5M Base

 

Summary

Name	5M Base
Location	Houston, TX
Start Time	12/7/2015 5:44 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.01 mi		Time	00:42:38.0
Time Moving	00:42:38.0		Stopped	00:00:02.0
Avg. pace	08:30 min/mi		Max. pace	07:42 min/mi
Weather	Sunny; 46.2 °F
Notes	OBJECTIVE 5M @ > 8:46 Cooler temperatures had me running this one too fast throughout. And, I suppose, overrested legs contributed too. Completed NY Times 7-minute workout after the run.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:44:27 AM	0.00 mi	00:08:25.3	1.00 mi	08:25 min/mi
2	5:52:50 AM	1.00 mi	00:08:36.5	1.00 mi	08:37 min/mi
3	6:01:27 AM	2.00 mi	00:08:35.2	1.00 mi	08:35 min/mi
4	6:10:03 AM	3.00 mi	00:08:22.9	1.00 mi	08:23 min/mi
5	6:18:26 AM	4.00 mi	00:08:20.2	1.00 mi	08:20 min/mi
6	6:27:16 AM	5.00 mi	00:00:22.7	0.05 mi	08:12 min/mi
Totals:			00:42:38.0	5.01 mi	08:30 min/mi

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

3 x 1k

 

Summary

Name	3 x 1k
Location	CFB Family Life Center
Start Time	11/17/2015 5:38 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.56 mi		Time	00:53:55.0
Time Moving	00:53:55.0		Stopped	00:00:18.0
Avg. pace	09:42 min/mi		Max. pace	07:37 min/mi
Avg. heart rate	158.0 bpm		Max. heart rate	181.1 bpm
Avg. cadence	85.6 rpm		Max. cadence	91.0 rpm
Weather
Notes	OBJECTIVE 1.5M WU @ > 9:42 3 x 1k @ 7:18 w/3' active recoveries (> 9:42) 1.5M CD @ > 9:42 Cranked the incline to 3.0 for the whole run and relied on the treadmill pace conversion at http://www.hillrunner.com/training/tmillchart.php and my Garmin pedometer to put me in the right place for this workout. Light rain and beat up legs sent me to the treadmill for today's intervals. I don't recall running intervals on a treadmill before. Felt okay. Sweat a lot indoors. Even with the fans, the air circulation on the second floor is not optimal for a hard workout. Happy to get this one in.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:38:58 AM	0.00 mi	00:16:39.0	1.53 mi	10:55 min/mi	83.8 rpm	139.2 bpm (79%)
2	5:55:37 AM	1.53 mi	00:04:51.6	0.63 mi	07:40 min/mi	89.4 rpm	166.2 bpm (94%)
3	6:00:28 AM	2.16 mi	00:02:59.9	0.28 mi	10:35 min/mi	84.6 rpm	164.0 bpm (93%)
4	6:03:28 AM	2.44 mi	00:04:51.9	0.63 mi	07:41 min/mi	89.8 rpm	171.7 bpm (97%)
5	6:08:20 AM	3.08 mi	00:03:08.1	0.29 mi	10:40 min/mi	84.5 rpm	167.6 bpm (95%)
6	6:11:29 AM	3.37 mi	00:05:01.2	0.65 mi	07:44 min/mi	89.6 rpm	175.5 bpm (99%)
7	6:17:32 AM	4.02 mi	00:16:41.6	1.55 mi	10:48 min/mi	84.1 rpm	162.0 bpm (92%)
Totals:			00:53:55.0	5.56 mi	09:42 min/mi	85.6 rpm	158.0 bpm (89%)

Heart Rate

Min.	Max.	Avg.
76.1bpm	181.1bpm	158.0bpm

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
36.2rpm	91.0rpm	85.6rpm

Splits: Recorded laps

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

6M Base

 

Summary

Name	6M Base
Location	Houston, TX
Start Time	11/16/2015 5:28 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.02 mi		Time	00:53:14.0
Time Moving	00:53:14.0		Stopped	00:00:06.0
Avg. pace	08:50 min/mi		Max. pace	08:04 min/mi
Avg. heart rate	147.2 bpm		Max. heart rate	160.0 bpm
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 6M @ > 8:47 2x20" stiff legged running 2x20" running no arms Still a lot of residual DOMS from Saturday. Quite surprised by and don't understand this. Didn't feel great.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:28:47 AM	0.00 mi	00:08:54.6	1.00 mi	08:55 min/mi	131.3 bpm (74%)
2	5:37:40 AM	1.00 mi	00:08:48.0	1.00 mi	08:48 min/mi	142.8 bpm (81%)
3	5:46:28 AM	2.00 mi	00:08:48.3	1.00 mi	08:48 min/mi	147.9 bpm (84%)
4	5:55:16 AM	3.00 mi	00:08:44.8	1.00 mi	08:45 min/mi	150.8 bpm (85%)
5	6:04:01 AM	4.00 mi	00:09:01.1	1.00 mi	09:01 min/mi	153.7 bpm (87%)
6	6:13:03 AM	5.00 mi	00:08:45.1	1.00 mi	08:45 min/mi	156.2 bpm (88%)
7	6:21:48 AM	6.00 mi	00:00:22.0	0.04 mi	08:30 min/mi	159.6 bpm (90%)
Totals:			00:53:14.0	6.02 mi	08:50 min/mi	147.2 bpm (83%)

Heart Rate

Min.	Max.	Avg.
75.2bpm	160.0bpm	147.2bpm

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

15M Progression (fail)

 

Summary

Name	15M Progression (fail)
Location	Houston, TX
Start Time	11/14/2015 6:01 AM (UTC-06:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:44:47.0
Time Moving	01:44:47.0		Stopped	00:00:11.0
Avg. pace	08:44 min/mi		Max. pace	07:33 min/mi
Avg. heart rate	151.5 bpm		Max. heart rate	181.0 bpm
Weather	Partly cloudy; 54.9 °F
Notes	OBJECTIVE 15M progression w/8M @ > 8:47 then increasing pace every mile until last at 7:57 This was a weird good run/bad run. I haven't run for 10 days. I was sick after last Tuesday's intervals at Memorial Park. That lasted through Friday. Since then, I just "haven't felt like it". Bad reason but simply the reality. Went out this morning looking for something around 8. Felt good physically and the temperature/humidity was very much to my liking. Reined it back the first few miles thinking if this continued, I'd just go big and get the scheduled 15-mile progression run. Felt fine after 8 miles so started cutting down the pace. That was fine too. I was working a bit but nothing was out of reach. I was happy to think I was going to get this one in and be back on track. Then at the 12-mile mark, I was "done". It hit me hard and fast. My hips (very rarely an issue) were the primary problem. I walked and caught my breath. Noticed that I was 1:45 into this one wondered if glycogen depletion may be contributing. Didn't think so since I ate a while before running. Wondered if I was dehydrated. Probably was but no more than what I've experienced before. Walked and got heart rate back under control. Figured I could ease it in over the last 3 miles. Started and knew right away that wasn't happening and forcing it would likely be counterproductive. Shut it down. Walked home 3 miles. Glad to have got this run in but really have no idea what's going on with my body. Missing 10 days isn't reason enough to have experienced what I did out there today.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	6:01:39 AM	0.00 mi	00:09:05.8	1.00 mi	09:06 min/mi	166.4 bpm (94%)
2	6:10:46 AM	1.00 mi	00:08:48.8	1.00 mi	08:49 min/mi	142.1 bpm (80%)
3	6:19:32 AM	2.00 mi	00:08:48.2	1.00 mi	08:48 min/mi	144.6 bpm (82%)
4	6:28:21 AM	3.00 mi	00:08:49.5	1.00 mi	08:50 min/mi	144.8 bpm (82%)
5	6:37:11 AM	4.00 mi	00:08:50.1	1.00 mi	08:50 min/mi	147.7 bpm (83%)
6	6:46:01 AM	5.00 mi	00:08:53.6	1.00 mi	08:54 min/mi	147.5 bpm (83%)
7	6:54:54 AM	6.00 mi	00:08:53.9	1.00 mi	08:54 min/mi	149.2 bpm (84%)
8	7:03:49 AM	7.00 mi	00:08:52.5	1.00 mi	08:53 min/mi	151.6 bpm (86%)
9	7:12:41 AM	8.00 mi	00:08:32.6	1.00 mi	08:33 min/mi	150.5 bpm (85%)
10	7:22:37 AM	9.00 mi	00:08:30.2	1.00 mi	08:30 min/mi	155.7 bpm (88%)
11	7:31:07 AM	10.00 mi	00:08:20.7	1.00 mi	08:21 min/mi	158.6 bpm (90%)
12	7:40:03 AM	11.00 mi	00:08:21.7	1.00 mi	08:22 min/mi	159.8 bpm (90%)
13	7:48:25 AM	12.00 mi	00:00:12.3	0.03 mi	08:05 min/mi	161.4 bpm (91%)
Totals:			01:44:47.0	11.99 mi	08:44 min/mi	151.5 bpm (86%)

Heart Rate

Min.	Max.	Avg.
80.8bpm	181.0bpm	151.5bpm

Splits: Recorded laps

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

4 x 1k

 

Summary

Location	Houston, TX
Start Time	11/3/2015 3:31 PM (UTC-06:00)		Category	My Activities:Running
Distance	5.80 mi		Time	00:53:15.0
Time Moving	00:53:15.0		Stopped	00:00:02.0
Avg. pace	09:11 min/mi		Max. pace	06:38 min/mi
Avg. heart rate	150.7 bpm		Max. heart rate	176.6 bpm
Avg. cadence	85.2 rpm		Max. cadence	93.0 rpm
Weather	Sunny; 78.9 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ > 9:42 4 x 1k @ 7:18 w/3' recoveries @>9:42 1.5M CD @ > 9:42 Didn't feel like running this morning so I didn't. Had a dentist's appointment this afternoon so stopped at Memorial Park afterward. This workout didn't go that great. I struggled to hold the target pace. Don't know if it was the heat, my nutrition or the time of day. 7:15/7:22/7:13/7:22 After running, planned to go back to work but felt lousy. Went home. The drive took an hour and I felt progressively worse the whole way home. By the time I got home, I was a mess. Although it was ~6 pm, went to bed. Slept for ~4 hours. Woke up. Fever and nausea. Watched television for a couple hours then back to bed for another ~4 hours. Still not feeling right. Not sure what the issue is. Theorizing that it's something I ate but having a hard time pinpointing anything.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	3:31:21 PM	0.00 mi	00:14:55.7	1.51 mi	09:53 min/mi	84.9 rpm	129.7 bpm (73%)
2	3:49:48 PM	1.51 mi	00:04:36.7	0.64 mi	07:15 min/mi	90.4 rpm	158.6 bpm (90%)
3	3:54:25 PM	2.15 mi	00:03:01.5	0.30 mi	10:03 min/mi	85.5 rpm	155.2 bpm (88%)
4	3:57:26 PM	2.45 mi	00:04:40.1	0.63 mi	07:22 min/mi	91.0 rpm	164.5 bpm (93%)
5	4:02:06 PM	3.08 mi	00:03:02.3	0.29 mi	10:34 min/mi	83.4 rpm	157.2 bpm (89%)
6	4:05:09 PM	3.37 mi	00:04:32.5	0.63 mi	07:13 min/mi	91.7 rpm	167.6 bpm (95%)
7	4:09:41 PM	4.00 mi	00:03:02.0	0.26 mi	11:51 min/mi	79.5 rpm	158.0 bpm (89%)
8	4:12:43 PM	4.26 mi	00:04:37.1	0.63 mi	07:22 min/mi	91.4 rpm	170.3 bpm (96%)
9	4:17:20 PM	4.88 mi	00:03:02.1	0.15 mi	19:40 min/mi	56.1 rpm	144.7 bpm (82%)
10	4:20:23 PM	5.04 mi	00:07:47.3	0.76 mi	10:12 min/mi	86.3 rpm	151.5 bpm (86%)
Totals:			00:53:15.0	5.80 mi	09:11 min/mi	85.2 rpm	150.7 bpm (85%)

Heart Rate

Min.	Max.	Avg.
81.4bpm	176.6bpm	150.7bpm

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
53.0rpm	93.0rpm	85.2rpm

Splits: Recorded laps

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

8M Base

 

Summary

Name	8M Base
Location	Houston, TX
Start Time	11/2/2015 5:14 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.18 mi		Time	01:13:42.0
Time Moving	01:13:42.0		Stopped	00:00:04.0
Avg. pace	09:01 min/mi		Max. pace	08:00 min/mi
Avg. heart rate	135.5 bpm		Max. heart rate	147.5 bpm
Weather	Cloudy; 61.1 °F
Notes	OBJECTIVE 8M @ base pace 8:47-9:43 Legs had quite a bit of residual soreness from Saturday's long run. Didn't really loosen up until about 2/3 of the way into this one. Right calf was the tightest. Other than that, felt fine. Very high humidity after all the recent rain.

Heart Rate

Min.	Max.	Avg.
74.1bpm	147.5bpm	135.5bpm

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

November 1 - 7

Proprioceptive Cue
Navel to Spine

Sunday
Rest

Monday
Base Run + Drills
8M @ 8:47-9:43
2 x 20 stiff-legged run
2 x 20 running no arms

Tuesday
1k Intervals
dynamic stretching warm up
1.5M warm up @ > 9:41
4 x 1k @ 7:18 w/3 min. active recoveries (> 9:41)
1.5M cool down @ > 9:41

Wednesday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Thursday
Tempo Run
dynamic stretching warm up
1.5M warm up @ > 9:41
4.5M @ 7:34
1.5M cool down @ > 9:41

Friday
Recovery Run & Resistance Workout
2-6M @ > 9:41

Saturday
Endurance Run
16M @ 8:47-9:43

14M Progression

 

Summary

Name	14M Progression
Location	Houston, TX
Start Time	10/31/2015 6:50 AM (UTC-05:00)		Category	My Activities:Running
Distance	14.16 mi		Time	02:02:01.0
Time Moving	02:02:01.0		Stopped	00:00:04.0
Avg. pace	08:37 min/mi		Max. pace	07:09 min/mi
Avg. heart rate	148.8 bpm		Max. heart rate	174.6 bpm
Avg. cadence	88.4 rpm		Max. cadence	93.0 rpm
Weather	Rain; 72.3 °F
Notes	OBJECTIVE 14M (7M @ > 8:47 then each mile faster until last = 7:57 ) Started late after waiting for rain storm to pass. First 4.5M were dry but then it started raining really hard for about 5M, eased up for about 10-15 minutes then came down moderately hard the rest of the way. No big deal. Once you're wet, you're wet. And with the temperature in the 70's, it was probably better the sun didn't come out after the rain. The humidity would almost certainly be unbearable. Wasn't really sure how this was going to turn out. Today marks 4 weeks since the marathon and I haven't even approached a double digit mile run; let alone a healthy progression. The first few miles of cranking the pace down had me wondering if I could manage the back end of this run. But with each mile, I embraced a new challenge and was able to execute and achieve each objective. Left hamstring became oddly "warm" about half way through. I'm sure that's not a good sign but at least that was the extent of the issue. I'm icing it now and will take full advantage of tomorrow's rest day. I'm really happy with the 45-mile week I just put in the books.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:50:54 AM	0.00 mi	00:09:21.0	1.00 mi	09:21 min/mi	86.2 rpm	145.7 bpm (82%)
2	7:00:14 AM	1.00 mi	00:08:55.2	1.00 mi	08:55 min/mi	87.8 rpm	133.3 bpm (75%)
3	7:09:08 AM	2.00 mi	00:08:54.0	1.00 mi	08:54 min/mi	89.2 rpm	140.3 bpm (79%)
4	7:18:02 AM	3.00 mi	00:08:54.3	1.00 mi	08:54 min/mi	89.4 rpm	144.5 bpm (82%)
5	7:26:57 AM	4.00 mi	00:08:49.2	1.00 mi	08:49 min/mi	88.4 rpm	145.5 bpm (82%)
6	7:35:47 AM	5.00 mi	00:09:04.4	1.00 mi	09:04 min/mi	86.1 rpm	146.6 bpm (83%)
7	7:44:51 AM	6.00 mi	00:08:53.0	1.00 mi	08:53 min/mi	87.2 rpm	146.7 bpm (83%)
8	7:54:44 AM	7.00 mi	00:08:40.3	1.00 mi	08:40 min/mi	87.2 rpm	148.7 bpm (84%)
9	8:03:24 AM	8.00 mi	00:08:32.6	1.00 mi	08:33 min/mi	89.2 rpm	149.2 bpm (84%)
10	8:11:57 AM	9.00 mi	00:08:27.9	1.00 mi	08:28 min/mi	89.8 rpm	151.5 bpm (86%)
11	8:20:25 AM	10.00 mi	00:08:13.1	1.00 mi	08:13 min/mi	89.5 rpm	153.3 bpm (87%)
12	8:28:38 AM	11.00 mi	00:08:09.9	1.00 mi	08:10 min/mi	88.5 rpm	158.1 bpm (89%)
13	8:36:48 AM	12.00 mi	00:07:58.2	1.00 mi	07:58 min/mi	90.4 rpm	159.7 bpm (90%)
14	8:44:46 AM	13.00 mi	00:07:46.3	1.00 mi	07:46 min/mi	89.5 rpm	161.7 bpm (91%)
15	8:52:32 AM	14.00 mi	00:01:27.1	0.19 mi	07:30 min/mi	89.2 rpm	162.0 bpm (92%)
Totals:			02:02:01.0	14.16 mi	08:37 min/mi	88.4 rpm	148.8 bpm (84%)

Heart Rate

Min.	Max.	Avg.
69.0bpm	174.6bpm	148.8bpm

Splits: Recorded laps

Pace

Min.	Max.	Avg.
10:40 min/mi	07:09 min/mi	08:37 min/mi

Splits: Recorded laps

Cadence

Min.	Max.	Avg.
50.5rpm	93.0rpm	88.4rpm

Splits: Recorded laps

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

5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	10/30/2015 5:17 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.94 mi		Time	00:48:59.0
Time Moving	00:48:59.0		Stopped	00:00:05.0
Avg. pace	09:55 min/mi		Max. pace	08:55 min/mi
Avg. heart rate	130.3 bpm		Max. heart rate	138.3 bpm
Weather	Partly cloudy; 72.2 °F
Notes	OBJECTIVE 5M @ recovery pace > 9:42 Really focusing on keeping recovery runs at the prescribed pace. There's nothing gained by "crushing" a recovery run. Save it for the workouts that matter. Felt fine ... and liking it! Did anti-sitting stretches before this run and resistance workout after.

Heart Rate

Min.	Max.	Avg.
75.6bpm	138.3bpm	130.3bpm

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

4M Tempo

 

Summary

Name	4M Tempo
Location	Houston, TX
Start Time	10/29/2015 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.03 mi		Time	01:00:16.0
Time Moving	01:00:16.0		Stopped	00:00:05.0
Avg. pace	08:34 min/mi		Max. pace	06:59 min/mi
Avg. heart rate	152.2 bpm		Max. heart rate	173.8 bpm
Weather	Sunny; 55.0 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ > 9:41 4M tempo @ 7:34 1.5M CD @ > 9:41 Meaningful tempo runs have always been the toughest workout for me. At various times in past cycles, I've dreaded them coming up on my training calendar. Rightly or wrongly, I've reasoned that they probably do me the most good but that still wasn't made me look forward to them. Tempo runs is what has been missing from my last couple of training cycles. This was a reintroduction. The tempo pace wasn't out of reach as I managed to hit my time. But I must say it was comfortably hard ... or slightly past it! I've got a long way to go and tempo runs always seem to be the reminder.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:27:23 AM	0.00 mi	00:14:59.1	1.53 mi	09:47 min/mi	145.5 bpm (82%)
2	5:42:22 AM	1.53 mi	00:07:36.5	1.00 mi	07:37 min/mi	152.2 bpm (86%)
3	5:49:58 AM	2.53 mi	00:07:28.2	1.00 mi	07:28 min/mi	159.6 bpm (90%)
4	5:57:26 AM	3.53 mi	00:07:33.5	1.00 mi	07:34 min/mi	160.8 bpm (91%)
5	6:05:00 AM	4.53 mi	00:07:31.6	1.00 mi	07:32 min/mi	165.5 bpm (94%)
6	6:12:32 AM	5.53 mi	00:15:06.9	1.50 mi	10:04 min/mi	144.1 bpm (81%)
Totals:			01:00:16.0	7.03 mi	08:34 min/mi	152.2 bpm (86%)

Heart Rate

Min.	Max.	Avg.
94.7bpm	173.8bpm	152.2bpm

Splits: Custom distances

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

5M Recovery

 

Summary

Name	5M Recovery
Location	Houston, TX
Start Time	10/28/2015 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.00 mi		Time	00:49:10.0
Time Moving	00:49:10.0		Stopped	00:00:08.0
Avg. pace	09:50 min/mi		Max. pace	08:47 min/mi
Avg. heart rate	129.8 bpm		Max. heart rate	141.3 bpm
Weather	Sunny; 67.0 °F
Notes	OBJECTIVE 5M @ recovery pace > 9:42 Easy, recovery run on tight calves presumably from yesterday's track work. Completed full resistance workout after the run.

Heart Rate

Min.	Max.	Avg.
76.8bpm	141.3bpm	129.8bpm

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

3 x 1k

 

Summary

Name	3 x 1k
Location	Houston, TX
Start Time	10/27/2015 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.60 mi		Time	00:51:07.0
Time Moving	00:51:07.0		Stopped	00:00:14.0
Avg. pace	09:08 min/mi		Max. pace	06:41 min/mi
Avg. heart rate	136.0 bpm		Max. heart rate	164.0 bpm
Avg. cadence	87.8 rpm		Max. cadence	95.0 rpm
Weather	Partly cloudy; 63.6 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU > 9:42 3 x 1k @ 7:18 1.5M CD > 9:42 Had a hard time getting motivated for this run. But once I got going, everything was fine. Interval pace wasn't too aggressive. Will montior legs today and see how I feel in the morning.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	6:08:12 AM	0.00 mi	00:15:00.1	1.54 mi	09:46 min/mi	86.3 rpm	119.8 bpm (68%)
2	6:26:01 AM	1.54 mi	00:04:29.7	0.61 mi	07:22 min/mi	91.5 rpm	147.8 bpm (83%)
3	6:30:30 AM	2.15 mi	00:03:00.0	0.29 mi	10:22 min/mi	85.1 rpm	136.2 bpm (77%)
4	6:33:30 AM	2.44 mi	00:04:30.8	0.61 mi	07:26 min/mi	92.7 rpm	155.8 bpm (88%)
5	6:38:01 AM	3.04 mi	00:02:53.9	0.28 mi	10:10 min/mi	86.1 rpm	141.4 bpm (80%)
6	6:40:55 AM	3.33 mi	00:04:48.8	0.64 mi	07:34 min/mi	91.8 rpm	157.5 bpm (89%)
7	6:45:44 AM	3.96 mi	00:02:42.4	0.25 mi	11:00 min/mi	79.3 rpm	132.0 bpm (75%)
8	6:51:09 AM	4.21 mi	00:13:41.0	1.39 mi	09:51 min/mi	87.8 rpm	135.4 bpm (77%)
Totals:			00:51:07.0	5.60 mi	09:08 min/mi	87.8 rpm	136.0 bpm (77%)

Heart Rate

Min.	Max.	Avg.
59.1bpm	164.0bpm	136.0bpm

Splits: Custom distances

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

8M Base

 

Summary

Name	8M Base
Location	Houston, TX
Start Time	10/26/2015 5:49 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.02 mi		Time	01:12:35.0
Time Moving	01:12:35.0		Stopped	00:00:16.0
Avg. pace	09:03 min/mi		Max. pace	07:42 min/mi
Avg. heart rate	137.9 bpm		Max. heart rate	148.0 bpm
Weather	Cloudy; 61.4 °F
Notes	OBJECTIVE 8M base run @ 8:47-9:43 Wind out of the north this morning. Remanents of Hurricane Patricia I suppose. There has been a lot of rain over the past 48 hours but none this morning. Didn't feel particularly good or bad. Just "got it in". Didn't race or time trial over the weekend because I was out camping with the Scouts. Even though I didn't, I'm moving my workout pacing down the scale 2 notches. I'll monitor closely over the hard workouts this week. Don't want to overdo it.

Heart Rate

Min.	Max.	Avg.
66.0bpm	148.0bpm	137.9bpm

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

2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/23/2015 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.24 mi		Time	00:22:47.0
Time Moving	00:22:47.0		Stopped	00:00:06.0
Avg. pace	10:09 min/mi		Max. pace	08:53 min/mi
Avg. heart rate	126.9 bpm		Max. heart rate	138.8 bpm
Weather	Cloudy; 76.3 °F
Notes	OBJECTIVE 2M recovery @ >10:03 Easy run ahead of the rain. Felt fine. Did anti-sitting stretches and runner-specific strength exercises afterward.

Heart Rate

Min.	Max.	Avg.
109.4bpm	138.8bpm	126.9bpm

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

3 x 1M

 

Summary

Name	3 x 1M
Location	Houston, TX
Start Time	10/22/2015 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.61 mi		Time	00:59:44.0
Time Moving	00:59:44.0		Stopped	00:00:04.0
Avg. pace	09:03 min/mi		Max. pace	07:07 min/mi
Avg. heart rate	146.9 bpm		Max. heart rate	169.0 bpm
Avg. cadence	88.1 rpm		Max. cadence	93.0 rpm
Weather	Cloudy; 74.6 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ recovery pace (10:04 - 11:19) 3x1M @ 10k pace (7:53) w/2' active recoveries (10:04 - 11:19) 1.5M CD @ recovery pace (10:04 - 11:19) Except for running the active recoveries too fast, executed this workout pretty well. Felt okay. Left hammy hinted during third rep.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate
1	5:21:41 AM	0.00 mi	00:15:26.2	1.54 mi	10:01 min/mi	85.9 rpm	125.7 bpm (71%)
2	5:37:07 AM	1.54 mi	00:07:49.1	1.00 mi	07:49 min/mi	89.6 rpm	152.2 bpm (86%)
3	5:44:56 AM	2.54 mi	00:02:04.2	0.21 mi	09:46 min/mi	86.8 rpm	152.4 bpm (86%)
4	5:47:00 AM	2.75 mi	00:07:45.8	1.00 mi	07:46 min/mi	90.4 rpm	158.5 bpm (90%)
5	5:54:46 AM	3.75 mi	00:02:05.3	0.22 mi	09:27 min/mi	86.9 rpm	157.1 bpm (89%)
6	5:56:51 AM	3.97 mi	00:07:52.6	1.00 mi	07:53 min/mi	91.0 rpm	163.8 bpm (93%)
7	6:04:44 AM	4.97 mi	00:02:08.0	0.21 mi	10:04 min/mi	86.5 rpm	159.2 bpm (90%)
8	6:06:52 AM	5.19 mi	00:14:32.4	1.42 mi	10:14 min/mi	87.3 rpm	147.3 bpm (83%)
Totals:			00:59:44.0	6.61 mi	09:03 min/mi	88.1 rpm	146.9 bpm (83%)

Heart Rate

Min.	Max.	Avg.
95.1bpm	169.0bpm	146.9bpm

Splits: Custom distances

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

4.5M Recovery

 

Summary

Name	4.5M Recovery
Location	Houston, TX
Start Time	10/21/2015 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.63 mi		Time	00:47:31.0
Time Moving	00:47:31.0		Stopped	00:00:00.0
Avg. pace	10:16 min/mi		Max. pace	09:23 min/mi
Avg. heart rate	127.9 bpm		Max. heart rate	142.4 bpm
Weather	Partly cloudy; 72.8 °F
Notes	OBJECTIVE 2-6M recovery @ >10:03 Legs had a hint of soreness. Not sure if that's from yesterday's track work (first in a long time), the dynamic stretching before yesterday's run or the anti-sitting stretches I've been doing in the evenings this week. In any case, I'm happy to report there is no hamstring report today. Progress!

Heart Rate

Min.	Max.	Avg.
64.0bpm	142.4bpm	127.9bpm

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

8 x 400m

 

Summary

Name	8x400m
Location	Houston, TX
Start Time	10/20/2015 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.52 mi		Time	01:10:05.0
Time Moving	01:10:05.0		Stopped	00:00:03.0
Avg. pace	09:19 min/mi		Max. pace	06:45 min/mi
Avg. heart rate	138.7 bpm		Max. heart rate	168.8 bpm
Weather	Partly cloudy; 60.8 °F
Notes	OBJECTIVE dynamic stretching WU 1.5M WU @ recovery pace (10:04 - 11:19) 8x400m @ 3k pace (7:22) w/3' active recoveries (>10:03) 1.5M CD @ recovery pace (10:04 - 11:19) This was an easy workout. Didn't even realize that I hadn't even thought about my hamstring until about half way through this workout. It's been a long time since that's been the case! Then, wouldn't you know it, on my sixth rep, it started "hinting" that it's still there and didn't want to be forgetten. Debating about a 5k time trial on Saturday. I'm not sure it's prudent but would like to reset my training paces.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Heart rate
1	5:34:57 AM	0.00 mi	00:15:58.0	1.57 mi	10:12 min/mi	127.4 bpm (72%)
2	5:52:42 AM	1.57 mi	00:01:54.9	0.26 mi	07:16 min/mi	144.9 bpm (82%)
3	5:54:37 AM	1.83 mi	00:02:59.3	0.29 mi	10:21 min/mi	135.5 bpm (77%)
4	5:57:36 AM	2.12 mi	00:01:57.3	0.27 mi	07:23 min/mi	148.6 bpm (84%)
5	5:59:33 AM	2.38 mi	00:02:58.7	0.30 mi	09:58 min/mi	137.3 bpm (78%)
6	6:02:32 AM	2.68 mi	00:01:53.6	0.26 mi	07:09 min/mi	150.9 bpm (85%)
7	6:04:26 AM	2.95 mi	00:03:00.1	0.31 mi	09:47 min/mi	141.7 bpm (80%)
8	6:07:26 AM	3.25 mi	00:01:54.9	0.26 mi	07:28 min/mi	151.6 bpm (86%)
9	6:09:21 AM	3.51 mi	00:02:58.1	0.30 mi	09:55 min/mi	139.9 bpm (79%)
10	6:12:19 AM	3.81 mi	00:01:53.1	0.25 mi	07:24 min/mi	150.8 bpm (85%)
11	6:14:12 AM	4.06 mi	00:02:59.7	0.30 mi	10:01 min/mi	142.5 bpm (80%)
12	6:17:12 AM	4.36 mi	00:01:56.9	0.26 mi	07:32 min/mi	151.9 bpm (86%)
13	6:19:09 AM	4.62 mi	00:02:55.3	0.30 mi	09:38 min/mi	143.8 bpm (81%)
14	6:22:04 AM	4.93 mi	00:01:55.1	0.26 mi	07:27 min/mi	153.9 bpm (87%)
15	6:23:59 AM	5.18 mi	00:02:57.1	0.31 mi	09:38 min/mi	145.4 bpm (82%)
16	6:26:56 AM	5.49 mi	00:01:50.3	0.25 mi	07:15 min/mi	156.1 bpm (88%)
17	6:28:47 AM	5.74 mi	00:03:05.8	0.31 mi	10:07 min/mi	144.6 bpm (82%)
18	6:34:31 AM	6.05 mi	00:14:54.8	1.47 mi	10:11 min/mi	134.1 bpm (76%)
Totals:			01:10:05.0	7.52 mi	09:19 min/mi	138.7 bpm (78%)

Heart Rate

Min.	Max.	Avg.
69.2bpm	168.8bpm	138.7bpm

Splits: Custom distances

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

5M Base

 

Summary

Name	5M Base
Location	Houston, TX
Start Time	10/19/2015 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.06 mi		Time	00:47:09.0
Time Moving	00:47:09.0		Stopped	00:00:06.0
Avg. pace	09:19 min/mi		Max. pace	08:11 min/mi
Avg. heart rate	137.4 bpm		Max. heart rate	147.8 bpm
Avg. cadence	86.8 rpm		Max. cadence	89.0 rpm
Weather	Sunny; 56.1 °F
Notes	OBJECTIVE 5M @ 9:08-10:03 20" high knees 20" bounding NO HAMSTRING ISSUE = HAPPY DAY! (Knocking on wood.) Felt really good this morning. Eager to undertake this week of training.

Heart Rate

Min.	Max.	Avg.
79.6bpm	147.8bpm	137.4bpm

Cadence

Min.	Max.	Avg.
39.1rpm	89.0rpm	86.8rpm

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

Week of October 18 Training Plan

Proprioceptive Cue: Running Against a Wall

Imagine there's a wall right in front of your nose that moves forward with you as you run. Your knees or feet will repeatedly knock into this wall unless you shorten your stride and place your feet underneath your hips instead of out ahead of your body. Leaning slightly forward at the ankles will also create a little more room to drive your thighs forward without banging your knees. This proprioceptive cue facilitates a more compact stride by correcting overstriding.

SUNDAY
Off

MONDAY
5M @ base pace (9:08 - 10:03)
20" high knees
20" bounding

TUESDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
8x400m @ 3k pace (7:22) w/3' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

WEDNESDAY
2-6M @ recovery pace (10:04 - 11:19)
resistance workout

THURSDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
3x1M @ 10k pace (7:53) w/2' active recoveries
1.5M CD @ recovery pace (10:04 - 11:19)

FRIDAY
2M @ recovery pace (10:04 - 11:19)
resistance workout

SATURDAY
dynamic stretching WU
1.5M WU @ recovery pace (10:04 - 11:19)
5k tune-up race or time trial
1.5M CD @ recovery pace (10:04 - 11:19)

8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/17/2015 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.13 mi		Time	01:19:43.0
Time Moving	01:19:43.0		Stopped	00:00:27.0
Avg. pace	09:49 min/mi		Max. pace	08:29 min/mi
Avg. heart rate	131.6 bpm		Max. heart rate	141.0 bpm
Weather	Sunny; 62.8 °F
Notes	OBJECTIVE 8M EZ @ 10:04-11:19 Had a hard time keeping this as slow as necessary. The cooler temperature and cool, gentle breeze from the east was very nice. Hamstring cooperated throughout but still reminded me that it was there.

Heart Rate

Min.	Max.	Avg.
80.2bpm	141.0bpm	131.6bpm

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

7M EZ

 

Summary

Name	7M EZ
Location	Houston, TX
Start Time	10/16/2015 5:30 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.09 mi		Time	01:11:15.0
Time Moving	01:11:15.0		Stopped	00:00:04.0
Avg. pace	10:03 min/mi		Max. pace	09:13 min/mi
Avg. heart rate	127.6 bpm		Max. heart rate	135.7 bpm
Weather	Sunny; 60.9 °F
Notes	OBJECTIVE 7M EZ @ 10:04-11:19 Took it easy on this cool morning. Frustrated that everything is feeling pretty good except left hammy. It wasn't too bad this morning but was "there" none the less. Wondered this morning if I should seek out Dr. Cianca.

Heart Rate

Min.	Max.	Avg.
68.1bpm	135.7bpm	127.6bpm

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