC-05:00) Category My Activities:Running
Distance 4.23 mi Time 00:38:19.0
Time Moving 00:38:19.0 Stopped 00:00:01.0
Average pace 09:03 min/mi Max. pace 07:39 min/mi
Weather Clear; 69.9 °F
Calories 529 kCal
Notes Easy, easy recovery run. Legs were a little sore from yesterday. Oddly, I think the soreness is associated more with the stretching than the speedwork.

Resting heart rate this morning was 46 bpm (same as it was when my seventeen-year old self was being wheeled into the operating room to have my tonsils removed).

I had a really good conversation about heart rate training with my good friend Alex last Friday. This led my to a lot of thought and some weekend research. Some of you already know my thinking on the subject as I've fairly vocal about it. It's safe to say I'm rethining my position.

... each is an experiment of one ....

Athlete

Height: 6.00 ft
Weight: 173.00 lb BMI: 23.5
Resting heart rate: 46 bpm Max. heart rate:  
Diary: O2=97%

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Sunday, July 8, 2012

12 x 400

Summary

Name 12 x 400m
Location Chicago, IL
Start Time 7/8/2012 5:47 AM (UTC-05:00) Category My Activities:Running
Distance 8.31 mi Time 01:12:09.0
Time Moving 01:12:09.0 Stopped 00:00:05.0
Average pace 08:41 min/mi Max. pace 05:53 min/mi
Weather Clear; 73.6 °F
Calories 1043 kCal
Notes Yesterday was brutally hot so I deferred until this morning. Thankfully the forecasters were right and this morning's temperature was ~20°F cooler. Truth be known, it was easy for me to put this one off since it was my first speed workout in many months.

After much noodling, I configured this workout:

WU
dynamic stretch
12 x 400m @ 6:55 w/400m easy recoveries
CD

It's obvious from my splits that I have lost any sense of pace I had. My splits were all over the board. Since I haven't raced and am coming back from a lack of any degree of fitness, I wasn't sure where to set my pace. Before setting out, I started with the range anywhere between 6:16 and 7:13 (obviously a huge difference!) then narrowed it to between 6:30 and 6:57. Finally I settled on 6:55.

As I started, it seemed 6:55 was going to be easy so I modified my pace goal to 6:45. By the time I was into the last three reps, I was really running on fumes. Determining the workout pace won't be such a big deal now I've got this one under my belt.

 

Splits

No Type Start
Time
Start
Distance
Duration Distance Average
Pace
Notes
1 Active 5:47:08 AM 0.00 mi 00:10:49.8 1.18 mi 09:10 min/mi  
2 Active 6:04:02 AM 1.18 mi 00:01:41.5 0.25 mi 06:46 min/mi  
3 Rest 6:05:43 AM 1.43 mi 00:02:29.5 0.25 mi 09:58 min/mi  
4 Active 6:08:13 AM 1.68 mi 00:01:37.0 0.25 mi 06:28 min/mi  
5 Rest 6:09:50 AM 1.93 mi 00:02:24.1 0.25 mi 09:37 min/mi  
6 Active 6:12:14 AM 2.18 mi 00:01:42.6 0.25 mi 06:51 min/mi  
7 Rest 6:13:57 AM 2.43 mi 00:02:27.3 0.25 mi 09:50 min/mi  
8 Active 6:16:24 AM 2.68 mi 00:01:41.1 0.25 mi 06:44 min/mi  
9 Rest 6:18:06 AM 2.93 mi 00:02:24.8 0.25 mi 09:39 min/mi  
10 Active 6:20:30 AM 3.18 mi 00:01:40.7 0.25 mi 06:43 min/mi  
11 Rest 6:22:11 AM 3.43 mi 00:02:33.2 0.25 mi 10:13 min/mi  
12 Active 6:24:44 AM 3.68 mi 00:01:31.7 0.25 mi 06:07 min/mi  
13 Rest 6:26:16 AM 3.93 mi 00:02:25.6 0.25 mi 09:42 min/mi  
14 Active 6:31:14 AM 4.18 mi 00:01:40.6 0.25 mi 06:42 min/mi  
15 Rest 6:32:54 AM 4.43 mi 00:02:37.3 0.25 mi 10:29 min/mi  
16 Active 6:35:31 AM 4.68 mi 00:01:41.7 0.25 mi 06:47 min/mi  
17 Rest 6:37:13 AM 4.93 mi 00:02:33.4 0.25 mi 10:14 min/mi  
18 Active 6:40:36 AM 5.18 mi 00:01:39.3 0.25 mi 06:37 min/mi  
19 Rest 6:42:15 AM 5.43 mi 00:02:36.4 0.25 mi 10:26 min/mi  
20 Active 6:44:52 AM 5.68 mi 00:01:40.7 0.25 mi 06:43 min/mi  
21 Rest 6:46:33 AM 5.93 mi 00:02:43.8 0.25 mi 10:56 min/mi  
22 Active 6:49:17 AM 6.18 mi 00:01:37.5 0.25 mi 06:30 min/mi  
23 Rest 6:50:54 AM 6.43 mi 00:02:46.7 0.25 mi 11:07 min/mi  
24 Active 6:53:41 AM 6.68 mi 00:01:40.3 0.25 mi 06:41 min/mi  
25 Rest 6:55:21 AM 6.93 mi 00:02:40.2 0.25 mi 10:41 min/mi  
26 Active 6:58:01 AM 7.18 mi 00:10:49.7 1.12 mi 09:41 min/mi  
Totals: 01:12:09.0 8.31 mi 08:41 min/mi  

Map: Street - openstreetmap.org (Mapnik)

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