Entries from August 2007 ↓

Run 07:35 pm

Activity

Route: Elev. Avg: 288 ft

Performance

Distance: 3.87 miles Goal: 9′ 00 min/mi pace for
5 miles

Notes

Pearl Izumi.add .7 miles to the run. Total run time 40:22
Total distance 4.5 miles.

I was a little sore from soccer Monday. My groin/ab thing was pretty tight. It bothered me for the first 2 miles. but was manageable. It’s a little scary running this route in the dark…. the road is a bit narrow.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 00 +0′ 09 6.7 -0.1 -75 ft
2 8′ 51 +0′ 00 6.8 -0.0 -46 ft
3 9′ 09 +0′ 18 6.5 -0.2 +85 ft
end 8′ 20 -0′ 31 7.2 +0.4 -62 ft
Versus average of 8′ 51 min/mi

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Run 10:14 am

second part of the 12 miler… see below…

Activity

Route: Elev. Avg: 13 ft

Performance

Distance: 9.94 miles Goal: 10 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 15 -0′ 03 6.5 +0.0 0 ft
2 9′ 09 -0′ 09 6.5 +0.1 -7 ft
3 9′ 04 -0′ 14 6.6 +0.2 +13 ft
4 9′ 19 +0′ 01 6.4 -0.0 -4 ft
5 9′ 13 -0′ 05 6.5 +0.0 -3 ft
6 9′ 15 -0′ 03 6.5 +0.0 +3 ft
7 9′ 40 +0′ 22 6.2 -0.3 +3 ft
8 9′ 25 +0′ 07 6.4 -0.1 0 ft
9 9′ 23 +0′ 05 6.4 -0.1 -17 ft
end 9′ 18 +0′ 00 6.5 -0.0 +10 ft
Versus average of 9′ 18 min/mi

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Run 09:48 am

Pearl Izumi’s 12 miles actually, see next entry…Shoes felt cushy… Nice run, pretty good weather for it. Had to stop at a convenience store to get a plastic bag to protect my phone… then I managed to screw up the recording… Pace overall felt pretty easy. No real aches or pains at any time through the run. I felt the distance after about 9 or 10, negotiating which distance I would stop and walk at from that point to the end (12, 13, or 14 miles). I wasn’t sure how far the route would end up being. Worked out to almost exactly 12 though, so right on target. I felt 13 should be the max for damage control.

As I mentioned the pace felt pretty easy the whole way, whith some optimistic bursts of speed here and there. I had a fair amount in the tank and finished up the last mile or so cruising along (except when I was trying to figure out how to get to the finish).

Overall, I give this run a thumbs up. on to 14.

Activity

Route: Elev. Avg: 12 ft

Performance

Distance: 2.12 miles Goal: 12 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 02 +0′ 09 6.6 -0.1 +7 ft
2 10′ 41 +1′ 48 5.6 -1.1 +3 ft
end 7′ 53 -1′ 00 7.6 +0.9 -3 ft
Versus average of 8′ 53 min/mi

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Run 07:26 pm

Activity

Route: Elev. Avg: 289 ft

Performance

Distance: 4.54 miles Goal: 9′ 00 min/mi pace

Notes

Pearl Izumi’s. Generally felt good. They, like all shoes, seem to feel better the faster I go…. I guess I’ll just have to go fast….Great day… This is a perfect fast loop… Warms up down hill then stays nice and flat, gradually uphill at mile 2 to 3, then downhill on the recovery. Once I hit the first decline, I felt fast all the way… The only drawback is that I thought it was over 5 miles. I guess I’ll tack on a small loop next time. I was pretty happy with the run. You can see toward the end I felt great and dabbled in some sub 8min. territory (before the final climb). My watch says 36:55, but it took a little while for me to stop the recording. close enough. Weather was perfect.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 8′ 07 -0′ 53 7.4 +0.7 -98 ft
2 8′ 01 -0′ 59 7.5 +0.8 -16 ft
3 8′ 39 -0′ 21 6.9 +0.3 +82 ft
4 8′ 01 -0′ 59 7.5 +0.8 -53 ft
end 8′ 54 -0′ 06 6.7 +0.1 +88 ft
Versus goal of 9′ 00 min/mi

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Cycle 04:31 pm

Activity

Route: Elev. Avg: 412 ft

Performance

Distance: 20.03 miles

Map

Elevation (ft.)

Speed (mph)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 3′ 50 -2′ 59 15.6 +6.8 -89 ft
2 4′ 24 -2′ 25 13.6 +4.8 +42 ft
3 4′ 31 -2′ 18 13.3 +4.5 +43 ft
4 4′ 26 -2′ 23 13.5 +4.7 0 ft
5 6′ 05 -0′ 44 9.8 +1.0 +10 ft
6 5′ 05 -1′ 44 11.8 +3.0 -19 ft
7 5′ 36 -1′ 13 10.7 +1.9 +36 ft
8 7′ 45 +0′ 55 7.7 -1.1 -42 ft
9 12′ 45 +5′ 55 4.7 -4.1 +141 ft
10 14′ 09 +7′ 19 4.2 -4.6 +62 ft
11 15′ 32 +8′ 42 3.9 -4.9 -86 ft
12 11′ 39 +4′ 49 5.2 -3.7 -36 ft
13 4′ 55 -1′ 54 12.2 +3.4 -86 ft
14 6′ 11 -0′ 38 9.7 +0.9 +43 ft
15 3′ 25 -3′ 24 17.5 +8.7 -82 ft
16 5′ 36 -1′ 13 10.7 +1.9 +36 ft
17 5′ 42 -1′ 07 10.5 +1.7 +4 ft
18 4′ 33 -2′ 16 13.2 +4.3 +13 ft
19 4′ 33 -2′ 16 13.2 +4.4 -16 ft
20 4′ 57 -1′ 52 12.1 +3.3 -3 ft
end 16′ 07 +9′ 17 3.7 -5.1 0 ft
Versus average of 8.8 mph

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Run 09:00 AM

Activity

Route: Elev. Avg: 294 ft

Performance

Distance: 7.19 miles

Notes

Shoes: Mizuno Wave Creation
Weather: Rain, 70′sManually entered…. This run felt great… I started out to run 3 miles, but I felt pretty good, so I thought I’d extend it to 5, about 100 yards into Loantaka Brook Reservation, I thought, why not 8? It turns out that it was short of 8, but I didn’t really know the distance.

I felt joy as I ran. It was really, really, great.

After turning from Garfield to Woodland, I turned it up, and probably cranked out a 7:00 – 7:30 last mile.

I hope this is indicative of what’s to come.

Map

Elevation (ft.)

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Run 02:50 pm

Activity

Route: Elev. Avg: 283 ft

Performance

Distance: 4.52 miles Goal: 8 miles

Notes

Ugh so hot… I intentionally went very slow with a distance goal in mind… I stop 4 times to play with the gps… and see my pace… I never felt like I couldn’t go faster, but I felt that standing still outside would have wiped me out. The weather was unbearable. It was ok in the trees, but once I got out to the road at about 3 miles, it just felt heavy.I thought I would probably dehydrate, or otherwise cause myself detriment, so I took advantage of a shortcut back home… cutting the run in half.

On the good news side… my new sneaks are everything I was looking for. The fit well and provide nice even cushion. Real Caddilacs.

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9′ 41 -0′ 35 6.2 +0.3 -102 ft
2 10′ 36 +0′ 20 5.7 -0.2 -4 ft
3 10′ 17 +0′ 01 5.8 -0.0 0 ft
4 10′ 52 +0′ 36 5.5 -0.3 +105 ft
end 9′ 35 -0′ 41 6.3 +0.4 0 ft
Versus average of 10′ 16 min/mi

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Run 10:34 am

Parents are in town, so I got the chance to get in a run. As per usual my right hammy and my left kneecap both complained a little for the first 7 min. After about 15 min. I felt like the engine was primed. Obviously, I don’t feel “fast” but I did get comfortable, and felt like I was cruising.The temp is 75 Deg. and 73% humidity and climbing. Sticky, but not too bad. It rained in the last 1.5 mi. which was refreshing…

Activity

Route: Elev. Avg: 296 ft

Performance

Distance: 5.01 miles Goal: 9′ 00 min/mi pace for
5 miles

Map

Elevation (ft.)

Pace (min/mile)

Splits

Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 10′ 39 +1′ 47 5.6 -1.1 -82 ft
2 9′ 16 +0′ 24 6.5 -0.3 +46 ft
3 8′ 50 -0′ 02 6.8 +0.0 -46 ft
4 8′ 34 -0′ 18 7.0 +0.2 -10 ft
5 9′ 06 +0′ 14 6.6 -0.2 +91 ft
end ** ** ** ** ** ft
Versus average of 8′ 52 min/mi
** Insufficient data to calculate this split

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