Saturday, August 31, 2013

~12M with Crew ... Revised

 

Summary

Name 12M Back with Crew ... Revised
Location Houston, TX
Start Time 8/31/2013 6:05 AM (UTC-05:00) Category My Activities:Running
Distance 11.88 mi Time 01:39:48.0
Time Moving 01:39:48.0 Stopped 00:00:11.0
Average pace 08:23 min/mi Max. pace 06:38 min/mi
Weather Sunny; 75.9 °F
Notes Wasn't sure how far I'd be running today. Just wanted some miles. Decided to try it with the crew. The crew has been revised dramatically since I ran with them regularly over 2 years ago. The holdovers who I know are Augie (now pregnant), Josh and Randy. Everyone else is triathletes and seemingly solid ones at that.

Based on my workouts over the last couple months, I wasn't sure if I'd be able to hang with them. I started conservatively and kept it there. That was plenty for me today. Thankfully, Randy hung back with me so we had an enjoyable time catching up over the course of our hour and a half together.

Running with the group is good for me so I'll try to make it out for the Saturday long runs. It looked like the lead group was running solid 8 minute miles at the beginning and cut it down from there. They also did 14M except for a couple overachievers who did 20M. It will take time and patience but it gives me something to shoot for as I continue my comeback.

Map: Street - openstreetmap.org (Mapnik)

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Friday, August 30, 2013

8M LHR

 

Summary

Name 8M LHR
Location Houston, TX
Start Time 8/30/2013 5:24 AM (UTC-05:00) Category My Activities:Running
Distance 8.11 mi Time 01:25:29.0
Time Moving 01:25:29.0 Stopped 00:00:06.0
Average pace 10:32 min/mi Max. pace 08:05 min/mi
Average heart rate 129 bpm Max. heart rate 144 bpm
Weather Sunny; 79.6 °F
Notes Not sure I'm ever going to get a handle on this low heart rate training. I tried to actively manage my heart rate by varying my speeds. Whenever I was a couple bpm within my target maximum, I would slow my pace. This seemed to be working for the first 2 or 3 miles. I only had to walk 3 times to get my heart rate back down (usually it's more than that). I stayed in active management mode the rest of the way and even though I only had about 5 times walking over the last 5 miles, my pace slowed dramatically.

While running, I didn't really notice the warmer temperature this morning. Maybe that had something to do with it.

The experiment continues ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:24:02 AM 0.00 mi 00:09:57 1.00 mi 09:57 min/mi 122 bpm (69%)
2 5:34:00 AM 1.00 mi 00:09:44 1.00 mi 09:44 min/mi 130 bpm (73%)
3 5:43:44 AM 2.00 mi 00:10:36 1.00 mi 10:36 min/mi 130 bpm (74%)
4 5:54:21 AM 3.00 mi 00:10:49 1.00 mi 10:49 min/mi 130 bpm (74%)
5 6:05:18 AM 4.00 mi 00:10:39 1.00 mi 10:39 min/mi 129 bpm (73%)
6 6:17:12 AM 5.00 mi 00:11:09 1.00 mi 11:09 min/mi 130 bpm (73%)
7 6:28:21 AM 6.00 mi 00:10:34 1.00 mi 10:34 min/mi 131 bpm (74%)
8 6:38:55 AM 7.00 mi 00:10:39 1.00 mi 10:39 min/mi 130 bpm (73%)
9 6:49:35 AM 8.00 mi 00:01:24 0.13 mi 10:24 min/mi 131 bpm (74%)
Totals: 01:25:29.0 8.11 mi 10:32 min/mi 129 bpm (73%)

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Thursday, August 29, 2013

6M LHR

 

Summary

Name 6M LHR
Location Houston, TX
Start Time 8/29/2013 5:23 AM (UTC-05:00) Category My Activities:Running
Distance 5.89 mi Time 01:00:08.0
Time Moving 01:00:08.0 Stopped 00:00:08.0
Average pace 10:12 min/mi Max. pace 08:08 min/mi
Average heart rate 128 bpm Max. heart rate 140 bpm
Weather Sunny; 77.2 °F
Notes Low-heart rate recovery. Calves were very tight throughout.

Heart Rate

Min. Max. Avg.
66.2 bpm 139.6 bpm 127.8 bpm

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Wednesday, August 28, 2013

8M Tempo

 

Summary

Name 8M Tempo
Location Houston, TX
Start Time 8/28/2013 5:19 AM (UTC-05:00) Category My Activities:Running
Distance 8.46 mi Time 01:06:48.0
Time Moving 01:06:48.0 Stopped 00:00:01.0
Average pace 07:53 min/mi Max. pace 06:41 min/mi
Weather Sunny; 74.1 °F
Notes Finally! After coming from back a very low fitness level three months ago, I was able to hit a tempo run!

OBJECTIVE
WU
8 mi.@ 7:49
CD

ACHIEVED
WU
749/736/746/747/747/750/746/745
CD

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:19:21 AM 0.00 mi 00:02:27 0.25 mi 09:46 min/mi
2 5:23:03 AM 0.25 mi 00:07:49 1.00 mi 07:49 min/mi
3 5:30:51 AM 1.25 mi 00:07:36 1.00 mi 07:36 min/mi
4 5:38:28 AM 2.25 mi 00:07:46 1.00 mi 07:46 min/mi
5 5:46:14 AM 3.25 mi 00:07:46 1.00 mi 07:46 min/mi
6 5:54:01 AM 4.25 mi 00:07:46 1.00 mi 07:46 min/mi
7 6:01:48 AM 5.25 mi 00:07:49 1.00 mi 07:49 min/mi
8 6:09:38 AM 6.25 mi 00:07:46 1.00 mi 07:46 min/mi
9 6:17:24 AM 7.25 mi 00:07:45 1.00 mi 07:45 min/mi
10 6:25:09 AM 8.25 mi 00:00:03 0.01 mi 08:34 min/mi
11 6:25:12 AM 8.26 mi 00:02:12 0.24 mi 09:17 min/mi
Totals: 01:06:48.0 8.46 mi 07:53 min/mi

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Monday, August 26, 2013

6 x 1 mi. Repeats

 

Summary

Name 6 x 1M Repeats
Location Houston, TX
Start Time 8/26/2013 5:04 AM (UTC-05:00) Category My Activities:Running
Distance 9.09 mi Time 01:16:37.0
Time Moving 01:16:37.0 Stopped 00:00:01.0
Average pace 08:25 min/mi Max. pace 06:32 min/mi
Weather Partly cloudy; 75.8 °F
Notes OBJECTIVE
WU
6 x 1 mi.@ 7:39 w/.5 mi. active recoveries
CD

ACHIEVED
728/721/732/736/733/735

I was a bit excited to get this one going this morning. The result is I ran the first couple repeats too fast. I struggled to "find" my target pace throughout but still hit all my times and felt decent doing it too.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:04:59 AM 0.00 mi 00:02:21 0.25 mi 09:31 min/mi
2 5:08:50 AM 0.25 mi 00:07:27 1.00 mi 07:27 min/mi
3 5:16:19 AM 1.25 mi 00:04:52 0.50 mi 09:45 min/mi
4 5:21:12 AM 1.75 mi 00:07:21 1.00 mi 07:21 min/mi
5 5:28:33 AM 2.75 mi 00:05:02 0.50 mi 10:05 min/mi
6 5:33:35 AM 3.25 mi 00:07:32 1.00 mi 07:32 min/mi
7 5:41:07 AM 4.25 mi 00:05:12 0.50 mi 10:24 min/mi
8 5:46:19 AM 4.75 mi 00:07:36 1.00 mi 07:36 min/mi
9 5:53:55 AM 5.75 mi 00:05:13 0.50 mi 10:27 min/mi
10 5:59:09 AM 6.25 mi 00:07:33 1.00 mi 07:33 min/mi
11 6:06:43 AM 7.25 mi 00:05:28 0.50 mi 10:57 min/mi
12 6:12:13 AM 7.75 mi 00:07:34 1.00 mi 07:34 min/mi
13 6:19:46 AM 8.75 mi 00:03:19 0.35 mi 09:23 min/mi
14 6:23:05 AM 9.10 mi 00:00:02 0.00 mi 10:13 min/mi
Totals: 01:16:37.0 9.09 mi 08:25 min/mi

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Sunday, August 25, 2013

5M LHR

 

Summary

Name 5M LHR
Location Houston, TX
Start Time 8/25/2013 5:48 AM (UTC-05:00) Category My Activities:Running
Distance 5.10 mi Time 00:49:21.0
Time Moving 00:49:21.0 Stopped 00:00:01.0
Average pace 09:41 min/mi Max. pace 07:59 min/mi
Average heart rate 126 bpm Max. heart rate 134 bpm
Weather 76.1 °F
Notes Okay, I don't understand low-heart rate training ... acknowledged. But this morning was ridiculous ... in a good way ... ???

Same criteria - keep my heart rate below 134 (180 - my age = Maffetone areobic threshold). Mission accomplished. But why was I able to do it while running a minute per mile faster than any other low-heart rate run I've done?

Was it yesterday's run in 105°F heat index? Was it something I ate yesterday? Was it the extra sleep I've gotten over the past few days? Was it that this week's training has generally been light; a pullback week? Or could it be the low-heart rate training is kicking in (I doubt this. The jump is WAY too big.)

Heart Rate

Min. Max. Avg.
58.0 bpm 134.4 bpm 126.5 bpm


Splits: Recorded laps

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