St George Marathon 2014

 

Summary

Name	St. George Marathon 2014
Location	St. George, UT
Start Time	10/4/2014 8:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	26.24 mi		Time	03:28:03.0
Time Moving	03:28:03.0		Stopped	00:01:21.0
Average pace	07:55 min/mi		Max. pace	06:01 min/mi
Weather	Sunny; 61.0 °F

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	8:04:21 AM	0.00 mi	00:08:01	1.00 mi	08:01 min/mi
2	8:12:22 AM	1.00 mi	00:07:51	1.00 mi	07:51 min/mi
3	8:20:13 AM	2.00 mi	00:07:25	1.00 mi	07:25 min/mi
4	8:27:40 AM	3.00 mi	00:07:19	1.00 mi	07:19 min/mi
5	8:34:59 AM	4.00 mi	00:07:33	1.00 mi	07:33 min/mi
6	8:42:32 AM	5.00 mi	00:07:28	1.00 mi	07:28 min/mi
7	8:50:01 AM	6.00 mi	00:07:28	1.00 mi	07:28 min/mi
8	8:57:29 AM	7.00 mi	00:08:21	1.00 mi	08:21 min/mi
9	9:05:51 AM	8.00 mi	00:08:01	1.00 mi	08:01 min/mi
10	9:13:53 AM	9.00 mi	00:07:56	1.00 mi	07:56 min/mi
11	9:21:50 AM	10.00 mi	00:08:08	1.00 mi	08:08 min/mi
12	9:29:59 AM	11.00 mi	00:08:12	1.00 mi	08:12 min/mi
13	9:38:11 AM	12.00 mi	00:07:38	1.00 mi	07:38 min/mi
14	9:45:49 AM	13.00 mi	00:07:30	1.00 mi	07:30 min/mi
15	9:53:20 AM	14.00 mi	00:07:12	1.00 mi	07:12 min/mi
16	10:00:33 AM	15.00 mi	00:07:21	1.00 mi	07:21 min/mi
17	10:07:54 AM	16.00 mi	00:07:33	1.00 mi	07:33 min/mi
18	10:15:27 AM	17.00 mi	00:07:34	1.00 mi	07:34 min/mi
19	10:23:01 AM	18.00 mi	00:08:21	1.00 mi	08:21 min/mi
20	10:31:23 AM	19.00 mi	00:08:26	1.00 mi	08:26 min/mi
21	10:39:49 AM	20.00 mi	00:08:29	1.00 mi	08:29 min/mi
22	10:48:19 AM	21.00 mi	00:09:47	1.00 mi	09:47 min/mi
23	10:58:06 AM	22.00 mi	00:08:51	1.00 mi	08:51 min/mi
24	11:06:57 AM	23.00 mi	00:08:14	1.00 mi	08:14 min/mi
25	11:15:12 AM	24.00 mi	00:08:28	1.00 mi	08:28 min/mi
26	11:23:41 AM	25.00 mi	00:08:23	1.00 mi	08:23 min/mi
27	11:32:04 AM	26.00 mi	00:01:40	0.25 mi	06:44 min/mi
Totals:			03:28:03.0	26.24 mi	07:55 min/mi

Pace

Min.	Max.	Avg.
16.3 min/mi	6.0 min/mi	7.9 min/mi

Splits: Recorded laps

Weather

	Avg.	Min.	Max.
Temperature	61.0 °F	52.6 °F	73.1 °F
Pressure	30.0 inHg	29.9 inHg	30.1 inHg
Humidity	39.5 %	31.9 %	44.5 %
Dew point	34.7 °F	33.0 °F	36.4 °F
Precipitation	0.0 mm/h	0.0 mm/h	0.0 mm/h
Solar radiation	139.7	0.0	383.0
Wind Speed	2.3 mph	0.4 mph	4.5 mph
Tailwind(-) / Headwind(+)	-0.9 mph	-3.4 mph	2.4 mph
Headwind	0.2 mph	0.0 mph	2.4 mph
Tailwind	1.0 mph	0.0 mph	3.4 mph

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

"Seize your glory. Hold nothing back."

From movie 300: Rise of An Empire on plane to marathon.


Sent from my iPhone

2M Tempo (Tapering)

 

Summary

Name	2M Tempo (Tapering)
Location	Houston, TX
Start Time	10/2/2014 5:54 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.56 mi		Time	00:37:14.0
Time Moving	00:37:14.0		Stopped	00:00:05.0
Average pace	08:09 min/mi		Max. pace	06:44 min/mi
Weather	Sunny
Notes	OBJECTIVE WU 2M tempo @ 7:22 CD ACHIEVED WU 2M @ 7:21 CD Time for "taper madness"! This run went fine except for my left hamstring which I apparently tweaked on Tuesday's run. I didn't notice it at the time but it's been something of a nuisance ever since. It doesn't keep me from running but I am concerned it is the weakest link in my physical chain. Carbo loading is going well. I think this is my best load ever. I had a little struggle yesterday consuming enough and feeling bloated. But by the end of the day I got all my carbs. The scale showed a 2 pound gain over yesterday so I'm hoping that consists entirely of carbohydrates and water. I'll take another 2 pounds today if I can get it. Tuesday 1,475 kCal 48% protein 46% fat 4% carbohydrate Wednesday 3,329 kCal 86% carbohydrate 7% protein 7% fat

Athlete

Weight: 154.50 lb BMI: 21.0 Resting heart rate: 48 bpm Max. heart rate:   Diary: O2=97%

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:54:07 AM	0.00 mi	00:13:23	1.51 mi	08:51 min/mi
2	6:07:51 AM	1.51 mi	00:07:19	1.00 mi	07:19 min/mi
3	6:15:11 AM	2.51 mi	00:07:22	1.00 mi	07:22 min/mi
4	6:22:33 AM	3.51 mi	00:09:14	1.06 mi	08:42 min/mi
Totals:			00:37:14.0	4.56 mi	08:09 min/mi

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

Mixed Intervals (Tapering)

 

Summary

Name	Mixed Intervals (Tapering)
Location	Houston, TX
Start Time	9/30/2014 5:38 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.14 mi		Time	00:40:47.0
Time Moving	00:40:47.0		Stopped	00:00:03.0
Average pace	07:56 min/mi		Max. pace	06:21 min/mi
Weather	Sunny; 72.6 °F
Notes	OBJECTIVE WU 2k @ 7:22 w/90 sec. active recovery 1M @ 7:01 w/90 sec. active recovery 1k @ 6:46 CD ACHIEVED WU 705 / 657 / 640 CD I wanted to "feel fast" this morning so I dusted off the old Mizuno Musha's. They felt light on my feet and helped me get off to a good start. Running intervals while in the glycogen depletion stage is not the most pleasant thing but I was able to focus and hit all my times. I actually felt pretty good out there today. Yesterday's nutrition went okay. I generally made all my objectives with only a light headache throughout much of the day. kCal = 1662 Protein = 48% Fat = 46% Carbohydrate = 7% (28g by my count) One more day then I'll flip the switch tomorrow and start loading. I'm also very happy to report that this morning I weighed in at 153.5 reaching my 155 race day goal yesterday. Once the loading starts I'll likely gain at least a couple pounds back but I'll be happy to use it along the course Saturday.

Athlete

Weight: 153.50 lb BMI: 20.8 Resting heart rate: 47 bpm Max. heart rate:   Diary: O2=96%

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:38:01 AM	0.00 mi	00:09:49	1.10 mi	08:56 min/mi
2	5:48:53 AM	1.10 mi	00:08:46	1.24 mi	07:04 min/mi
3	5:57:41 AM	2.34 mi	00:01:30	0.14 mi	11:06 min/mi
4	5:59:11 AM	2.47 mi	00:06:57	1.00 mi	06:57 min/mi
5	6:06:08 AM	3.47 mi	00:01:30	0.13 mi	11:57 min/mi
6	6:07:38 AM	3.60 mi	00:04:07	0.62 mi	06:40 min/mi
7	6:11:46 AM	4.22 mi	00:08:10	0.93 mi	08:46 min/mi
Totals:			00:40:47.0	5.14 mi	07:56 min/mi

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

6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	9/29/2014 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.02 mi		Time	00:52:08.0
Time Moving	00:52:08.0		Stopped	00:00:09.0
Average pace	08:39 min/mi		Max. pace	07:54 min/mi
Weather	Sunny; 71.4 °F
Notes	OBJECTIVE 6 mi.@ 810-901 Typical week-before-a-marathon questions swirling in my head during this morning's run. How am I going to do this? What is my "true" fitness level? Has my training been adequate? etc. etc. etc. Needless to say a lot of doubts and uncertainty. Started glycogen depletion yesterday. Will continue today and tomorrow. Wednesday through Friday will be dedicated to carbohydrate super saturation. Oddly, I'm looking forward to the dietary challenges the week presents.

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