| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 12/10/2013 4:48 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.11 mi | Time | 00:44:38.0 | |
| Time Moving | 00:44:38.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:44 min/mi | Max. pace | 07:31 min/mi | |
| Weather | Partly cloudy; 34.6 °F | |||
| Notes | Easy run on a cool morning before taking parents to the airport. | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min. EZ w/8x30 sec. strides | |||
| Location | Houston, TX | |||
| Start Time | 12/9/2013 5:44 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.90 mi | Time | 00:44:00.0 | |
| Time Moving | 00:44:00.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:58 min/mi | Max. pace | 06:03 min/mi | |
| Weather | Cloudy; 45.4 °F | |||
| Notes | Overdressed this morning. The weather reports of wind over-sensitized me to the possibility I suppose. Inadvertently turned off Garmin while trying to record splits on strides (too many layers of clothing that the device was buried under!). Cheated myself out of ~0.2 miles on the record. | |||
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(see http://www.sporttracks-plugins.com)
| Name | Long Run | |||
| Location | Houston, TX | |||
| Start Time | 12/7/2013 5:19 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 9.87 mi | Time | 01:25:18.0 | |
| Time Moving | 01:25:18.0 | Stopped | 00:00:02.0 | |
| Average pace | 08:38 min/mi | Max. pace | 07:34 min/mi | |
| Weather | 32.9 °F | |||
| Notes | Based on Jack Daniels' Marathon Training Plan A and my mileage this week, this run should have been ~8.5 miles. Throughout the week, I had envisioned a 10-miler but once feeling it at the outset today. But after I got into it a couple miles, I decided "... since I'm out here, I might as well get 10 ...." Cool morning. Took it easy. Felt fine. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 12/6/2013 6:51 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.08 mi | Time | 00:42:56.0 | |
| Time Moving | 00:42:56.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:27 min/mi | Max. pace | 07:22 min/mi | |
| Weather | Chance of rain; 39.1 °F | |||
| Notes | Cold front has arrived bringing with it Houston's version of winter. Light rain/mist this morning with temps in the 30°F's and a light breeze out of north. Not unpleasant at all to run in. Legs seem to have recovered a bit. Hips are balky now. Hmmm .... | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 12/5/2013 6:21 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.07 mi | Time | 00:43:55.0 | |
| Time Moving | 00:43:55.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:39 min/mi | Max. pace | 07:07 min/mi | |
| Weather | Cloudy; 71.8 °F | |||
| Notes | Sought out every soft surface along the way. Kept it really easy until I "could smell the barn" then I had a hard time holding back and let it go ... probably a bit more than I should have. Foggy/low clouds this morning. ... cold front moves in tonight .... | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min. EZ w/6x30 sec. Strides | |||
| Location | Houston, TX | |||
| Start Time | 12/4/2013 5:25 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.10 mi | Time | 00:42:21.0 | |
| Time Moving | 00:42:21.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:18 min/mi | Max. pace | 05:44 min/mi | |
| Weather | Partly cloudy; 69.8 °F | |||
| Notes | Unseasonably warm this morning running shirtless in December. Legs are still feeling a bit beat up. I imagine it's the strides on pavement. May ease up tomorrow depending on how body is feeling tonight. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. w/8x30 sec. strides | |||
| Location | Houston, TX | |||
| Start Time | 12/3/2013 5:10 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.11 mi | Time | 00:43:08.0 | |
| Time Moving | 00:43:08.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:26 min/mi | Max. pace | 05:46 min/mi | |
| Weather | Sunny; 60.9 °F | |||
| Notes | I felt very sluggish this morning. We all know this is a result of inconsistent training, right? | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ w/9x30 sec. Strides | |||
| Location | Houston, TX | |||
| Start Time | 12/2/2013 5:21 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 5.07 mi | Time | 00:42:51.0 | |
| Time Moving | 00:42:51.0 | Stopped | 00:00:01.0 | |
| Average pace | 08:27 min/mi | Max. pace | 05:57 min/mi | |
| Weather | Partly cloudy; 61.6 °F | |||
| Notes | This was supposed to be 8 x 30 second strides but I lost track and since I added on 0.5 mile to my usual route, I ended up doing an extra round of strides. No penalty, right? Felt pretty good out there todyay. | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min. EZ w/8x30 sec. strides | |||
| Location | Houston, TX | |||
| Start Time | 11/21/2013 5:52 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.62 mi | Time | 00:39:06.0 | |
| Time Moving | 00:39:06.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:27 min/mi | Max. pace | 06:05 min/mi | |
| Weather | Cloudy; 69.9 °F | |||
| Notes | Mixed in 8 x 30 second strides this morning. It was so humid the roads were wet as if it had rained. | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/20/2013 5:43 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:40:19.0 | |
| Time Moving | 00:40:19.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:42 min/mi | Max. pace | 07:55 min/mi | |
| Weather | Partly cloudy; 53.8 °F | |||
| Notes | Beautiful morning. Felt good in cooler temperature and lower humidity. | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/19/2013 5:10 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:40:04.0 | |
| Time Moving | 00:40:04.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:39 min/mi | Max. pace | 07:37 min/mi | |
| Weather | Partly cloudy; 58.2 °F | |||
| Notes | Nice morning. Glad to be back from Honduras and get back into a routine! | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | SPS Hilton Treadmill | |||
| Location | San Pedro Sula, HON | |||
| Start Time | 11/18/2013 - | Category | My Activities:Running:Treadmill | |
| Distance | 3.35 mi | Time | 00:30:00.0 | |
| Time Moving | 00:30:00.0 | Stopped | 00:00:00.0 | |
| Weather | ||||
| Notes | Quick oppportunity to spend 30 minutes on the treadmill at the San Pedro Sula Hilton. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/13/2013 5:29 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.61 mi | Time | 00:39:23.0 | |
| Time Moving | 00:39:23.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:32 min/mi | Max. pace | 07:24 min/mi | |
| Weather | Sunny; 39.0 °F | |||
| Notes | So eager to run in cool Houston temperature this morning that I overdressed! Wife says, "Typical." | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/12/2013 5:38 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.62 mi | Time | 00:39:46.0 | |
| Time Moving | 00:39:46.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:36 min/mi | Max. pace | 07:19 min/mi | |
| Weather | Sunny; 53.5 °F | |||
| Notes | Always exciting when an early morning driver decides to have some "fun" by tracking my reflectors while coming headon. Yes, he pushed me all the way off the road. Yes, it was early morning, no traffic and two lanes for him to comfortably use. Idiot! | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/11/2013 5:30 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:39:46.0 | |
| Time Moving | 00:39:46.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:35 min/mi | Max. pace | 07:24 min/mi | |
| Weather | Sunny; 52.5 °F | |||
| Notes | I felt good out there today. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/10/2013 5:28 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.62 mi | Time | 00:40:08.0 | |
| Time Moving | 00:40:08.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:41 min/mi | Max. pace | 07:33 min/mi | |
| Weather | Sunny; 56.8 °F | |||
| Notes | A quiet morning out on the roads. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/8/2013 5:30 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:40:28.0 | |
| Time Moving | 00:40:28.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:44 min/mi | Max. pace | 07:36 min/mi | |
| Weather | Sunny; 50.8 °F | |||
| Notes | Another cool morning run for which I was slightly overdressed. I'm not sure what's going on with my body. I should have been past the achy-because-you-ran syndrome several weeks ago. However my glutes and hips were aching big time yesterday and during this run. I don't understand because all I've been doing are easy runs. There shouldn't be enough stress to be causing this reaction. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/7/2013 5:44 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.61 mi | Time | 00:39:43.0 | |
| Time Moving | 00:39:43.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:36 min/mi | Max. pace | 07:18 min/mi | |
| Weather | Partly cloudy; 47.3 °F | |||
| Notes | "Houston cold front" moved in over night. Dusted off a little cold weather gear for this morning's run. The cool temps felt good. Body felt okay. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/6/2013 5:10 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.61 mi | Time | 00:40:19.0 | |
| Time Moving | 00:40:19.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:44 min/mi | Max. pace | 07:45 min/mi | |
| Weather | Partly cloudy; 69.8 °F | |||
| Notes | After Monday's run, I felt what I thought were the early beginnings of an IT band problem on my left leg. Decided not to run Tuesday as the dull ache continued. This morning I figured there's one way to find out if it's ITB ... run. Wore my newest shoes to eliminate that as a possible contributor. Felt fine throughout the run so I'm hoping it was simply a "false positive" from my early detection system. It is a reminder that I should probably be doing some preventative strengthening. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/4/2013 5:30 AM (UTC-06:00) | Category | My Activities:Running | |
| Distance | 4.61 mi | Time | 00:40:20.0 | |
| Time Moving | 00:40:20.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:44 min/mi | Max. pace | 07:46 min/mi | |
| Weather | Sunny; 56.4 °F | |||
| Notes | Great morning run in Standard Time (Daylight Savings Time reverted back yesterday). | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 11/1/2013 5:32 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:40:48.0 | |
| Time Moving | 00:40:48.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:49 min/mi | Max. pace | 07:49 min/mi | |
| Weather | Partly cloudy; 53.5 °F | |||
| Notes | Bayous running high after all of yesterday's rain. Cooler temperatures this morning were nice. Saw a rabbit in the exact same place today as yesterday. I see a lot of different wildlife running from the house but rarely rabbits. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. EZ | |||
| Location | Houston, TX | |||
| Start Time | 10/31/2013 5:39 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.67 mi | Time | 00:40:45.0 | |
| Time Moving | 00:40:45.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:43 min/mi | Max. pace | 06:47 min/mi | |
| Weather | Heavy rain; 76.6 °F | |||
| Notes | Woke up to thunder, lightning and heavy rain. Waited 30 minutes to see what would happen. Rain stopped. Went for my run. Got back home and heavy rain started not 10 minutes after I was back inside. ... my lucky day .... | |||
Created with Activity Documentation Plugin for SportTracks
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| Name | 30 min, Easy | |||
| Location | Houston, TX | |||
| Start Time | 10/30/2013 5:16 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:40:47.0 | |
| Time Moving | 00:40:47.0 | Stopped | 00:00:02.0 | |
| Average pace | 08:48 min/mi | Max. pace | 07:44 min/mi | |
| Weather | Chance of rain; 73.6 °F | |||
| Notes | Very light rain over the last half of this run. Feels like it takes longer to recover than in the past .... Hopefully this is a passing phenomenon. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. Easy | |||
| Location | Houston, TX | |||
| Start Time | 10/29/2013 5:12 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:41:21.0 | |
| Time Moving | 00:41:21.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:56 min/mi | Max. pace | 07:46 min/mi | |
| Weather | Sunny; 68.4 °F | |||
| Notes | OBJECTIVE 30 min. Easy @ 8:58 Humidity has returned .... Legs had a hint of soreness this morning. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 30 min. Easy | |||
| Location | Houston, TX | |||
| Start Time | 10/28/2013 5:32 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.68 mi | Time | 00:41:01.0 | |
| Time Moving | 00:41:01.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:46 min/mi | Max. pace | 07:30 min/mi | |
| Weather | Sunny; 63.3 °F | |||
| Notes | After a couple weeks off, I'm starting back at it today. Hopefully my back (and body) will cooperate. OBJECTIVE 30 min. EASY (~8:58) | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 8M Base Run | |||
| Location | Houston, TX | |||
| Start Time | 10/14/2013 5:16 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 7.85 mi | Time | 01:09:56.0 | |
| Time Moving | 01:09:56.0 | Stopped | 00:00:00.0 | |
| Average pace | 08:54 min/mi | Max. pace | 08:00 min/mi | |
| Weather | Partly cloudy; 72.2 °F | |||
| Notes | Felt really beat up this morning. Cardio was fine but back and legs were pretty thrashed. ... disappointing only in the fact that there's really no reason to be feeling like that ...! | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4.5M LHR | |||
| Location | Houston, TX | |||
| Start Time | 10/13/2013 5:54 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 4.63 mi | Time | 00:45:22.0 | |
| Time Moving | 00:45:22.0 | Stopped | 00:00:05.0 | |
| Average pace | 09:48 min/mi | Max. pace | 08:31 min/mi | |
| Average heart rate | 126 bpm | Max. heart rate | 135 bpm | |
| Weather | Chance of rain; 72.4 °F | |||
| Notes | What is the physiology behind my lower heart rate the day after long runs? | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate | Heart beats per mi |
| 1 | 5:54:12 AM | 0.00 mi | 00:09:48 | 1.00 mi | 09:48 min/mi | 117 bpm (66%) | 1148 bpmi |
| 2 | 6:04:01 AM | 1.00 mi | 00:09:40 | 1.00 mi | 09:40 min/mi | 126 bpm (71%) | 1223 bpmi |
| 3 | 6:13:41 AM | 2.00 mi | 00:09:37 | 1.00 mi | 09:37 min/mi | 129 bpm (73%) | 1246 bpmi |
| 4 | 6:23:32 AM | 3.00 mi | 00:10:06 | 1.00 mi | 10:06 min/mi | 130 bpm (74%) | 1315 bpmi |
| 5 | 6:33:38 AM | 4.00 mi | 00:06:15 | 0.63 mi | 09:52 min/mi | 129 bpm (73%) | 1278 bpmi |
| Totals: | 00:45:22.0 | 4.63 mi | 09:48 min/mi | 126 bpm (71%) | 1238 bpmi | ||
Created with Activity Documentation Plugin for SportTracks
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| Name | 16M from Y | |||
| Location | Houston, TX | |||
| Start Time | 10/12/2013 6:04 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 15.98 mi | Time | 02:20:09.0 | |
| Time Moving | 02:20:09.0 | Stopped | 00:00:16.0 | |
| Average pace | 08:46 min/mi | Max. pace | 07:41 min/mi | |
| Weather | Cloudy; 77.4 °F | |||
| Notes | Ran solo from the Y this morning. Really happy to get this one in. Not happy about how I drug myself to the finish over the last 5 miles. Mental toughness may have been the only thing built on this one. Took a new route that took me north of Spring Cypress Road up to Northpointe. Seemed much better than running back and forth on Eldridge in traffic. Going to the chiropractor who also specializes in ART (active release therapy). I need to get the issue with my back resolved. | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 6M LHR | |||
| Location | Houston, TX | |||
| Start Time | 10/9/2013 5:32 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.78 mi | Time | 00:57:29.0 | |
| Time Moving | 00:57:29.0 | Stopped | 00:00:01.0 | |
| Average pace | 09:56 min/mi | Max. pace | 08:45 min/mi | |
| Average heart rate | 127 bpm | Max. heart rate | 136 bpm | |
| Weather | Sunny; 58.3 °F | |||
| Notes | It's the weather, stupid! Somehow I'm always amazed that I can run faster (while maintaining the same heart rate) when the temperature and humidity is lower. Yes, I understand the concept but it seems I have to relearn how dramatic the difference really is. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate | Heart beats per mi |
| 1 | 5:32:06 AM | 0.00 mi | 00:10:06 | 1.00 mi | 10:06 min/mi | 119 bpm (67%) | 1202 bpmi |
| 2 | 5:42:12 AM | 1.00 mi | 00:09:46 | 1.00 mi | 09:46 min/mi | 127 bpm (72%) | 1238 bpmi |
| 3 | 5:51:59 AM | 2.00 mi | 00:09:53 | 1.00 mi | 09:53 min/mi | 129 bpm (73%) | 1280 bpmi |
| 4 | 6:01:51 AM | 3.00 mi | 00:10:11 | 1.00 mi | 10:11 min/mi | 129 bpm (73%) | 1312 bpmi |
| 5 | 6:12:03 AM | 4.00 mi | 00:09:55 | 1.00 mi | 09:55 min/mi | 128 bpm (72%) | 1273 bpmi |
| 6 | 6:21:59 AM | 5.00 mi | 00:07:38 | 0.80 mi | 09:33 min/mi | 130 bpm (74%) | 1247 bpmi |
| Totals: | 00:57:29.0 | 5.78 mi | 09:56 min/mi | 127 bpm (72%) | 1262 bpmi | ||
| Min. | Max. | Avg. |
| 67.3 bpm | 135.6 bpm | 126.9 bpm |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 4 x 1k | |||
| Location | Houston, TX | |||
| Start Time | 10/8/2013 5:23 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.34 mi | Time | 00:53:25.0 | |
| Time Moving | 00:53:25.0 | Stopped | 00:00:01.0 | |
| Average pace | 08:25 min/mi | Max. pace | 06:09 min/mi | |
| Weather | Sunny; 54.6 °F | |||
| Notes | OBJECTIVE WU 1.5 mi. 4 x 1k @ 6:46 CD 1.5 mi. ACHIEVED WU 1.56 mi. 642 / 645 / 640 / 629 CD 1.15 mi. I went it this workout with far too casual of an approach and attitude. Somehow I thought cooler temperatures and "only" 4 1k repeats at 5k pace would a breeze. I'm not sure how I got to that thinking but it did not serve me well! Also realized Garmin 110 doesn't convert pace from minutes per kilometer into minutes per mile. So I was trying to do the math in my head. The result being I was trying to run each km in 4:03 when I should have been running them in 4:13. Yes, that will make things seems a bit harder! | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 5:23:04 AM | 0.00 mi | 00:14:37 | 1.56 mi | 09:22 min/mi |
| 2 | 5:38:27 AM | 1.56 mi | 00:04:09 | 0.62 mi | 06:42 min/mi |
| 3 | 5:42:38 AM | 2.18 mi | 00:03:00 | 0.31 mi | 09:40 min/mi |
| 4 | 5:45:38 AM | 2.49 mi | 00:04:11 | 0.62 mi | 06:44 min/mi |
| 5 | 5:49:50 AM | 3.11 mi | 00:03:00 | 0.30 mi | 10:09 min/mi |
| 6 | 5:52:50 AM | 3.41 mi | 00:04:08 | 0.62 mi | 06:39 min/mi |
| 7 | 5:56:58 AM | 4.03 mi | 00:03:00 | 0.28 mi | 10:33 min/mi |
| 8 | 5:59:58 AM | 4.31 mi | 00:04:01 | 0.62 mi | 06:28 min/mi |
| 9 | 6:03:59 AM | 4.93 mi | 00:03:00 | 0.27 mi | 11:07 min/mi |
| 10 | 6:06:59 AM | 5.20 mi | 00:10:19 | 1.15 mi | 08:56 min/mi |
| Totals: | 00:53:25.0 | 6.34 mi | 08:25 min/mi | ||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 8M Base Run | |||
| Location | Houston, TX | |||
| Start Time | 10/7/2013 5:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 7.99 mi | Time | 01:08:19.0 | |
| Time Moving | 01:08:19.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:32 min/mi | Max. pace | 07:30 min/mi | |
| Weather | Sunny; 54.5 °F | |||
| Notes | The highly anticipated cold front actually moved in over night. It was great running in 54°F and 68% humidity. The forecast calls for the same over the next couple of days before returning to more typical Houston weather. Body felt a little beat up today. General soreness ... all over .... | |||
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
| Name | 14M w/Downtown Group | |||
| Location | Houston, TX | |||
| Start Time | 10/5/2013 6:10 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 13.99 mi | Time | 01:54:27.0 | |
| Time Moving | 01:54:27.0 | Stopped | 00:00:19.0 | |
| Average pace | 08:10 min/mi | Max. pace | 07:19 min/mi | |
| Weather | Sunny; 75.4 °F | |||
| Notes | Felt pretty good for most of this one. Ran from Memorial Park pool to the polo grounds. Back. Then on to Sabine bridge via Blossom and back to the park along Allen Parkway. The Komen run/walk was going on downtown so it was kind of funny as we got cheers running along the course in advance of the participants coming through. | |||
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| Name | 6M LHR | |||
| Location | Houston, TX | |||
| Start Time | 10/4/2013 5:43 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.83 mi | Time | 01:01:49.0 | |
| Time Moving | 01:01:49.0 | Stopped | 00:00:05.0 | |
| Average pace | 10:36 min/mi | Max. pace | 08:45 min/mi | |
| Average heart rate | 129 bpm | Max. heart rate | 153 bpm | |
| Weather | Sunny; 71.8 °F | |||
| Notes | Just trying to keep my heart rate between 124 and 134 bpm. Experiencing a litte tightness throughout legs and upper back. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate |
| 1 | 5:43:48 AM | 0.00 mi | 00:09:59 | 1.00 mi | 09:59 min/mi | 123 bpm (70%) |
| 2 | 5:54:09 AM | 1.00 mi | 00:10:04 | 1.00 mi | 10:04 min/mi | 130 bpm (74%) |
| 3 | 6:04:13 AM | 2.00 mi | 00:11:14 | 1.00 mi | 11:14 min/mi | 130 bpm (74%) |
| 4 | 6:15:28 AM | 3.00 mi | 00:10:38 | 1.00 mi | 10:38 min/mi | 131 bpm (74%) |
| 5 | 6:26:58 AM | 4.00 mi | 00:11:05 | 1.00 mi | 11:05 min/mi | 130 bpm (73%) |
| 6 | 6:38:12 AM | 5.00 mi | 00:08:52 | 0.83 mi | 10:38 min/mi | 130 bpm (74%) |
| Totals: | 01:01:49.0 | 5.83 mi | 10:36 min/mi | 129 bpm (73%) | ||
| Min. | Max. | Avg. |
| 80.1 bpm | 153.4 bpm | 129.1 bpm |
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| Name | 4M Tempo | |||
| Location | Houston, TX | |||
| Start Time | 10/3/2013 5:41 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.72 mi | Time | 00:55:04.0 | |
| Time Moving | 00:55:04.0 | Stopped | 00:00:14.0 | |
| Average pace | 08:11 min/mi | Max. pace | 06:36 min/mi | |
| Weather | Sunny; 73.5 °F | |||
| Notes | OBJECTIVE 1.5 mi. WU 4 mi. tempo @ 7:01 1.5 mi. CD ACHIEVED 1.57 mi. WU 4 mi.@ 7:17 (708 704 719 737) 1.19 mi. CD Well, this didn't go as planned. I switched from loosely following Hansons Brooks training plan (since June) to Fitzgerald's Brian Training approach this week. Back in 2009 when I followed Brain Training reliously, Thursday's tempo runs were always the toughest run of the week. Today proved no different! I tried to be careful early to not "beat the prescribed tempo pace" so has to avoid blowing up on the back end. I was generally successful in not beating the pace. However I still blew up on the back end. My fitness isn't where it needs to be. I'll simply have to keep at it. The 92% humidity wasn't helping much either. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 5:41:58 AM | 0.00 mi | 00:09:35 | 1.00 mi | 09:35 min/mi |
| 2 | 5:51:32 AM | 1.00 mi | 00:05:21 | 0.57 mi | 09:19 min/mi |
| 3 | 5:59:08 AM | 1.57 mi | 00:07:08 | 1.00 mi | 07:08 min/mi |
| 4 | 6:06:45 AM | 2.57 mi | 00:07:03 | 1.00 mi | 07:03 min/mi |
| 5 | 6:13:50 AM | 3.57 mi | 00:07:19 | 1.00 mi | 07:19 min/mi |
| 6 | 6:24:51 AM | 4.57 mi | 00:07:37 | 1.00 mi | 07:37 min/mi |
| 7 | 6:33:01 AM | 5.57 mi | 00:09:25 | 1.00 mi | 09:25 min/mi |
| 8 | 6:42:43 AM | 6.57 mi | 00:01:46 | 0.19 mi | 09:36 min/mi |
| Totals: | 00:55:04.0 | 6.72 mi | 08:11 min/mi | ||
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| Name | 6M LHR | |||
| Location | Houston, TX | |||
| Start Time | 10/2/2013 5:25 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.78 mi | Time | 01:02:17.0 | |
| Time Moving | 01:02:17.0 | Stopped | 00:00:02.0 | |
| Average pace | 10:46 min/mi | Max. pace | 08:30 min/mi | |
| Average heart rate | 130 bpm | Max. heart rate | 146 bpm | |
| Weather | Sunny; 74.8 °F | |||
| Notes | OBJECTIVE 2-6 mi. recovery run @ low heart rate = 124-134 bpm Calves were very tight this morning. Only loosened up over half way into this one. Had a hard time keeping heart rate down. It seemed my heart rate monitor was "volatile"; bouncing around sporadically. It's been this way before a couple of times. I always figured it was my heart. Not so sure it isn't the technology. Wore brand new Brooks Ghost 5 for the first time today. I've had them squirreled away. My red Mizuno Wave Rider 13's are officially retired today after 601 miles. Yesterday I registered for the Ogden Marathon lottery. The marathon is May 17. I should be ready to go by then. The lottery results will be published in a couple weeks. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate |
| 1 | 5:25:31 AM | 0.00 mi | 00:09:41 | 1.00 mi | 09:41 min/mi | 126 bpm (71%) |
| 2 | 5:35:13 AM | 1.00 mi | 00:10:20 | 1.00 mi | 10:20 min/mi | 131 bpm (74%) |
| 3 | 5:45:34 AM | 2.00 mi | 00:10:55 | 1.00 mi | 10:55 min/mi | 130 bpm (74%) |
| 4 | 5:56:29 AM | 3.00 mi | 00:11:22 | 1.00 mi | 11:22 min/mi | 131 bpm (74%) |
| 5 | 6:07:51 AM | 4.00 mi | 00:11:14 | 1.00 mi | 11:14 min/mi | 130 bpm (74%) |
| 6 | 6:19:16 AM | 5.00 mi | 00:08:40 | 0.78 mi | 11:04 min/mi | 131 bpm (74%) |
| Totals: | 01:02:17.0 | 5.78 mi | 10:46 min/mi | 130 bpm (73%) | ||
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| Name | 3 x 1k Repeats | |||
| Location | Houston, TX | |||
| Start Time | 10/1/2013 5:26 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.79 mi | Time | 00:48:55.0 | |
| Time Moving | 00:48:55.0 | Stopped | 00:00:03.0 | |
| Average pace | 08:26 min/mi | Max. pace | 06:24 min/mi | |
| Weather | Sunny; 75.5 °F | |||
| Notes | OBJECTIVE WU 1.5 mi. 3 x 1k @ 6:46 w/3 min. active recoveries CD 1.5 mi. ACHIEVED WU 1.6 mi. 6:43 6:44 6:47 CD 1.5 mi. Didn't feel good starting out; headache and tight calves. Fortunately those issues resolved themselves over the course of the warmup. The repeats were a little harder than I expected them to be. Wondering if the heat 75° and humidity 89% were the major contributors .... Will be watching with interest to see how I feel tomorrow. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 5:26:37 AM | 0.00 mi | 00:14:16 | 1.57 mi | 09:05 min/mi |
| 2 | 5:41:50 AM | 1.57 mi | 00:04:10 | 0.62 mi | 06:42 min/mi |
| 3 | 5:46:01 AM | 2.19 mi | 00:03:00 | 0.32 mi | 09:24 min/mi |
| 4 | 5:49:01 AM | 2.51 mi | 00:04:10 | 0.62 mi | 06:43 min/mi |
| 5 | 5:53:12 AM | 3.13 mi | 00:03:00 | 0.28 mi | 10:46 min/mi |
| 6 | 5:57:17 AM | 3.41 mi | 00:04:12 | 0.62 mi | 06:47 min/mi |
| 7 | 6:01:30 AM | 4.03 mi | 00:03:00 | 0.28 mi | 10:44 min/mi |
| 8 | 6:04:30 AM | 4.31 mi | 00:13:10 | 1.51 mi | 08:43 min/mi |
| Totals: | 00:48:55.0 | 5.79 mi | 08:26 min/mi | ||
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| Name | 8M Base | |||
| Location | Houston, TX | |||
| Start Time | 9/30/2013 5:19 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 7.90 mi | Time | 01:07:55.0 | |
| Time Moving | 01:07:55.0 | Stopped | 00:00:07.0 | |
| Average pace | 08:35 min/mi | Max. pace | 07:28 min/mi | |
| Weather | Partly cloudy; 75.5 °F | |||
| Notes | OBJECTIVE 8 mi.@ 8:10-9:01 Back at it. My back still isn't right but it's much, much better than it was last week. Figured I'd feel over-rested today but, oddly, it was the opposite. I was tired. Really need to focus on getting good sleep and eating right this week. | |||
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| Name | 7 M LHR | |||
| Location | Houston, TX | |||
| Start Time | 9/23/2013 5:34 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 6.84 mi | Time | 01:13:54.0 | |
| Time Moving | 01:13:54.0 | Stopped | 00:00:03.0 | |
| Average pace | 10:48 min/mi | Max. pace | 08:51 min/mi | |
| Average heart rate | 129 bpm | Max. heart rate | 138 bpm | |
| Weather | Partly cloudy; 71.9 °F | |||
| Notes | Just keeping my heart rate between 124 and 134 bpm. Feelin' beat up from the weekend. Calves were very tight and back between the shoulder blades was too. | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate |
| 1 | 5:34:44 AM | 0.00 mi | 00:10:01 | 1.00 mi | 10:01 min/mi | 123 bpm (70%) |
| 2 | 5:44:45 AM | 1.00 mi | 00:10:21 | 1.00 mi | 10:21 min/mi | 129 bpm (73%) |
| 3 | 5:55:06 AM | 2.00 mi | 00:10:48 | 1.00 mi | 10:48 min/mi | 129 bpm (73%) |
| 4 | 6:05:55 AM | 3.00 mi | 00:10:46 | 1.00 mi | 10:46 min/mi | 130 bpm (73%) |
| 5 | 6:16:42 AM | 4.00 mi | 00:11:13 | 1.00 mi | 11:13 min/mi | 129 bpm (73%) |
| 6 | 6:27:55 AM | 5.00 mi | 00:11:30 | 1.00 mi | 11:30 min/mi | 129 bpm (73%) |
| 7 | 6:39:25 AM | 6.00 mi | 00:09:19 | 0.86 mi | 10:47 min/mi | 130 bpm (73%) |
| Totals: | 01:13:54.0 | 6.84 mi | 10:48 min/mi | 129 bpm (73%) | ||
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| Name | Bearkat Bash 5k | |||
| Location | Houston, TX | |||
| Start Time | 9/21/2013 7:18 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 3.17 mi | Time | 00:21:02.0 | |
| Time Moving | 00:21:02.0 | Stopped | 00:00:00.0 | |
| Average pace | 06:38 min/mi | Max. pace | 05:34 min/mi | |
| Weather | Cloudy; 70.9 °F | |||
| Notes | This was my first race in about a year; a local 5k put on by Klein High School. Since I haven't raced in some time and the workouts I've been doing really haven't lent themselves to a good estimate of my fitness, I had no idea what kind of time to expect or how I'd be feeling with a hard effort. I very likely predestined myself as I walked from the parking lot to the start area. Some quick math, suggested 7 minute miles were too slow and 6:30 was too fast. So I settled on 6:45. I'd like to think that's very nearly what I ran because I'm so tuned in to my body. In reality, I think I ran 6:45 simply because I pre-programmed myself to do so. I likely had a faster time in me. Perhaps not significantly faster; just faster than what I ended up with. Running the race is good as it now serves as my new baseline for training paces. Other tidbits: the Overall Men's Masters winner ran 18:30. He is 62 years old. I won the 40-49 age group and received a small plaque. Somehow a 21:04 doesn't seem worthy of a plaque but I suppose it's representative of the field more than anything else. I also came in 15th overall. I believe many of those ahead of me were the high school cross country team. It was fun and good to be "back in the race". http://eztoregister.com/assets/Bearkat13.HTM# 5 | |||
| GPS Track Points | 245, average recording interval: 5.0s / 68.25 ft | |||
| No | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | 7:18:41 AM | 0.00 mi | 00:06:35 | 1.00 mi | 06:35 min/mi |
| 2 | 7:25:16 AM | 1.00 mi | 00:06:45 | 1.00 mi | 06:45 min/mi |
| 3 | 7:32:02 AM | 2.00 mi | 00:06:36 | 1.00 mi | 06:36 min/mi |
| 4 | 7:38:39 AM | 3.00 mi | 00:01:07 | 0.20 mi | 05:42 min/mi |
| Totals: | 00:21:02.0 | 3.17 mi | 06:38 min/mi | ||
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| Name | 8M LHR | |||
| Location | Houston, TX | |||
| Start Time | 9/18/2013 5:15 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 7.89 mi | Time | 01:20:20.0 | |
| Time Moving | 01:20:20.0 | Stopped | 00:00:02.0 | |
| Average pace | 10:10 min/mi | Max. pace | 08:08 min/mi | |
| Average heart rate | 128 bpm | Max. heart rate | 140 bpm | |
| Weather | Sunny; 76.1 °F | |||
| Notes | Uneventful low-heart rate run. BPM target < 134 | |||
| Min. | Max. | Avg. |
| 81.8 bpm | 140.0 bpm | 128.4 bpm |
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| Location | Houston, TX | |||
| Start Time | 9/17/2013 5:10 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 9.42 mi | Time | 01:19:50.0 | |
| Time Moving | 01:19:50.0 | Stopped | 00:00:04.0 | |
| Average pace | 08:28 min/mi | Max. pace | 07:24 min/mi | |
| Weather | Sunny; 76.5 °F | |||
| Notes | After a couple "unforced" days off, I simply needed to get back out there. Had designs on running a 8:17 pace with whatever cutdowns were required to get there after the the first couple miles. However after about 5 miles, I could see this run wasn't the time to be pushing it hard to the end so I just let the pace happen. | |||
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| Name | 8M LHR | |||
| Location | Houston, TX | |||
| Start Time | 9/13/2013 5:11 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 7.88 mi | Time | 01:16:48.0 | |
| Time Moving | 01:16:48.0 | Stopped | 00:00:00.0 | |
| Average pace | 09:44 min/mi | Max. pace | 08:37 min/mi | |
| Average heart rate | 128 bpm | Max. heart rate | 135 bpm | |
| Weather | Sunny; 73.6 °F | |||
| Notes | Low heart rate, recovery run. Manged my heart rate pretty well. Felt okay; a little tightness in left calf and hips. | |||
| Min. | Max. | Avg. |
| 74.9 bpm | 135.1 bpm | 127.6 bpm |
| No | Start Time | Start Distance | Duration | Distance | Average Pace | Average Heart rate |
| 1 | 5:11:38 AM | 0.00 mi | 00:09:46 | 1.00 mi | 09:46 min/mi | 117 bpm (66%) |
| 2 | 5:21:24 AM | 1.00 mi | 00:09:28 | 1.00 mi | 09:28 min/mi | 125 bpm (70%) |
| 3 | 5:30:53 AM | 2.00 mi | 00:09:37 | 1.00 mi | 09:37 min/mi | 129 bpm (73%) |
| 4 | 5:40:31 AM | 3.00 mi | 00:09:55 | 1.00 mi | 09:55 min/mi | 130 bpm (74%) |
| 5 | 5:50:26 AM | 4.00 mi | 00:09:50 | 1.00 mi | 09:50 min/mi | 130 bpm (73%) |
| 6 | 6:00:17 AM | 5.00 mi | 00:09:50 | 1.00 mi | 09:50 min/mi | 130 bpm (74%) |
| 7 | 6:10:08 AM | 6.00 mi | 00:09:57 | 1.00 mi | 09:57 min/mi | 130 bpm (73%) |
| 8 | 6:20:05 AM | 7.00 mi | 00:08:20 | 0.88 mi | 09:27 min/mi | 131 bpm (74%) |
| Totals: | 01:16:48.0 | 7.88 mi | 09:44 min/mi | 128 bpm (72%) | ||
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