5.5M LHR

 

Summary

Location	Houston, TX
Start Time	6/13/2014 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.89 mi		Time	01:04:08.0
Time Moving	01:04:08.0		Stopped	00:00:06.0
Average pace	10:53 min/mi		Max. pace	07:45 min/mi
Average heart rate	128 bpm		Max. heart rate	138 bpm
Weather	Cloudy; 78.3 °F
Notes	Heart served as governor for the low heart rate run. Tried to keep it between 122-133 bpm. 78°F and 89% relative humidity were factors.

Heart Rate

Min.	Max.	Avg.
83.4 bpm	137.6 bpm	127.6 bpm

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5.5M EZ

 

Summary

Name	5.5M EZ
Location	Houston, TX
Start Time	6/12/2014 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.91 mi		Time	00:48:18.0
Time Moving	00:48:18.0		Stopped	00:00:02.0
Average pace	08:10 min/mi		Max. pace	06:57 min/mi
Weather	Partly cloudy; 78.5 °F
Notes	Brain was having a hard time bridling the body this morning. My legs really wanted to run but brain knew it was too fast. The debate continued throughout as I faded to the end. Greeted by a bright, full moon when I walked out the door.

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5.5M EZ

 

Summary

Name	5.5M EZ
Location	Houston, TX
Start Time	6/11/2014 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.86 mi		Time	00:49:04.0
Time Moving	00:49:04.0		Stopped	00:00:07.0
Average pace	08:22 min/mi		Max. pace	07:15 min/mi
Weather	Sunny; 68.7 °F
Notes	Went to bed late. Started this run late. Felt okay. It's always different running in the daylight. Getting concerned about routes for next week.

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5.5M LHR

 

Summary

Name	5.5M LHR
Location	Houston, TX
Start Time	6/10/2014 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.88 mi		Time	01:02:12.0
Time Moving	01:02:12.0		Stopped	00:00:07.0
Average pace	10:34 min/mi		Max. pace	07:40 min/mi
Average heart rate	123 bpm		Max. heart rate	149 bpm
Weather	Sunny; 75.9 °F
Notes	Easy, low-heart rate run. Felt okay except it seemed my heart rate monitor was lagging (hopefully it wasn't my heart!). There just seemed to be a delayed reaction between bpm of my run and walk periods as I tried to keep my bpm between 122 and 133.

Heart Rate

Min.	Max.	Avg.
61.2 bpm	148.7 bpm	122.5 bpm

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5.5M EZ

 

Summary

Name	5.5M EZ
Location	Houston, TX
Start Time	6/9/2014 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.91 mi		Time	00:49:29.0
Time Moving	00:49:29.0		Stopped	00:00:04.0
Average pace	08:22 min/mi		Max. pace	07:01 min/mi
Weather	Sunny; 77.4 °F
Notes	Legs felt tired today; left hamstring and calf especially. Surprising after yesterday's rest. Tired eating about an hour before this morning's run (rarely do I eat before morning runs). Didn't notice an impact either way. Probably keep experimenting with different fueling approaches over the summer.

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6.5M EZ ???

 

Summary

Name	6.5M EZ
Location	Houston, TX
Start Time	6/7/2014 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.60 mi		Time	01:04:08.0
Time Moving	01:04:08.0		Stopped	00:00:06.0
Average pace	08:26 min/mi		Max. pace	07:32 min/mi
Weather	Sunny; 74.8 °F
Notes	This was supposed to be a 6.5-mile easy run. Turned out it wasn't 6.5 miles nor was it easy! Somehow I miscalculated my route and ended up on a bigger loop than expected. On top of the the parking lot at St. Ignatius Church is now under construction and blocked off. I use their back lot to get back to Cypresswood but with the construction zone in effect had to backtrack around to get back. All of this to say, the run ended up being a mile longer than planned. NOTE TO SELF: DO NOT SHRED THE DAY BEFORE A RACE OR LONGER RUN! I am now operating under theory this was a factor in destroying me a few weeks ago at Pamela's Race and also again today. I think shredding leaves me without the proper fuel and hydration to sustain bigger efforts. I am glad this one is over the last 3 miles were really tough.

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5M LHR

 

Summary

Name	5M LHR
Location	Houston, TX
Start Time	6/6/2014 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.09 mi		Time	00:55:12.0
Time Moving	00:55:12.0		Stopped	00:00:05.0
Average pace	10:51 min/mi		Max. pace	08:10 min/mi
Average heart rate	127 bpm		Max. heart rate	138 bpm
Weather	Sunny; 76.8 °F
Notes	Slow slog today. It was a challenge to keep my heart rate under 133 bpm on this hot and humid morning. Interestingly when comparing with me low-heart rate run on Wednesday, I was roughly slower today by 1 second per mile for each degree fahrenheit the heat index today exceeded the heat index on Wednesday's run. This is the rough rule-of-thumb for the impact of temperature and humidity on runners.

Heart Rate

Min.	Max.	Avg.
81.3 bpm	137.5 bpm	126.7 bpm

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	6/5/2014 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.07 mi		Time	00:40:53.0
Time Moving	00:40:53.0		Stopped	00:00:02.0
Average pace	08:03 min/mi		Max. pace	06:56 min/mi
Weather	Sunny; 75.1 °F
Notes	Felt pretty good out there today. Wondering if it's placebo effect from the stretching and strengthening I've been doing ...?

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5M LHR

 

Summary

Name	5M LHR
Location	Houston, TX
Start Time	6/4/2014 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.09 mi		Time	00:52:09.0
Time Moving	00:52:09.0		Stopped	00:00:02.0
Average pace	10:14 min/mi		Max. pace	08:18 min/mi
Average heart rate	126 bpm		Max. heart rate	137 bpm
Weather	Sunny; 73.3 °F
Notes	I suppose I'm using the "Ryan Hall approach" to my training these days. That is, "God tells what workout to do". (No knock on Ryan Hall or Diety intended.) So today was a low heart rate 5-mile run. For me, low heart rate runs force me to go slower and have more effective recovery runs. I tried something new in setting a lower limit on my heart rate (122 bpm) and had my watch alert me when I went below that rate. My upper limit was 133 (classic Maffetone calculation: 180 minus age) Of course I walked several times when my heart got too high. But I was happy with this run because my heart rate didn't fly off the charts like it had been doing a couple months ago. I don't know if that means whatever issues I was dealing with are gone or if it was simply a good day. I choose to believe the problems are gone and discredit the incorrect diagnoses of 3 different doctors .... Enjoy the day. It's National Running Day!

Heart Rate

Min.	Max.	Avg.
79.5 bpm	136.8 bpm	125.9 bpm

Splits

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Average Pace	Average Heart rate	Heart beats per mi	Calories Burnt
1	5:07:13 AM	0.00 mi	00:09:30	1.00 mi	-1 ft	09:30 min/mi	122 bpm (69%)	1159 bpmi	87 kcal
2	5:17:05 AM	1.00 mi	00:09:54	1.00 mi	-15 ft	09:54 min/mi	128 bpm (73%)	1272 bpmi	95 kcal
3	5:27:00 AM	2.00 mi	00:10:36	1.00 mi	-7 ft	10:36 min/mi	127 bpm (72%)	1343 bpmi	88 kcal
4	5:37:37 AM	3.00 mi	00:10:52	1.00 mi	+24 ft	10:52 min/mi	126 bpm (71%)	1376 bpmi	83 kcal
5	5:48:29 AM	4.00 mi	00:10:09	1.00 mi	+/-0 ft	10:09 min/mi	126 bpm (71%)	1281 bpmi	73 kcal
6	5:59:05 AM	5.00 mi	00:01:08	0.10 mi	-1 ft	11:11 min/mi	128 bpm (72%)	1431 bpmi	8 kcal
Totals:			00:52:09.0	5.09 mi	+/-0 ft	10:14 min/mi	126 bpm (71%)	1290 bpmi	434 kcal

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	6/3/2014 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.11 mi		Time	00:42:50.0
Time Moving	00:42:50.0		Stopped	00:00:02.0
Average pace	08:23 min/mi		Max. pace	06:59 min/mi
Weather	Partly cloudy; 75.1 °F
Notes	I felt okay out there this steamy morning. After the run, I went through the full set of IT band physical therapy. Felt really good about that. It's entirely preventative and self-prescribed. I'm not experiencing any ITB issues.

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	6/2/2014 5:02 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.12 mi		Time	00:42:46.0
Time Moving	00:42:46.0		Stopped	00:00:03.0
Average pace	08:21 min/mi		Max. pace	07:09 min/mi
Weather	Sunny; 73.7 °F
Notes	Steamy morning. Felt pretty good though.

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	6/1/2014 6:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.08 mi		Time	00:42:50.0
Time Moving	00:42:50.0		Stopped	00:00:01.0
Average pace	08:26 min/mi		Max. pace	07:23 min/mi
Weather	71.4 °F
Notes	Legs felt tired. Nice weather this morning.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	5/31/2014 5:52 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:39:03.0
Time Moving	00:39:03.0		Stopped	00:00:05.0
Average pace	08:24 min/mi		Max. pace	07:24 min/mi
Weather	Partly cloudy; 72.7 °F
Notes	Well that left hip issue I mentioned was flaring during my Wednesday run became a problem. It really tightened up on me during the day while sitting at my desk. Whatever it is doesn't feel like muscle rather it seems like it's in the joint. I stayed off it again yesterday and it wasn't as bad during the day but was still there and stiffened throughout the day. It was tight and slightly painful at the beginning of this morning's run. By the end, it had diminished a lot. I'll wait to see how I feel today. Sorry that I missed Thursday and Friday runs.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	5/28/2014 5:09 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:39:15.0
Time Moving	00:39:15.0		Stopped	00:00:06.0
Average pace	08:27 min/mi		Max. pace	07:18 min/mi
Weather	Partly cloudy; 68.7 °F
Notes	Caught a break between rain showers again this morning. Cypress Creek is running extremely high with more rain in the forecast. We need the rain but taking it all at once could present problems! I didn't feel that good physically this morning. Something where my left hamstring meets the glute was giving me a problem I've never experienced before.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	5/27/2014 5:28 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:40:06.0
Time Moving	00:40:06.0		Stopped	00:00:02.0
Average pace	08:38 min/mi		Max. pace	07:40 min/mi
Weather	Rain; 73.9 °F
Notes	Started late this morning. I was up well before 5 and ready to go but the heavy rain which started yesterday afternoon was still falling. Checked the weather radar and it looked like it would end soon and there would be an opening. As soon as it stopped, I was out the door. It was a steamy, wet morning run. But I felt pretty good. About 5 minutes after finishing, the heavy rain started again. I caught the window perfectly. There is rain throughout the foreseeable forecast. We definitely need it but I will likely be dodging rain drops while running this week.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	5/26/2014 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:40:48.0
Time Moving	00:40:48.0		Stopped	00:00:01.0
Average pace	08:49 min/mi		Max. pace	07:50 min/mi
Weather	Partly cloudy; 73.1 °F
Notes	I've been out for the past 12 days due to a 100% self-inflicted injury. So, while I've been waiting to heal and witnessing the miracle of new skin growth on the bottoms of my feet and toes, I've been doing a little strength and stretching. I've also been thinking a little about my running goals. Unfortunately I missed the Ogden marathon last weekend. I clearly would not have been ready. Since I lasted posted, I have learned that I made it through the lottery for the St. George marathon in October. I'm looking forward to it and have a LOT of work to do to be ready.

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After yesterday's 10k race debacle, I've decided to go back to Matt Fitzgerald's Brain Training for Runners. I've got to get it out of my head that I'm the runner I was a 3 years ago. I'm a lot closer to the runner I was 7 years ago. This is the pathway back. Given age and health seem to be working against me, I look forward to seeing how far back I can actually go.

WEEKLY TRAINING OBJECTIVES

Proprioceptive Cue: Falling Forward

MON Base Run + Drills 3 mi.@base pace

TUE Hill Repeats Dynamic stretching warmup; 1.5 mi. warmup@recovery pace; 1x30 sec. hill repeat@relaxed sprint; 1.5 mi.cool-down@recovery pace

WED Nonimpact Cardio & Resistance Workout 20-30 min.@recovery pace

THU Fartlek dynamic stretching warmup; 3 mi.@ base pace w/2x30 sec. intervals @ 1-mi. pace mixed in

FRI Resistance Workout

SAT Base Run 4 mi.@base pace

SUN Rest


This week's drills consist of:
running no arms 20 sec.
one-leg hop 20 sec.

This week's resistance workouts consist of:
1 set each
lying hip abduction
cook hip lift
kneeling overhead draw-in
knee fall-out
squat jump (Wednesday only)
broad jump (Friday only)

Pamela's Race 10k

 

Map: Street - openstreetmap.org (Mapnik)

 

Splits

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Average Pace	Calories Burnt
1	7:58:33 AM	0.00 mi	00:07:18	1.00 mi	+1 ft	07:18 min/mi	127 kcal
2	8:05:51 AM	1.00 mi	00:02:14	0.29 mi	+3 ft	07:40 min/mi	38 kcal
3	8:08:06 AM	1.29 mi	00:07:10	1.00 mi	+/-0 ft	07:10 min/mi	129 kcal
4	8:15:16 AM	2.29 mi	00:08:09	1.00 mi	-6 ft	08:09 min/mi	127 kcal
5	8:23:27 AM	3.29 mi	00:08:46	1.00 mi	-1 ft	08:46 min/mi	126 kcal
6	8:32:13 AM	4.29 mi	00:09:05	1.00 mi	+4 ft	09:05 min/mi	125 kcal
7	8:41:18 AM	5.29 mi	00:07:40	0.95 mi	+/-0 ft	08:06 min/mi	121 kcal
Totals:			00:50:24.0	6.24 mi	+/-0 ft	08:04 min/mi	793 kcal

Summary

Name	Pamela's Race 10k
Location	Orchard, TX
Start Time	5/10/2014 7:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.24 mi		Time	00:50:24.0
Time Moving	00:50:24.0		Stopped	00:00:00.0
Average pace	08:04 min/mi		Max. pace	06:35 min/mi
Weather	Rain; 70.4 °F
Notes	This did not go well. I was in complete denial during and immediately after but the reality is there are at least half a dozen reasons why I should have expected this result ....

Weather

	Avg.	Min.	Max.
Temperature	70.4 °F	69.4 °F	72.0 °F
Pressure	29.8 inHg	29.8 inHg	29.8 inHg
Humidity	90.3 %	90.1 %	90.5 %
Dew point	67.7 °F	66.5 °F	68.9 °F
Precipitation	2.4 mm/h	0.3 mm/h	11.3 mm/h
Wind Speed	0.4 mph	0.1 mph	0.6 mph
Tailwind(-) / Headwind(+)	0.0 mph	-0.4 mph	0.5 mph
Headwind	0.1 mph	0.0 mph	0.5 mph
Tailwind	0.1 mph	0.0 mph	0.4 mph

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Race Warm-up

 

Summary

Name	Race Warm up
Start Time	5/10/2014 7:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	0.64 mi		Time	00:05:28.0
Time Moving	00:05:28.0		Stopped	00:00:03.0
Average pace	08:34 min/mi		Max. pace	07:41 min/mi
Weather	Cloudy; 67.8 °F

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8M EZ

Summary

Name	8M EZ
Location	Houston, TX
Start Time	5/4/2014 6:24 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.59 mi		Time	01:11:35.0
Time Moving	01:11:35.0		Stopped	00:00:07.0
Average pace	08:20 min/mi		Max. pace	07:04 min/mi
Weather	Sunny; 61.8 °F
Notes	Although my body is feeling weak, this was a decent run. I know that's a strange dichotomy. I focused on keeping my pace under control and enjoyed the nice morning.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:24:48 AM	0.00 mi	00:08:40	1.00 mi	08:40 min/mi
2	6:33:44 AM	1.00 mi	00:08:22	1.00 mi	08:22 min/mi
3	6:42:06 AM	2.00 mi	00:08:21	1.00 mi	08:21 min/mi
4	6:50:28 AM	3.00 mi	00:08:34	1.00 mi	08:34 min/mi
5	6:59:16 AM	4.00 mi	00:08:22	1.00 mi	08:22 min/mi
6	7:07:38 AM	5.00 mi	00:08:22	1.00 mi	08:22 min/mi
7	7:16:00 AM	6.00 mi	00:08:11	1.00 mi	08:11 min/mi
8	7:24:12 AM	7.00 mi	00:08:03	1.00 mi	08:03 min/mi
9	7:32:35 AM	8.00 mi	00:04:46	0.62 mi	07:39 min/mi
Totals:			01:11:35.0	8.59 mi	08:20 min/mi

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5M EZ

Summary

Location	Houston, TX
Start Time	5/2/2014 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.08 mi		Time	00:44:11.0
Time Moving	00:44:11.0		Stopped	00:00:02.0
Average pace	08:41 min/mi		Max. pace	07:54 min/mi
Weather	Sunny; 57.8 °F
Notes	As soon as I started, I knew this run was going to be different than planned. I was really tired yesterday and was on tired legs this morning. So I let this be a recovery run. Didn't watch my pace at all just let it be whatever my body dictated. Tried to stay on grass as much as possible.

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	5/1/2014 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.10 mi		Time	00:41:22.0
Time Moving	00:41:22.0		Stopped	00:00:02.0
Average pace	08:06 min/mi		Max. pace	06:34 min/mi
Weather	Sunny; 51.9 °F
Notes	Probably pushed a little too hard this morning. Stoked by yesterday's strong run and this morning's cool temps.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:42:45 AM	0.00 mi	00:08:16	1.00 mi	08:16 min/mi
2	5:51:01 AM	1.00 mi	00:08:28	1.00 mi	08:28 min/mi
3	5:59:29 AM	2.00 mi	00:08:12	1.00 mi	08:12 min/mi
4	6:07:41 AM	3.00 mi	00:08:05	1.00 mi	08:05 min/mi
5	6:16:06 AM	4.00 mi	00:07:35	1.00 mi	07:35 min/mi
6	6:23:42 AM	5.00 mi	00:00:47	0.11 mi	06:52 min/mi
Totals:			00:41:22.0	5.10 mi	08:06 min/mi

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	4/30/2014 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.09 mi		Time	00:41:24.0
Time Moving	00:41:24.0		Stopped	00:00:00.0
Average pace	08:08 min/mi		Max. pace	06:28 min/mi
Weather	Sunny; 59.0 °F
Notes	Wanted to run mile cut-downs at 8:20. Cooler temps made it easy. Felt good.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:42:44 AM	0.00 mi	00:08:48	1.00 mi	08:48 min/mi
2	5:51:32 AM	1.00 mi	00:08:31	1.00 mi	08:31 min/mi
3	6:00:03 AM	2.00 mi	00:08:13	1.00 mi	08:13 min/mi
4	6:08:17 AM	3.00 mi	00:07:51	1.00 mi	07:51 min/mi
5	6:16:09 AM	4.00 mi	00:07:18	1.00 mi	07:18 min/mi
6	6:23:28 AM	5.00 mi	00:00:41	0.10 mi	06:32 min/mi
Totals:			00:41:24.0	5.09 mi	08:08 min/mi

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	4/26/2014 6:53 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.34 mi		Time	00:43:47.0
Time Moving	00:43:47.0		Stopped	00:00:00.0
Average pace	08:12 min/mi		Max. pace	06:55 min/mi
Weather	Sunny; 70.2 °F
Notes	Felt good. Better than expected really. Nice Saturday morning. Finished a lot faster than planned ... and felt good doing it too! A good week in the books. Rest tomorrow then a new week of running begins. If all goes as planned, it will be my last week of base building.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:53:03 AM	0.00 mi	00:08:47	1.00 mi	08:47 min/mi
2	7:01:50 AM	1.00 mi	00:08:20	1.00 mi	08:20 min/mi
3	7:10:11 AM	2.00 mi	00:08:22	1.00 mi	08:22 min/mi
4	7:18:33 AM	3.00 mi	00:08:10	1.00 mi	08:10 min/mi
5	7:26:43 AM	4.00 mi	00:07:35	1.00 mi	07:35 min/mi
6	7:34:18 AM	5.00 mi	00:02:32	0.35 mi	07:17 min/mi
Totals:			00:43:47.0	5.34 mi	08:12 min/mi

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5M EZ

Summary

Location	Houston, TX
Start Time	4/24/2014 6:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.23 mi		Time	00:44:01.0
Time Moving	00:44:01.0		Stopped	00:00:02.0
Average pace	08:24 min/mi		Max. pace	07:20 min/mi
Weather	Partly cloudy; 69.8 °F
Notes	Due to my late start, it was lighter and traffic was heavier. After crossing Cypress Creek, I dropped down into Meyer Park. Working my way along the trails there, I was able to avoid part of Stuebner-Airline Road and Cypresswood Road. They're great for running before 6 AM but the morning commute makes them treacherous afterward. My adventure continued when I split off Champion Forest Drive into Champion Forest, Woods of Wimbledon and Brandonwood neighborhoods. This route allowed me to avoid Strack Road which doesn't have runnable shoulders. I only ran into one dead end in my adventures. Tomorrow is a rest day.

 

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5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	4/23/2014 5:15 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.10 mi		Time	00:42:24.0
Time Moving	00:42:24.0		Stopped	00:00:01.0
Average pace	08:19 min/mi		Max. pace	07:06 min/mi
Weather	Partly cloudy; 66.4 °F
Notes	Humid this morning. Had a decent run. Wanted it to be a progressive by mile at 8:35 overall. Felt pretty good when I hit 8:37 for the first mile! That made the progressive part from there fairly easy. I've still got a LONG way to go on this journey back but today I felt like I'm making real progress. One run at a time I'm stacking bricks to build something bigger than myself.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:15:31 AM	0.00 mi	00:08:37	1.00 mi	08:37 min/mi
2	5:24:08 AM	1.00 mi	00:08:30	1.00 mi	08:30 min/mi
3	5:32:40 AM	2.00 mi	00:08:24	1.00 mi	08:24 min/mi
4	5:41:04 AM	3.00 mi	00:08:12	1.00 mi	08:12 min/mi
5	5:49:17 AM	4.00 mi	00:07:48	1.00 mi	07:48 min/mi
6	5:57:08 AM	5.00 mi	00:00:51	0.12 mi	07:11 min/mi
Totals:			00:42:24.0	5.10 mi	08:19 min/mi

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3M EZ

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/22/2014 6:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.25 mi		Time	00:26:56.0
Time Moving	00:26:56.0		Stopped	00:00:00.0
Average pace	08:16 min/mi		Max. pace	07:14 min/mi
Weather	Sunny; 67.6 °F
Notes	For no particular reason, felt pretty good this morning. Watched part of the Boston marathon coverage when I got home last night. I'm only through the women's half and Shalane is leading. Don't tell me how it turns out ...!

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/21/2014 5:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.34 mi		Time	00:28:25.0
Time Moving	00:28:25.0		Stopped	00:00:01.0
Average pace	08:30 min/mi		Max. pace	07:25 min/mi
Weather	Partly cloudy; 64.9 °F
Notes	Had the ever-so-slight stiffness in my legs this morning. Quickly dissipated over the first half. Decent run. May have pushed it a little too hard at the end given how I felt and what this run represents. Looking forward to a good week of running.

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5M EZ

 

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:21:51 AM	0.00 mi	00:09:01	1.00 mi	09:01 min/mi
2	6:30:53 AM	1.00 mi	00:08:50	1.00 mi	08:50 min/mi
3	6:39:43 AM	2.00 mi	00:08:38	1.00 mi	08:38 min/mi
4	6:48:22 AM	3.00 mi	00:08:12	1.00 mi	08:12 min/mi
5	6:56:35 AM	4.00 mi	00:07:42	1.00 mi	07:42 min/mi
6	7:04:18 AM	5.00 mi	00:02:33	0.34 mi	07:28 min/mi
Totals:			00:44:59.0	5.33 mi	08:26 min/mi

Summary

Name	5M EZ
Location	Houston, TX
Start Time	4/19/2014 6:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.33 mi		Time	00:44:59.0
Time Moving	00:44:59.0		Stopped	00:00:00.0
Average pace	08:26 min/mi		Max. pace	06:47 min/mi
Weather	Sunny; 56.9 °F
Notes	I was not "feeling" it before I got out the door this morning. As a result, I figured I was in for a slow slog of just "getting it done". Imagine my surprise that this turned out to be a real quality run. Feeling like I did, I let the first mile just happen whatever the pace ended up being would be fine then I would assess and adjust from there. I think it ended up being 9:00. From there, I figured I wasn't going to push the next mile either but wanted it a bit faster. I targeted 8:49. After that I reassessed and decided to try finishing the run, 8:37/8:25/8:13. This forced me to stay engaged and focused to manage my splits. It worked! Rest day tomorrow on Easter Sunday.

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5M EZ

Summary

Name	5M EZ
Location	Houston, TX
Start Time	4/17/2014 7:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.30 mi		Time	00:45:35.0
Time Moving	00:45:35.0		Stopped	00:00:00.0
Average pace	08:35 min/mi		Max. pace	07:35 min/mi
Weather	Cloudy; 58.3 °F
Notes	Thunder and light rain when I finally got out for this late start. I was okay with it and actually hoped it would rain harder as I went along ... and I dressed for it. Alas, the rain stopped a mile into it and I was left overdressed ... and overheating. I was pretty lethargic for this one too. I felt tired on heavy legs. Forced the pace at the end just to try finishing with an 8:37 overall. Rest day tomorrow.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/16/2014 5:42 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:42.0
Time Moving	00:41:42.0		Stopped	00:00:00.0
Average pace	08:58 min/mi		Max. pace	07:14 min/mi
Weather	Sunny; 43.9 °F
Notes	... just miles .... Felt tired and beat up this morning so eased back on the entire run. Just happy to be out in the surprisingly cool morning air.

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4M EZ

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	8:13:39 PM	0.00 mi	00:08:54	1.00 mi	08:54 min/mi
2	8:22:33 PM	1.00 mi	00:08:31	1.00 mi	08:31 min/mi
3	8:31:05 PM	2.00 mi	00:08:36	1.00 mi	08:36 min/mi
4	8:39:41 PM	3.00 mi	00:07:56	1.00 mi	07:56 min/mi
5	8:47:49 PM	4.00 mi	00:01:50	0.24 mi	07:43 min/mi
Totals:			00:35:50.0	4.24 mi	08:27 min/mi

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/15/2014 8:13 PM (UTC-05:00)		Category	My Activities:Running
Distance	4.24 mi		Time	00:35:50.0
Time Moving	00:35:50.0		Stopped	00:00:04.0
Average pace	08:27 min/mi		Max. pace	07:22 min/mi
Weather	Partly cloudy; 57.1 °F
Notes	It's been a long time since I've taken an evening run. This is turned out pretty good. I started a little later than planned due to going out of work a bit late. I stayed close to home since it was dark and I didn't want to venture too for off to the busier main arteries. I felt good. Maybe it was all of the outdoor grilling I could smell. Or maybe it was the cool night air ... low humidity too!

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Absolutely love this one ...

4M EZ

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/14/2014 6:02 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:39:16.0
Time Moving	00:39:16.0		Stopped	00:00:00.0
Average pace	08:29 min/mi		Max. pace	07:40 min/mi
Weather	Partly cloudy; 72.4 °F
Notes	Turned this into another "informal" progressive run. For some reason my mind seems to enjoy the run better if it's engaged rather than wandering. Pace Targets (per mile) (x)/8:37/8:37/[8:37 - (x-8:37)] Felt pretty good this morning. I'm two weeks into this running reboot and hopefully, this week, I'll be able to feel that the rust has been knocked off for the the most part ... then I can get down to the business of training again. Day 1 of the Week = so far; so good.

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4M EZ

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/12/2014 5:50 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.64 mi		Time	00:39:56.0
Time Moving	00:39:56.0		Stopped	00:00:00.0
Average pace	08:36 min/mi		Max. pace	07:18 min/mi
Average heart rate	165 bpm		Max. heart rate	178 bpm
Weather	Partly cloudy; 67.7 °F
Notes	It felt humid out there this morning and warmer than the earlier part of this week. I roughed out a plan on the fly that I'd let the first mile be whatever pace my body chose. From there, I wanted the match the average pace of yesterday's run (8:42/mile) over the next 2 miles. I targeted Mile 4 to be faster than 8:42 by however slow than 8:42 Mile 1 was. TARGETS Mile 1 whatever Mile 2 8:42 Mile 3 8:42 Mile 4 8:42 minus Mile 1 pace ACTUALS 9:03 8:41 8:38 8:10 (calculated target = 8:21) For the last kilometer going back home, I planned to just take whatever I felt like. It ended up being 1k @ 8:22/mi. I felt okay out there today. I'm looking forward to a rest day tomorrow then continuing building next week.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/11/2014 5:14 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:40:11.0
Time Moving	00:40:11.0		Stopped	00:00:01.0
Average pace	08:41 min/mi		Max. pace	07:40 min/mi
Average heart rate	160 bpm		Max. heart rate	176 bpm
Weather	Sunny; 63.2 °F
Notes	Another beautiful morning for a run. I felt tired out there today. I'm relatively certain it's not lack of sleep as I've had two solid nights most recently. It's probably nutrition as I've restricted calories the past 3 days. However macronutrients have been solidly allocated. I'm looking forward to the weekend.

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/10/2014 6:35 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.24 mi		Time	00:26:35.0
Time Moving	00:26:35.0		Stopped	00:00:00.0
Average pace	08:12 min/mi		Max. pace	07:13 min/mi
Average heart rate	164 bpm		Max. heart rate	175 bpm
Weather	Sunny; 60.9 °F
Notes	Very nice morning to be running. I started later than usual. Felt pretty good. Went faster than I should have for an "easy" run at this point in my recovery. Will I pay tomorrow ...? Stay tuned ....

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/9/2014 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.25 mi		Time	00:28:31.0
Time Moving	00:28:31.0		Stopped	00:00:01.0
Average pace	08:45 min/mi		Max. pace	07:23 min/mi
Average heart rate	157 bpm		Max. heart rate	176 bpm
Weather	Sunny; 48.5 °F
Notes	So I was wrong. Monday morning wasn't Houston's coolest temperature until later this fall. Today might be though. Excellent running conditions. Felt okay too.

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/7/2014 6:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.24 mi		Time	00:28:31.0
Time Moving	00:28:31.0		Stopped	00:00:00.0
Average pace	08:47 min/mi		Max. pace	07:39 min/mi
Average heart rate	161 bpm		Max. heart rate	182 bpm
Weather	Cloudy; 53.8 °F
Notes	Possibly the coolest temperatures I'll enjoy running until summer's over. Nice, uneventful run. Felt okay. Right ankle is still tweaked from stepping in a hole during last Friday's run. I'm surprised because I didn't really think much of it at the time. Looking forward the this week's runs to see where I'm at physically.

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2M LHR

Summary

Name	2M LHR
Location	Houston, TX
Start Time	4/5/2014 7:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.28 mi		Time	00:30:42.0
Time Moving	00:30:42.0		Stopped	00:00:33.0
Average pace	13:26 min/mi		Max. pace	09:42 min/mi
Average heart rate	129 bpm		Max. heart rate	156 bpm
Weather	Sunny; 57.1 °F
Notes	Very strange ... run ... turned walk this morning. So the plan was for a super easy recovery run of 2 miles. I decided I'd force the "super easy" part by strapping on my heart rate monitor and, using the Maffetone 180 formula, keep my heart rate at 133 or less. Well, my heart rate kept spiking up dramatically. So much so that I thought it had to be a problem with the monitor. Determined to stay below 133 bpm, it turned into a fast walk. About a half mile from home, it occurred to me that I should try breathing in repeatedly with all my might. This brought my heart rate down and reduced the volatility in rate. As I kept this up while jogging, my rate stayed below 133 for the most. Is the logical conclusion that I'm not getting enough oxygen while running and breathing normally so my heart is compensating by pumping a lot harder? I've got no other theory so I'll go away and think about it some more ....

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4M EZ

Summary

Name	4M EZ
Location	Houston, TX
Start Time	4/3/2014 5:46 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:41:09.0
Time Moving	00:41:09.0		Stopped	00:00:00.0
Average pace	08:54 min/mi		Max. pace	07:38 min/mi
Average heart rate	157 bpm		Max. heart rate	175 bpm
Weather	Partly cloudy; 71.6 °F
Notes	Runs seem to have a new objective for now. 1. Can I get it done? 2. Approach with a scientific view: Collecting subjective and hard data. How am I feeling? Why am I feeling that way?

 

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	4/2/2014 5:53 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.34 mi		Time	00:28:53.0
Time Moving	00:28:53.0		Stopped	00:00:03.0
Average pace	08:38 min/mi		Max. pace	07:41 min/mi
Weather	Sunny; 71.0 °F
Notes	Legs a little sore. About half way into it, started "carrying" the weight on my chest again. Didn't use inhaler pre-run and haven't been using any prescribed meds now for about a week. Have to keep reminding myself that I'm going to feel bad while running for at least a couple weeks. After that, I should be able to make some meaningful observations.

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	3/31/2014 5:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.34 mi		Time	00:28:13.0
Time Moving	00:28:13.0		Stopped	00:00:04.0
Average pace	08:27 min/mi		Max. pace	07:45 min/mi
Weather	Sunny; 54.7 °F
Notes	Nice morning. Felt okay.

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