Lakefront 8 O&B

 

Summary

Name	Lakefront 8 O&B
Location	Chicago, IL
Start Time	12/1/2012 7:26 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.16 mi		Time	01:08:22.0
Time Moving	01:08:22.0		Stopped	00:00:14.0
Average pace	08:22 min/mi		Max. pace	06:45 min/mi
Weather	PartClouds; 41.3 °F
Calories	1029 kCal
Notes	OBJECTIVE 8 mi.@ 8:00-9:00 Nice Saturday morning run along the lakefront. How is it December already?

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Office ---> Lakefront North

 

Summary

Name	Office --> Lakefront North
Location	Chicago, IL
Start Time	11/27/2012 12:20 PM (UTC-06:00)		Category	My Activities:Running
Distance	5.77 mi		Time	00:47:27.0
Time Moving	00:47:27.0		Stopped	00:00:10.0
Average pace	08:13 min/mi		Max. pace	03:48 min/mi
Weather	PartClouds; 35.2 °F
Calories	704 kCal
Notes	OBJECTIVE Run! Cold afternoon run from the office. I overdressed. Didn't see too many people along the path. Where do people run midday in Chicago?

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6M @ LHR

 

Summary

Name	6M @ LHR
Location	Chicago, IL
Start Time	11/19/2012 6:05 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.33 mi		Time	01:08:00.0
Time Moving	01:08:00.0		Stopped	00:00:02.0
Average pace	10:44 min/mi		Max. pace	08:50 min/mi
Weather	PartClouds; 44.5 °F
Calories	812 kCal
Notes	OBJECTIVE 6 mi. recovery @ LHR < 135 bpm Brilliant red sunrise on Lake Michigan for this recovery run. Focused on keeping heart rate below 135 beats per minute. That was a challenge over the back half. Kept having to slow and slow and slow some more.

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Home to Office

 

Summary

Name	Home ---> Office
Location	Chicago, IL
Start Time	11/18/2012 5:59 AM (UTC-06:00)		Category	My Activities:Running
Distance	9.14 mi		Time	01:17:18.0
Time Moving	01:17:18.0		Stopped	00:00:08.0
Average pace	08:27 min/mi		Max. pace	05:11 min/mi
Weather	PartClouds; 39.2 °F
Calories	1137 kCal
Notes	Ran to the office. Had to move into new corner office from the office I currently. Could have had others move for me but wanted to do it myself. Felt okay. Nice morning for November.

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Lunch to The Shedd

 

Summary

Name	Office ---> Shedd
Location	Chicago, IL
Start Time	11/12/2012 1:29 PM (UTC-06:00)		Category	My Activities:Running
Distance	5.18 mi		Time	00:40:19.0
Time Moving	00:40:19.0		Stopped	00:00:18.0
Average pace	07:47 min/mi		Max. pace	02:47 min/mi
Weather	PartClouds; 35.8 °F
Calories	642 kCal
Notes	Lunch break run from the office to the Shedd.

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Houston Abrreviated

 

Summary

Name	Hyatt ---> GRB O&B
Location	Houston, TX
Start Time	11/9/2012 5:21 AM (UTC-06:00)		Category	My Activities:Running
Distance	1.50 mi		Time	00:14:21.0
Time Moving	00:14:21.0		Stopped	00:00:04.0
Average pace	09:33 min/mi		Max. pace	05:35 min/mi
Weather	PartClouds; 65.7 °F
Calories	195 kCal
Notes	Want to get something while in Houston.

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Office ---> Shedd

 

Summary

Name	Office ---> Shedd Loop
Location	Chicago, IL
Start Time	11/6/2012 11:59 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.86 mi		Time	00:49:19.0
Time Moving	00:49:19.0		Stopped	00:00:12.0
Average pace	08:25 min/mi		Max. pace	04:45 min/mi
Weather	Clouds; 41.6 °F
Calories	721 kCal
Notes	OBJECTIVE 4-6 mi.@ 8:45 Cool midday run from the office down to the Shedd Aquarium. Tried my new Mizuno thermal running pants. They worked well. Probably wasn't really cold enough to legitmately wear them but they're new so I needed to demo them.

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Office ---> Lakefront 4 South

 

Summary

Name	Office Lakefront 4 South
Location	Chicago, IL
Start Time	11/5/2012 5:02 PM (UTC-06:00)		Category	My Activities:Running
Distance	4.57 mi		Time	00:37:55.0
Time Moving	00:37:55.0		Stopped	00:00:24.0
Average pace	08:17 min/mi		Max. pace	05:33 min/mi
Weather	PartClouds; 40.2 °F
Calories	576 kCal
Notes	Ran from the office late this afternoon. The concrete is not a good surface! After working up a sweat going out, the wind in my face coming back was cold!

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Lakefront 8 O&B w/5x2 min. Cruise Intervals

 

Summary

Name	5x2 min. Intervals
Location	Chicago, IL
Start Time	10/24/2012 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.15 mi		Time	01:07:48.0
Time Moving	01:07:48.0		Stopped	00:00:04.0
Average pace	08:19 min/mi		Max. pace	06:24 min/mi
Weather	Clouds; 61.4 °F
Calories	1030 kCal
Notes	OBJECTIVE 8 mi. w/5 x 2 min.@ 6:58 w/2 min. active recovery Happy about getting this one in on a steamy, damp morning. Felt okay and hit my time goals without getting overstressed. It's get-away day. Off to Madrid this afternoon.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:55:33 AM	0.00 mi	00:20:09.1	2.25 mi	08:57 min/mi
2	6:15:42 AM	2.25 mi	00:02:00.0	0.29 mi	06:57 min/mi
3	6:17:42 AM	2.54 mi	00:02:00.0	0.21 mi	09:22 min/mi
4	6:19:42 AM	2.75 mi	00:02:00.0	0.29 mi	06:59 min/mi
5	6:21:42 AM	3.04 mi	00:02:00.0	0.22 mi	08:58 min/mi
6	6:23:42 AM	3.26 mi	00:02:00.0	0.30 mi	06:42 min/mi
7	6:25:42 AM	3.56 mi	00:02:00.0	0.21 mi	09:33 min/mi
8	6:27:42 AM	3.77 mi	00:02:00.0	0.30 mi	06:46 min/mi
9	6:29:42 AM	4.06 mi	00:02:00.0	0.22 mi	09:14 min/mi
10	6:31:42 AM	4.28 mi	00:02:00.0	0.30 mi	06:45 min/mi
11	6:33:42 AM	4.58 mi	00:02:00.0	0.21 mi	09:22 min/mi
12	6:35:42 AM	4.79 mi	00:27:43.5	3.37 mi	08:13 min/mi
Totals:			01:07:48.0	8.15 mi	08:19 min/mi

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Lakefront 5+

 

Summary

Name	Lakefront 5
Location	Chicago, IL
Start Time	10/23/2012 6:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.57 mi		Time	00:47:08.0
Time Moving	00:47:08.0		Stopped	00:00:06.0
Average pace	08:27 min/mi		Max. pace	07:23 min/mi
Weather	Clouds; 56.4 °F
Calories	698 kCal
Notes	OBJECTIVE 4-6 mi. Easy Still have residual soreness from the race 48 hours ago. Misty, damp morning but much warmer than I expected.

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Lakefront 3

 

Summary

Name	Lakefront 3
Location	Chicago, IL
Start Time	10/22/2012 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.32 mi		Time	00:30:49.0
Time Moving	00:30:49.0		Stopped	00:00:01.0
Average pace	09:16 min/mi		Max. pace	07:47 min/mi
Weather	Clear; 56.3 °F
Calories	417 kCal
Notes	OBJECTIVE 3 mi. recovery run This was an easy run to assess any damage from yesterday's race. It seems I came out of it okay. I do have some soreness in my legs but I don't think it's anything serious. After debating with myself, I wore my lightest racing flats yesterday. With the course entirely over the crowned, paved streets of Oak Park, I suspected there would be some consequences. It was surprisingly warm this morning.

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Frank Lloyd Wright 10k

 

Frank Lloyd Wright Races - 10k Overall Results

Summary

Name	Frank Lloyd Wright 10k
Location	Oak Park, IL
Start Time	10/21/2012 8:45 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.25 mi		Time	00:43:59.0
Time Moving	00:43:59.0		Stopped	00:00:00.0
Average pace	07:02 min/mi		Max. pace	05:24 min/mi
Weather	PartClouds; 46.1 °F
Calories	785 kCal
Notes	OBJECTIVE 10k race to establish baseline for marathon training; targeted time 44:00 It's never a good thing when you're warming up for a race on a side street and you hear the starter's horn go off! When I heard it, I truly thought it was the 5-minute warning. This mistake on my part left me behind a big pack so I ventured onto the adjacent sidewalk for the first ~400 meters of the race. One of my goals today was to run 44:00. I truly had no idea what my fitness level was. This race would answer that question. Being uncertain of my fitness, I didn't want the first couple miles to be any faster than 7:05. I did a nice job staying under control with the first miles at 7:09. From that point, I pretty much stopped looking at my first and focused on racing and how I was feeling. I was pressing but not to the point of distress. I was picking off other runners regularly and only a few times was I passed. The next three miles were each 7:03. I'm REALLY happy with the smooth, even splits! And I wasn't Garmin-gazing; just racing. I wanted to throw in a two-stage kick at the end but I truly couldn't remember how I had done that in the past. I settled on accelerating with 1/2 mile to go. It ended up being a smooth acceleration rather than a hard kick. Mile 6 came in at 7:00. I could see the finish and just focused on not crossing the line with anything left in the tank. I passed one guy over the final 0.2 and no one passed me. Final time 44:03. 7th AG / 41st male / 49th overall I'm really pleased with how this race went done. I missed my target time by only 3 seconds. I ran negative splits. It was a certified course with good competition. I know where I'm at now and have a lot of work to do. But at least I know what I'm working with.

Map: Street - openstreetmap.org (Hike & Bike)

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	8:45:04 AM	0.00 mi	00:07:09.0	1.00 mi	07:09 min/mi
2	8:52:14 AM	1.00 mi	00:07:09.3	1.00 mi	07:09 min/mi
3	8:59:23 AM	2.00 mi	00:07:03.0	1.00 mi	07:03 min/mi
4	9:06:26 AM	3.00 mi	00:07:03.2	1.00 mi	07:03 min/mi
5	9:13:29 AM	4.00 mi	00:07:02.8	1.00 mi	07:02 min/mi
6	9:20:32 AM	5.00 mi	00:06:59.7	1.00 mi	06:59 min/mi
7	9:27:32 AM	6.00 mi	00:01:36.0	0.26 mi	06:09 min/mi
Totals:			00:43:59.0	6.25 mi	07:02 min/mi

Equipment

No	Photo	Name	Type	Distance Used
1		Saucony - A2		39.4 mi

Athlete

Weight: 166.00 lb BMI: 22.5

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IMG-20121020-00026.jpg

Feel bad for the 21 players on BYU's team who played their hearts out in South Bend today. Shame is that there are 5 QB's better than the one on the field: one at Kansas, one in the hospital and 3 on the bench.

BYU - 14
Notre Dame - 17

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Portage-20121020-00023.jpg

In the building ... barely ....

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Clay-20121020-00019.jpg

My Heisman vote.

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Clay-20121020-00015.jpg

Golden Dome. Fall. Football in the air.

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	10/19/2012 6:39 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.19 mi		Time	00:36:55.0
Time Moving	00:36:55.0		Stopped	00:00:03.0
Average pace	08:48 min/mi		Max. pace	07:52 min/mi
Weather	Clouds; 45.1 °F
Calories	519 kCal
Notes	OBJECTIVE 4 mi.@ 8:45 Easy roll on this roll, damp morning. A guy doing intervals kept passing me then falling back. I was trying to figure out what his routine was - time- or pace-based - but couldn't ever determine what he was up to.

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Lakefront 3

 

Summary

Name	Lakefront 3
Location	Chicago, IL
Start Time	10/18/2012 6:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.30 mi		Time	00:28:35.0
Time Moving	00:28:35.0		Stopped	00:00:01.0
Average pace	08:40 min/mi		Max. pace	07:57 min/mi
Weather	PartClouds; 47.9 °F
Calories	413 kCal
Notes	OBJECTIVE 3 mi.@ 8:45 Breezy morning in the Windy City. Legs felt oddly stiff; no spring.

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Lakefront to Office 5x2 min. Intervals

 

Summary

Name	Lakefront to Office 5x2 min. Intervals
Location	Chicago, IL
Start Time	10/17/2012 6:49 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.23 mi		Time	01:08:00.0
Time Moving	01:08:00.0		Stopped	00:00:30.0
Average pace	08:15 min/mi		Max. pace	05:14 min/mi
Weather	Clear; 59.0 °F
Calories	1032 kCal
Notes	OBJECTIVE 8 mi. including 5x2 min.@7:05 w/2 min. active recoveries I hit each of the intervals but realize now that I left the recoveries open-ended rather than keeping them to 2 minutes each. By doing so I probably cheated myself out of some of the benefits of the this run. Legs felt a bit stiff or inflexible; just not fluid. Counted my stride rate during reps 3 and 5. Ended up ~190 per minute.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	6:49:45 AM	0.00 mi	00:18:59.4	2.23 mi	08:29 min/mi
2	7:08:55 AM	2.23 mi	00:02:00.0	0.29 mi	06:58 min/mi
3	7:10:56 AM	2.52 mi	00:02:31.2	0.30 mi	08:21 min/mi
4	7:13:27 AM	2.82 mi	00:02:00.0	0.29 mi	06:55 min/mi
5	7:15:27 AM	3.11 mi	00:02:41.6	0.31 mi	08:38 min/mi
6	7:18:08 AM	3.42 mi	00:02:00.0	0.29 mi	06:53 min/mi
7	7:20:08 AM	3.71 mi	00:02:37.4	0.28 mi	09:26 min/mi
8	7:22:46 AM	3.99 mi	00:02:00.0	0.30 mi	06:46 min/mi
9	7:24:46 AM	4.29 mi	00:02:57.9	0.32 mi	09:22 min/mi
10	7:27:44 AM	4.60 mi	00:02:00.0	0.29 mi	06:54 min/mi
11	7:29:44 AM	4.89 mi	00:28:47.7	3.16 mi	09:07 min/mi
Totals:			01:08:00.0	8.23 mi	08:15 min/mi

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	10/16/2012 6:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.18 mi		Time	00:35:18.0
Time Moving	00:35:18.0		Stopped	00:00:02.0
Average pace	08:27 min/mi		Max. pace	07:36 min/mi
Weather	Clear; 44.6 °F
Calories	522 kCal
Notes	OBJECTIVE 4 mi. easy My stomach felt "off" for much of the day yesterday. I also felt flat for this morning's run. Hope I'm not getting sick ....

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