Saturday, September 13, 2014

Long Run



Name Long Run
Location Houston, TX
Start Time 9/13/2014 5:13 AM (UTC-05:00) Category My Activities:Running
Distance 20.05 mi Time 02:47:23.0
Time Moving 02:47:23.0 Stopped 00:00:32.0
Average pace 08:20 min/mi Max. pace 05:02 min/mi
Weather Chance of rain; 73.5 °F
20M @ 810-901

Glad to get this one. Most everyone was running shorter today so I started early. Planned on 2 loops before starting but the 610 freeway was closed at the 290 exchange forcing me to take back streets into the park. By the time I was there and ready to run, it was well past 5 AM. I made on loop (with a restroom stop) then reversed course and went out as far as I could based on getting back to the parking lot by 6 AM turned back and found most everyone waiting for me. This first 4.5 mile leg of today's run was in very light rain.

There was talk about going through Tanglewood. I was happy when reason prevailed and headed for downtown.

This group is fast. I knew this but ... it's fast - men and women. After last week's debacle, my objective was to simply manage this run in a way that would allow me to finish. So, in other words, whoever was in the back, that's who I was hanging out with.

Somewhere on the way back to the park, this one started getting hard. I just told myself to slow down. Also, told myself something like ... just 54 more minutes and you'll be done.

Stopped at the Shell station for water then back along Memorial. I let the group get away from me. Instead of taking Crestwood back to the parking lot, I stayed on the path back to the park. 2.5 miles counterclockwise then turned and 2.5 miles back. Kept telling myself to simply keep the pace at 8:35 (midpoint of my targeted range).

Happy to get it done. It was getting tougher at the end.

Map: Street - (Mapnik)

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Thursday, September 11, 2014

Base Run



Name Base Run
Location Houston, TX
Start Time 9/11/2014 5:13 PM (UTC-05:00) Category My Activities:Running
Distance 9.03 mi Time 01:20:06.0
Time Moving 01:20:06.0 Stopped 00:00:18.0
Average pace 08:52 min/mi Max. pace 07:41 min/mi
Weather Sunny; 93.6 °F

It was really hot out there this afternoon!

I had a meeting at The Houstonian today so I had to leave the house earlier than usual to fight traffic. Anticipating an early finish to the meeting, I figured I'd be able to run at Memorial Park immediately after concluding. When I launched at the park, the "feels like" temperature was 103°F. It felt every bit of that and obviously changed the complexion of this run to managing the 3 loops for survival. I took several water stops along the way. Run the first loop counter-clockwise, the second clockwise and the last counter-clockwise. I didn't get much relief. When I finished and checked the temperature back at the car, the "feels like" was 101°F.

When syncing and recording this run, the calculated average heat index was 107°F. I don't remember ever running in conditions like this before today.

Heat Index

Min. Max. Avg.
103.9 °F 108.7 °F 107.1 °F

Solar radiation

Min. Max. Avg.
68.0 W/m² 423.1 W/m² 227.7 W/m²

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Wednesday, September 10, 2014

Mixed Intervals



Name Mixed Intervals
Location Houston, TX
Start Time 9/10/2014 5:10 AM (UTC-05:00) Category My Activities:Running
Distance 7.12 mi Time 00:56:55.0
Time Moving 00:56:55.0 Stopped 00:00:07.0
Average pace 07:59 min/mi Max. pace 06:17 min/mi
Weather Sunny; 78.3 °F
3k @ 722 w/ 2 min. active recovery
2k @ 701 w/ 2 min. active recovery
1k @ 646 w/ 2 min. active recovery
800m @ 632

716 / 658 / 644 / 632

Hard but done. Felt challenged.


No Start
Duration Distance Average
1 5:10:25 AM 0.00 mi 00:09:40 1.08 mi 08:55 min/mi
2 5:21:50 AM 1.08 mi 00:13:30 1.86 mi 07:15 min/mi
3 5:35:21 AM 2.94 mi 00:02:00 0.18 mi 11:12 min/mi
4 5:37:21 AM 3.12 mi 00:08:38 1.24 mi 06:57 min/mi
5 5:45:59 AM 4.36 mi 00:02:00 0.17 mi 11:49 min/mi
6 5:47:59 AM 4.53 mi 00:04:10 0.62 mi 06:43 min/mi
7 5:52:09 AM 5.15 mi 00:02:00 0.17 mi 11:28 min/mi
8 5:54:09 AM 5.32 mi 00:03:16 0.50 mi 06:32 min/mi
9 5:57:25 AM 5.82 mi 00:11:51 1.31 mi 09:02 min/mi
Totals: 00:56:55.0 7.12 mi 07:59 min/mi

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Monday, September 8, 2014

Base Run



Name Base Run
Location Houston, TX
Start Time 9/8/2014 5:21 AM (UTC-05:00) Category My Activities:Running
Distance 9.01 mi Time 01:18:42.0
Time Moving 01:18:42.0 Stopped 00:00:09.0
Average pace 08:44 min/mi Max. pace 07:39 min/mi
Weather Heavy rain; 72.9 °F
9M @ 810-901

Yesterday's run was still on my legs. 20 minute later start combined with longer distance had me dodging traffic before it was over. Glad it's in the books. Looking forward to a solid week.

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Sunday, September 7, 2014

Endurance Run


Name Endurance Run
Location Houston, TX
Start Time 9/7/2014 6:08 AM (UTC-05:00) Category My Activities:Running
Distance 13.53 mi Time 01:49:41.0
Time Moving 01:49:41.0 Stopped 00:00:22.0
Average pace 08:06 min/mi Max. pace 07:06 min/mi
Weather Sunny
... ah, run long ... I guess ...

This was a debacle; pure and simple. Training plan had a half marathon on the schedule but, ultimately, there weren't any in the area - apparently still too early in the season. So I flipped my run from yesterday to today so I could run with the group downtown. Decided I'd go long since I had failed on a long run 3 weeks (?) ago. This would be a make-up run of sorts. Well, it didn't go very well. I planned for 18 miles but died at 13 and walked it in. Honestly not sure what happened. Felt really fatigued. Not sure what to point to for this fail. My nutrition on Friday and Saturday wasn't very good. I didn't get enough quality sleep Saturday night. The weather was also a bit challenging. Hopefully one or a combination of these was the cause. If so, the remedy is easing.


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