3mi Track Run

Got some stuff on my mind. Running helped. But now I'm back home with stuff on my mind. Oh well. In any case, I'm attempting to get my groove back. The more I run, the more I want to run. So that's a good thing. Music: Electricsoul mixed by DJ Lil Dave One of my favorite mixes to run to. Activity Route: -- Elev. Avg: 38 ft Location: -- Elev. Gain: +0 ft Date: 06/30/08 Up/Downhill: [+39/-39] Time: 07:17 PM Difficulty: 1.5 / 5.0 Performance Distance: 3.00 miles Time: 0:31:17 Speed: 5.8 mph Pace: 10' 26 /mi Heart Rate: 174 bpm (Avg) Calories: 337 194 bpm (Peak) Notes Cool Down = .29mi Some stretching and yoga poses Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.00 mi 2 111 - 130 0h 00m 0% 0.00 mi 3 130 - 148 0h 00m 0% 0.00 mi 4 148 - 167 0h 06m 20% 0.58 mi 5 167 - 185 0h 18m 59% 1.79 mi (none) out of range 0h 07m 22% 0.70 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 49 +0' 23 5.5 -0.2 156 0 ft 2 10' 16 -0' 10 5.8 +0.1 179 -3 ft end 10' 11 -0' 15 5.9 +0.1 187 +4 ft Versus average of 10' 26 min/mile

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Nice and Easy AND Muggy

I attempted a 4mi run today. I was hoping that I wouldn't get halfway into it and want to stop. And it's not like my muscles ever hurt or anything. I'd just rather walk and not work up so much of a sweat. You know, take it easy. In any case, I kept telling myself to go slow. I felt like I was going slower than my actual pace. I guess I did a pretty decent job considering the humidity. I like having moisturized skin but 96% humidity is just ridiculous. It's supposed to get up to 93*. That won't feel nice with this humidity. I'm just glad I got the run out of the way. So I'm getting to the point where I actually want to run again. I don't have any plans to race this year. Maybe I'll never race. But for right now, my goal is to be how I was before. I want to go back to when 4mi was a short run. And I actually enjoyed 8mi runs. Anyway, that's my goal. Hopefully I'll get there again. Music: Afro Strut by Amp Fiddler I really enjoyed this album. This is soulful and funky, and definitely not the typical R&B crap on the radio. Activity Route: -- Elev. Avg: 35 ft Location: Willingboro, NJ Elev. Gain: -46 ft Date: 06/28/08 Up/Downhill: [+101/-147] Time: 07:37 AM Difficulty: 1.7 / 5.0 Weather: Fog/Mist 72 F temp; 96% humidity 72 F heat index; winds SW 3 Performance Distance: 4.00 miles Time: 0:42:26 Speed: 5.7 mph Pace: 10' 37 /mi Heart Rate: 179 bpm (Avg) Calories: 454 200 bpm (Peak) Notes Cool Down = .67mi No fibula/knee issues!!! Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.00 mi 2 111 - 130 0h 00m 0% 0.01 mi 3 130 - 148 0h 00m 0% 0.01 mi 4 148 - 167 0h 07m 17% 0.68 mi 5 167 - 185 0h 13m 31% 1.23 mi (none) out of range 0h 23m 54% 2.22 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 05 +0' 28 5.4 -0.2 160 -55 ft 2 10' 42 +0' 05 5.6 -0.1 178 +39 ft 3 10' 15 -0' 22 5.8 +0.2 189 -36 ft end 10' 22 -0' 15 5.8 +0.1 196 +7 ft Versus average of 10' 37 min/mile

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I Think I Can't

I started out slow thinking I would try for 4mi today. But after getting 1.5mi in, I just wanted to take my butt home. And that's what I did. And now, I'm going to have one of these. Music: Beautiful Tomorrow by Blue Six Activity Route: -- Elev. Avg: 37 ft Location: Willingboro, NJ Elev. Gain: -16 ft Date: 06/25/08 Up/Downhill: [+52/-68] Time: 09:20 AM Difficulty: 1.4 / 5.0 Weather: Fair 74 F temp; 51% humidity 74 F heat index; winds Calm Performance Distance: 2.00 miles Time: 0:21:18 Speed: 5.6 mph Pace: 10' 39 /mi Heart Rate: 170 bpm (Avg) Calories: 223 192 bpm (Peak) Notes Cool down = .35mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 2% 0.04 mi 2 111 - 130 0h 00m 0% 0.01 mi 3 130 - 148 0h 01m 5% 0.10 mi 4 148 - 167 0h 05m 24% 0.47 mi 5 167 - 185 0h 10m 47% 0.97 mi (none) out of range 0h 04m 20% 0.44 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 00 +0' 21 5.5 -0.2 157 -49 ft end 10' 16 -0' 23 5.8 +0.2 184 +33 ft Versus average of 10' 39 min/mile

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Girl Power

I ran in my IRUNLIKEAGIRL shirt today. I love that shirt. I need to wear it more often. It just makes me feel good. Anyway, I'm surprised I ran tonight. It's just so uncomfortably muggy. That's not my cup of tea at all. I was going to give up at 2mi out of laziness. Who wants to run when it feels like you're inside a hot mouth? I mean, really. But I did 3mi and finished up with a cool down walk and some yoga poses. Actually, I've been doing a little yoga after every track run. I really should get back into a yoga routine. I just need to stop being lazy. Music: By Day By Night by Lizz Fields Yep, still in a soulful kinda mood... Activity Route: -- Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 06/23/08 Up/Downhill: [+42/-42] Time: 08:24 PM Difficulty: 1.8 / 5.0 Weather: Fair 76 F temp; 73% humidity 79 F heat index; winds Calm Performance Distance: 3.00 miles Time: 0:31:46 Speed: 5.7 mph Pace: 10' 35 /mi Calories: 339 Notes Cool down = over .25mi (didn't hit start on Garmin) Forgot the heart rate monitor again. No fibula/knee issues!! Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 58 +0' 23 5.5 -0.2 0 ft 2 10' 29 -0' 06 5.7 +0.1 -7 ft end 10' 22 -0' 13 5.8 +0.1 +6 ft Versus average of 10' 35 min/mile

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I jumped my bloated butt on the scale today expecting to see that I've gained a few pounds. It's not like my clothes are getting tighter. I haven't been exercising like I should, so I figured I gained something. Luckily, I haven't been pigging out. Now that I think about it, I haven't been eating much at all. For the most part, dinner is my main meal. Breakfast gets skipped (and a half cup of coffee doesn't count), peanut butter crackers are a snack, protein bar or PB&J for lunch, then home cooked food for dinner, and some type of late night snack. My work schedule is a lot earlier, which is good. But I don't make time for breakfast. And I never cared for eating much at lunch because I only have a half hour to work with. If I'm going to seriously enjoy my meal, I need more time. If I eat how I wanna eat, I'd end up passing out at my desk afterward. Wow, I went off on a tangent. In any case, what I wanted to say is that I lost about 5lbs since my last doctor's visit last month. That's not enough to get me into a size 4. Oh, I've decided that's my goal size. Not like I'm trying to lose weight, but I'm thinking that will look good on me being barely 5'5". Anything to make me look taller. I wanted to run earlier, but I ended up running a couple errands beforehand. I chose the park hoping to get some shade in the woods. The thing is, I had to run about a mile to get to the shaded area. So I just took it slow. Today's theme was Take My Time, thanks to track 2. I would have liked to attempt a long run today but that would not have been wise. It's that special time all women hate. So on top of feeling like crap, my energy level is supposed to be crap too. And really, who wants to get all hot and sweaty during that time? That's not my kind of party. Speaking of party, I need to head off to a house warming. Music: Play With The Changes by 4hero I was just in the mood for some soulful music today. Activity Route: -- Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: -16 ft Date: 06/21/08 Up/Downhill: [+59/-75] Time: 11:49 AM Difficulty: 1.8 / 5.0 Weather: A Few Clouds 83 F temp; 45% humidity 83 F heat index; winds Calm Performance Distance: 2.00 miles Time: 0:21:41 Speed: 5.5 mph Pace: 10' 51 /mi Calories: 223 Notes Cool Down = .34mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 17 +0' 26 5.3 -0.2 -49 ft end 10' 23 -0' 28 5.8 +0.2 +33 ft Versus average of 10' 51 min/mile

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Short and Sweet

I still need an attitude adjustment. So I went to the track for just 2mi. My mind was consumed with this thing that's bothering me. It made me run faster in the last mile. I had no fibula/knee issues today. It's funny because that began to bother me on Tuesday before I hit mile 2. Today, it didn't even show up. I guess you never know with these things. Well, I'm off to treat myself to some chocolate "ice cream" with strawberries. Music: Second Guess by Reel People Activity Route: -- Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: -4 ft Date: 06/19/08 Up/Downhill: [+45/-49] Time: 08:20 PM Difficulty: 1.4 / 5.0 Weather: A Few Clouds 73 F temp; 39% humidity 73 F heat index; winds W 3 Performance Distance: 2.00 miles Time: 0:20:34 Speed: 5.8 mph Pace: 10' 17 /mi Heart Rate: 176 bpm (Avg) Calories: 224 198 bpm (Peak) Notes Cool down = .28mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.02 mi 2 111 - 130 0h 00m 1% 0.03 mi 3 130 - 148 0h 00m 3% 0.06 mi 4 148 - 167 0h 02m 13% 0.24 mi 5 167 - 185 0h 10m 50% 0.97 mi (none) out of range 0h 06m 32% 0.70 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 01 +0' 44 5.4 -0.4 165 0 ft end 9' 34 -0' 43 6.3 +0.4 188 -3 ft Versus average of 10' 17 min/mile

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Stress Relief

Ignore the heart rate data. I guess it went haywire after the first mile. My average heart rate was 139 bpm and the max was 166 bpm. Then I guess the heart rate monitor and Garmin had a disagreement after that because it makes no sense. In any case, I decided to go to the track tonight. That's the best choice at night. Lots of people are out. It's kind of hard to get snatched up with so many people around. But anyway, I've been irritated, agitated, annoyed, aggravated and whatever word you can think of that means just about the same thing. I'm sure it's part hormonal, but my attitude right now is completely justified. I won't get into it. That's a whole other story for a whole other blog. But anyway, I figured a run would do my attitude some good. And honestly, whatever the heck that was bothering really didn't come into play on the track. I forgot all about it and concentrated on me and my right head of fibula. Yeah, that's bothering me again. I guess you never know if something is back to normal unless you run on it again. I really need to start doing yoga again. I did do a couple of poses in the parking lot before I left. Of course, I know I'm due for at least a half hour session. It's a shame because yoga hasn't even crossed my mind. Running has, but it sho nuff wasn't happening with last week's heat wave. Everyday felt like I woke up inside someone's mouth. Yeah, it was not nice. So I spent part of my run with tonight's dinner in my throat. I guess an hour and a half is not enough time to make sure my last meal doesn't come into play. I haven't listed my meals in a while. But since dinner was with me every step of the way and caused side cramps on the track, it deserves an honorable mention. Dinner: Roasted red pepper pesto with spinach, diced tomato and broiled tofu over penne pasta Music: Hard Candy by Madonna This cd is hot. Go get it!! Activity Route: -- Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 06/17/08 Up/Downhill: [+49/-49] Time: 08:17 PM Difficulty: 1.5 / 5.0 Weather: Fair 72 F temp; 42% humidity 72 F heat index; winds NW 10 G 20 Performance Distance: 3.00 miles Time: 0:33:04 Speed: 5.4 mph Pace: 11' 01 /mi Heart Rate: 78 bpm (Avg) Calories: 341 166 bpm (Peak) Notes Cool down = .63mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 02m 6% 0.20 mi 2 111 - 130 0h 01m 5% 0.14 mi 3 130 - 148 0h 01m 4% 0.13 mi 4 148 - 167 0h 05m 15% 0.48 mi 5 167 - 185 0h 00m 0% 0.00 mi (none) out of range 0h 21m 64% 1.95 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 05 +0' 04 5.4 -0.0 131 0 ft 2 10' 38 -0' 23 5.6 +0.2 45 -6 ft 3 11' 12 +0' 11 5.3 -0.1 37 +6 ft end ** ** ** ** -- ** ft Versus average of 11' 01 min/mile ** Insufficient data to calculate this split

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