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)

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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

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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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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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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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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.

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