Saturday, August 17, 2013

Cypresswood Y 10M

 

Summary

Name Cypresswood Y 10M
Location Houston, TX
Start Time 8/17/2013 5:40 AM (UTC-05:00) Category My Activities:Running
Distance 10.01 mi Time 01:23:51.0
Time Moving 01:23:51.0 Stopped 00:00:00.0
Average pace 08:22 min/mi Max. pace 07:08 min/mi
Weather Sunny; 71.4 °F
Notes Felt really good out there this morning. The ~7°F drop in temperature made a BIG difference. I also think the training effect continues to take hold for me. This gives me great hope. There's still a long way to go but I feel like there's a path to get there.

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Friday, August 16, 2013

8M LHR

 

Summary

Name 8M LHR
Location Houston, TX
Start Time 8/16/2013 4:45 AM (UTC-05:00) Category My Activities:Running
Distance 7.88 mi Time 01:24:27.0
Time Moving 01:24:27.0 Stopped 00:00:17.0
Average pace 10:42 min/mi Max. pace 08:29 min/mi
Average heart rate 128 bpm Max. heart rate 151 bpm
Weather Sunny; 77.0 °F
Notes Another LHR run in the books. Pace got slower and slower as I tried to keep bpm < 134. Surprised that I had a little residual soreness in legs at the outset. It disappeared during the first mile.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 4:45:19 AM 0.00 mi 00:10:17 1.00 mi 10:17 min/mi 123 bpm (70%)
2 4:55:37 AM 1.00 mi 00:09:58 1.00 mi 09:58 min/mi 129 bpm (73%)
3 5:05:35 AM 2.00 mi 00:10:31 1.00 mi 10:31 min/mi 129 bpm (73%)
4 5:16:08 AM 3.00 mi 00:10:52 1.00 mi 10:52 min/mi 128 bpm (73%)
5 5:27:17 AM 4.00 mi 00:10:57 1.00 mi 10:57 min/mi 129 bpm (73%)
6 5:38:14 AM 5.00 mi 00:11:07 1.00 mi 11:07 min/mi 130 bpm (74%)
7 5:49:34 AM 6.00 mi 00:11:18 1.00 mi 11:18 min/mi 129 bpm (73%)
8 6:00:53 AM 7.00 mi 00:09:41 0.90 mi 10:44 min/mi 129 bpm (73%)
Totals: 01:24:27.0 7.88 mi 10:42 min/mi 128 bpm (73%)

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Thursday, August 15, 2013

7M LHR

Summary

Name 7M LHR
Location Houston, TX
Start Time 8/15/2013 5:08 AM (UTC-05:00) Category My Activities:Running
Distance 6.95 mi Time 01:11:42.0
Time Moving 01:11:42.0 Stopped 00:00:04.0
Average pace 10:18 min/mi Max. pace 08:13 min/mi
Average heart rate 130 bpm Max. heart rate 139 bpm
Weather Partly cloudy; 74.6 °F
Calories 737 kcal
Notes Since I swapped last Sunday's LHR run with today's, I needed 7 miles rather than 5. Interesting that my legs had soreness in them that I hadn't even noticed until I started running. That loosened up after a mile or so.

Tried to keep my heart rate capped at my MAF aerobic threshold of 134.

I'm very interested that even though I'm going slow, I'm consistently running at faster paces at the same capped heart rate. That's the way it's supposed to work and I'm very happy to take it as aerobic progress.

Heart Rate

Min. Max. Avg.
74.1 bpm 139.2 bpm 129.5 bpm


Splits: Recorded laps

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
Heart beats
per mi
1 5:08:07 AM 0.00 mi 00:09:47 1.00 mi 09:47 min/mi 124 bpm (70%) 1214 bpmi
2 5:17:54 AM 1.00 mi 00:09:50 1.00 mi 09:50 min/mi 129 bpm (73%) 1271 bpmi
3 5:27:45 AM 2.00 mi 00:10:19 1.00 mi 10:19 min/mi 130 bpm (73%) 1339 bpmi
4 5:38:04 AM 3.00 mi 00:10:19 1.00 mi 10:19 min/mi 130 bpm (74%) 1347 bpmi
5 5:48:23 AM 4.00 mi 00:10:36 1.00 mi 10:36 min/mi 131 bpm (74%) 1392 bpmi
6 5:59:00 AM 5.00 mi 00:10:50 1.00 mi 10:50 min/mi 131 bpm (74%) 1422 bpmi
7 6:09:50 AM 6.00 mi 00:10:04 0.96 mi 10:27 min/mi 130 bpm (74%) 1363 bpmi
Totals: 01:11:42.0 6.95 mi 10:18 min/mi 130 bpm (73%) 1335 bpmi
 

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Wednesday, August 14, 2013

Tempo 8

 

Summary

Name Tempo 8
Location Houston, TX
Start Time 8/14/2013 5:12 AM (UTC-05:00) Category My Activities:Running
Distance 8.07 mi Time 01:11:00.0
Time Moving 01:11:00.0 Stopped 00:00:25.0
Average pace 08:48 min/mi Max. pace 06:48 min/mi
Weather Sunny; 79.3 °F
Calories 1,057 kcal
Notes For me, the tempo run is where the rubber meets the road. It seems this is where I get the most bang-for-the-buck as far as training benefit is concerned. It also happens to be the toughest workout for me to hit successfully.

I believe today was the 6th scheduled tempo run of my current "comeback" cycle. I've only come close to hitting one successfully and the others have generally been spectacular flameouts. I think there are 2 reasons for this. First, having not raced seriously in a couple years, I don't have a good idea of what my real fitness level is. Therefore, my training paces are essentially rough guesstimates on my part. I'll confess that secretly I've sent my training paces as if I could run a 3:25 marathon. I can't and I know I can't ... right now. So my fudging of the training pace manifests itself on my toughest workout of the week - the tempo run. I'm hitting enough of the other workouts to delude myself into thinking I'm actually close to being right about my fitness. I probably shouldn't be.

Second, the heat index. I don't know if it's coming from Chicago back to the Houston climate or that I'm getting older or that my fitness isn't where I'm used to or ... but the climate really takes the starch out of me. I don't remember it being quite this bad on me in the past. Sure, I blew up here and there in summers past but seemingly not on the frequent basis as I am now.

All of this to say that today's tempo was unsuccessful. I was scheduled for 8 miles at marathon pace. For a 3:25 marathon that's 7:49 per mile. I then said okay it's going to be about 80°-85°F so what would a 3:25 marathon translate to under those conditions. I used this site

http://runnersconnect.net/training/tools/temperature-calculator/

So giving myself this heat-adjusted cushion, I'd run my 8-mile tempo at 8:05 per mile. Didn't happen. Went too fast at the first then flamed out after 3 miles. Didn't want this to be a waste so I walked for 3 minutes and did 1-mile intervals the rest of the way in. Frustrating!

807/739/752
803
827
815
819/0.22@753
GPS Track Points 803, average recording interval: 5.0s / 54.32 ft

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:12:22 AM 0.00 mi 00:02:15 0.25 mi 08:53 min/mi
2 5:15:33 AM 0.25 mi 00:08:06 1.00 mi 08:06 min/mi
3 5:23:40 AM 1.25 mi 00:07:38 1.00 mi 07:38 min/mi
4 5:31:19 AM 2.25 mi 00:07:51 1.00 mi 07:51 min/mi
5 5:39:11 AM 3.25 mi 00:00:06 0.02 mi 07:20 min/mi
6 5:39:17 AM 3.27 mi 00:03:23 0.21 mi 16:21 min/mi
7 5:42:40 AM 3.48 mi 00:08:03 1.00 mi 08:03 min/mi
8 5:50:43 AM 4.48 mi 00:00:06 0.01 mi 07:42 min/mi
9 5:50:49 AM 4.49 mi 00:03:24 0.19 mi 17:58 min/mi
10 5:54:13 AM 4.68 mi 00:08:27 1.00 mi 08:27 min/mi
11 6:02:55 AM 5.68 mi 00:00:04 0.01 mi 09:02 min/mi
12 6:02:59 AM 5.69 mi 00:03:29 0.19 mi 18:27 min/mi
13 6:07:21 AM 5.88 mi 00:08:15 1.00 mi 08:15 min/mi
14 6:15:37 AM 6.88 mi 00:00:05 0.01 mi 08:32 min/mi
15 6:15:42 AM 6.89 mi 00:08:19 1.00 mi 08:19 min/mi
16 6:29:35 AM 7.89 mi 00:01:46 0.22 mi 07:52 min/mi
Totals: 01:11:00.0 8.07 mi 08:48 min/mi

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Monday, August 12, 2013

6x800

 

Summary

Name 6x800
Location Houston, TX
Start Time 8/12/2013 5:20 AM (UTC-05:00) Category My Activities:Running
Distance 6.35 mi Time 00:56:24.0
Time Moving 00:56:24.0 Stopped 00:00:09.0
Average pace 08:52 min/mi Max. pace 06:06 min/mi
Weather Sunny; 77.6 °F
Calories 815 kcal
Notes Welcome back! I have been training since I "dropped off the grid" back on July 19. ... I really have .... There was a lightning strike/power surge that blew through a couple of my surge protectors and fried most of my electronics. I'm SLOWLY brining new equipment back online.

OBJECTIVE
WU
6x800m @ 6:49/mi w/400m recoveries
CD

6:44/6:38/6:49/6:44/6:42/6:38


Felt okay out there today.

Since I lasted logged, I am happy to report there are signs that the training effect is starting to kick in. That part feels really good. My workouts are still inconsistent and choppy from day to day but overall the trend is definitely in the right direction.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:20:17 AM 0.00 mi 00:14:38 1.58 mi 09:15 min/mi
2 5:35:44 AM 1.58 mi 00:03:21 0.50 mi 06:43 min/mi
3 5:39:07 AM 2.08 mi 00:03:12 0.25 mi 12:49 min/mi
4 5:42:19 AM 2.33 mi 00:03:19 0.50 mi 06:38 min/mi
5 5:45:38 AM 2.83 mi 00:03:17 0.25 mi 13:10 min/mi
6 5:48:56 AM 3.08 mi 00:03:24 0.50 mi 06:49 min/mi
7 5:52:20 AM 3.58 mi 00:03:02 0.25 mi 12:11 min/mi
8 5:55:47 AM 3.83 mi 00:03:21 0.50 mi 06:43 min/mi
9 5:59:09 AM 4.33 mi 00:03:07 0.25 mi 12:29 min/mi
10 6:02:16 AM 4.58 mi 00:03:20 0.50 mi 06:41 min/mi
11 6:05:37 AM 5.08 mi 00:03:24 0.25 mi 13:36 min/mi
12 6:09:01 AM 5.33 mi 00:03:19 0.50 mi 06:38 min/mi
13 6:12:20 AM 5.83 mi 00:03:17 0.25 mi 13:11 min/mi
14 6:15:39 AM 6.08 mi 00:02:23 0.29 mi 08:20 min/mi
Totals: 00:56:24.0 6.35 mi 08:52 min/mi

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