4-5M EZ

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/30/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.63 mi		Time	00:39:22.0
Time Moving	00:39:22.0		Stopped	00:00:07.0
Average pace	08:30 min/mi		Max. pace	07:31 min/mi
Average cadence	88 rpm		Max. cadence	90 rpm
Weather	Sunny; 59.6 °F
Notes	OBJECTIVE 4-5M Slow ~9:17/mi. Weather was great. Good morning run.

Cadence

Min.	Max.	Avg.
44.4 rpm	90.0 rpm	88.2 rpm

 

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6M MOD

 

Summary

Name	6M Moderate
Location	Houston, TX
Start Time	10/24/2014 4:56 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.88 mi		Time	00:49:33.0
Time Moving	00:49:33.0		Stopped	00:00:02.0
Average pace	08:25 min/mi		Max. pace	07:36 min/mi
Average heart rate	137 bpm		Max. heart rate	147 bpm
Average cadence	91 rpm		Max. cadence	94 rpm
Weather	Sunny; 57.6 °F
Notes	OBJECTIVE 6M Moderate @ 8:24 A bit cooler this morning. Making it even more to my liking. Felt fine. Left knee was still "there" but certainly not any issue.

Cadence

Min.	Max.	Avg.
68.4 rpm	93.8 rpm	90.8 rpm

Heart Rate

Min.	Max.	Avg.
75.7 bpm	146.8 bpm	137.2 bpm

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3M LHR

 

Summary

Name	3M LHR
Location	Houston, TX
Start Time	10/23/2014 6:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.28 mi		Time	00:30:08.0
Time Moving	00:30:08.0		Stopped	00:00:05.0
Average pace	09:11 min/mi		Max. pace	07:36 min/mi
Average heart rate	125 bpm		Max. heart rate	136 bpm
Average cadence	85 rpm		Max. cadence	91 rpm
Weather	Cloudy; 62.8 °F
Notes	OBJECTIVE 3M LHR @ < 133 bpm Birthday run. Kept it easy, easy. Everything felt okay except for the outside of left knee. Feels a little like ITB but not nearly as intense. Will monitor over the next couple days.

Cadence

Min.	Max.	Avg.
35.7 rpm	91.0 rpm	84.8 rpm

Heart Rate

Min.	Max.	Avg.
76.5 bpm	135.5 bpm	125.4 bpm

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5M LHR Recovery

 

Map: Street - openstreetmap.org (Mapnik)

Summary

Name	5M LHR Recovery
Location	Houston, TX
Start Time	10/22/2014 9:36 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.10 mi		Time	00:53:59.0
Time Moving	00:53:59.0		Stopped	00:00:03.0
Average pace	10:34 min/mi		Max. pace	05:38 min/mi
Average heart rate	128 bpm		Max. heart rate	148 bpm
Average cadence	78 rpm		Max. cadence	91 rpm
Weather	Sunny; 72.6 °F
Notes	OBJECTIVE 4-6M Recovery @ 133 bpm Probably not the smartest thing but went out for a recovery/make-up run only a couple hours after finishing my morning run. Rode with P to Collins Park. Looped around Collins then over to Meyer Park then back home. Got word from work that the network is down and it's a "work from home" day. I appreciate having the flexibility and ditching the 70 minutes of commuting time today!

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8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/22/2014 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.90 mi		Time	01:07:07.0
Time Moving	01:07:07.0		Stopped	00:00:06.0
Average pace	08:29 min/mi		Max. pace	07:40 min/mi
Average heart rate	142 bpm		Max. heart rate	179 bpm
Average cadence	91 rpm		Max. cadence	94 rpm
Weather	Sunny; 63.5 °F
Notes	OBJECTIVE 8M EZ @ 9:17/mi. Missed yesterday's run due to a splitting headache which I attribute to allergies triggered by currently very high weed pollen. With the extra day of rest, felt pretty good this morning.

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3M EZ

 

Summary

Name	3M EZ
Location	Houston, TX
Start Time	10/20/2014 5:16 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.95 mi		Time	00:26:16.0
Time Moving	00:26:16.0		Stopped	00:00:03.0
Average pace	08:54 min/mi		Max. pace	08:03 min/mi
Average heart rate	115 bpm		Max. heart rate	135 bpm
Average cadence	87 rpm		Max. cadence	90 rpm
Weather	Sunny; 62.6 °F
Notes	OBJECTIVE 3M EZ @ 9:17 Interesting. Late last week, as well as during and after Saturday's long run, I had pretty much convinced myself that I had recovered from St. George. Today's run was proof that have not. General soreness in my legs. I surmise it's from microtears redone during Saturday's run. I highly doubt it's anything to worry about; simply a reminder to be careful during the coming week and error on the side of caution. Borrowing Josh's footpod which syncd to my Garmin without much trouble. I'm not sure it's calibrated properly yet. Need to do some reading to make sure calibration is correct.

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12M EZ

 

Summary

Name	12M EZ
Location	Houston, TX
Start Time	10/18/2014 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	12.49 mi		Time	01:43:25.0
Time Moving	01:43:25.0		Stopped	00:00:14.0
Average pace	08:16 min/mi		Max. pace	07:17 min/mi
Weather	Sunny; 66.9 °F
Notes	OBJECTIVE 12M @ 8:24 Beautiful morning for a run. Enjoyed getting back together with the Saturday group. Felt good. Had visions of a hard push at the end because I was feeling good but resisted. It can wait for another day. In other news, I got my heart rate monitor chest strap back up and running after today's run. Also, Josh lent me his footpod. I'm not sure yet if it will sync with my Garmin or not but I'm looking forward to trying.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/17/2014 5:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.61 mi		Time	00:40:39.0
Time Moving	00:40:39.0		Stopped	00:00:10.0
Average pace	08:48 min/mi		Max. pace	07:47 min/mi
Weather	Sunny; 65.2 °F
Notes	OBJECTIVE 4M EZ ~9:17 Easy run. Felt fine. Loving the cooler temperatures!

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2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/16/2014 7:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.30 mi		Time	00:20:33.0
Time Moving	00:20:33.0		Stopped	00:00:05.0
Average pace	08:57 min/mi		Max. pace	08:04 min/mi
Weather	Sunny; 60.2 °F
Notes	OBJECTIVE 2M @ 9:18 Slowly but surely legs are coming back to me. Yesterday felt good. Today I could feel yesterday's run still on my legs. Damage from St. George's steep downhills is still being repaired but every day is progress. Just need to be patient for now.

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8M EZ

 

Summary

Name	8M EZ
Location	Houston, TX
Start Time	10/15/2014 6:00 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.26 mi		Time	01:11:32.0
Time Moving	01:11:32.0		Stopped	00:00:08.0
Average pace	08:39 min/mi		Max. pace	07:48 min/mi
Weather	Sunny; 53.0 °F
Notes	OBJECTIVE 8M EZ Another really nice morning for a run. Started late. Took it easy. Enjoyed it and felt good.

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4M EZ

 

Summary

Name	4M EZ
Location	Houston, TX
Start Time	10/14/2014 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.62 mi		Time	00:42:10.0
Time Moving	00:42:10.0		Stopped	00:00:15.0
Average pace	09:07 min/mi		Max. pace	08:10 min/mi
Weather	Sunny; 56.9 °F
Notes	Hello, cool temperatures. Welcome to Houston! It's been quite some time since you have visited .... Great running weather this morning. Ten days after the marathon and I'm still feeling fragile. Decided I've really got to take it easy for at least another week. These are the times I've injured myself in the past. OBJECTIVE 4-6M EZ

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2M EZ

 

Summary

Name	2M EZ
Location	Houston, TX
Start Time	10/13/2014 4:52 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.25 mi		Time	00:20:55.0
Time Moving	00:20:55.0		Stopped	00:00:04.0
Average pace	09:17 min/mi		Max. pace	08:14 min/mi
Weather	Sunny; 76.6 °F
Notes	OBJECTIVE 2M @ 9:17 Definitely still in recovery mode. Surprised by how stiff and sore I was this morning. Saturday's effort was not hard by any stretch but my body is clearly still repairing damage from the hills of St. George.

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8M Long

 

Summary

Name	8M Long
Location	Houston, TX
Start Time	10/12/2014 5:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.39 mi		Time	01:10:56.0
Time Moving	01:10:56.0		Stopped	00:00:04.0
Average pace	08:27 min/mi		Max. pace	07:07 min/mi
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 8 mi.@ 8:37 Such a beautiful morning for a run .... Felt sore starting out but that shook out pretty fast and felt good the rest of the way.

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2M Recovery (STG)

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/10/2014 6:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.22 mi		Time	00:20:10.0
Time Moving	00:20:10.0		Stopped	00:00:04.0
Average pace	09:04 min/mi		Max. pace	08:14 min/mi
Weather	Sunny; 76.0 °F
Notes	The general soreness in my legs is mostly gone. In its place, a little stiffness. But the good news seems to be I'm getting closer to normal. I'll rest tomorrow then see how things are feeling.

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/9/2014 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.22 mi		Time	00:20:58.0
Time Moving	00:20:58.0		Stopped	00:00:12.0
Average pace	09:26 min/mi		Max. pace	08:00 min/mi
Average heart rate	124 bpm		Max. heart rate	169 bpm
Weather	Sunny; 71.2 °F
Notes	Always fascinated by the human body's resilience and ability to recover. Getting back bit by bit; day by day.

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/8/2014 5:34 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.26 mi		Time	00:22:31.0
Time Moving	00:22:31.0		Stopped	00:00:02.0
Average pace	09:57 min/mi		Max. pace	08:20 min/mi
Average heart rate	123 bpm		Max. heart rate	143 bpm
Weather	Sunny; 72.7 °F
Notes	Legs are slowly returning from the abyss ....

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2M Recovery

 

Summary

Name	2M Recovery
Location	Houston, TX
Start Time	10/7/2014 5:29 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.25 mi		Time	00:24:58.0
Time Moving	00:24:58.0		Stopped	00:00:02.0
Average pace	11:05 min/mi		Max. pace	08:30 min/mi
Average heart rate	122 bpm		Max. heart rate	152 bpm
Weather	Sunny; 66.1 °F
Notes	Laughed to myself just before taking my first step. Wasn't sure how I was going to run since I can barely walk! Still REALLY sore from the marathon but figured 72 hours after-the-fact ... maybe I'd feel better if I tried stretching it out ....

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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

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"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

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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

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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.

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12M Tapering Long

 

Summary

Name	12M Tapering Long
Location	Houston, TX
Start Time	9/27/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	11.99 mi		Time	01:38:44.0
Time Moving	01:38:44.0		Stopped	00:00:18.0
Average pace	08:13 min/mi		Max. pace	06:14 min/mi
Weather	Sunny; 73.0 °F
Notes	OBJECTIVE 12M @ 8:10-9:01 Tapering long run with the downtown group. Most people seem to have events during the coming couple weeks so there is excitement for that and extra energy from tapering. I felt fine; nothing special, nothing bad. Maybe a bit pensive about next Saturday. The reality is I don't truly know where my fitness stands and I haven't had a particularly impressive or complete training cycle.

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7M LHR

 

Summary

Name	LHR Recovery
Location	Houston, TX
Start Time	9/25/2014 5:31 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.63 mi		Time	01:18:39.0
Time Moving	01:18:39.0		Stopped	00:00:24.0
Average pace	10:18 min/mi		Max. pace	07:46 min/mi
Average heart rate	127 bpm		Max. heart rate	145 bpm
Weather	Sunny; 70.1 °F
Notes	OBJECTIVE 7M Base Run Strapped on the heart rate monitor and turned this into a pure recovery run. Legs feeling a bit chewed up. Only they it could be is the hills in New York but that seems to long ago. Weird ... ? Two dogs on the loose jumped me at Strack and Wunderlich so I reversed the entire route.

Heart Rate

Min.	Max.	Avg.
78.5 bpm	144.9 bpm	127.3 bpm

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Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/24/2014 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.87 mi		Time	00:45:50.0
Time Moving	00:45:50.0		Stopped	00:00:04.0
Average pace	07:48 min/mi		Max. pace	05:47 min/mi
Weather	Sunny; 65.1 °F
Notes	OBJECTIVE WU 2k @ 7:22 w/90 sec. recovery 1k @ 7:01 w/90 sec. recovery 1M @ 6:46 w/90 sec. recovery 800m @ 6:32 CD ACHIEVED WU 7:04/6:45/6:37/6:23 CD I suppose no big victory should be taken in nailing a tapering interval workout when temperatures are 10°F lower than what I've been running in for months. No matter. I'm claiming victory and it feels good!

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:18:13 AM	0.00 mi	00:09:09	1.09 mi	08:24 min/mi
2	5:28:26 AM	1.09 mi	00:08:45	1.24 mi	07:03 min/mi
3	5:37:11 AM	2.33 mi	00:01:30	0.13 mi	11:22 min/mi
4	5:39:23 AM	2.46 mi	00:06:44	1.00 mi	06:44 min/mi
5	5:46:07 AM	3.46 mi	00:01:30	0.13 mi	11:39 min/mi
6	5:47:37 AM	3.59 mi	00:04:06	0.62 mi	06:37 min/mi
7	5:51:43 AM	4.21 mi	00:01:30	0.12 mi	12:34 min/mi
8	5:53:19 AM	4.33 mi	00:03:11	0.50 mi	06:22 min/mi
9	5:56:30 AM	4.83 mi	00:09:33	1.07 mi	08:56 min/mi
Totals:			00:45:50.0	5.87 mi	07:48 min/mi

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Central Park Loop w/Brad

 

Summary

Name	Central Park Loop w/Brad
Location	Manhattan, New York
Start Time	9/20/2014 5:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.62 mi		Time	01:04:36.0
Time Moving	01:04:36.0		Stopped	00:00:14.0
Average pace	08:28 min/mi		Max. pace	06:15 min/mi
Weather	Sunny; 60.3 °F
Notes	Made a morning loop of Central Park with Brad. My first time actually inside the park. Surprised by the hills.

Map: Street - openstreetmap.org (Mapnik)

Map: Street - openstreetmap.org (Osmarender)

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Cooperstown Mixed Intervals

Summary

Name	Mixed Intervals in Cooperstown, NY
Location	Cooperstown, NY
Start Time	9/17/2014 6:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.56 mi		Time	00:52:15.0
Time Moving	00:52:15.0		Stopped	00:00:10.0
Average pace	07:57 min/mi		Max. pace	06:13 min/mi
Weather	Sunny; 42.7 °F
Notes	OBJECTIVE WU 3k @ 7:22 2k @ 7:01 1k @ 6;46 800m @ 6:32 CD Cool morning in Cooperstown. Had some hill on this one as I ventured out from the hotel to parts unknown. Just glad to get it in while traveling in a large group. WU 722/707/643/640 CD

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:43:54 AM	0.00 mi	00:10:05	1.15 mi	08:47 min/mi
2	6:56:36 AM	1.15 mi	00:13:51	1.88 mi	07:21 min/mi
3	7:10:27 AM	3.03 mi	00:01:33	0.12 mi	12:27 min/mi
4	7:12:00 AM	3.15 mi	00:08:54	1.25 mi	07:06 min/mi
5	7:20:54 AM	4.41 mi	00:01:36	0.15 mi	10:51 min/mi
6	7:22:30 AM	4.56 mi	00:04:14	0.63 mi	06:43 min/mi
7	7:26:45 AM	5.19 mi	00:01:50	0.16 mi	11:39 min/mi
8	7:28:35 AM	5.34 mi	00:03:28	0.52 mi	06:40 min/mi
9	7:32:03 AM	5.86 mi	00:06:55	0.73 mi	09:25 min/mi
Totals:			00:52:15.0	6.56 mi	07:57 min/mi

Elevation

Min.	Max.	Avg.
1199.1 ft	1269.8 ft	1226.5 ft

 

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9M Base Run

 

Summary

Name	9M Base Run
Location	Houston, TX
Start Time	9/15/2014 4:43 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.03 mi		Time	01:17:08.0
Time Moving	01:17:08.0		Stopped	00:00:05.0
Average pace	08:32 min/mi		Max. pace	07:16 min/mi
Weather	Sunny; 69.9 °F
Notes	OBJECTIVE 9M @ 810-901 Not surprising there was residual soreness from Saturday's run. However the fact that it was my quads was a surprise and probably does not bode well for the downhill St. George course.

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Long Run

 

Summary

Name	Long Run
Location	Houston, TX
Start Time	9/13/2014 5:13 AM (UTC-05:00)		Category	My Activities:Running
Distance	20.05 mi		Time	02:47:23.0
Time Moving	02:47:23.0		Stopped	00:00:32.0
Average pace	08:20 min/mi		Max. pace	05:02 min/mi
Weather	Chance of rain; 73.5 °F
Notes	OBJECTIVE 20M @ 810-901 Glad to get this one. Most everyone was running shorter today so I started early. Planned on 2 loops before starting but the 610 freeway was closed at the 290 exchange forcing me to take back streets into the park. By the time I was there and ready to run, it was well past 5 AM. I made on loop (with a restroom stop) then reversed course and went out as far as I could based on getting back to the parking lot by 6 AM turned back and found most everyone waiting for me. This first 4.5 mile leg of today's run was in very light rain. There was talk about going through Tanglewood. I was happy when reason prevailed and headed for downtown. This group is fast. I knew this but ... it's fast - men and women. After last week's debacle, my objective was to simply manage this run in a way that would allow me to finish. So, in other words, whoever was in the back, that's who I was hanging out with. Somewhere on the way back to the park, this one started getting hard. I just told myself to slow down. Also, told myself something like ... just 54 more minutes and you'll be done. Stopped at the Shell station for water then back along Memorial. I let the group get away from me. Instead of taking Crestwood back to the parking lot, I stayed on the path back to the park. 2.5 miles counterclockwise then turned and 2.5 miles back. Kept telling myself to simply keep the pace at 8:35 (midpoint of my targeted range). Happy to get it done. It was getting tougher at the end.

Map: Street - openstreetmap.org (Mapnik)

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Base Run

 

Summary

Name	Base Run
Location	Houston, TX
Start Time	9/11/2014 5:13 PM (UTC-05:00)		Category	My Activities:Running
Distance	9.03 mi		Time	01:20:06.0
Time Moving	01:20:06.0		Stopped	00:00:18.0
Average pace	08:52 min/mi		Max. pace	07:41 min/mi
Weather	Sunny; 93.6 °F
Notes	OBJECTIVE Survive! It was really hot out there this afternoon! I had a meeting at The Houstonian today so I had to leave the house earlier than usual to fight traffic. Anticipating an early finish to the meeting, I figured I'd be able to run at Memorial Park immediately after concluding. When I launched at the park, the "feels like" temperature was 103°F. It felt every bit of that and obviously changed the complexion of this run to managing the 3 loops for survival. I took several water stops along the way. Run the first loop counter-clockwise, the second clockwise and the last counter-clockwise. I didn't get much relief. When I finished and checked the temperature back at the car, the "feels like" was 101°F. When syncing and recording this run, the calculated average heat index was 107°F. I don't remember ever running in conditions like this before today.

Heat Index

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

Solar radiation

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

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Mixed Intervals

 

Summary

Name	Mixed Intervals
Location	Houston, TX
Start Time	9/10/2014 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	7.12 mi		Time	00:56:55.0
Time Moving	00:56:55.0		Stopped	00:00:07.0
Average pace	07:59 min/mi		Max. pace	06:17 min/mi
Weather	Sunny; 78.3 °F
Notes	OBJECTIVE 1M WU 3k @ 722 w/ 2 min. active recovery 2k @ 701 w/ 2 min. active recovery 1k @ 646 w/ 2 min. active recovery 800m @ 632 1M CD ACHIEVED WU 716 / 658 / 644 / 632 CD Hard but done. Felt challenged.

Splits

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

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Base Run

 

Summary

Name	Base Run
Location	Houston, TX
Start Time	9/8/2014 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	9.01 mi		Time	01:18:42.0
Time Moving	01:18:42.0		Stopped	00:00:09.0
Average pace	08:44 min/mi		Max. pace	07:39 min/mi
Weather	Heavy rain; 72.9 °F
Notes	OBJECTIVE 9M @ 810-901 Yesterday's run was still on my legs. 20 minute later start combined with longer distance had me dodging traffic before it was over. Glad it's in the books. Looking forward to a solid week.

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Endurance Run

Summary

Name	Endurance Run
Location	Houston, TX
Start Time	9/7/2014 6:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	13.53 mi		Time	01:49:41.0
Time Moving	01:49:41.0		Stopped	00:00:22.0
Average pace	08:06 min/mi		Max. pace	07:06 min/mi
Weather	Sunny
Notes	OBJECTIVE ... ah, run long ... I guess ... This was a debacle; pure and simple. Training plan had a half marathon on the schedule but, ultimately, there weren't any in the area - apparently still too early in the season. So I flipped my run from yesterday to today so I could run with the group downtown. Decided I'd go long since I had failed on a long run 3 weeks (?) ago. This would be a make-up run of sorts. Well, it didn't go very well. I planned for 18 miles but died at 13 and walked it in. Honestly not sure what happened. Felt really fatigued. Not sure what to point to for this fail. My nutrition on Friday and Saturday wasn't very good. I didn't get enough quality sleep Saturday night. The weather was also a bit challenging. Hopefully one or a combination of these was the cause. If so, the remedy is easing.

 

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