14M Progresive

 

Summary

Name	14M Progressive
Location	Houston, TX
Start Time	7/19/2014 6:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	13.97 mi		Time	01:55:42.0
Time Moving	01:55:42.0		Stopped	00:00:10.0
Average pace	08:16 min/mi		Max. pace	06:21 min/mi
Weather	Cloudy; 73.4 °F
Notes	OBJECTIVE 14M w/first 7M b/w 810-901 & last 7M increasing pace each mile w/M14 @ 722 I was not feeling it this morning. In fact there was a brief internal debate about whether this run was even going to happen or not. Thankfully it did! I was worried about my right quad which is still bothering me and now my left calf is in on it too. I started out easy and kept it bridled. The idea being that my calf and quad would warm up and loosen gradually. It would also give me a chance it finish the run with the last mile at the targeted 7:22. I think the average pace for the first 2 miles was 8:55. That was fine and I felt okay. The temperature was about 5 degrees cooler than usual and that helped. Kept the next 2 miles easy even though my legs wanted to go faster. I kept reminding them this was a solo, long run; save it for later. Next 2 miles miles were faster but was still holding back. Stopped at the Eldridge chuch for a restroom break. By the time I hit the 7-mile midway point, I was ready to run AND at the same time ready to be done. Weird! Since my overall average pace thought 7 miles was around 8:45, I quickly decided I'd try cutting 12 seconds off each mile going back in. This would give me: 833/821/809/757/745/733/721 These samed ambitious but I was willing to try. If I broke down trying at least I'd know what I was working with. I'm very happy to report I hit all of my splits going back in. The last one being the most difficult (obviously) and the only one that was ever really in question. In retrospect this turned out to be a great run. Very happy to have it done. I haven't gone over 10 miles in several months - probably since October so I'm very happy to have gone the distance and hit my splits. Very satisfying.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:45:48 AM	0.00 mi	00:09:03	1.00 mi	09:03 min/mi
2	6:54:51 AM	1.00 mi	00:08:43	1.00 mi	08:43 min/mi
3	7:03:35 AM	2.00 mi	00:08:49	1.00 mi	08:49 min/mi
4	7:12:24 AM	3.00 mi	00:08:40	1.00 mi	08:40 min/mi
5	7:21:04 AM	4.00 mi	00:08:45	1.00 mi	08:45 min/mi
6	7:33:31 AM	5.00 mi	00:08:35	1.00 mi	08:35 min/mi
7	7:42:06 AM	6.00 mi	00:08:37	1.00 mi	08:37 min/mi
8	7:55:16 AM	7.00 mi	00:08:18	1.00 mi	08:18 min/mi
9	8:03:35 AM	8.00 mi	00:08:10	1.00 mi	08:10 min/mi
10	8:11:45 AM	9.00 mi	00:08:01	1.00 mi	08:01 min/mi
11	8:20:50 AM	10.00 mi	00:07:46	1.00 mi	07:46 min/mi
12	8:28:36 AM	11.00 mi	00:07:36	1.00 mi	07:36 min/mi
13	8:36:14 AM	12.00 mi	00:07:23	1.00 mi	07:23 min/mi
14	8:43:37 AM	13.00 mi	00:07:14	1.00 mi	07:14 min/mi
15	8:50:51 AM	14.00 mi	00:00:08	0.02 mi	07:41 min/mi
Totals:			01:55:42.0	13.97 mi	08:16 min/mi

Map: Street - openstreetmap.org (Mapnik)

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6M LHR

 

Summary

Name	6M LHR
Location	Houston, TX
Start Time	7/18/2014 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.88 mi		Time	00:59:20.0
Time Moving	00:59:20.0		Stopped	00:00:02.0
Average pace	10:05 min/mi		Max. pace	07:30 min/mi
Average heart rate	127 bpm		Max. heart rate	139 bpm
Weather	Chance of rain; 79.1 °F
Notes	OBJECTIVE 2-6M Recovery @ 902-1017 Rainy, humid morning. Missed yesterday's tempo run. Right quad is more serious than first diagnosed. It was bothering me from 1.5M through the end of today's easy-paced run.

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6M LHR

Summary

Name	6M LHR
Location	Houston, TX
Start Time	7/16/2014 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.90 mi		Time	00:59:56.0
Time Moving	00:59:56.0		Stopped	00:00:02.0
Average pace	10:09 min/mi		Max. pace	07:43 min/mi
Average heart rate	126 bpm		Max. heart rate	137 bpm
Weather	Sunny; 75.5 °F
Notes	OBJECTIVE 2-6M Recovery Run @ 902-1017 Oddly right quad didn't bother me at all yesterday (after the run). I was optimistic for this morning but at the outset it was "there" and a bit uncomfortable. The good news - I think - is that it's simply a minor strain. I'm glad I stopped when I did yesterday or this would have likely become worse. Uneventful run otherwise. Messed around with my breathing patterns a bit. All experiments proved inclusive ....

Heart Rate

Min.	Max.	Avg.
70.6 bpm	137.1 bpm	126.3 bpm

Pace

Min.	Max.	Avg.
16.0 min/mi	7.7 min/mi	10.2 min/mi

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate	Heart beats per mi
1	5:07:51 AM	0.00 mi	00:09:35	1.00 mi	09:35 min/mi	118 bpm (67%)	1137 bpmi
2	5:17:49 AM	1.00 mi	00:09:45	1.00 mi	09:45 min/mi	128 bpm (72%)	1247 bpmi
3	5:27:34 AM	2.00 mi	00:10:32	1.00 mi	10:32 min/mi	128 bpm (72%)	1348 bpmi
4	5:38:08 AM	3.00 mi	00:10:25	1.00 mi	10:25 min/mi	128 bpm (72%)	1332 bpmi
5	5:48:33 AM	4.00 mi	00:10:44	1.00 mi	10:44 min/mi	127 bpm (72%)	1368 bpmi
6	5:59:18 AM	5.00 mi	00:08:54	0.91 mi	09:47 min/mi	128 bpm (72%)	1254 bpmi
Totals:			00:59:56.0	5.90 mi	10:09 min/mi	126 bpm (71%)	1282 bpmi

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3x1000m

 

Summary

Name	3x1000m Intervals
Location	Houston, TX
Start Time	7/15/2014 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.24 mi		Time	00:44:56.0
Time Moving	00:44:56.0		Stopped	00:00:22.0
Average pace	08:34 min/mi		Max. pace	05:45 min/mi
Weather	Sunny; 78.3 °F
Notes	OBJECTIVE 1.5M WU 3x1000m @ 6:46/mi. w/3 min. active recoveries 1.5M CD ACHIEVED Failure! ... on many levels ... This didn't go well. First, I didn't really have the workout clearly established in my mind. Somehow in the early morning mental haze I couldn't figure out how many laps 1 kilometer was. Duh! But before I even got to that, before even setting out, I pulled out the Garmin 205 and pre-programmed the workout. Therefore, I wouldn't need to be thinking ... at all. I eased over to the track. Felt fine over the 2.4 miles. Go ready. Hit the lap key and set out. Checked my watch. Was going way too fast. Tried to back it off some. Then started a whole lot of ridiculous confusion (oxygen depletion ???) about whether 1000 meters was 1 1/2 laps or 2 1/2 laps. It seems so crazy now that it was even an issue. All the while I'm trekking around the track too fast. After 1 1/2 laps, checked watch. Kept wondering why it wasn't giving the lap indicator to rest. Finally at 800, I convinced myself the watch was malfunctioning. After all I did have trouble with it last week, after pulling it out of year-long storage. Leaned against the fence and messed with watch. Could see I ran 800 meters at 6:19 pace. Too fast! Decided to reset the whole workout and "start over" with the preprogrammed routine. Skipped through the warm up and first interval then took the 3 minute active rest with a slow jog around the track. By now, I figured out the folly with my math. Yes, 1000 meters is 2 1/2 laps. There was never anything wrong with the watch. I simply had another 200 meters to go. Frustrated and embarassed. Second interval goes 1000 meters at 6:42 pace. Seemed harder than it should. Took some walking time during active recovery. Third interval goes 1000 meters at 6:45 pace. Had to hurry a bit at the end to "make the goal pace". Some more walk/jog active recovering. Decided I'd do a final 1000 since the first was really the wrong distance and pace. Coming up on 400 meters, strained right quad. For a split second thought about "gutting it out". Decided that was enough for today and shut it down. Grabbed shirt, reflectors and water bottle then headed to the road for the 2.4 miles back home. Fully intended to take an easy pace back but after about 6 steps, it was clear right quad wasn't going to cooperate. So, enjoyed a nice walk home. Kept telling myself, "These things happen." Problem is that some (all ?) was self-inflicted. Note to self: DON'T RUN DUMB! Know your workout then execute your workout.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:26:12 AM	0.00 mi	00:21:54	2.40 mi	09:07 min/mi
2	5:54:23 AM	2.40 mi	00:00:30	0.06 mi	08:42 min/mi
3	5:54:53 AM	2.46 mi	00:03:08	0.50 mi	06:19 min/mi
4	5:58:02 AM	2.95 mi	00:00:07	0.01 mi	15:42 min/mi
5	6:00:41 AM	2.96 mi	00:00:04	0.00 mi	01:13:11 h/mi
6	6:00:45 AM	2.96 mi	00:00:08	0.00 mi	51:47 min/mi
7	6:00:54 AM	2.97 mi	00:03:00	0.27 mi	11:16 min/mi
8	6:03:55 AM	3.23 mi	00:04:09	0.62 mi	06:41 min/mi
9	6:08:04 AM	3.85 mi	00:03:00	0.24 mi	12:26 min/mi
10	6:11:04 AM	4.09 mi	00:04:11	0.62 mi	06:45 min/mi
11	6:15:16 AM	4.72 mi	00:03:00	0.24 mi	12:31 min/mi
12	6:18:16 AM	4.95 mi	00:02:05	0.30 mi	06:52 min/mi
Totals:			00:44:56.0	5.24 mi	08:34 min/mi

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8M Base Run

 

Summary

Name	8M Base Run
Location	Houston, TX
Start Time	7/14/2014 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.97 mi		Time	01:07:42.0
Time Moving	01:07:42.0		Stopped	00:00:06.0
Average pace	08:29 min/mi		Max. pace	07:22 min/mi
Weather	Sunny; 78.0 °F
Notes	OBJECTIVE 8M@ 8:10-9:01 2x20 sec. high knees 2x20 sec. bounding Very warm and humid morning under an extremely bright, full moon. Calves are tight in a way altogether different than soreness. Usually I use the terms interchangeably but this morning they weren't sore; they were tight. They felt knotted. They some over the course of this run but in the end it was still there to a lesser degree and my quads were starting to join in for good measure. Glad to get this one in the books.

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