Saturday, September 7, 2013

16M w/Crew

 

Summary

Name 16M w/Crew
Location Houston, TX
Start Time 9/7/2013 6:06 AM (UTC-05:00) Category My Activities:Running
Distance 15.95 mi Time 02:12:11.0
Time Moving 02:12:11.0 Stopped 00:00:25.0
Average pace 08:17 min/mi Max. pace 07:10 min/mi
Weather Sunny; 77.3 °F
Notes OBJECTIVE
16 mi.

ACHIEVED
16 mi.@

I suppose I've been building up to this one for a couple months now. Thinking about it, I don't think I've gone this far since the St. George marathon in October 2011 - so almost 2 years.

I started with the group and it thinned out as we went along. The last ones standing were Amy, John, Josh and me. Incredibly, Amy had done 6 before the rest of us started this morning. I felt pretty good through 8. By 10, I was looking at my watch a little too frequently calculating minutes until finished. We stopped at the Chevron for water a little less than a mile from the park. I noticed I had bloody nipples! What a rookie mistake! Another indication that I'm not properly conditioned! Once back at the park, I had mentally determined that I'd take the long way around as this would get me close to 16 mi. The other 3 went long too. They quickly dropped me. It wasn't that they were speeding up but I was slowing ... dramatically. Those last 2 miles were something of a death march and my pace just kept getting slower. But I saw my overall pace was very good and no matter how slow the last bit was, it would still be a good run if I got the distance in. I managed my way to the end.

Once in, the group was ready to leave for breakfast so off they went. William was there so he and I started talking to catch up. While talking, I started feeling light headed and dizzy. Things were getting fuzzy. This was very reminiscent of how I felt after the Ogden marathon. The only other time I felt like this. I interrupted William and went to lay on the grass with my feet up. After a long stretch of several minutes, I seemed to regain some composure (and blood back to my head!). I went for the car and hoped I'd be okay for the drive home. Fortunately, I was. I think something in my nutrition must be off. My two operating theories are that I either didn't have enough sodium or enough glycogen reserves.

Nevertheless, this on is done and I get credit for it! Thanks Crew for the 14-mile escort.

Running, 9/1/-9/7/2013 [show only rollups]

Start time Distance (∑) Time (∑) Average
Speed (∅)
Average
Power (∅)
Heart Rate Zones (Standard)
Zone 1 Zone 2 Zone 3 Zone 4 Zone 5
9/1/-9/7/2013 W 52.92 mi 07:51:01 6.6 mph - 1.09 mi
00:10:50
+/-0 ft
5.6%
18.12 mi
03:01:38
+/-0 ft
94.4%
0.00 mi
00:00:00
+/-0 ft
0.0%
0.00 mi
00:00:00
+/-0 ft
0.0%
0.00 mi
00:00:00
+/-0 ft
0.0%

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

Friday, September 6, 2013

8M LHR

 

Summary

Name 8M LHR
Location Houston, TX
Start Time 9/6/2013 5:17 AM (UTC-05:00) Category My Activities:Running
Distance 8.10 mi Time 01:22:08.0
Time Moving 01:22:08.0 Stopped 00:00:01.0
Average pace 10:08 min/mi Max. pace 08:29 min/mi
Average heart rate 129 bpm Max. heart rate 135 bpm
Weather Sunny; 76.3 °F
Notes Just tacking on some easy miles at a low heart rate ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:17:27 AM 0.00 mi 00:09:43 1.00 mi 09:43 min/mi 123 bpm (70%)
2 5:27:10 AM 1.00 mi 00:09:23 1.00 mi 09:23 min/mi 129 bpm (73%)
3 5:36:34 AM 2.00 mi 00:10:04 1.00 mi 10:04 min/mi 131 bpm (74%)
4 5:46:38 AM 3.00 mi 00:10:29 1.00 mi 10:29 min/mi 131 bpm (74%)
5 5:57:08 AM 4.00 mi 00:10:20 1.00 mi 10:20 min/mi 130 bpm (74%)
6 6:07:28 AM 5.00 mi 00:10:41 1.00 mi 10:41 min/mi 130 bpm (74%)
7 6:18:10 AM 6.00 mi 00:10:19 1.00 mi 10:19 min/mi 128 bpm (73%)
8 6:28:29 AM 7.00 mi 00:10:06 1.00 mi 10:06 min/mi 130 bpm (74%)
9 6:38:37 AM 8.00 mi 00:00:58 0.10 mi 09:25 min/mi 132 bpm (75%)
Totals: 01:22:08.0 8.10 mi 10:08 min/mi 129 bpm (73%)

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

Thursday, September 5, 2013

6M LHR

 

Heart Rate

Min. Max. Avg.
87.0 bpm 136.9 bpm 128.2 bpm

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:16:21 AM 0.00 mi 00:09:37 1.00 mi 09:37 min/mi 121 bpm (68%)
2 5:25:58 AM 1.00 mi 00:09:31 1.00 mi 09:31 min/mi 129 bpm (73%)
3 5:35:30 AM 2.00 mi 00:10:00 1.00 mi 10:00 min/mi 131 bpm (74%)
4 5:45:30 AM 3.00 mi 00:10:07 1.00 mi 10:07 min/mi 130 bpm (73%)
5 5:55:38 AM 4.00 mi 00:10:48 1.00 mi 10:48 min/mi 129 bpm (73%)
6 6:06:27 AM 5.00 mi 00:10:15 1.00 mi 10:15 min/mi 129 bpm (73%)
7 6:16:43 AM 6.00 mi 00:00:08 0.01 mi 09:27 min/mi 129 bpm (73%)
Totals: 01:00:30.0 6.01 mi 10:03 min/mi 128 bpm (72%)

Summary

Name 6M LHR
Location Houston, TX
Start Time 9/5/2013 5:16 AM (UTC-05:00) Category My Activities:Running
Distance 6.01 mi Time 01:00:30.0
Time Moving 01:00:30.0 Stopped 00:00:01.0
Average pace 10:03 min/mi Max. pace 08:19 min/mi
Average heart rate 128 bpm Max. heart rate 137 bpm
Weather Sunny; 77.4 °F
Notes Nothing special, low heart rate recovery.

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

Wednesday, September 4, 2013

8M Tempo

 

Summary

Location Houston, TX
Start Time 9/4/2013 5:19 AM (UTC-05:00) Category My Activities:Running
Distance 8.27 mi Time 01:05:55.0
Time Moving 01:05:55.0 Stopped 00:00:00.0
Average pace 07:57 min/mi Max. pace 06:48 min/mi
Weather Sunny; 79.7 °F
Notes OBJECTIVE
WU
8 mi.@ 7:49
CD

ACHIEVED
WU
8 mi.@ 7:52 (746/739/746/748/757/803/802/756)
CD

Too fast early = too slow late!

I was dodging traffic on Cypresswood and, to a lesser extent, Champion Forest. I started the first 3 miles too fast and it caught up with me on the backside of this workout. I think this morning's heat index was a factor too.

Glad to have it in the books!

Athlete

Weight: 159.50 lb BMI: 21.6
Resting heart rate: 47 bpm Max. heart rate:  

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:19:19 AM 0.00 mi 00:02:31 0.25 mi 10:12 min/mi
2 5:23:27 AM 0.25 mi 00:07:48 1.00 mi 07:48 min/mi
3 5:31:16 AM 1.25 mi 00:07:39 1.00 mi 07:39 min/mi
4 5:38:55 AM 2.25 mi 00:07:46 1.00 mi 07:46 min/mi
5 5:46:42 AM 3.25 mi 00:07:48 1.00 mi 07:48 min/mi
6 5:54:45 AM 4.25 mi 00:07:59 1.00 mi 07:59 min/mi
7 6:02:44 AM 5.25 mi 00:08:06 1.00 mi 08:06 min/mi
8 6:10:51 AM 6.25 mi 00:08:06 1.00 mi 08:06 min/mi
9 6:18:57 AM 7.25 mi 00:07:56 1.00 mi 07:56 min/mi
10 6:26:53 AM 8.25 mi 00:00:11 0.03 mi 06:43 min/mi
Totals: 01:05:55.0 8.27 mi 07:57 min/mi

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

Monday, September 2, 2013

6x1 mi. (Road)

 

Summary

Name 6 x 1M Repeats (Road)
Location Houston, TX
Start Time 9/2/2013 5:31 AM (UTC-05:00) Category My Activities:Running
Distance 9.49 mi Time 01:20:27.0
Time Moving 01:20:27.0 Stopped 00:00:03.0
Average pace 08:28 min/mi Max. pace 06:31 min/mi
Weather Sunny; 78.7 °F
Notes OBJECTIVE
WU
6x1 mi.@ 7:39 w/0.5 mi. active recoveries
CD

ACHIEVED
729/725/736/735/733/727

This one wasn't easy but it was manageable. I feel like I'm making progress.

Pace

Min. Max. Avg.
14.4 min/mi 6.5 min/mi 8.5 min/mi


Splits: Recorded laps

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:31:13 AM 0.00 mi 00:02:22 0.25 mi 09:26 min/mi
2 5:35:04 AM 0.25 mi 00:07:28 1.00 mi 07:28 min/mi
3 5:42:34 AM 1.25 mi 00:04:43 0.50 mi 09:27 min/mi
4 5:47:17 AM 1.75 mi 00:07:24 1.00 mi 07:24 min/mi
5 5:54:42 AM 2.75 mi 00:05:07 0.50 mi 10:14 min/mi
6 5:59:49 AM 3.25 mi 00:07:36 1.00 mi 07:36 min/mi
7 6:07:26 AM 4.25 mi 00:05:07 0.50 mi 10:14 min/mi
8 6:12:33 AM 4.75 mi 00:07:34 1.00 mi 07:34 min/mi
9 6:20:08 AM 5.75 mi 00:05:29 0.50 mi 10:58 min/mi
10 6:25:37 AM 6.25 mi 00:07:32 1.00 mi 07:32 min/mi
11 6:33:10 AM 7.25 mi 00:05:31 0.50 mi 11:03 min/mi
12 6:38:42 AM 7.75 mi 00:07:27 1.00 mi 07:27 min/mi
13 6:46:09 AM 8.75 mi 00:05:03 0.50 mi 10:06 min/mi
14 6:51:13 AM 9.25 mi 00:01:59 0.24 mi 08:10 min/mi
Totals: 01:20:27.0 9.49 mi 08:28 min/mi

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

Sunday, September 1, 2013

5M LHR

 

Summary

Name 5M LHR
Location Houston, TX
Start Time 9/1/2013 5:06 AM (UTC-05:00) Category My Activities:Running
Distance 5.09 mi Time 00:49:50.0
Time Moving 00:49:50.0 Stopped 00:00:01.0
Average pace 09:47 min/mi Max. pace 08:46 min/mi
Average heart rate 126 bpm Max. heart rate 134 bpm
Weather Sunny; 77.6 °F
Notes So there's obviously something going on physiologically with these low heart rate runs the day after running a long run. Once again my pace was significantly faster at the same heart rate than it usually is. I wonder what's going on? Somehow the stress of the long run is positively impacting the "work" I can do the next day. I need to see if I can find something to read about this phenomenon. This is the first time ever on a low heart run that I didn't have to walk to keep my heart rate down. Of course, I was actively managing my heart rate but that was easier than usual given my ability to run faster at a reduced heart rate.

The science will always fascinate me.

Heart Rate

Min. Max. Avg.
69.8 bpm 133.5 bpm 126.2 bpm


Splits: Recorded laps

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
Average
Heart rate
1 5:06:48 AM 0.00 mi 00:10:05 1.00 mi 10:05 min/mi 118 bpm (67%)
2 5:16:52 AM 1.00 mi 00:09:44 1.00 mi 09:44 min/mi 125 bpm (71%)
3 5:27:07 AM 2.00 mi 00:09:38 1.00 mi 09:38 min/mi 128 bpm (73%)
4 5:36:47 AM 3.00 mi 00:09:55 1.00 mi 09:55 min/mi 130 bpm (73%)
5 5:46:42 AM 4.00 mi 00:09:35 1.00 mi 09:35 min/mi 129 bpm (73%)
6 5:56:29 AM 5.00 mi 00:00:53 0.09 mi 09:19 min/mi 130 bpm (74%)
Totals: 00:49:50.0 5.09 mi 09:47 min/mi 126 bpm (71%)

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