Saturday, July 19, 2014

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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Friday, July 18, 2014

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.

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

Wednesday, July 16, 2014

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

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

Tuesday, July 15, 2014

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

Monday, July 14, 2014

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