5 m at 8.57 pace w/ avg HR of 166
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1 - 9.10/155 - (8.18/167)
2 - 8.43/166 - (8.43/172)
3 - 8.50/169 - (9.03/176)
4 - 8.43/166 - (8.43/180)
5 - 8.38/177 - (9.22/185)
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The parentheticals are the times/HR from the past Saturday's run which was on the same course (just about - the last mile was a little different, I ran up the hill to my house in this run whereas I looped the flat clubhouse driveway this past saturday).
This is pretty interesting on a few points:
* The difference that about 10-15 degrees in heat can make.
* Miles 2 and 4 were at the exact same pace, but with wildly different HR.
* I was running much faster over the last 4 miles on average, but with much lower HR.
I think it was also helped by that slow first mile warmup. Lesson learned there.
Tuesday, April 28, 2009
Sunday, April 26, 2009
6m LSD on LostCreek
6m at 8.61 w/ avg HR of 161
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.70/136
8.80/166
8.92/164
8.38/166
8.38/168
8.50/168
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Okay, this run was more like it. Granted, it was in the morning (roughly 845am to 945am) so it was cooler, but I was also much more in control and running like I was while training for CBR. I kept my HR in range and slowed down when it was getting over 170. This resulted in a slowdown on the first half of the course (all uphill) and of course a speed-up on the back half. A little fast for a true LSD, but I'm not really "training" right now, so that's fine.
Ran for the first time with my new Ironman sunglasses I bought from Target the day before. They functioned very well (they have slats to prevent fogging - which worked) but I was constantly having to take them off to wipe my brow. I think the only way I'll be able to get by with these is when I'm wearing a headband, as it was just too annoying to constantly take them off. They'll definitely get use when I'm biking though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.70/136
8.80/166
8.92/164
8.38/166
8.38/168
8.50/168
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Okay, this run was more like it. Granted, it was in the morning (roughly 845am to 945am) so it was cooler, but I was also much more in control and running like I was while training for CBR. I kept my HR in range and slowed down when it was getting over 170. This resulted in a slowdown on the first half of the course (all uphill) and of course a speed-up on the back half. A little fast for a true LSD, but I'm not really "training" right now, so that's fine.
Ran for the first time with my new Ironman sunglasses I bought from Target the day before. They functioned very well (they have slats to prevent fogging - which worked) but I was constantly having to take them off to wipe my brow. I think the only way I'll be able to get by with these is when I'm wearing a headband, as it was just too annoying to constantly take them off. They'll definitely get use when I'm biking though.
Saturday, April 25, 2009
5m LT from YMCA
5m at 8.66 w/ avg HR of 176
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.18/167 - Think I started out too fast?
8.43/172
9.03/176 - Total bonk city.
8.43/180
9.22/185 - Blah
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This course was from the YMCA and through the RW neighborhood and then home. It was too hot (80ish with high humidity) for these types of hills. Compounding the problem, I came out of the gate way too fast and was done about mid way through. I slogged through the rest as best as I could but was really hurting by the end, as evidenced by that last mile's avg HR which was close to my estimated MAX.
It also didn't help that I ran with my new C9 hat, which, while vented, is black. Don't think that's going to work on sunny days which is the entire point of wearing a hat. Ah well, it looks cool at least.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.18/167 - Think I started out too fast?
8.43/172
9.03/176 - Total bonk city.
8.43/180
9.22/185 - Blah
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This course was from the YMCA and through the RW neighborhood and then home. It was too hot (80ish with high humidity) for these types of hills. Compounding the problem, I came out of the gate way too fast and was done about mid way through. I slogged through the rest as best as I could but was really hurting by the end, as evidenced by that last mile's avg HR which was close to my estimated MAX.
It also didn't help that I ran with my new C9 hat, which, while vented, is black. Don't think that's going to work on sunny days which is the entire point of wearing a hat. Ah well, it looks cool at least.
Friday, April 24, 2009
Thursday, April 23, 2009
2.95m @ TSFG
This was just a "gym" or "cardio" run. I didn't have my GPS/HR or even my normal running shoes. I ran in my gym shoes (New Balance 474's - which are supposed to be "trail" shoes but are just your basic $30-50 Kohl's/Dick's/Shoe-Dept specials) and I could tell the difference almost immediately. I'll reserve these just for those short runs like today where I can't do too much damage to my feet. Heck, it didn't even take 3 miles before my feet were eat-up with small surface blisters.
Anyway, I know my distance from using Gmap pedometer and I'm estimating my time at about 25 minutes judging by the gym wall-clock. That puts this run at about 8.47 pace, which sounds about right.
Anyway, I know my distance from using Gmap pedometer and I'm estimating my time at about 25 minutes judging by the gym wall-clock. That puts this run at about 8.47 pace, which sounds about right.
Sunday, April 19, 2009
5.23m LSD @ Sandhills
5.23 miles @ 9.61 pace w/ avg HR of 155
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 - 9.77 @ 152
2 - 9.52 @ 156
3 - 9.87 @ 155
4 - 9.87 @ 155 (it's weird when they exactly repeat like that)
5 - 9.10 @ 155
.23 - 2.15 (9.35 pace) @ 160
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was an LSD run with Jen after I finished mowing/landscaping her mother's lawn. We took it from her mom's driveway up to the Sandhills area loop and then back again. It was Jen's longest run since the baby was born. Worked out great because it was an LSD for me but more of an LT for her as she gets her pace back up. We're going to continue these long partner runs every weekend until Marathon training stars in mid-August. We'll slowly increase the distance until we're doing 8.5 miles in early August, then take a "taper" weekend at 7 before doing the first 8m run of the schedule. By that time, I'm hoping we'll be able to get Jen's speed up to around mine as it usually is.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 - 9.77 @ 152
2 - 9.52 @ 156
3 - 9.87 @ 155
4 - 9.87 @ 155 (it's weird when they exactly repeat like that)
5 - 9.10 @ 155
.23 - 2.15 (9.35 pace) @ 160
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was an LSD run with Jen after I finished mowing/landscaping her mother's lawn. We took it from her mom's driveway up to the Sandhills area loop and then back again. It was Jen's longest run since the baby was born. Worked out great because it was an LSD for me but more of an LT for her as she gets her pace back up. We're going to continue these long partner runs every weekend until Marathon training stars in mid-August. We'll slowly increase the distance until we're doing 8.5 miles in early August, then take a "taper" weekend at 7 before doing the first 8m run of the schedule. By that time, I'm hoping we'll be able to get Jen's speed up to around mine as it usually is.
Saturday, April 18, 2009
Back in the Saddle...
First run since the Cooper (4/4) and first since the "procedure."
4.52m @ 8.36 pace w/ avg HR of 169
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 - 8.20 @ 158
2 - 8.38 @ 168
3 - 8.57 @ 170
4 - 8.50 @ 175
.52 - 4.13 (7.94 pace) @ 176
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Not a bad LT run for the first time back out. Probably could've gone a little farther, but I didn't want to push it considering A) it had been 2 full weeks since I last ran, and B) I was still having a few complications from the "procedure" only 8 days prior (i.e. some incisions were still bleeding and there was still some sensitivity). I figured 4.50 would be about right.
4.52m @ 8.36 pace w/ avg HR of 169
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1 - 8.20 @ 158
2 - 8.38 @ 168
3 - 8.57 @ 170
4 - 8.50 @ 175
.52 - 4.13 (7.94 pace) @ 176
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Not a bad LT run for the first time back out. Probably could've gone a little farther, but I didn't want to push it considering A) it had been 2 full weeks since I last ran, and B) I was still having a few complications from the "procedure" only 8 days prior (i.e. some incisions were still bleeding and there was still some sensitivity). I figured 4.50 would be about right.
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