Wednesday, May 30, 2007

Not Good, Leg Problems

Well I didn't run yesterday due to soreness. This morning I was still store. My left heel especially. But of course in the end that wasn't the problem. It was my right calf muscle again, as I had to stop running a little over 2 miles into a 6 miler. Then I had to shuffle back home with some wierd combination of walk/shuffle. It would have been a good run too as the HR never really got over 140 in the first two miles (and I never heard the beep). Hopefully, this calf thing will go away, it is still sore. Bugger..

I did manage to get home (1.85 miles) in 20:42.1 (AHR 120, MHR 131) 11:11 mpm, 250 cal, Running Index 62 (???) (Avg Cad 75, Max Cad 86) Stride 3' 2". I had to shuffle a lot not to pressure my calf. There was a lot of walking too. Maybe this shuffling thing is something to look into





















AM Weight177.4
Time5:35 AM
Temp Start48.3FTemp End48.3F
Humidity Start92%Humidity End92%
WeatherClear
DistancePolar2.21GMaps????
Time21:08.6Polar Pace9:35GMaps Pace????Max Pace8:36
Avg HR137Min HR59Max HR144
In Zone (<= 145)21:08Above Zone (>145)0:00
Calories316
Running Index55
Min Alt.50 ftMax Alt.75 ftAvg Alt.60 ft
Ascent0 ft
Cadence Avg78Cadence Max81
Stride Length3' 6"
ShoesAdidas Supernova Control 9 Black/SilverMileage106.458
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:50.29:50.213214079813' 5"0 ft
29:18.419:00.614014478793' 7"0 ft
2.212:00.021:08.614114477773' 7"0 ft

Tuesday, May 29, 2007

First 3rd Day Run

Ran yesterday morning for my 1st 3rd day run (i.e. 3 days in a row). Short run (3.08 mile loop) and was pretty fast. Satisfied with the run. However, wanted to run 6 miles this morning and my heels were tight and sore, so decided to take today off and try to run tomorrow. My wife ran the same loop and did rather well, but she did seem exhausted.

Monday May 28th, 2007





















AM Weight174.0
Time8:35 AM
Temp Start72.2FTemp End73.2F
Humidity Start74%Humidity End74%
WeatherCloudy/Humid
DistancePolar3.06GMaps3.08
Time28:50.5Polar Pace9:25GMaps Pace9:21.85Max Pace8:04
Avg HR139Min HR59Max HR148
In Zone (<= 145)27:10Above Zone (>145)1:40
Calories444
Running Index55
Min Alt.50 ftMax Alt.85 ftAvg Alt.65 ft
Ascent20 ft
Cadence Avg76Cadence Max79
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage104.248
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:39.89:39.813214776793' 7"0 ft
29:20.819:00.614314876773' 8"20 ft
39:16.928:17.514414676773' 8"0 ft
3.0633.028:50.514514676773' 7"0 ft

Sunday, May 27, 2007

Fast 8 Miler this morning

Well this morning was my first 8 miler. Fastest run (pace wise) so far. Polar watch was off (short) so probably would have had my first sub 9mpm mile, but I'll take it. Getting closer to where I was. It seems the back to back days of running bring the pace down. So as the mileage goes up the average pace should come down. Only 10 weeks til the NYC Half.


























AM Weight175.2
Time7:37 AM
Temp Start61.0FTemp End66.0F
Humidity Start84%Humidity End64%
WeatherSunny
DistancePolar7.89GMaps8.018
Time1:14:09.3Polar Pace9:24GMaps Pace9:14.91Max Pace7:25
Avg HR142Min HR58Max HR148
In Zone (<= 145)1:07:34Above Zone (>145)6:35
Calories1167
Running Index57
Min Alt.35 ftMax Alt.80 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg77Cadence Max91
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage101.168
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:53.79:53.713214277913' 5"0 ft
29:21.119:14.814214677793' 8"0 ft
39:22.928:37.714214677793' 7"40 ft
49:14.937:52.614414777793' 8"0 ft
59:29.147:21.714314777783' 7"0 ft
69:13.256:34.914314777823' 8"0 ft
79:26.41:06:01.314414777793' 7"0 ft
7.898:08.01:14:09.314414878793' 8"0 ft

Saturday, May 26, 2007

Saturday 7 Miler

A bit warm and muggy out today, but run was good. First Saturday run under 10mpm. Spent the after run power washing the patio out back and some of our vinyl fence.








WeekMilesTimePaceAvg HRAvg Wt
112.322:12:34.710:45.67141.75174.65
214.122:26:28.710:22.43142.00174.80
318.023:08:07.710:26.40142.50175.15
422.353:40:36.39:52.23142.00176.55
526.324:24:50.010:03.72142.25175.70


























AM Weight175.2
Time7:09 AM
Temp Start63.1FTemp End70.8F
Humidity Start75%Humidity End63%
WeatherHazy Sun
DistancePolar6.94GMaps7.014
Time1:09:19.3Polar Pace10:00GMaps Pace9:53.00Max Pace8:23
Avg HR142Min HR58Max HR147
In Zone (<= 145)1:02:24Above Zone (>145)6:55
Calories1101
Running Index53
Min Alt.30 ftMax Alt.80 ftAvg Alt.55 ft
Ascent80 ft
Cadence Avg76Cadence Max90
Stride Length3' 5"
ShoesAdidas Supernova Control 9 Black/SilverMileage93.15
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
110:05.210:05.213614676903' 5"0 ft
29:58.320:03.514314776783' 5"20 ft
310:02.230:05.714314676783' 5"40 ft
410:04.240:09.914314777783' 5"0 ft
59:57.350:07.214414777793' 5"0 ft
610:01.31:00:08.514414776783' 5"0 ft
6.949:10.81:09:19.314514777793' 6"20 ft

Thursday, May 24, 2007

7 Miles

This morning was the first run of 7 miles since I came back. Previously I would run this around 58 to 63 minutes at AHR of 138-141. (My HR did not so high in the beginning of runs). This morning was a good run as it was faster than Tuesdays slow run, but it was not sub 10 mpm. Hopefully those will come more regularly. One thing I am seeing is that I really am not getting any decay in pace from mile to mile. Basically, a hilly mile will give me a slow mile.

Was up 'til 1230am last night watching the season finale of LOST. Best season finally of the season.


























AM Weight175.8
Time6:46 AM
Temp Start56.7FTemp End58.3F
Humidity Start75%Humidity End63%
WeatherSunny
DistancePolar7.03GMaps7.014
Time1:11:34.0Polar Pace10:11GMaps Pace10:12.20Max Pace8:40
Avg HR142Min HR64Max HR148
In Zone (<= 145)1:03:32Above Zone (>145)8:02
Calories1139
Running Index52
Min Alt.45 ftMax Alt.85 ftAvg Alt.60 ft
Ascent100 ft
Cadence Avg75Cadence Max79
Stride Length3' 5"
ShoesAdidas Supernova Control 9 Black/SilverMileage86.21
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
110:09.510:09.513614775783' 5"0 ft
210:02.520:12.014214775773' 6"20 ft
310:14.430:26.414314875783' 5"20 ft
410:16.040:42.414414875773' 5"20 ft
510:16.050:58.414414776773' 5"20 ft
610:10.01:01:08.414414676793' 5"0 ft
710:06.01:11:14.414414775773' 6"20 ft
7.0319.61:11:34.014614774743' 1"0 ft

Wednesday, May 23, 2007

Slow Run On Tuesday

Well yesterday wasn't the greatest of days run wise or body wise. Did not sleep very weel Monday night, Tuesday morning. Don't know why, probably only got 3-4 hours of sleep. Also, stomach was acting funny that night and morning, so decided not to run in the AM. However, since I took yesterday off from work decided to put in my 6 miles in the afternoon (around 1230pm). Of course at that time it was almost 70 degrees out and sunny. (All of my previous runs were done in the AM at around 50ish degrees). Also, I believe your HR elevates as you go later in the day. I got a nice sunburn on my shoulders and top of head.

I was also slightly sore in the arms and shoulders. Don't know if its the fatigue stuff come back or just that I'm sore from all the yard work I had done this weekend, which included trying to dig/rip out these two overgrown ornamental grasses that eventually came out using a pick axe. I'm lucky I didn't get a hernia do this as they didn't want to come out of the ground. Open the pool yesterday after the run. I'm trying to get all of the strenuous yard work done early so I can 1. Enjoy my summer and 2. not have the aches and pains interfere with running.

Nevertheless, I had my slowest run in almost two weeks, though it wasn't that bad.

Oh I got into the NYC Half Marathon on August 5th, 2007. Don't think I'll run as fast as last year (1:29:05), but we'll see how the training goes and will shift the goal accordingly. Will be interesting to run with a HRM.

Tuesday May 22nd, 2007
AM Weight: 175.2
Time: 12:31pm
Temp Start: 69.6F End: 67.5F
Weather: Bright Sun
Distance: 6.19 miles (Google maps measures to 6.144, modify Polar)
Time: 1:05:31.9 (10:35 mpm, 10:39.96 mpm for 6.144 miles)
Max Pace: 8:44
Avg HR: 143 (Min: 68, Max: 148)
In Zone (<= 145): 54:38 Above Zone (>145): 10:53
Calories: 1058
Running Index: 50
Min Alt: 40ft Max Alt: 90ft Avg: 65ft Ascent: 40ft
Cadence Avg: 71 Max: 78 (This is low)
Stride Length: 3' 6"
Shoes: Adidas Supernova Control 9 Black/Silver: 6.19/79.18
Mile 1: 10:20.1/10:20.1 AHR139/MHR147
Mile 2: 10:20.1/20:40.2 AHR144/MHR147
Mile 3: 10:48.8/31:29.0 AHR144/MHR148
Mile 4: 10:58.5/42:27.5 AHR144/MHR147
Mile 5: 10:34.5/53:02.0 AHR144/MHR148
Mile 6: 10:33.4/1:03:35.4 AHR144/MHR148
Mile .19: 1:56.5/1:05:31.9 AHR144/MHR146 (10:13.16 mpm)

Monday, May 21, 2007

Another Faster Sunday Run

My Sunday runs are always my fastest runs of the week as they come after a run on Saturday (no day off in between). It seems my extra days off cause me to lose some aerobic capacity.

Also, I bumped my knee on Saturday doing some landscaping in the backyard. However, it held up OK during the run. My new concern is a slight calf pain/strain (similar to what I had back in 2005) that might be a problem. I'll try to work it out with "The Stick" that I have. Hopefully, it won't turn into something bigger. It is a little sore.

Here is Sunday's run data

Sunday May 20th, 2007
AM Weight: 176.6
Time: 7:36am
Temp Start: 53.7F End: 57.4F
Weather: Mostly Cloudy to Cloudy
Distance: 6.23 miles (Google maps measures to 6.144, modify Polar)
Time: 58:24.8 (9:23 mpm, 9:30.44 mpm for 6.144 miles)
Max Pace: 7:49
Avg HR: 142 (Min: 66, Max: 147)
In Zone (<= 145): 52:51 Above Zone (>145): 5:33
Calories: 926
Running Index: 57
Min Alt: 35ft Max Alt: 80ft Avg: 55ft Ascent: 40ft
Cadence Avg: 76 Max: 92
Stride Length: 3' 8"
Shoes: Adidas Supernova Control 9 Black/Silver: 6.23/72.99
Mile 1: 9:53.5/9:53.5 AHR134/MHR143
Mile 2: 9:18.8/19:12.3 AHR142/MHR147
Mile 3: 9:19.8/28:32.1 AHR144/MHR147
Mile 4: 9:20.8/37:52.9 AHR143/MHR147
Mile 5: 9:12.2/47:05.1 AHR144/MHR147
Mile 6: 9:16.6/56:21.7 AHR144/MHR147
Mile .23: 2:03.1/58:24.8 AHR144/MHR146 (8:55.22 mpm)

Saturday, May 19, 2007

Better 6 Miler

Even though I didn't think this morning would be faster, it was by about 1:20. So good run, lets see when I'll break the 10 mpm barrier again.


W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AHR: 141.75, AVG WT: 174.65)
W2: 14.12 miles in 2:26:28.7 (10:22.43 mpm, AHR: 142.00, AVG WT: 174.80)
W3: 18.02 miles in 3:08:07.7 (10:26.40 mpm, AHR: 142.5, AVG WT: 175.15)
W4: 22.348 miles in 3:40:36.3 (9:52.28 mpm, AHR: 142.00, AVG WT: 176.55)

AM Weight: 178.0
Time: 6:39am
Temp Start: 47.9F End: 50.5F
Weather: Cloudy, Damp
Distance: 6.11 miles (Google maps measures to 6.144, leave alone)
Time: 1:01:54.3 (10:07 mpm, 10:04.54 mpm for 6.144 miles)
Max Pace: 8:07
Avg HR: 142 (Min: 63, Max: 148)
In Zone (<= 145): 54:26 Above Zone (>145): 7:28
Calories: 1002
Running Index: 52
Min Alt: 35ft Max Alt: 75ft Avg: 55ft Ascent: 20ft
Cadence Avg: 75 Max: 91
Stride Length: 3' 6"
Shoes: Adidas Supernova Control 9 Black/Silver: 6.11/66.76
Mile 1: 10:15.8/10:15.8 AHR136/MHR146
Mile 2: 10:05.6/20:21.4 AHR144/MHR148
Mile 3: 10:29.2/30:50.6 AHR143/MHR148
Mile 4: 10:06.6/40:57.2 AHR144/MHR147
Mile 5: 9:52.8/50:50.0 AHR144/MHR148
Mile 6: 9:55.6/1:00:45.6 AHR144/MHR147
Mile .11: 1:08.7/1:02:54.3 AHR144/MHR147 (10:24.55 mpm)

Thursday, May 17, 2007

First 6 Miler, Slower This Morning

First 6 miler (6.15 miles) this morning. Also first time over an hour for a run. A lot slower than previous two runs (which were sub 10 mpm). New that it was going to be a slow one as the HR was higher much quicker, earlier in the run. Oh well what can you do, hopefully I'll get faster sooner. Would like to be sub 10mpm for the week.

AM Weight: 175.2
Time: 6:51am
Temp Start: 53.5F End: 56.1F
Weather: Party Cloudy to Cloudy
Distance: 6.11 miles (Google maps measures to 6.144, leave alone)
Time: 1:03:13.2 (10:21 mpm, 10:17.38mpm for 6.144 miles)
Max Pace: 8:21
Avg HR: 143 (Min: 63, Max: 148)
In Zone (<= 145): 52:21 Above Zone (>145): 10:52
Calories: 1014
Running Index: 51
Min Alt: 15ft Max Alt: 75ft Avg: 45ft Ascent: 60ft
Cadence Avg: 74 Max: 91
Stride Length: 3' 5"
Shoes: Adidas Supernova Control 9 Black/Silver: 6.11/60.65

Mile 1: 9:59.0/9:59.0 AHR137/MHR146
Mile 2: 10:00.5/19:59.5 AHR144/MHR147
Mile 3: 10:32.8/30:32.3 AHR144/MHR148
Mile 4: 10:28.1/41:00.4 AHR144/MHR148
Mile 5: 10:28.1/51:28.5 AHR144/MHR147
Mile 6: 10:34.6/1:02:03.1 AHR144/MHR148
Mile .11: 1:10.1/1:03:13.2 AHR145/MHR147 (10:37.27 mpm)

Tuesday, May 15, 2007

Have To Lose Some Weight

Another good 5 mile run this morning. Two sub 10 mpm runs in a row which is very encouraging. I think I'm going to sign up for the NYC Half and Marathon today.

I'm gaining too much weight however. 178 lbs this morning. Can't remember when I was this heavy. Probably a couple of years. It thos damn UTZ unsalted Sourdough pretzels that get me. If I want to run faster I think I need to loose 15+ lbs.

AM Weight: 178.2 (Tubby Boy)
Time: 6:09am
Temp Start: 55.7F End: 56.9F
Weather: Cloudy/Windy
Distance: 5.02 miles (Google maps measures to 5.03, leave alone)
Time: 48:00.2 (9:34 mpm, 9:33.75mpm for 5.03 miles)
Max Pace: 8:10
Avg HR: 142 (Min: 64, Max: 147)
In Zone (<= 145): 42:22 Above Zone (>145): 5:58
Calories: 770
Running Index: 55
Min Alt: 50ft Max Alt: 90ft Avg: 70ft Ascent: 40ft
Cadence Avg: 76 Max: 93
Stride Length: 3' 8"
Shoes: Adidas Supernova Control 9 Black/Silver: 5.02/54.54

Mile 1: 9:51.8/9:51.8 AHR134/MHR144
Mile 2: 9:18.5/19:10.3 AHR143/MHR147
Mile 3: 9:29.1/28:39.4 AHR144/MHR147
Mile 4: 9:36.7/38:16.1 AHR144/MHR147
Mile 5: 9:30.8/47:46.9 AHR145/MHR147
Mile .02: 13.3/48:00.2 AHR143/MHR144

Sunday, May 13, 2007

Best Run So Far

This morning's run was by far the fastest run I've had. I really had to pick up the pace to get the HR up to MAF. So today's run was over 3 minutes faster than yesterday's run and about 7.5 minutes faster than Thursday's run. Actually spent some time running consistently in the 8:4x-8:5x mpm range.

Happy Mother's Day to all.

AM Weight: 174.8
Time: 7:18am
Temp Start: 51.1F End: 54.1F
Weather: Cloudy to Sunny
Distance: 5.02 miles (Google maps measures to 5.03, leave alone)
Time: 47:28.6 (9:28 mpm, 9:26.32mpm for 5.03 miles)
Max Pace: 8:06
Avg HR: 141 (Min: 63, Max: 147)
In Zone (<= 145): 44:16 Above Zone (>145): 3:12
Calories: 739
Running Index: 56
Min Alt: 35ft Max Alt: 70ft Avg: 55ft Ascent: 40ft
Cadence Avg: 77 Max: 91
Stride Length: 3' 7"
Shoes: Adidas Supernova Control 9 Black/Silver: 5.02/49.52

Mile 1: 9:56.3/9:56.3 AHR130/MHR143
Mile 2: 9:20.5/19:16.8 AHR142/MHR146
Mile 3: 9:17.2/28:34.0 AHR143/MHR146
Mile 4: 9:25.0/37:59.0 AHR144/MHR146
Mile 5: 9:19.7/47:18.7 AHR144/MHR147
Mile .02: 9.9/47:28.6 AHR146/MHR147 (8:15.00 mpm)

Saturday, May 12, 2007

Better 5 Miler

Didn't think today's run would be that good. Just had a feeling about it. However today's run (5 miler) was about 3:40 faster than Thursday's run which is a good improvement. A lot of the run was spend at sub-10 pace, but the overall pace was sub 10:10. Probably 2nd best run since starting.

I'm getting kind of tubby though

W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AHR: 141.75, AVG WT: 174.65)
W2: 14.12 miles in 2:26:28.7 (10:22.43 mpm, AHR: 142.00, AVG WT: 174.80)

W3: 18.02 miles in 3:08:07.7 (10:26.40 mpm, AHR: 142.5, AVG WT: 175.15)

AM Weight: 177.2
Time: 6:57am
Temp Start: 58.9F End: 61.3F
Weather: Partly Cloudy
Distance: 5.00 miles (Google maps measures to 5.03, leave alone)
Time: 50:51.2 (10:10 mpm, 10:06.60mpm for 5.03 miles)
Max Pace: 8:03
Avg HR: 142 (Min: 65, Max: 149)
In Zone (<= 145): 44:46 Above Zone (>145): 6:05
Calories: 814
Running Index: 52
Min Alt: 40ft Max Alt: 75ft Avg: 60ft Ascent: 20ft
Cadence Avg: 75 Max: 91
Stride Length: 3' 5"
Shoes: Adidas Supernova Control 9 Black/Silver: 5.00/44.50

Mile 1: 10:17.6/10:17.6 AHR135/MHR146
Mile 2: 10:03.3/20:20.9 AHR144/MHR147
Mile 3: 10:04.7/30:25.6 AHR143/MHR147
Mile 4: 10:12.9/40:38.5 AHR143/MHR147
Mile 5: 10:12.7/50:51.2 AHR144/MHR149

Thursday, May 10, 2007

First 5 Miler, Slow As Crap Again

Did my first 5 miles in a long time. Slow as crap again. Wonder if I'm ever going to get faster. My current bane of existence is that damn beeping noise my Polar HRM makes when my HR gets over 145. I want to just kill it. I will give the MAF HRM running 12 weeks. If I do not see any improvement, I will just start running.

AM Weight: 174.6
Time: 6:54am
Temp Start: 58.3F End: 57.6F
Weather: Cloudy/Foggy
Distance: 5.03 miles (Google maps measures to 5.03, leave alone)
Time: 54:38.5 (10:51 mpm, 10:51.79mpm for 5.03 miles)
Max Pace: 8:55
Avg HR: 143 (Min: 69, Max: 150)
In Zone (<= 145): 43:49 Above Zone (>145): 10:49
Calories: 875
Running Index: 48
Min Alt: 35ft Max Alt: 75ft Avg: 60ft Ascent: 40ft
Cadence Avg: 75 Max: 92
Stride Length: 3' 3"
Shoes: Adidas Supernova Control 9 Black/Silver: 5.03/39.50

Mile 1: 10:33.5/10:33.5 AHR138/MHR148
Mile 2: 10:47.9/21:21.4 AHR144/MHR148
Mile 3: 10:57.6/32:19.0 AHR145/MHR150
Mile 4: 11:10.1/43:29.1 AHR145/MHR150
Mile 5: 10:48.7/54:17.8 AHR144/MHR148
Mile .03: 20.7/54:38.5 AHR141/MHR143 (11:30.00 mpm)

Tuesday, May 8, 2007

Another 4 miler

Well, of course this morning's run was slower than Sunday's run. I simply don't think I am running enough to get any aerobic improvement. I mean I only ran 12 miles the first week and 14 miles last week. So hopefully with an increase in miles per week I'll seee more improvement. Also, I think I run better on the 2nd of back to back days for some reason. Like I loose my aerobic development with a day's rest. Still don't want to over do it yet.

AM Weight: 175.0
Time: 6:51am
Temp Start: 34.9F End: 41.6F
Weather: Clear/Sunny
Distance: 3.98 miles (Google maps measures to 3.98, leave alone)
Time: 41:36.4 (10:27 mpm, 10:27.24mpm for 3.98 miles)
Max Pace: 8:27
Avg HR: 143 (Min: 67, Max: 149)
In Zone (<= 145): 34:23 Above Zone (>145): 7:13
Calories: 664
Running Index: 50
Min Alt: 35ft Max Alt: 75ft Avg: 55ft Ascent: 0ft
Cadence Avg: 75 Max: 91
Stride Length: 3' 4"
Shoes: Adidas Supernova Control 9 Black/Silver: 3.98/34.47

Mile 1: 10:30.2/10:30.2 AvgHR138/MaxHR147
Mile 2: 10:23.3/20:53.5 AvgHR144/MaxHR147
Mile 3: 10:26.2/31:19.7 AvgHR144/MaxHR149
Mile .98: 10:16.7/41:36.4 AvgHR145/MaxHR148 (10:29.29 mpm)

Monday, May 7, 2007

Weekend Done

Well the weekend consisted of two runs. My run on Saturday was one of my worst runs since starting back up. Really slow at HR, cut short a mile. Yesterdays run was OK, at least it was quicker than Thursday's four miler, but not as quick as Tuesday's 4 miler. Wonder when I'll see sub 10mpm pace again.

Have a final exam on Wednesday. I hate studying for the stuff.

W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AVGHR: 141.75, AVG WT: 174.65)
W2: 14.12 miles in 2:26:28.7 (10:22.43 mpm, AVGHR: 142.00, AVG WT: 174.80)

Saturday May 5th
AM Weight: 173.4
Time: 7:52am
Temp Start: 47.9F End: 58.7F
Weather: Partly Cloudy
Distance: 3.08miles (Google maps measures to 3.08)
Time: 33:46.7 (10:57 mpm, 10:58.02mpm for 3.08 miles)
Max Pace: 9:30
Avg HR: 143 (Min: 66, Max: 149)
In Zone (<= 145): 26:325 Above Zone (>145): 7:16
Calories: 538
Running Index: 47
Min Alt: 50ft Max Alt: 90ft Avg: 65ft Ascent: 20ft
Cadence Avg: 75 Max: 78
Stride Length: 3' 2"
Shoes: Adidas Supernova Control 9 Black/Silver: 3.08/26.53

Mile 1: 10:38.8/10:38.8 AvgHR140/MaxHR148
Mile 2: 11:06.5/21:45.3 AvgHR144/MaxHR149
Mile 3: 11:08.4/32:53.7 AvgHR144/MaxHR147
Mile .08: 53.0/33:46.7 AvgHR144/MaxHR145 (11:02.50 mpm)

Sunday May 6th
AM Weight: 173.8
Time: 7:55am
Temp Start: 46.8F End: 47.4F
Weather: Cloudy/Showers
Distance: 3.96 miles (Google maps measures to 3.98, leave alone)
Time: 41:01.6 (10:21 mpm, 10:18.49mpm for 3.98 miles)
Max Pace: 8:20
Avg HR: 142 (Min: 68, Max: 148)
In Zone (<= 145): 35:12 Above Zone (>145): 5:44
Calories: 645
Running Index: 50
Min Alt: 15ft Max Alt: 65ft Avg: 45ft Ascent: 0ft
Cadence Avg: 76 Max: 79
Stride Length: 3' 4"
Shoes: Adidas Supernova Control 9 Black/Silver: 3.96/30.49

Mile 1: 10:36.3/10:36.3 AvgHR137/MaxHR146
Mile 2: 10:20.6/20:56.9 AvgHR143/MaxHR148
Mile 3: 10:15.8/31:12.7 AvgHR144/MaxHR147
Mile .96: 9:48.9/41:01.6 AvgHR145/MaxHR147 (10:13.44 mpm)

Thursday, May 3, 2007

Slower Again

Ok, this run was slower yet again (by 36.6 seconds). Just didn't feel like a good run. Still feel like I don't have the breathing down right. Right hip/leg a little sore. Now whenever I have some sort of soreness in my legs, I think I'm getting Shingles. (I do have Poisin Ivy all over however due to my yardwork). Hopefully, I'll have a run this week at 4 miles where my pace gets better. If not I might hold at 4 miles until I do.

Auto Lap feature on watch didn't work today, so no lap times. Also distance was off so adjust Polar watch.

Well last week (Week 1 of 52) totaled the following:

W1: 12.32 miles in 2:12:34.7 (10:45.67 mpm, AVGHR: 141.75)


AM Weight: 174.6
Time: 7:07am
Temp Start: 36.9F End: 48.2F
Weather: Clear
Distance: 3.92miles (Google maps measures to 3.98, modify Polar)
Time: 41:32.8 (10:34 mpm, 10:26.33mpm for 3.98 miles, 36.6 seconds slower than Tuesday)
Max Pace: 8:39
Avg HR: 143 (Min: 66, Max: 152)
In Zone (<= 145): 31:31 Above Zone (>145): 10:01
Calories: 666 (Sign of the devil, uh oh!)
Running Index: 49 (First one under 50 in a while)
Min Alt: 30ft Max Alt: 70ft Avg: 50ft Ascent: 0ft
Cadence Avg: 73 Max: 79(??)
Stride Length: 3' 5"
Shoes: Adidas Supernova Control 9 Black/Silver: 3.92/23.45

Tuesday, May 1, 2007

Uh Oh

Well this morning was my first 4 miler (3.98 miles to be exact) and it was the first time that my pace/time did not improve. I probably attribute that to the fact that I didn't get a lot of sleep last night, I ran early in the AM (I seem to run faster later in the AM). Plus I found out that my project for my CS class is supposedly due today. So that put some added stress. So I would call today an OK run.

AM Weight: 175.8
Time: 5:42am (Earliest run so far)
Temp Start: 42.8F End: 43.3F
Weather: Partly Cloudy
Distance: 3.98miles (Google maps measures to 3.98, leave the Polar as is)
Time: 40:56.2 (10:17 mpm, 10:17.13mpm for 3.98 miles.)
Max Pace: 9:03
Avg HR: 142 (Min: 67, Max: 149)
In Zone (<= 145): 35:12 Above Zone (>145): 5:44
Calories: 650
Running Index: 51
Min Alt: 30ft Max Alt: 70ft Avg: 50ft Ascent: 0ft
Cadence Avg: 74 Max: 90(??)
Stride Length: 3' 5"
Shoes: Adidas Supernova Control 9 Black/Silver: 3.98/19.53
Mile 1: 10:20.9/10:20.9 AvgHR138/MaxHR146
Mile 2: 10:07.4 /20:28.3 AvgHR143/MaxHR147
Mile 3: 10:13.2 /30:41.5 AvgHR144/MaxHR147
Mile .98: 10:14.7 /40:56.2 AvgHR145/MaxHR149 (10:27.24 mpm)