Saturday, July 12, 2014

RTW Cooldown

 

Summary

Name RTW CD
Location The Woodlands, TX
Start Time 7/12/2014 8:33 AM (UTC-05:00) Category My Activities:Running
Distance 1.78 mi Time 00:16:24.0
Time Moving 00:16:24.0 Stopped 00:00:07.0
Average pace 09:12 min/mi Max. pace 07:25 min/mi
Weather Sunny; 78.4 °F
Notes cooldown

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Run The Woodlands 5k

 

Summary

Name Run The Woodlands 5k
Location The Woodlands, TX
Start Time 7/12/2014 8:00 AM (UTC-05:00) Category My Activities:Running
Distance 3.05 mi Time 00:20:56.0
Time Moving 00:20:56.0 Stopped 00:00:00.0
Average pace 06:51 min/mi Max. pace 05:38 min/mi
Weather Sunny; 76.4 °F
Notes Racing is good for me for many reasons.

It gives me a chance to:
Be tactical.
Work on race execution.
Compete.
Test fitness.
Set goals.
Try new approaches.
etc., etc., etc.,

OBJECTIVE
5k race (beat last Friday's 21:26)
loose strategy
.75M @ >6:45
.75M @ ~6:50
.75M race! pick people off; focus and attack!
.45M gather, compose & assess
.40M pick it up through the finish. use everything in the tank

Official time = ??:?? I believe the call when I crossed was 20:53. The course is certified but timing is by hand.

There were some high school cross country guys running today so somehow that always forces me out of the gate too fast. I settled down after a quarter but probably paid a bit for the hot start. The second .75M was well executed. I tried to relax and hold pace. I was a few seconds slower than planned but still "on" overall pace (due to hot start). I'm really happy with how I ran between 1.5M and 2.25M. I raced. Didn't worry about time but focused on runners ahead and focused on picking them off. This approach helped me a lot. And in a section of the 5K where most runners (myself included) usually drop off, it was actually one of my fastest sections and I was successful in dropping a couple guys who were hanging around me from the beginning and also pass a few of the young guys. I probably took it easy too much over the 2.25M to 2.70M section. In the moment, I felt like I needed it because of the big push of passing and the anticipation of a strong finish. In retrospect, I could have saved a few seconds had I simply held pace over this section. My kick (generous to call it that) was better than last week but still nothing to be impressed with. I need to continue with speed work and it should come back to me. There was a guy I wanted to reel in at the end but with about .3M to go, he looked back, saw me and picked it up. I tried to respond and successfully increased my pace but wasn't able to get him (although I did close the gap considerably).

It's good for me to race. I like the competition. I like the feedback of knowing where my fitness level stands.

 

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 8:00:57 AM 0.00 mi 00:05:08 0.75 mi 06:51 min/mi
2 8:06:06 AM 0.75 mi 00:05:12 0.75 mi 06:57 min/mi
3 8:11:18 AM 1.50 mi 00:05:05 0.75 mi 06:46 min/mi
4 8:16:24 AM 2.25 mi 00:05:09 0.75 mi 06:53 min/mi
5 8:21:34 AM 3.00 mi 00:00:21 0.06 mi 05:42 min/mi
Totals: 00:20:56.0 3.05 mi 06:51 min/mi

Pace

Min. Max. Avg.
7.8 min/mi 5.6 min/mi 6.9 min/mi


Splits: Recorded laps

Elevation

Min. Max. Avg.
158.1 ft 183.2 ft 170.6 ft

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RTW Warmup

Summary

Name RTW WU
Location The Woodlands, TX
Start Time 7/12/2014 7:48 AM (UTC-05:00) Category My Activities:Running
Distance 0.93 mi Time 00:07:54.0
Time Moving 00:07:54.0 Stopped 00:00:22.0
Average pace 08:32 min/mi Max. pace 06:59 min/mi
Weather Sunny; 75.8 °F
Notes warmup
 

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(see http://www.sporttracks-plugins.com)

Friday, July 11, 2014

2M LHR

 

Summary

Name 2M LHR Recovery Run
Location Houston, TX
Start Time 7/11/2014 5:53 AM (UTC-05:00) Category My Activities:Running
Distance 2.26 mi Time 00:21:22.0
Time Moving 00:21:22.0 Stopped 00:00:01.0
Average pace 09:28 min/mi Max. pace 07:26 min/mi
Average heart rate 126 bpm Max. heart rate 140 bpm
Weather Sunny; 75.0 °F
Notes OBJECTIVE
2M recovery run @ LHR b/w 122-133 bpm

Hardly seem worth the effort but legs needed a stretch.

Heart Rate

Min. Max. Avg.
75.1 bpm 140.2 bpm 125.8 bpm

Pace

Min. Max. Avg.
13.2 min/mi 7.4 min/mi 9.5 min/mi

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Thursday, July 10, 2014

3x1M

 

Summary

Name 3x1M
Location Houston, TX
Start Time 7/10/2014 5:46 AM (UTC-05:00) Category My Activities:Running
Distance 5.93 mi Time 00:48:10.0
Time Moving 00:48:10.0 Stopped 00:00:02.0
Average pace 08:06 min/mi Max. pace 06:39 min/mi
Weather Sunny; 76.0 °F
Notes OBJECTIVE
1.5M WU
3x1M @ 7:08 w/2 min. active recoveries
1.5M CD

ACHIEVED
701/703/705

Odd paradox ... I'm feeling beaten up from my latest hard efforts but it sure does feel good once they're done (and really not the worst thing in the world while in progress).

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:46:13 AM 0.00 mi 00:13:25 1.51 mi 08:54 min/mi
2 6:00:00 AM 1.51 mi 00:07:00 1.00 mi 07:00 min/mi
3 6:07:01 AM 2.51 mi 00:02:00 0.18 mi 10:54 min/mi
4 6:09:01 AM 2.69 mi 00:07:03 1.00 mi 07:03 min/mi
5 6:16:05 AM 3.69 mi 00:02:00 0.18 mi 11:13 min/mi
6 6:18:05 AM 3.87 mi 00:07:04 1.00 mi 07:05 min/mi
7 6:25:10 AM 4.87 mi 00:02:00 0.18 mi 11:13 min/mi
8 6:27:09 AM 5.05 mi 00:07:37 0.90 mi 08:28 min/mi
Totals: 00:48:10.0 5.93 mi 08:06 min/mi

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Wednesday, July 9, 2014

6M LHR

 

Summary

Name 6M LHR
Location Houston, TX
Start Time 7/9/2014 5:14 AM (UTC-05:00) Category My Activities:Running
Distance 5.90 mi Time 01:00:27.0
Time Moving 01:00:27.0 Stopped 00:00:03.0
Average pace 10:14 min/mi Max. pace 07:27 min/mi
Average heart rate 127 bpm Max. heart rate 138 bpm
Weather Sunny; 76.1 °F
Notes OBJECTIVE
2-6M Recover Run @ 9:12-10:27
(secondary objective: maintain heart rate at < 133 bpm)

Had residual soreness in legs at the outset; especially left hamstring. Most of it subsided shortly into this recovery run. Heart rate stayed relatively low well into this run. Wondering if yesterday's track work somehow figures into it. Will have to watch for a similiar correlation in the future. Continued alternating run-walk to keep heart rate between 122 and 133 bpm.

Heart Rate

Min. Max. Avg.
77.0 bpm 138.4 bpm 127.0 bpm

Pace

Min. Max. Avg.
15.1 min/mi 7.5 min/mi 10.2 min/mi

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Tuesday, July 8, 2014

8x400 Intervals

 

Summary

Name 8x400 Intervals
Location Houston, TX
Start Time 7/8/2014 5:26 AM (UTC-05:00) Category My Activities:Running
Distance 8.97 mi Time 01:20:05.0
Time Moving 01:20:05.0 Stopped 00:00:05.0
Average pace 08:55 min/mi Max. pace 06:05 min/mi
Weather Sunny; 76.1 °F
Notes OBJECTIVE
1.5M WU
8 x 400m @ 6:40 w/3 min. active recoveries
1.5M CD

ACHIEVED
2.47M WU
627/633/633/638/639/636/634/620
2.45M CD

Back to the track. I don't know when my last track workout was; probably at least a year ago. And it's probably been 3 years since I was doing track workouts consistently.

I wore both Garmins (205 and 110) not because I'm a nerd but because I wasn't sure which would best capture the intervals. I like the 205 because the whole workout an be input in advance and there's no need to be pushing buttons during the workout. The 110 is smaller and I believe more accurate but doesn't have the pre-programming ability and the light doesn't stay on (needed in the dark).

There is construction on the KHS campus so I had to go to the back side to get in. Extra time and distance ....

Actually felt pretty good during this one even though it's been a long time. It will be interesting to see how my body recovers.

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Monday, July 7, 2014

5M Base Run

 

Summary

Name 5M Base Run
Location Houston, TX
Start Time 7/7/2014 5:27 AM (UTC-05:00) Category My Activities:Running
Distance 5.08 mi Time 00:43:51.0
Time Moving 00:43:51.0 Stopped 00:00:06.0
Average pace 08:38 min/mi Max. pace 07:32 min/mi
Weather Sunny; 74.8 °F
Notes OBJECTIVE
5 mi.@ 8:18-9:17

Legs were surprisingly sore; mostly quads but calves were feeling it too. Wondering if it was the actual race on Friday or the warm-up! Hopefully today's run serves as a shake out and I'm back in business tomorrow.

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