Good thing I used the Camelbak!
For a long time I've tried to match music to beats per minute so that I could guage how my pace was doing... but it's very difficult to do. Luckily I found DJ Steveboy on iTunes podcasts, in the music section.
64°, 90% humidity when I ran this morning at 4:30am... i debated bringing any water at all and finally decided on the camelbak, since I needed to carry my phone this morning. Ended up drinking a lot of water. It was really humid.
Totals:
7.13 miles
9:18 avg pace
1014 calories burned
Wednesday, November 29, 2006
Tuesday, November 28, 2006
Tuesday
Ran 5.02 miles at North Marina Riverwalk. Avg pace = 8:53
temp= 68° hr=163 max
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Monday, November 27, 2006
Monday
a bit chilly
42 degrees at 4:15 am... I shouldn't complain, that's relatively warm compared to the rest of the country. So I did my usual route this morning, only thing different was that I wore my heart rate monitor. Lo and behold, it's the same as ever- my bpm is 145 or so unless I speed up or go up a hill. The highest I've seen it was 156 which it usually hits just as I crest the hill at the end of mile 7. I was down to 120 within a minute of stopping to walk and cool down after the run.
7.3 miles, 1:08:07, avg pace = 9:21, 1031 calories burned
hr= 143-156, avg bpm= 147
1 9:52
2 9:24
3 9:26
4 9:15
5 9:13
6 9:14
7 9:02
~.3 9:17
"Do not needlessly endanger your lives until I give you the signal."
-Dwight D. Eisenhower
42 degrees at 4:15 am... I shouldn't complain, that's relatively warm compared to the rest of the country. So I did my usual route this morning, only thing different was that I wore my heart rate monitor. Lo and behold, it's the same as ever- my bpm is 145 or so unless I speed up or go up a hill. The highest I've seen it was 156 which it usually hits just as I crest the hill at the end of mile 7. I was down to 120 within a minute of stopping to walk and cool down after the run.
7.3 miles, 1:08:07, avg pace = 9:21, 1031 calories burned
hr= 143-156, avg bpm= 147
1 9:52
2 9:24
3 9:26
4 9:15
5 9:13
6 9:14
7 9:02
~.3 9:17
"Do not needlessly endanger your lives until I give you the signal."
-Dwight D. Eisenhower
Saturday, November 25, 2006
Saturday
Taking the day off today. My legs are a little sore for some reason. I'll be at Below the Knee today and tomorrow.
Friday
Riverwalk Run
Rick and I went to the Riverwalk about noon, when it was in the 60's... He ran 5 miles and I ran 6.2. Quite a few people there since the weather was so nice and most people had the day off. Shorts and a singlet! My pace was 9:04 for the 10k; I'm a little sore from the 2 days in a row of hills on Tuesday and Wednesday
I'm going to take Saturday off, since I have to take my dog to the vet early, but run Sunday morning as the kickoff for the upcoming week. I'll try to get some morning runs in, since Rick will be back in 2 weeks and I promised him that I'd do lunch runs the whole time he's home on Christmas break.
Rick and I went to the Riverwalk about noon, when it was in the 60's... He ran 5 miles and I ran 6.2. Quite a few people there since the weather was so nice and most people had the day off. Shorts and a singlet! My pace was 9:04 for the 10k; I'm a little sore from the 2 days in a row of hills on Tuesday and Wednesday
I'm going to take Saturday off, since I have to take my dog to the vet early, but run Sunday morning as the kickoff for the upcoming week. I'll try to get some morning runs in, since Rick will be back in 2 weeks and I promised him that I'd do lunch runs the whole time he's home on Christmas break.
Wednesday, November 22, 2006
Wednesday
Lunch Hill Run with Rick
5.04 miles again at lunch with Rick. Average pace =9:04
I'm grateful for the Thanksgiving break. Rick is home from school so he and I can run together, which is very cool for me, since it doesn't happen very often anymore. Plus I have Thursday and Friday off, which means I can get some things done, including cleaning out my jeep. I have a tendency to throw stuff in the back. Empty and full water bottles, energy bars, sweatshirts, wind pants, wet gloves, towels, shoes... I think there's a little of everything back there. On the passenger seat there are 3 separate sets of mp3 player headphones. no telling what's under the seat. All of that will get cleaned up!
5.04 miles again at lunch with Rick. Average pace =9:04
I'm grateful for the Thanksgiving break. Rick is home from school so he and I can run together, which is very cool for me, since it doesn't happen very often anymore. Plus I have Thursday and Friday off, which means I can get some things done, including cleaning out my jeep. I have a tendency to throw stuff in the back. Empty and full water bottles, energy bars, sweatshirts, wind pants, wet gloves, towels, shoes... I think there's a little of everything back there. On the passenger seat there are 3 separate sets of mp3 player headphones. no telling what's under the seat. All of that will get cleaned up!
Tuesday
Lunch run = 5 miles
It was 20 something degrees here Tuesday morning so I decided on a lunch run ;-)
At least by then the sun was out, and it was in the upper 40s... I am such a wuss.
5.04 miles at the North Marina Riverwalk, which is basically out and back twice with a little extra thrown in. There is a 1/2 mile hill at the end, so i like to do this run a couple of times per week. My average pace today was 8:46
Something I've noticed is that as the distance of my long runs goes up, my normal easy runs get faster.
My son is home from college for a few days, so we'll run the same course at lunch today, then run on the main Riverwalk (River Club start point) Thursday and Friday mornings. He thinks he can run 6 miles and maybe more, so i'll probably do 10 miles each of those days. I'm just glad he's home and that we can run together.
It was 20 something degrees here Tuesday morning so I decided on a lunch run ;-)
At least by then the sun was out, and it was in the upper 40s... I am such a wuss.
5.04 miles at the North Marina Riverwalk, which is basically out and back twice with a little extra thrown in. There is a 1/2 mile hill at the end, so i like to do this run a couple of times per week. My average pace today was 8:46
Something I've noticed is that as the distance of my long runs goes up, my normal easy runs get faster.
My son is home from college for a few days, so we'll run the same course at lunch today, then run on the main Riverwalk (River Club start point) Thursday and Friday mornings. He thinks he can run 6 miles and maybe more, so i'll probably do 10 miles each of those days. I'm just glad he's home and that we can run together.
Sunday, November 19, 2006
Sunday
Recovery Day
20 miles yesterday was sort of brutal; today I'm just going to take it easy. Here's my plan for the coming week:
Mon: 7
Tue: 7
Wed: 5 hills
Thu: 7
Fri: 7
Sat: 15
This could change, since my son gets home from college on Tuesday night. He likes to run the 5 mile lunch route. He and i will run together on Saturday, but he will probably only run 6 miles.
20 miles yesterday was sort of brutal; today I'm just going to take it easy. Here's my plan for the coming week:
Mon: 7
Tue: 7
Wed: 5 hills
Thu: 7
Fri: 7
Sat: 15
This could change, since my son gets home from college on Tuesday night. He likes to run the 5 mile lunch route. He and i will run together on Saturday, but he will probably only run 6 miles.
Saturday, November 18, 2006
Saturday
20 mile run
So my goal of someday getting to the very end of the Riverwalk got a little closer today, as I made it onto Fort Benning and nearly to the end of the trail.
I started out at 5:40am in 42 degree weather. Nike dri-fit tights, l/s Adidas comp shirt, s/s tshirt over that, cap, light gloves, 70 oz camelback & hammer gel. And of course the iPod Nano. Clothing was just perfect. I was planning to run 10:00 average pace, since it was a longer run for me by a few miles.
1 10:36
2 10:13
3 10:19
4 9:01
5 9:14
6 9:40
7 10:25
8 10:07
9 10:22
10 10:29
11 11:20
12 10:02
13 9:48
14 9:40
15 9:53
16 10:07
17 10:17
18 10:38
19 10:26
20 10:46
---------
20.01 miles, total run time: 3:23:34, average pace = 10:10. Heart rate = 150. total calories burned = 2,805.
So my goal of someday getting to the very end of the Riverwalk got a little closer today, as I made it onto Fort Benning and nearly to the end of the trail.
I started out at 5:40am in 42 degree weather. Nike dri-fit tights, l/s Adidas comp shirt, s/s tshirt over that, cap, light gloves, 70 oz camelback & hammer gel. And of course the iPod Nano. Clothing was just perfect. I was planning to run 10:00 average pace, since it was a longer run for me by a few miles.
1 10:36
2 10:13
3 10:19
4 9:01
5 9:14
6 9:40
7 10:25
8 10:07
9 10:22
10 10:29
11 11:20
12 10:02
13 9:48
14 9:40
15 9:53
16 10:07
17 10:17
18 10:38
19 10:26
20 10:46
---------
20.01 miles, total run time: 3:23:34, average pace = 10:10. Heart rate = 150. total calories burned = 2,805.
Friday, November 17, 2006
Thursday
Stayed up late late putting in IP phones, did not run . Bummer.
Read this: http://www.physicalmind.com/ultramarathonman.htm about someone's encounter with Dean Karnazes during his run across the United States. He is such a role model and average guy. The writer touches on some of the things that makes running such an addictive passion. It's worth reading.
Dean's blog has some great photos of his run. I wish he was coming through Georgia!
Read this: http://www.physicalmind.com/ultramarathonman.htm about someone's encounter with Dean Karnazes during his run across the United States. He is such a role model and average guy. The writer touches on some of the things that makes running such an addictive passion. It's worth reading.
Dean's blog has some great photos of his run. I wish he was coming through Georgia!
Wednesday, November 15, 2006
Saturday, November 11, 2006
Saturday
Long Run
16.5 miles on the Columbus Riverwalk; avg pace = 9:38. calories burned = 2520. This is the longest run I've done in years and at times it was really brutal. I went through 76 ounces of water and ate gels every 30 minutes. Glad I did it and now, a couple of hours later, i feel pretty good. It was 53 degrees and my normal 53 degree clothing was a little warm. Doing it again I would wear a light singlet and a tshirt over that.
1 8:52
2 9:20
3 9:09
4 8:52
5 10:07 (slowed down a bit, i had planned on running a 9:40 pace or so)
6 9:47
7 9:53
8 9:54
9 9:50
10 9:47
11 12:10 (stopped to refill water & repack camelbak)
12 9:24
13 9:25
14 9:16
15 9:23
16 9:12
.48 9:18
16.5 miles on the Columbus Riverwalk; avg pace = 9:38. calories burned = 2520. This is the longest run I've done in years and at times it was really brutal. I went through 76 ounces of water and ate gels every 30 minutes. Glad I did it and now, a couple of hours later, i feel pretty good. It was 53 degrees and my normal 53 degree clothing was a little warm. Doing it again I would wear a light singlet and a tshirt over that.
1 8:52
2 9:20
3 9:09
4 8:52
5 10:07 (slowed down a bit, i had planned on running a 9:40 pace or so)
6 9:47
7 9:53
8 9:54
9 9:50
10 9:47
11 12:10 (stopped to refill water & repack camelbak)
12 9:24
13 9:25
14 9:16
15 9:23
16 9:12
.48 9:18
Friday, November 10, 2006
Friday
Morning Run
I didn't run yesterday afternoon, but I managed to get a run in this morning early. 54 degrees at 4:15 am.
8.22 miles @ avg 9:11 pace, 1176 calories, hr= 150
1 9:50
2 9:15
3 9:06
4 9:05
5 9:08
6 8:49
7 9:04
8 9:07
.22 9:22
total = 1:15:30
Miles 3 thru 8 felt really good
I didn't run yesterday afternoon, but I managed to get a run in this morning early. 54 degrees at 4:15 am.
8.22 miles @ avg 9:11 pace, 1176 calories, hr= 150
1 9:50
2 9:15
3 9:06
4 9:05
5 9:08
6 8:49
7 9:04
8 9:07
.22 9:22
total = 1:15:30
Miles 3 thru 8 felt really good
Thursday, November 09, 2006
Thursday
2 Workouts Today
Ran 5.21 miles @ 9:22 pace this morning, early. hr= 150
I'll try to do 5 miles either at lunch or after work. The weather is supposed to be 68 degrees at noon today.
Ran 5.21 miles @ 9:22 pace this morning, early. hr= 150
I'll try to do 5 miles either at lunch or after work. The weather is supposed to be 68 degrees at noon today.
Wednesday, November 08, 2006
Wednesday
4:30 am run
Didn't run yesterday due to rain and lightning. This morning was 54 degrees with 5-10 mph winds. Pretty nice. L/S sphere tshirt, tights, cap, gloves (came off at 2 miles). Ran in the Gel Nimbus. 7.68 miles at avg pace = 9:22
Was telling someone yesterday that not too long ago I thought that I'd never get back to where I was comfortably running 6 miles a day. That just seemed like an impossible goal. Now I would hardly consider limiting myself to just 6 miles a day.
This morning was a great run. I ran with a straight spine the whole way and with a midfoot strike the whole way... just sort of droned on and went past my usual halfway point. i think 8 miles might be the standard morning run from now on, if I can get out the door a little earlier.
Didn't run yesterday due to rain and lightning. This morning was 54 degrees with 5-10 mph winds. Pretty nice. L/S sphere tshirt, tights, cap, gloves (came off at 2 miles). Ran in the Gel Nimbus. 7.68 miles at avg pace = 9:22
Was telling someone yesterday that not too long ago I thought that I'd never get back to where I was comfortably running 6 miles a day. That just seemed like an impossible goal. Now I would hardly consider limiting myself to just 6 miles a day.
This morning was a great run. I ran with a straight spine the whole way and with a midfoot strike the whole way... just sort of droned on and went past my usual halfway point. i think 8 miles might be the standard morning run from now on, if I can get out the door a little earlier.
Monday, November 06, 2006
Monday
4:15 am run
52 degrees, 5-10mph wind. l/s sphere tee, illum.cap, refl.vest, tights, lw gloves. OK. Not quite a full moon but close, very nice run. New Gel Cumulus were perfect. 7.21 miles, average pace = 9:34. Heart rate = 138 bpm :-) easy run
1 10:00
2 9:21
3 9:33
4 9:22
5 9:20
6 9:41
7 9:38
.2 9:21
52 degrees, 5-10mph wind. l/s sphere tee, illum.cap, refl.vest, tights, lw gloves. OK. Not quite a full moon but close, very nice run. New Gel Cumulus were perfect. 7.21 miles, average pace = 9:34. Heart rate = 138 bpm :-) easy run
1 10:00
2 9:21
3 9:33
4 9:22
5 9:20
6 9:41
7 9:38
.2 9:21
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