Quick 3

I'm feeling better today so I made up Tuesday's 3miler. I have a slight headache now but nothing crazy, so that's good. It's getting darker sooner so I decided to go without music. It's not a huge deal. I can't see a long run without music though. I'm not that hardcore yet. Anyway, that's all for now. I'm going to cook something real quick and spend time flipping back and forth between the US Open and the DNC. Night all. Activity Route: Park Elev. Avg: 34 ft Location: Willingboro, NJ Elev. Gain: -43 ft Date: 08/28/08 Up/Downhill: [+75/-118] Time: 07:12 PM Difficulty: 1.5 / 5.0 Weather: Partly Cloudy 72 F temp; 57% humidity 72 F heat index; winds SE 3 Performance Distance: 3.00 miles Time: 0:27:18 Speed: 6.6 mph Pace: 9' 06 /mi Heart Rate: 169 bpm (Avg) Calories: 331 191 bpm (Peak) Notes Cool Down = .67mi 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 2% 0.06 mi 3 130 - 148 0h 02m 8% 0.24 mi 4 148 - 167 0h 05m 19% 0.58 mi 5 167 - 185 0h 15m 56% 1.70 mi (none) out of range 0h 03m 13% 0.43 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 27 +0' 21 6.3 -0.3 149 -53 ft 2 9' 04 -0' 02 6.6 +0.0 176 +3 ft 3 8' 45 -0' 21 6.8 +0.2 184 +6 ft Versus average of 9' 06 min/mile

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I feel like crap

I took Monday and Tuesday off because I was feeling like crap. I was too beat to run Monday after being out and about all weekend. And well Tuesday, I just had a ridiculous headache that I woke up with today. I was in and out of sleep with that damn headache. I was going to skip running today too. But then it went away for a bit, so I decided to fit a run in. Well, it turns out that the headache caught up with me in the first mile. It wasn't too bad though. It was more noticeable once I stopped running. In any case, my body was with it after the extra rest. The numbers speak for themselves. They also shocked the hell outta me. I guess I should rest more often. So tonight I will attempt to get to bed at a decent time. And I may take half a percoset if this headache goes from bearable to out of control. I hope to get rid of this soon. I have 8mi planned for Saturday. And depending on how I'm feeling, I may run 3mi tomorrow to make up for Tuesday. And I need to rest up just to catch up on my google reader. It is off the hook. I'll get up with y'all once I'm up to it. I hope everyone is feeling better than I am. Music: Hard Candy by Madonna I wonder if this album was the reason I ran the way I did. I've said it before (months ago) and I'll say it again. This album is hot. Go get it!! Activity Route: Park Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -53 ft Date: 08/27/08 Up/Downhill: [+104/-157] Time: 05:45 PM Difficulty: 2.0 / 5.0 Weather: Fair 75 F temp; 43% humidity 76 F heat index; winds E 7 Performance Distance: 4.50 miles Time: 0:42:16 Speed: 6.4 mph Pace: 9' 23 /mi Heart Rate: 173 bpm (Avg) Calories: 501 193 bpm (Peak) Notes Cool Down = .73mi 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 01m 2% 0.08 mi 3 130 - 148 0h 02m 5% 0.23 mi 4 148 - 167 0h 08m 19% 0.83 mi 5 167 - 185 0h 21m 50% 2.25 mi (none) out of range 0h 10m 24% 1.17 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 01 +0' 38 6.0 -0.4 147 -53 ft 2 9' 35 +0' 12 6.3 -0.1 173 +29 ft 3 9' 18 -0' 05 6.5 +0.1 180 -30 ft 4 9' 04 -0' 19 6.6 +0.2 187 +7 ft end 8' 40 -0' 43 7.0 +0.6 190 -6 ft Versus average of 9' 23 min/mile

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Playing Catch Up

I've been on the go ever since I ran yesterday. So I didn't have a chance to blog about it. In any case, my splits weren't good. I felt slow, but I had a decent pace overall. I didn't expect to finish as soon as I did. Anyway, I'm tired so I'm going to relax. I hope everyone had a great weekend. Activity Route: Park Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -26 ft Date: 08/23/08 Up/Downhill: [+187/-213] Time: 08:12 AM Difficulty: 2.0 / 5.0 Weather: Fair 69 F temp; 81% humidity 69 F heat index; winds NE 3 Performance Distance: 7.00 miles Time: 1:08:47 Speed: 6.1 mph Pace: 9' 49 /mi Heart Rate: 173 bpm (Avg) Calories: 787 190 bpm (Peak) Notes Cool Down = .44mi 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% 0.07 mi 2 111 - 130 0h 00m 0% 0.02 mi 3 130 - 148 0h 01m 1% 0.09 mi 4 148 - 167 0h 09m 12% 0.89 mi 5 167 - 185 0h 44m 64% 4.57 mi (none) out of range 0h 14m 21% 1.44 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 27 +0' 38 5.7 -0.4 136 -53 ft 2 9' 45 -0' 05 6.2 +0.0 171 +29 ft 3 9' 31 -0' 18 6.3 +0.2 176 -30 ft 4 9' 52 +0' 03 6.1 -0.0 182 +23 ft 5 9' 41 -0' 09 6.2 +0.1 180 -23 ft 6 9' 45 -0' 05 6.2 +0.1 185 +3 ft end 9' 44 -0' 02 6.2 +0.1 186 +23 ft Versus average of 9' 49 min/mile

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Need more rest

I left work early yesterday and spent the rest of the day in bed dealing with the most ridiculous headache ever. Luckily, my mom is in town. She hooked me up with some percoset. I took half. It didn't get rid of my headache completely but it helped A LOT. Needless to say, the 3miler on the calendar yesterday didn't happen. I felt much better today, although I woke up with a slight headache. It's still here now but nothing ridiculous like yesterday. So I decided to run. I just was not with it though. My arms and hips were getting sore. And I rarely feel sore while running. I was going to bag the run after 3mi but then I felt that if I got that far, I certainly could do the remaining 1.5mi. And I did. But I'm sure glad tomorrow is a rest day. I hope this whole thing is over with by the weekend. I have a 7miler planned followed by my friend's birthday bbq on Saturday that I'll be attending with the other half. It should be fun. But until then, I'm going to rest up. My headache is starting to get worse :( Music: Confessions on a Dance Floor by Madonna I'm sure this is a decent album but I just wasn't in the mood for dance music today. I figured I'd try something I haven't listened to yet. So much for that. I was still in the mood for something soulful that I can sing to. I don't know. My choices in music are completely unrelated to my running these days. It's all about what I'm in the mood to hear. I don't think music helps my running at all anymore. When I don't want to be bothered with selecting an album or playlist, I just go without. Sometimes, that's just easier. It's one less thing to worry about. Activity Route: Park Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 08/20/08 Up/Downhill: [+0/-0] Time: 01:41 PM Difficulty: 0 / 5.0 Weather: Fair 76 F temp; 35% humidity 76 F heat index; winds NW 5 Performance Distance: 4.50 miles Time: 0:45:03 Speed: 6.0 mph Pace: 10' 00 /mi Heart Rate: 136 bpm (Avg) Calories: 506 178 bpm (Peak) Notes Cool Down = .74mi I suspect the heart rate monitor is out of whack. The numbers are pretty low and the graph is all over the place. Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 04m 10% 0.47 mi 2 111 - 130 0h 11m 24% 1.10 mi 3 130 - 148 0h 13m 28% 1.27 mi 4 148 - 167 0h 11m 25% 1.16 mi 5 167 - 185 0h 04m 10% 0.47 mi (none) out of range 0h 02m 5% 0.26 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 24 +0' 24 5.8 -0.2 123 -- ft 2 10' 00 +0' 00 6.0 +0.0 129 -- ft 3 9' 54 -0' 06 6.1 +0.1 137 -- ft 4 9' 55 -0' 05 6.0 +0.0 147 -- ft end 9' 34 -0' 34 6.3 +0.3 149 -- ft Versus average of 10' 00 min/mile

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Amy and Me 4.5mi Easy

I just wanted to take it easy (especially after having only 4 hours of sleep). And I was in the mood for something laid back and soulful. So I went with Amy Winehouse. It made for a good run. I tried to sing a line in mile 4. Bad idea. I really needed to concentrate on breathing. I got a You go girl! from a couple of walkers wondering how many fricken times I would pass them. And one of my somewhat runner acquaintances joked, Didn't I see you in Beijing? Cute, but no. I am half Jamaican though. I'd like to think that some of that speed is in my bloodline somewhere (yeah, way deep down in there somewhere). Ah, maybe it's just wishful thinking. Music: Frank by Amy Winehouse This is Amy's first album. I love this album. I have to give girlfriend a lot of credit. She was about 18 when this album dropped. The typical 18 year old can't make music like this. I have her second album as well, but I haven't played one track yet. I'll get around to it one of these days. But until then, I'm hooked on Frank. Activity Route: Park Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -53 ft Date: 08/18/08 Up/Downhill: [+101/-154] Time: 07:03 PM Difficulty: 2.2 / 5.0 Weather: Fair 84 F temp; 42% humidity 84 F heat index; winds Vrbl 3 Performance Distance: 4.50 miles Time: 0:44:10 Speed: 6.1 mph Pace: 9' 48 /mi Heart Rate: 172 bpm (Avg) Calories: 504 190 bpm (Peak) Notes Cool Down = .72mi 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% 0.03 mi 3 130 - 148 0h 02m 5% 0.23 mi 4 148 - 167 0h 10m 22% 0.97 mi 5 167 - 185 0h 22m 49% 2.22 mi (none) out of range 0h 11m 24% 1.16 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 18 +0' 30 5.8 -0.3 149 -52 ft 2 9' 55 +0' 07 6.0 -0.1 170 +29 ft 3 9' 45 -0' 03 6.2 +0.1 178 -30 ft 4 9' 32 -0' 16 6.3 +0.2 185 +7 ft end 9' 14 -0' 34 6.5 +0.4 188 -6 ft Versus average of 9' 48 min/mile

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