Tuesday, July 31, 2007

Caumsett 5k - Bleech

Well yesterday's 5k didn't go so great. Let's see what when wrong.

1. Warmed up to much (2.25 miles)
2. It was hot and humid.
3. I went out too fast (6:21 1st mile)

So when I passed the 2nd mile mark at 13:15, knowing I have a half marathon on Sunday I slowed it down. Ran my 3rd mile in 7:10 and ran a 21:06 without a sprint in the end. I knew I wasn't going to break 20:32 so I wanted to save myself for Sunday. I think the running in the humid weather over the weekend sapped the strength out of my legs. Plus it was hot and I felt like my head was going to explode. AHR for 3rd mile was less that AHR for 2nd mile also.

Warm-Up





















AM Weight170.8
Time6:19 PM
Temp Start79.5Temp End78.7F
Humidity Start69%Humidity End70%
Dew Point68.2FHumidity End67.9F
WeatherHazy Sun/Humid
DistancePolar2.25GMaps----
Time20:11.1Polar Pace8:58GMaps Pace8:58.27Max Pace6:18
Avg HR137Min HR85Max HR159
In Zone (<= 145)----Above Zone (>145)----
Calories294
Running Index58
Min Alt.20 ftMax Alt.70 ftAvg Alt.50 ft
Ascent40 ft
Cadence Avg76Cadence Max84
Stride Length3' 10"
ShoesAdidas Rotterdam CC IVMileage168.46
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.009:06.39:06.312914176783' 9"0 ft
2/1.039:01.39:01.314515976843' 11"40 ft
2.25/0.222:03.520:11.113814974773' 8"0 ft


5k Race






















AM Weight170.8
Time6:59 PM
Temp Start78.2Temp End77.8F
Humidity Start71%Humidity End72%
Dew Point67.8FHumidity End68.1F
WeatherHazy Sun/Humid
DistancePolar3.19GMaps3.11 (5k)
Time21:06.6Polar Pace6:37GMaps Pace6:47.27Max Pace5:56
Avg HR174Min HR102Max HR180
In Zone (<= 145)----Above Zone (>145)----
Calories464
Running Index53
Min Alt.25 ftMax Alt.65 ftAvg Alt.50 ft
Ascent40 ft
Cadence Avg83Cadence Max89
Stride Length4' 9"
ShoesAdidas Rotterdam CC IVMileage171.57
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/0.996:21.76:21.716817585894' 9"0 ft
2/1.046:52.813:14.517818083854' 9"40 ft
3/1.047:10.120:24.617517881834' 8"0 ft
3.11/0.1242.021:06.617817984845' 0"0 ft

Monday, July 30, 2007

Soggy 8 - Go Away Humidity

I guess we are in the dog days of summer as yesterday morning's run was the highest dew point value ever. Ran 8 miles and it was just plain not fun. Sweat was dripping off me and you just don't feel right when running at that DP.

Have a 5k race tonight at Caumsett Park. We'll see how it goes, but it is supposed to be soupy and might even have a thunderstorm. I'll be amazed if I break 20:32.

Looks like Sunday's half in the city will be moderately soupy and warm. Not looking to break any records for that run.

DP was a max of 72.9F during run




























AM Weight171.8
Time7:25 AM
Temp Start74.2Temp End78.0F
Humidity Start95%Humidity End81%
Dew Point72.7FHumidity End71.7F
WeatherMostly Cloudy/Hazy Sun/Humid
DistancePolar8.10GMaps8.02
Time1:13:04.8Polar Pace9:01GMaps Pace9:06.73Max Pace7:31
Avg HR141Min HR55Max HR148
In Zone (<= 145)1:03:15Above Zone (>145)9:49
Calories1123
Running Index61
Min Alt.20 ftMax Alt.85 ftAvg Alt.55 ft
Ascent180 ft
Cadence Avg77Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage345.20
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:20.69:20.612413679803' 7"0 ft
28:47.418:08.013914478803' 10"0 ft
38:52.327:00.314314678803' 10"20 ft
48:56.335:56.614414777793' 10"40 ft
59:08.245:04.814414776783' 9"20 ft
68:58.354:03.114414776813' 10"40 ft
79:13.21:03:16.314514776783' 9"40 ft
88:54.31:12:10.614414776783' 10"0 ft
8.1054.21:13:04.814514877783' 7"20 ft

Saturday, July 28, 2007

Humidity Stinks - Soupy 6

Well it was super humid this morning on the run. Cut from the 7.02 loop to the 6.15 loop. Was pissed as I missed sub 9 runs for the whole week by a lousy second today. Went out to fast, plus the humidity did me in. Was soaked when I got home, plus it wiped me out since I was tired most of the day. Oh well.

















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
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80
1336.285:21:38.58:51.93145.08173.13
1436.585:17:09.98:40.23143.89172.46



























AM Weight171.8
Time7:25 AM
Temp Start73.1Temp End74.5F
Humidity Start94%Humidity End89%
Dew Point71.4FHumidity End71.0F
WeatherMostly Cloudy/Humid
DistancePolar6.12GMaps6.15/td>
Time55:22.8Polar Pace9:03GMaps Pace9:00.29Max Pace7:46
Avg HR141Min HR55Max HR147
In Zone (<= 145)58:04Above Zone (>145)7:18
Calories851
Running Index59
Min Alt.40 ftMax Alt.90 ftAvg Alt.70 ft
Ascent140 ft
Cadence Avg77Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage337.18
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:58.58:58.512814479803' 8"0 ft
28:47.817:46.314214778813' 10"20 ft
39:10.526:56.81441477773' 8"60 ft
49:05.936:02.714414677783' 9"0 ft
59:05.145:07.814414777803' 9"40 ft
69:08.554:16.314514777783' 9"20 ft
6.121:06.555:22.814414677773' 6"0 ft

Friday, July 27, 2007

Soupy 7

Humidity is back. Ran a soupy 7 miles this morning. Very humid. Run went well.

Got my number of the NYC Half in the email yesterday. 738 out of 13999, if that means anything.

By the way I am getting sick of pirates


























AM Weight173.8
Time6:54 AM
Temp Start69.6FTemp End72.5F
Humidity Start95%Humidity End95%
Dew Point68.1FHumidity End71.0F
WeatherMostly Cloudy/Humid
DistancePolar6.89GMaps7.02/td>
Time1:02:21.Polar Pace9:03GMaps Pace8:53.02Max Pace7:23
Avg HR141Min HR57Max HR148
In Zone (<= 145)54:02Above Zone (>145)8:19
Calories971
Running Index59
Min Alt.40 ftMax Alt.95 ftAvg Alt.65 ft
Ascent200 ft
Cadence Avg78Cadence Max83
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage331.03
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:16.19:16.112914279803' 7"0 ft
28:48.118:04.214214679813' 9"0 ft
39:01.127:05.314214779803' 8"60 ft
48:55.036:00.314414878803' 10"20 ft
59:09.145:09.414514777833' 9"20 ft
69:08.954:18.314414878833' 8"80 ft
6.898:03.51:02:21.814514877793' 9"20 ft

Wednesday, July 25, 2007

6 Miles, MAF PR

Well this morning was a good 6 miler. Another MAF PR, and it was a rather fast run at 8:43mpm. HR was low too, felt like I really had to pick up the pace to get the HR going. Seems like I'm making another jump. Encouraging for the NYC Half a week from Sunday. Hopefully the weather won't be too brutal.


























AM Weight173.0
Time6:02 AM
Temp Start59.6FTemp End61.3F
Humidity Start94%Humidity End95%
Dew Point57.9FHumidity End59.9F
WeatherClear/Slight Fog
DistancePolar6.16GMaps6.15/td>
Time53:41.5Polar Pace8:42GMaps Pace8:43.82Max Pace6:56
Avg HR139Min HR56Max HR147
In Zone (<= 145)51:13Above Zone (>145)2:28
Calories817
Running Index63
Min Alt.35 ftMax Alt.80 ftAvg Alt.60 ft
Ascent60 ft
Cadence Avg79Cadence Max96
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage324.41
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:15.49:15.412713879963' 7"0 ft
28:36.917:52.313914379813' 10"0 ft
38:41.126:33.414114579803' 10"20 ft
48:38.735:12.114314678803' 11"20 ft
58:31.343:43.414314679833' 11"0 ft
68:34.352:17.714414778803' 11"20 ft
6.161:23.853:41.514314678793' 8"0 ft

Tuesday, July 24, 2007

Robert Moses 5k

Well I wasn't really supposed to run a 5k last night, since the race was supposed to be a 1 mile race on the beach. Didn't want to run on the beach for fear of being injured. But due to the crappy weather (it rained most of the day), it was changed to a 5k on the roads at Robert Moses. Since it looked like it wasn't going to rain in the evening I ran the race tonight (instead of Kristin running the 1 mile race). Kristin, David and Allison made the trip out to see daddy run.

Course was flat as a pancake, but it was extremely windy being so close to the ocean. Ran a better than expected time, so it was good overall.

Warm-Up




















AM Weight171.0
Time6:19 PM
Temp Start69.7FTemp End69.0F
Humidity Start96%Humidity End96%
Dew Point68.5FHumidity End67.8F
WeatherCloudy/Misty/Windy
DistancePolar1.61GMaps-----
Time13:52.2Polar Pace8:35GMaps Pace-----Max Pace6:32
Avg HR139Min HR75Max HR156
In Zone (<= 145)10:22Above Zone (>145)3:30
Calories206
Running Index56
Min Alt.35 ftMax Alt.50 ftAvg Alt.45 ft
Ascent0 ft
Cadence Avg80Cadence Max89
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage318.26
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:28.98:28.913615681893' 10"0 ft
1.615:23.313:52.214314879803' 9"0 ft


5k Race






















AM Weight171.0
Time6:59 PM
Temp Start67.2FTemp End67.1F
Humidity Start98%Humidity End98%
Dew Point66.7FHumidity End66.5F
WeatherCloudy/Misty/Windy
DistancePolar3.28GMaps3.11(5k)
Time20:32.2Polar Pace6:15GMaps Pace6:36.21Max Pace5:12
Avg HR176Min HR94Max HR182
In Zone (<= 145)-----Above Zone (>145)----
Calories467
Running Index55
Min Alt.35 ftMax Alt.80 ftAvg Alt.50 ft
Ascent240 ft
Cadence Avg85Cadence Max113
Stride Length4' 11"
ShoesAdidas Rotterdam CC IVMileage166.21
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.046:34.86:34.8169177861134' 10"0 ft
2/1.066:39.913:14.717818085864' 11"60 ft
3/1.076:40.519:55.217918285864' 11"180 ft
3.11/0.1137.020:32.218218288895' 3"0 ft

Sunday, July 22, 2007

12.5 Miles

Ran 12.5 miles today. Nice morning, not too hot, not too humid. Managed to run it sub 9mpm so it was my faster at MAF for this course.

Harry Potter has been finished. Sad to see the series end, enjoyed reading the books. Luckily the spoilers I had seen on line were false and is not what happened in the book.

Feel like my Morton's Neuroma in my right foot might be coming back. Slightly sore, though it doesn't feel different on flat ground.
















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
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80
1336.285:21:38.58:51.93145.08173.13

































AM Weight172.6
Time7:27 AM
Temp Start66.6FTemp End71.7F
Humidity Start71%Humidity End63%
Dew Point56.9FHumidity End58.3F
WeatherMostly Cloudy
DistancePolar12.55GMaps12.54
Time1:51:19.4Polar Pace8:52GMaps Pace8:52.65Max Pace7:48
Avg HR142Min HR54Max HR149
In Zone (<= 145)1:37:56Above Zone (>145)13:23
Calories1726
Running Index61
Min Alt.-15 ftMax Alt.70 ftAvg Alt.25 ft
Ascent260 ft
Cadence Avg77Cadence Max94
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage316.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:05.49:05.412513679943' 8"0 ft
28:40.017:45.413814579803' 10"0 ft
38:49.026:34.414214678793' 10"0 ft
48:55.035:29.414314777793' 10"0 ft
58:57.844:27.214414777783' 10"0 ft
68:47.053:14.214314777793' 10"0 ft
79:04.61:02:18.814414677783' 10"40 ft
88:52.11:11:10.914314778803' 10"60 ft
98:56.81:20:07.714414977793' 10"40 ft
108:46.01:28:53.714414977793' 10"20 ft
118:51.11:37:44.814414776783' 10"40 ft
128:57.61:46:42.414514776783' 10"60 ft
12.554:37.01:51:19.414514777784' 1"0 ft

Saturday, July 21, 2007

7 Miler

Did the same 7 miles as yesterday, today. What a difference the weather makes. Was a cool, not humid morning. Ran over 3 minutes faster this morning than last morning. Believe it was a MAF Pace PR. Harry Potter book arrived, trying to finish ASAP


























AM Weight173.4
Time7:21 AM
Temp Start60.5FTemp End66.6F
Humidity Start91%Humidity End76%
Dew Point57.8FHumidity End58.8F
WeatherHazy Sun
DistancePolar6.93GMaps7.02
Time1:02:10.0Polar Pace8:58GMaps Pace8:51.34Max Pace7:29
Avg HR141Min HR57Max HR147
In Zone (<= 145)57:42Above Zone (>145)4:28
Calories961
Running Index59
Min Alt.30 ftMax Alt.70 ftAvg Alt.50 ft
Ascent60 ft
Cadence Avg78Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage316.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:27.99:27.912913879813' 7"0 ft
29:00.618:28.514114578813' 9"0 ft
39:05.127:33.614314678793' 8"20 ft
48:49.936:23.514414778793' 10"0 ft
58:51.745:15.214414777813' 10"20 ft
68:49.954:05.114414778813' 10"0 ft
6.938:04.91:02:10.014414778803' 11"20 ft

Friday, July 20, 2007

Soggy 7 Miles

Did 7 miles this morning. HR was a little high, so pace was a little slow. Golf class was cancelled yesterday so I could have run in the morning. Oh well. It was very humid out this morning. Was soaked when got home.



























AM Weight173.4
Time6:38 AM
Temp Start71.5FTemp End72.0F
Humidity Start96%Humidity End96%
Dew Point70.3FHumidity End70.8F
WeatherCloudy/Humid
DistancePolar7.03GMaps7.02
Time1:05:32.2Polar Pace9:19GMaps Pace9:20.14Max Pace7:50
Avg HR142Min HR59Max HR148
In Zone (<= 145)57:10Above Zone (>145)8:22
Calories1025
Running Index58
Min Alt.25 ftMax Alt.85 ftAvg Alt.55 ft
Ascent140 ft
Cadence Avg77Cadence Max81
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage309.63
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:30.29:30.213114079813' 6"0 ft
29:04.918:35.114214677803' 8"0 ft
39:20.027:55.114314777793' 8"20 ft
49:13.737:08.814414778793' 8"20 ft
59:25.346:34.114514877793' 7"40 ft
69:24.555:58.614414877803' 8"20 ft
79:13.61:05:12.214414777793' 8"40 ft
7.0320.01:05:32.214814876772' 11"0 ft

Wednesday, July 18, 2007

6 Miles

Just the regular 6.15 mile run this morning. Legs a little tired from 5k on monday. Very humid out. Nothing spectacular.


























AM Weight174.6
Time5:47 AM
Temp Start70.1FTemp End71.0F
Humidity Start94%Humidity End93%
Dew Point68.3FHumidity End69.0F
WeatherCloudy/Humid
DistancePolar6.17GMaps6.15
Time55:37.5Polar Pace9:01GMaps Pace9:02.68Max Pace7:02
Avg HR140Min HR57Max HR148
In Zone (<= 145)53:11Above Zone (>145)2:26
Calories850
Running Index60
Min Alt.40 ftMax Alt.90 ftAvg Alt.70 ft
Ascent100 ft
Cadence Avg78Cadence Max92
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage302.61
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:31.39:31.312814078923' 7"0 ft
29:00.318:31.613814277793' 9"20 ft
38:57.327:28.914214577793' 9"20 ft
48:57.036:25.914314778783' 9"0 ft
58:49.445:15.314414678823' 10"40 ft
68:54.454:09.714414878793' 9"20 ft
6.171:27.855:37.514414578793' 10"0 ft

Tuesday, July 17, 2007

Belmont 5k

Ran the Belmont State Park 5k last night. Not quite as hot as last week at the Hempstead 4k, but still warm. Ran pretty well, but if the mile splits were correct went out way to fast for the race. Reran most of the race loop after the race for some extra miles.

Warmup




















AM Weight172.8
Time6:18 PM
Temp Start77.6FTemp End77.2F
Humidity Start53%Humidity End53%
Dew Point59.1FHumidity End58.7F
WeatherMostly Cloudy
DistancePolar1.81GMaps---
Time15:47.6Polar Pace8:34GMaps Pace-------Max Pace6:31
Avg HR146Min HR59Max HR160
In Zone (<= 145)-------Above Zone (>145)----
Calories247
Running Index53
Min Alt.45 ftMax Alt.60 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg78Cadence Max93
Stride Length3' 11"
ShoesAdidas Supernova Control 9 Black/SilverMileage296.46
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:40.18:40.114015478933' 10"0 ft
1.816:48.815:29.215216078834' 0"0 ft


Race






















AM Weight172.8
Time6:59 PM
Temp Start76.6FTemp End76.1F
Humidity Start53%Humidity End55%
Dew Point58.2FHumidity End58.8F
WeatherMostly Cloudy
DistancePolar3.28GMaps3.11 (5k)
Time21:02.3Polar Pace6:24GMaps Pace6:45.88Max Pace5:12
Avg HR176Min HR109Max HR183
In Zone (<= 145)-------Above Zone (>145)----
Calories481
Running Index54
Min Alt.40 ftMax Alt.55 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg84Cadence Max110
Stride Length4' 10"
ShoesAdidas Rotterdam CC IVMileage160.06
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.006:25.26:25.2170177851104' 9"0 ft
2/1.087:00.413:25.617717984854' 10"0 ft
3/1.097:01.520:27.117918184874' 10"0 ft
3.11/0.1135.221:02.318218389915' 4"0 ft


Cooldown


















AM Weight172.8
Time7:22 PM
Temp Start76.1FTemp End75.4F
Humidity Start55%Humidity End62%
Dew Point58.8FHumidity End61.5F
WeatherMostly Cloudy
DistancePolar3.04GMaps----
Time25:41.3Polar Pace8:27GMaps Pace6:45.88Max Pace7:39
Avg HR148Min HR112Max HR155
In Zone (<= 145)-------Above Zone (>145)----
Calories427
Running Index56
Min Alt.40 ftMax Alt.65 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg77Cadence Max80
Stride Length4' 0"
ShoesAdidas Rotterdam CC IVMileage163.10
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent

Sunday, July 15, 2007

Hot, Crappy Run

Cut today's run short by 4.5 miles due to time and just not feeling right on the run. I think it was too humid and I was just tired. Oh well, hopefully its not a sign of something else.....



























tr
AM Weight172.0
Time7:24 AM
Temp Start72.6FTemp End76.1F
Humidity Start89%Humidity End81%
Dew Point69.0FHumidity End69.8F
WeatherHazy Sun
DistancePolar8.00GMaps8.13
Time1:15:47.6Polar Pace9:28GMaps Pace9:19.36Max Pace8:12
Avg HR142Min HR57Max HR151
In Zone (<= 145)1:07:28Above Zone (>145)8:19
Calories1175
Running Index59
Min Alt.-20 ftMax Alt.60 ftAvg Alt.25 ft
Ascent120 ft
Cadence Avg77Cadence Max80
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage294.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:26.29:26.212913878803' 7"0 ft
28:56.48:56.414014478793' 9"0 ft
39:04.127:26.714414677783' 9"0 ft
49:05.336:32.014414777783' 9"0 ft
59:25.145:57.114414876793' 8"40 ft
69:50.955:48.014414676783' 6"20 ft
79:50.01:05:38.014514776783' 6"0 ft
810:06.71:15:44.714415176773' 5"60 ft
8.002.91:15:47.61431437777-----0 ft

Saturday, July 14, 2007

6 Miler

Basic 6 Miler, cut it short since Kristin had to go to work, I was running super fast plus I plan on running 12.5 tommorrow and didn't want to kill myself.















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
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80




























AM Weight172.8
Time7:20 AM
Temp Start62.7FTemp End70.1F
Humidity Start95%Humidity End83%
Dew Point61.2FHumidity End64.7F
WeatherPartly Cloudy
DistancePolar6.09GMaps6.15
Time55:59.3Polar Pace9:12GMaps Pace9:06.23Max Pace7:11
Avg HR141Min HR57Max HR147
In Zone (<= 145)51:36Above Zone (>145)4:23
Calories857
Running Index58
Min Alt.30 ftMax Alt.75 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg77Cadence Max82
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage286.52
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:33.29:33.213014177793' 7"0 ft
29:07.418:40.614114677793' 9"0 ft
39:13.627:54.214314677793' 8"20 ft
49:00.536:54.714314677793' 9"0 ft
59:03.045:57.714414777823' 9"20 ft
69:10.255:07.914414777793' 9"0 ft
6.0951.455:59.314414676773' 3"20 ft

Friday, July 13, 2007

8 Miles

Ran an 8 miler this morning. Slightly disappointed as I had some slowdown over the last 2 miles +. Also, my Polar was way off again this morning (it was too long). For some strange reason my left quad was itchy towards the end of the run (build up of lactic acid). Missed being sub 9mpm by a second. Probably went out too fast in the early miles.




























AM Weight174.6
Time6:39 AM
Temp Start62.4FTemp End66.7F
Humidity Start95%Humidity End94%
Dew Point60.9FHumidity End65.2F
WeatherMostly Cloudy
DistancePolar8.22GMaps8.02
Time1:12:11.7Polar Pace8:47GMaps Pace9:00.11Max Pace6:54
Avg HR141Min HR57Max HR148
In Zone (<= 145)1:03:43Above Zone (>145)8:28
Calories1127
Running Index62
Min Alt.35 ftMax Alt.75 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg78Cadence Max83
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage280.37
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:05.29:05.212813979813' 8"0 ft
28:27.117:32.313914478804' 0"0 ft
38:34.526:06.814314778803' 11"0 ft
48:35.334:42.114414778793' 11"0 ft
58:34.543:16.614414778803' 11"20 ft
68:45.752:02.314414878833' 10"0 ft
79:01.51:01:03.814414878793' 9"20 ft
89:08.81:10:12.614414877783' 8"0 ft
8.221:59.11:12:11.714514777783' 8"0 ft

Wednesday, July 11, 2007

Soupy 6

Soupy morning with fog, humidity. Glasses would fog up. No run yesterday due to golf class after work. See if I can fit in run tomorrow AM. Polar watch was way short on distance, messes up when switch foot pod from one shoe to another. Thought I was going slow, but ended up being a MAF PR.

























AM Weight174.2
Time6:03 AM
Temp Start71.8FTemp End72.2F
Humidity Start96%Humidity End96%
Dew Point70.6FHumidity End71.0F
WeatherFog/Humid/Soupy
DistancePolar5.87GMaps6.144
Time54:31.5Polar Pace9:17GMaps Pace8:52.47Max Pace7:22
Avg HR140Min HR59Max HR147
In Zone (<= 145)51:19Above Zone (>145)3:12
Calories839
Running Index59
Min Alt.45 ftMax Alt.90 ftAvg Alt.65 ft
Ascent60 ft
Cadence Avg78Cadence Max95
Stride Length3' 7"
ShoesAdidas Supernova Control 9 Black/SilverMileage272.350
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:56.39:56.312813878953' 5"0 ft
29:25.519:21.813914478803' 7"0 ft
39:17.028:38.814314678803' 7"40 ft
48:58.937:37.714314679823' 9"0 ft
59:00.946:38.614414779833' 9"20 ft
5.877:52.954:31.514414778803' 8"0 ft

Tuesday, July 10, 2007

Hempstead 4k

Ran fourth race of NYS Long Island State Park Summer Run Series. It was a hot evening, but ran a good time. (16:50.7 for 4k). Still about 41 seconds slower than last year, but last year I did not run 12.5 miles the days before(8) and it wasn't 80+ degrees. Did a small warmup and race. Ran last 0.4 miles with Kristin to finish. She broke 11mpm pace and ran a 26:58 but took her 26 seconds to get to the start so she ran about a 26:32.

Warmup




















AM Weight173.8
Time6:23 PM
Temp Start83.7FTemp End83.6F
Humidity Start57%Humidity End58%
Dew Point66.9FHumidity End67.3F
WeatherSunny
DistancePolar1.40GMaps---
Time12:00.3Polar Pace8:35GMaps Pace------Max Pace6:56
Avg HR147Min HR95Max HR164
In Zone (<= 145)4:18Above Zone (>145)7:42
Calories197
Running Index--
Min Alt.40 ftMax Alt.55 ftAvg Alt.45 ft
Ascent0 ft
Cadence Avg77Cadence Max83
Stride Length3' 11"
ShoesAdidas Supernova Control 9 Black/SilverMileage266.206
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:41.88:41.814315577793' 11"0 ft
1.403:18.512:00.315616478834' 0"0 ft


4k Race OA 108/1234 M35-39 10/66





















AM Weight173.8
Time6:59 PM
Temp Start83.0FTemp End82.5F
Humidity Start60%Humidity End61%
Dew Point67.7FHumidity End68.0F
WeatherSunny
DistancePolar2.58GMaps2.485
Time16:50.7Polar Pace6:31GMaps Pace6:46.64Max Pace5:51
Avg HR177Min HR112Max HR185
In Zone (<= 145)----Above Zone (>145)----
Calories397
Running Index51
Min Alt.45 ftMax Alt.65 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg84Cadence Max108
Stride Length4' 10"
ShoesAdidas Rotterdam CC IV Mileage156.952
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.036:41.26:41.2171180841084' 10"0 ft
2/1.056:56.713:37.918018383854' 9"0 ft
2.58/0.503:12.816:50.718318583854' 11"0 ft

Monday, July 9, 2007

Hot Weekend

Well this weekend consisted of two runs, 6 miles on Saturday AM and the same 12.5 miles that I ran last Sunday this Sunday. It was much warmer this weekend, especially on Sunday as I got out too late. However, I did run about 2 minutes faster. First 40+ mile week since beginning of January. The paces are starting to slowly come down. I will not kill myself until the end of August when it gets cooler. Just try to gain a little more fitness until the half in NY on 8/5.














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
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90



Saturday July 7th, 2007 (7/7/7)

























AM Weight172.6
Time6:35 AM
Temp Start57.4FTemp End62.2F
Humidity Start95%Humidity End96%
Dew Point56.0FHumidity End61.0F
WeatherPartly Cloudy
DistancePolar6.12GMaps6.144
Time55:30.0Polar Pace9:04GMaps Pace9:02.00Max Pace7:18
Avg HR141Min HR56Max HR147
In Zone (<= 145)51:10Above Zone (>145)4:20
Calories850
Running Index59
Min Alt.35 ftMax Alt.75 ftAvg Alt.55 ft
Ascent80 ft
Cadence Avg77Cadence Max94
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage252.266
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:31.29:31.212913878943' 7"0 ft
28:56.118:27.314014477793' 10"0 ft
39:04.427:31.714314777783' 9"20 ft
48:56.536:28.214414777773' 10"20 ft
58:54.645:22.814414677813' 10"0 ft
68:58.554:21.314514776793' 10"40 ft
6.121:08.755:30.014414676773' 6"0 ft


Sunday July 8th, 2007































AM Weight173.6
Time7:28 AM
Temp Start67.3FTemp End79.9F
Humidity Start88%Humidity End65%
Dew Point63.6FHumidity End66.9F
WeatherSunny
DistancePolar12.36GMaps12.54
Time1:54:24.2Polar Pace9:15GMaps Pace9:07.38Max Pace7:53
Avg HR142Min HR58Max HR149
In Zone (<= 145)1:40:12Above Zone (>145)14:12
Calories1787
Running Index61
Min Alt.-40 ftMax Alt.60 ftAvg Alt.5 ft
Ascent220 ft
Cadence Avg77Cadence Max80
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage264.806
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:23.89:23.812613678803' 7"0 ft
28:51.018:14.813714277783' 10"0 ft
38:51.927:06.714014477783' 10"0 ft
48:55.936:02.614314677783' 10"0 ft
59:07.645:10.214414777793' 9"0 ft
69:01.854:12.014414677793' 9"0 ft
79:18.31:03:30.3/td>14414776783' 9"20 ft
89:11.71:12:42.014414977793' 9"40 ft
99:29.21:22:11.214514876783' 8"60 ft
109:22.31:31:33.514514776783' 8"0 ft
119:40.11:41:13.614414776783' 7"40 ft
129:43.91:50:57.514514776783' 7"60 ft
12.363:26.71:54:24.214514776773' 7"0 ft

Friday, July 6, 2007

4 Miles (Another Pace PR)

Decided to keep it short this morning. Ran 4 miles in fastest MAF pace so far. My average pace is still slowed by my slow first miles since its taking me a while to loosen up and the legs moving.























AM Weight174.4
Time7:07 AM
Temp Start67.2FTemp End67.7F
Humidity Start96%Humidity End96%
Dew Point66.0FHumidity End66.1F
WeatherCloudy/Damp
DistancePolar3.93GMaps3.98
Time35:31.0Polar Pace9:01GMaps Pace8:55.43Max Pace7:51
Avg HR139Min HR57Max HR147
In Zone (<= 145)33:47Above Zone (>145)1:44
Calories540
Running Index59
Min Alt.45 ftMax Alt.85 ftAvg Alt.65 ft
Ascent20 ft
Cadence Avg78Cadence Max98
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage246.122
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:35.79:35.712813879983' 6"0 ft
28:50.418:26.114114578803' 10"20 ft
38:48.327:14.414414778793' 10"0 ft
3.938:16.635:31.014414778803' 9"0 ft

Thursday, July 5, 2007

First Sub 9 Run (Barely)

I've been on a mini vacation from work/life since Monday. Off work on Tuesday, the 4th yesterday,m off work today. Busy getting the house ready for BBQ yesterday, BBQ yesterday and farting around today. Felt really sleepy today for some reason. Well ran 7 miles on Tuesday, 6 on Wednesday and today. Today's run was first sub 9 mpm run (barely). If it wasn't for my slow first mile(s) I'd be running faster. It's just taking me a long time to warm up. Was warm an muggy today.

Tuesday July 3rd, 2007

























AM Weight174.6
Time7:43 AM
Temp Start58.2FTemp End67.6F
Humidity Start91%Humidity End65%
Dew Point55.6FHumidity End55.4F
WeatherSunny
DistancePolar6.98GMaps7.014
Time1:04:23.3Polar Pace9:14GMaps Pace9:10.80Max Pace7:26
Avg HR141Min HR57Max HR147
In Zone (<= 145)59:53Above Zone (>145)4:30
Calories1003
Running Index59
Min Alt.45 ftMax Alt.85 ftAvg Alt.60 ft
Ascent60 ft
Cadence Avg78Cadence Max83
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage229.854
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:48.69:48.613113980833' 4"0 ft
29:14.119:02.713914579803' 8"0 ft
39:12.328:15.014314678803' 8"0 ft
49:02.737:17.714314678793' 9"20 ft
59:10.346:28.014314777793' 8"20 ft
68:58.955:26.914414778823' 9"0 ft
6.988:56.41:04:23.314414778793' 8"20 ft


Wednesday July 4th, 2007

























AM Weight170.4
Time8:08 AM
Temp Start69.7FTemp End72.4F
Humidity Start79%Humidity End72%
Dew Point63.0FHumidity End62.8F
WeatherHazy/Cloudy
DistancePolar6.1GMaps6.144
Time56:07.0Polar Pace9:11GMaps Pace9:08.01Max Pace7:13
Avg HR141Min HR58Max HR147
In Zone (<= 145)51:49Above Zone (>145)4:18
Calories852
Running Index58
Min Alt.35 ftMax Alt.85 ftAvg Alt.65 ft
Ascent60 ft
Cadence Avg78Cadence Max99
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage235.998
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:43.29:43.213013980993' 5"0 ft
28:58.318:41.514114679823' 8"0 ft
39:15.627:57.114314778793' 8"20 ft
49:05.137:02.214414778793' 9"0 ft
59:04.246:06.414414777823' 9"20 ft
69:01.255:07.614414777793' 9"20 ft
6.1159.456:07.014514777793' 9"0 ft


Thursday July 5th, 2007

























AM Weight171.6
Time8:58 AM
Temp Start68.4FTemp End71.9F
Humidity Start95%Humidity End88%
Dew Point66.9FHumidity End68.2F
WeatherHazy Sun
DistancePolar6.16GMaps6.144
Time55:14.5Polar Pace8:58GMaps Pace8:59.47Max Pace7:21
Avg HR140Min HR57Max HR147
In Zone (<= 145)49:29Above Zone (>145)5:45
Calories835
Running Index61
Min Alt.50 ftMax Alt.95 ftAvg Alt.70 ft
Ascent60 ft
Cadence Avg78Cadence Max82
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage242.142
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:33.79:33.712513779823' 6"0 ft
28:44.418:18.11401467983' 10"0 ft
38:53.927:12.014214678813' 9"40 ft
48:52.136:04.114414778803' 9"0 ft
58:52.044:56.114414778823' 10"0 ft
68:55.953:52.014514777793' 10"20 ft
6.161:22.555:14.514414778783' 10"0 ft

Sunday, July 1, 2007

Weekend Runs (7 and 12.5 miles)

Well this weekend was a 7 miler on Saturday and a 12.5 miler this morning. Legs felt better, pace a little slower. Have to go put down some mulch when I finish this blog post. (Fun!)













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
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04



Saturday June 30th, 2007

























AM Weight173.4
Time7:36 AM
Temp Start63.5FTemp End70.8F
Humidity Start92%Humidity End64%
WeatherSunny
DistancePolar7.01GMaps7.014
Time1:05:09.3/td>Polar Pace9:18GMaps Pace9:17.36Max Pace8:04
Avg HR141Min HR55Max HR148
In Zone (<= 145)1:00:39Above Zone (>145)4:30
Calories1012
Running Index58
Min Alt.45 ftMax Alt.85 ftAvg Alt.65 ft
Ascent100 ft
Cadence Avg76Cadence Max80
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage210.3
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:33.09:33.013214577803' 7"20 ft
29:05.018:38.014214676783' 9"0 ft
39:14.627:52.614214676793' 9"20 ft
49:10.837:03.414314676773' 9"20 ft
59:19.646:23.014414675773' 9"20 ft
69:21.355:44.314414876793' 9"0 ft
79:17.71:05:02.014414776783' 9"20 ft
7.017.31:05:09.314514576762' 11"0 ft


Sunday July 1st, 2007































AM Weight173.8
Time7:24 AM
Temp Start59.2FTemp End67.1F
Humidity Start82%Humidity End61%
Dew Point53.6FHumidity End53.4
WeatherSunny
DistancePolar12.51GMaps12.54
Time1:56:22.6Polar Pace9:18GMaps Pace9:16.83Max Pace8:19
Avg HR142Min HR56Max HR147
In Zone (<= 145)1:48:37Above Zone (>145)7:44
Calories1818
Running Index59
Min Alt.-25 ftMax Alt.65 ftAvg Alt.10 ft
Ascent100 ft
Cadence Avg77Cadence Max81
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage222.84
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:34.39:34.312813678813' 6"0 ft
29:02.618:36.913914578793' 9"0 ft
39:03.527:40.514214677783' 9"0 ft
49:11.236:51.614314677783' 8"0 ft
59:25.246:16.814314777783' 8"0 ft
69:10.155:26.914314677783' 9"0 ft
79:27.11:04:54.014414777783' 8"20 ft
89:18.51:14:12.514314677803' 8"20 ft
99:26.11:23:38.614414777783' 8"20 ft
109:18.71:32:57.314414777783' 8"0 ft
119:29.01:42:26.314414677783' 7"40 ft
129:15.71:51:42.014414777793' 8"0 ft
12.514:40.61:56:22.614514777783' 8"0 ft