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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