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)

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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

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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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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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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.

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