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)

25' Uphill Treadmill Walking

 

Summary

Name	25' Uphill Treadmill Walking
Location	CFB Family Life Center
Start Time	10/14/2015 5:44 AM (UTC-05:00)		Category	My Activities:Other
Distance	0.00 mi		Time	00:25:41.0
Time Moving	00:25:41.0		Stopped	00:00:00.0
Avg. heart rate	116.9 bpm		Max. heart rate	132.1 bpm
Weather
Notes	OBJECTIVE 25' uphill treadmill walking Set the incline at 15 and went for a walk. Hamstrings felt fine.

Heart Rate

Min.	Max.	Avg.
71.7bpm	132.1bpm	116.9bpm

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

5M EZ

 

Summary

Name	5M EZ
Location	Houston, TX
Start Time	10/13/2015 5:37 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.03 mi		Time	00:50:51.0
Time Moving	00:50:51.0		Stopped	00:00:06.0
Avg. pace	10:06 min/mi		Max. pace	09:05 min/mi
Avg. heart rate	132.5 bpm		Max. heart rate	143.8 bpm
Weather	Partly cloudy; 77.1 °F
Notes	OBJECTIVE 5M EZ @ 10:04 - 11:19 Both hamstrings were tight from the outset. Wasn't sure if continuing was going to be a good idea. Stopped at 1 mile and stretched for several minutes. Right improved. Left didn't. After after 1.5 mile, left faded to a heavy, dull ache. Not sure what the best approach forward is. Probably take tomorrow off.

Heart Rate

Min.	Max.	Avg.
75.3bpm	143.8bpm	132.5bpm

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/12/2015 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:46:59.0
Time Moving	00:46:59.0		Stopped	00:00:00.0
Avg. pace	10:10 min/mi		Max. pace	09:03 min/mi
Weather	Sunny; 71.7 °F
Notes	OBJECTIVE 4M EZ (10:04-11:19) After 9 days off since the marathon, first run back on my feet. Felt okay. Took it nice and easy which I will continue to do the coming week. Both hamstrings flared about 1.5M into it but seemed to loosen (or at least diminish to a dull ache instead of knifing paing). Will need to monitor closely.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:27:30 AM	0.00 mi	00:10:06.9	1.00 mi	10:07 min/mi
2	5:37:37 AM	1.00 mi	00:10:09.6	1.00 mi	10:10 min/mi
3	5:47:45 AM	2.00 mi	00:10:01.5	1.00 mi	10:02 min/mi
4	5:57:47 AM	3.00 mi	00:10:14.9	1.00 mi	10:15 min/mi
5	6:08:02 AM	4.00 mi	00:06:28.0	0.64 mi	10:11 min/mi
Totals:			00:46:59.0	4.62 mi	10:10 min/mi

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St. George Marathon 2015

 

Summary

Name	St. George Marathon 2015
Location	St. George, UT
Start Time	10/3/2015 7:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	26.27 mi		Time	03:47:58.0
Time Moving	03:47:58.0		Stopped	00:00:42.0
Avg. pace	08:41 min/mi		Max. pace	06:34 min/mi
Weather	Sunny; 61.1 °F
Notes	It wasn't my day. I had a solid 18-mile run on a day I needed 26.

Splits (Active)

No	Start Time	Start Distance	Duration	Distance	Elevation Change	Average Pace
1	7:48:46 AM	0.00 mi	00:08:17.0	1.00 mi	-73 ft	08:17 min/mi
2	7:57:04 AM	1.00 mi	00:08:01.0	1.00 mi	-11 ft	08:01 min/mi
3	8:05:05 AM	2.00 mi	00:07:35.0	1.00 mi	-111 ft	07:35 min/mi
4	8:12:40 AM	3.00 mi	00:07:33.8	1.00 mi	-126 ft	07:34 min/mi
5	8:20:14 AM	4.00 mi	00:07:48.5	1.00 mi	-71 ft	07:49 min/mi
6	8:28:03 AM	5.00 mi	00:07:42.9	1.00 mi	-198 ft	07:43 min/mi
7	8:35:46 AM	6.00 mi	00:07:44.9	1.00 mi	-200 ft	07:45 min/mi
8	8:43:31 AM	7.00 mi	00:08:39.1	1.00 mi	+128 ft	08:39 min/mi
9	8:52:10 AM	8.00 mi	00:08:26.4	1.00 mi	+22 ft	08:26 min/mi
10	9:00:36 AM	9.00 mi	00:08:17.4	1.00 mi	+27 ft	08:17 min/mi
11	9:08:54 AM	10.00 mi	00:08:31.9	1.00 mi	+69 ft	08:32 min/mi
12	9:17:26 AM	11.00 mi	00:08:11.3	1.00 mi	-6 ft	08:11 min/mi
13	9:25:37 AM	12.00 mi	00:08:03.1	1.00 mi	-89 ft	08:03 min/mi
14	9:33:40 AM	13.00 mi	00:07:54.5	1.00 mi	-75 ft	07:55 min/mi
15	9:41:35 AM	14.00 mi	00:07:34.5	1.00 mi	-194 ft	07:35 min/mi
16	9:49:10 AM	15.00 mi	00:07:26.8	1.00 mi	-251 ft	07:27 min/mi
17	9:56:37 AM	16.00 mi	00:07:46.3	1.00 mi	-140 ft	07:46 min/mi
18	10:04:23 AM	17.00 mi	00:08:55.8	1.00 mi	-147 ft	08:56 min/mi
19	10:13:19 AM	18.00 mi	00:09:50.6	1.00 mi	-38 ft	09:51 min/mi
20	10:23:09 AM	19.00 mi	00:10:15.7	1.00 mi	-116 ft	10:16 min/mi
21	10:33:26 AM	20.00 mi	00:12:23.0	1.00 mi	-270 ft	12:23 min/mi
22	10:45:49 AM	21.00 mi	00:08:19.8	1.00 mi	-102 ft	08:20 min/mi
23	10:54:08 AM	22.00 mi	00:11:22.4	1.00 mi	-210 ft	11:22 min/mi
24	11:05:31 AM	23.00 mi	00:09:39.2	1.00 mi	-158 ft	09:39 min/mi
25	11:15:10 AM	24.00 mi	00:10:04.6	1.00 mi	-128 ft	10:05 min/mi
26	11:25:14 AM	25.00 mi	00:10:01.5	1.00 mi	-75 ft	10:02 min/mi
27	11:35:17 AM	26.00 mi	00:02:10.8	0.27 mi	-9 ft	07:59 min/mi
Totals:			03:47:58.0	26.27 mi	-2554 ft	08:41 min/mi

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3:48:38. Was shooting for 3:30:00. It wasn't my day. I was on track through 18 but really fell apart after that. The bottom line is I wasn't properly prepared to run this marathon.

Worst night of my life!