Tuesday, December 10, 2013

30 min. EZ

 

Summary

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
(see http://www.sporttracks-plugins.com)

Monday, December 9, 2013

30 min. EZ w/8x30 sec. Strides

 

Summary

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)

Saturday, December 7, 2013

Long Run

 

Summary

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)

Friday, December 6, 2013

30 min. EZ

 

Summary

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 ....

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Thursday, December 5, 2013

30 min. EZ

 

Summary

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 ....

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Wednesday, December 4, 2013

30 min. EZ w/6x30 sec. Strides

 

Summary

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.

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Tuesday, December 3, 2013

30 min.w/8x30 sec. strides

 

Summary

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)

Monday, December 2, 2013

30 min. EZ w/9x30 sec. Strides

 

Summary

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
(see http://www.sporttracks-plugins.com)

Thursday, November 21, 2013

30 min. EZ w/8x30 sec. strides

 

Summary

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
(see http://www.sporttracks-plugins.com)

Wednesday, November 20, 2013

30 min. EZ

 

Summary

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
(see http://www.sporttracks-plugins.com)

Tuesday, November 19, 2013

30 min. EZ

 

Summary

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)

Monday, November 18, 2013

30 min. EZ on SPS Treadmill

 

Summary

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)

Wednesday, November 13, 2013

30 min. EZ

 

Summary

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)

Tuesday, November 12, 2013

30 min. EZ

 

Summary

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)

Monday, November 11, 2013

30 min. EZ

 

Summary

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)

Sunday, November 10, 2013

30 min. EZ

Summary

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)

Friday, November 8, 2013

30 min. EZ

 

Summary

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)

Thursday, November 7, 2013

30 min. EZ

 

Summary

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)

Wednesday, November 6, 2013

30 min. EZ

 

Summary

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)

Monday, November 4, 2013

30 min. EZ

 

Summary

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)

Friday, November 1, 2013

30 min. EZ

 

Summary

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)

Thursday, October 31, 2013

30 min. EZ

 

Summary

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
(see http://www.sporttracks-plugins.com)

Wednesday, October 30, 2013

30 min. EZ

 

Summary

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)

Tuesday, October 29, 2013

30 min. Easy

 

Summary

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)

Monday, October 28, 2013

30 min. Easy

 

Summary

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)

Monday, October 14, 2013

5M Base Run

 

Summary

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)

Sunday, October 13, 2013

4.5M LHR

 

Summary

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?

Splits

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

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(see http://www.sporttracks-plugins.com)

Saturday, October 12, 2013

16M Solo

 

Summary

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.

Map: Street - openstreetmap.org (Mapnik)

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Wednesday, October 9, 2013

6M LHR

 

Summary

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.

Splits

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

Heart Rate

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)

Tuesday, October 8, 2013

4 x 1k

 

Summary

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!

Splits

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)

Monday, October 7, 2013

8M Base Run

 

Summary

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)

Saturday, October 5, 2013

14M w/Downtown Group

 

Summary

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.

Map: Street - openstreetmap.org (Mapnik)

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Friday, October 4, 2013

6M LHR

 

Summary

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.

Splits

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%)

Heart Rate

Min. Max. Avg.
80.1 bpm 153.4 bpm 129.1 bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Thursday, October 3, 2013

4M Tempo

 

Summary

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.

Splits

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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Wednesday, October 2, 2013

LHR Recovery

 

Summary

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.

Splits

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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(see http://www.sporttracks-plugins.com)

Tuesday, October 1, 2013

3 x 1k

 

Summary

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.

Splits

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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(see http://www.sporttracks-plugins.com)

Monday, September 30, 2013

8M Base

Summary

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.

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Monday, September 23, 2013

7M LHR

 

Summary

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.

Splits

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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Saturday, September 21, 2013

Bearkat Bash 5k

 

Summary

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

Map: Street - openstreetmap.org (Mapnik)

Splits

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

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Wednesday, September 18, 2013

8M LHR

 

Summary

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

Heart Rate

Min. Max. Avg.
81.8 bpm 140.0 bpm 128.4 bpm

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Tuesday, September 17, 2013

~9M

 

Summary

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.

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Friday, September 13, 2013

8M LHR

 

Summary

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.

Heart Rate

Min. Max. Avg.
74.9 bpm 135.1 bpm 127.6 bpm

Splits

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%)

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)