Saturday, August 30, 2014

18M Long

 

Summary

Name 18M Long
Location Houston, TX
Start Time 8/30/2014 5:29 AM (UTC-05:00) Category My Activities:Running
Distance 18.02 mi Time 02:25:52.0
Time Moving 02:25:52.0 Stopped 00:00:33.0
Average pace 08:05 min/mi Max. pace 06:29 min/mi
Weather Sunny; 76.3 °F
Notes OBJECTIVE
18M @ 810-901

I'm really happy with this run especially after yesterday's debacle!

I run an really loop of Memorial Park before the group got together at 6 AM. There were 10 today. I made the decision on the fly to try running with the lead group right from the start. After yesterday and my crash-and-burn 18-mile attempt 2 weeks ago, this probably seems like a stupid idea. Well, it may have been but I reasoned that maybe, just maybe the slower pace I've been running my long runs has somehow tired me out quicker. Yes, I know that's counter-intuitive. But maybe the cadence or something was giving me the problems.

So I launched with the front runners and never looked at my watch. I just ran. I actually felt really good - bordering on great - up until about 10 miles in. At that point, I fell back and ended up in a "no man's land" - running slower than the lead group but faster than the middle group - which meant I was on my own. In retrospect, it was fine (althought at the time it didn't seem so great since there was no conversation to move me along).

Once back at the park, I needed a little under 4 miles to finish. I was tempted to bail out as we passed the parking lot. I stopped, walked, gathered my composure, gave myself a prep talk, "You've got a great run going. Don't blow it now. Just finish one loop plus at whatever pace." The pace was well off my earlier fastest but it was still respectable. I made the loop with a couple stops then added on to get the planned 18 miles.

This was a good run and I really needed it!

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:29:35 AM 0.00 mi 00:08:45 1.00 mi 08:45 min/mi
2 5:38:21 AM 1.00 mi 00:08:26 1.00 mi 08:26 min/mi
3 5:46:46 AM 2.00 mi 00:08:30 1.00 mi 08:30 min/mi
4 5:56:11 AM 3.00 mi 00:08:05 1.00 mi 08:05 min/mi
5 6:14:25 AM 4.00 mi 00:07:34 1.00 mi 07:34 min/mi
6 6:21:59 AM 5.00 mi 00:07:57 1.00 mi 07:57 min/mi
7 6:33:48 AM 6.00 mi 00:07:35 1.00 mi 07:35 min/mi
8 6:41:24 AM 7.00 mi 00:07:50 1.00 mi 07:50 min/mi
9 6:52:01 AM 8.00 mi 00:07:41 1.00 mi 07:41 min/mi
10 7:03:33 AM 9.00 mi 00:07:50 1.00 mi 07:50 min/mi
11 7:14:38 AM 10.00 mi 00:07:40 1.00 mi 07:40 min/mi
12 7:22:19 AM 11.00 mi 00:08:00 1.00 mi 08:00 min/mi
13 7:30:19 AM 12.00 mi 00:08:10 1.00 mi 08:10 min/mi
14 7:43:04 AM 13.00 mi 00:08:03 1.00 mi 08:03 min/mi
15 7:51:13 AM 14.00 mi 00:08:21 1.00 mi 08:21 min/mi
16 8:01:54 AM 15.00 mi 00:08:35 1.00 mi 08:35 min/mi
17 8:12:49 AM 16.00 mi 00:08:38 1.00 mi 08:38 min/mi
18 8:23:58 AM 17.00 mi 00:08:21 1.00 mi 08:21 min/mi
19 8:34:28 AM 18.00 mi 00:00:18 0.03 mi 08:54 min/mi
Totals: 02:25:52.0 18.02 mi 08:05 min/mi

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

Friday, August 29, 2014

7M Tempo

 

Summary

Name 7M Tempo
Location Houston, TX
Start Time 8/29/2014 5:33 AM (UTC-05:00) Category My Activities:Running
Distance 6.23 mi Time 00:54:34.0
Time Moving 00:54:34.0 Stopped 00:00:05.0
Average pace 08:45 min/mi Max. pace 06:41 min/mi
Weather Partly cloudy; 78.4 °F
Notes OBJECTIVE
1M WU
7M Tempo @ 722
1M CD

ACHIEVED
Three-way failure!

1. Didn't run this workout yesterday because I felt like I tried rest.
2. Wasn't "feelin' it" when I woke up this morning.
3. Ran a sluggish warm-up mile then launched into the tempo. 7:22 pace felt way too fast!
4. After a mile, decided to salvage the workout by at least doing mile repeats with .15 mile walking recoveries.
5. After only 4 repeats at this slow-for-repeat-pace, I had NO energy; nothing left to give.
6. Walked a bit then decided, "Well, I can at least get the planned miles for the day." So started easing it home.
7. That wasn't working either.
8. Walked home 2 miles.

I have no idea what happened today.

Maybe I'm a little short on sleep but I shouldn't be in much of a deficit.
Maybe my nutrition the past couple days has been a little light. But I eat fruit for breakfast and salmon for lunch yesterday, soup for a late lunch and a simple quesadilla a couple hours before bed. That doesn't even include 3 snacks throughout the day. I wouldn't that was perfect fueling but I highly doubt I was "on an empty tank".
Maybe the weather simply got me this morning.
Maybe the impromptu hard mile I did Wednesday night was still "on my legs" and/or did more damage than I realized.

I simply don't know ....

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:33:39 AM 0.00 mi 00:09:08 1.00 mi 09:08 min/mi
2 5:43:10 AM 1.00 mi 00:00:42 0.08 mi 08:45 min/mi
3 5:45:40 AM 1.08 mi 00:07:19 1.00 mi 07:19 min/mi
4 5:53:00 AM 2.08 mi 00:02:27 0.17 mi 14:35 min/mi
5 5:55:27 AM 2.25 mi 00:07:12 1.00 mi 07:12 min/mi
6 6:02:40 AM 3.25 mi 00:02:25 0.16 mi 15:24 min/mi
7 6:05:05 AM 3.41 mi 00:07:20 1.00 mi 07:20 min/mi
8 6:12:27 AM 4.41 mi 00:02:20 0.15 mi 16:09 min/mi
9 6:14:47 AM 4.55 mi 00:07:35 1.00 mi 07:35 min/mi
10 6:22:23 AM 5.55 mi 00:02:40 0.16 mi 16:28 min/mi
11 6:25:03 AM 5.71 mi 00:05:26 0.54 mi 10:01 min/mi
Totals: 00:54:34.0 6.23 mi 08:45 min/mi

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

Wednesday, August 27, 2014

Mile Blast

Summary

Name Mile Blast
Location Houston, TX
Start Time 8/27/2014 8:03 PM (UTC-05:00) Category My Activities:Running
Distance 0.94 mi Time 00:05:59.0
Time Moving 00:05:59.0 Stopped 00:00:00.0
Average pace 06:20 min/mi Max. pace 05:56 min/mi
Weather Cloudy
Notes Scouts were working on Personal Fitness merit badge tonight. I gave them a lap head start then tried reeling them in. Caught all but one.

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

Mixed Intervals

 

Summary

Name Mixed Intervals
Location Houston, TX
Start Time 8/27/2014 5:11 AM (UTC-05:00) Category My Activities:Running
Distance 7.16 mi Time 00:57:26.0
Time Moving 00:57:26.0 Stopped 00:00:03.0
Average pace 08:01 min/mi Max. pace 06:13 min/mi
Weather Sunny; 76.2 °F
Notes OBJECTIVE
1M WU
3k@722
2k@701
1k@646
800m@632
1M CD

ACHIEVED
WU
713/658/638/631
CD

Tried new Mizuno Wave Rider 17's for this run. No, it's not a good idea to break out a pair of new shoes for a hard workout. But they were fine.

Went hard at the beginning of each interval then eased (or held on for the last two intervals).

In the end, felt pretty good out there this morning.

Splits

No Start
Time
Start
Distance
Duration Distance Average
Pace
1 5:11:22 AM 0.00 mi 00:09:32 1.11 mi 08:36 min/mi
2 5:23:40 AM 1.11 mi 00:13:25 1.86 mi 07:13 min/mi
3 5:37:06 AM 2.97 mi 00:02:00 0.18 mi 11:00 min/mi
4 5:39:06 AM 3.15 mi 00:08:37 1.24 mi 06:57 min/mi
5 5:47:44 AM 4.39 mi 00:02:00 0.18 mi 11:19 min/mi
6 5:49:44 AM 4.57 mi 00:04:06 0.62 mi 06:37 min/mi
7 5:53:50 AM 5.19 mi 00:02:00 0.17 mi 11:40 min/mi
8 5:55:50 AM 5.36 mi 00:03:15 0.50 mi 06:30 min/mi
9 5:59:06 AM 5.86 mi 00:12:32 1.32 mi 09:29 min/mi
Totals: 00:57:26.0 7.16 mi 08:01 min/mi

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

Monday, August 25, 2014

Base 8M

 

Summary

Name 8M Base
Location Houston, TX
Start Time 8/25/2014 5:22 AM (UTC-05:00) Category My Activities:Running
Distance 8.01 mi Time 01:07:51.0
Time Moving 01:07:51.0 Stopped 00:00:01.0
Average pace 08:28 min/mi Max. pace 07:33 min/mi
Weather Sunny; 78.0 °F
Notes OBJECTIVE
8M @ 810-901

Felt fine. Started slow and eased into it mile by mile.

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

Sunday, August 24, 2014

6M LHR Recovery

 

Summary

Name 6M Recovery
Location Houston, TX
Start Time 8/24/2014 5:58 AM (UTC-05:00) Category My Activities:Running
Distance 6.03 mi Time 01:00:25.0
Time Moving 01:00:25.0 Stopped 00:00:02.0
Average pace 10:01 min/mi Max. pace 07:59 min/mi
Average heart rate 127 bpm Max. heart rate 137 bpm
Weather Sunny; 77.0 °F
Notes OBJECTIVE
2-6M recovery @ 122-133 bpm

Uneventful recovery run. Felt fine after yesterday's effort.

Heart Rate

Min. Max. Avg.
75.1 bpm 137.3 bpm 126.9 bpm

Pace

Min. Max. Avg.
16.4 min/mi 8.0 min/mi 10.0 min/mi

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