Run 10/27/08

Here's a quick one. It was cold, dark and windy. Actually, it got too dark too soon (probably a storm a'comin'), so I headed for the track. I know, I know, the track is not my friend. But we were finally on good terms. The run was only 15min long. That's not quite long enough to jack anything up. Or maybe it was because I switched back into my Adidas this week. In any case, it was pretty decent. And on that note, I'm gonna get some grub. I'm starving. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/27/08 Up/Downhill: [+36/-36] Time: 06:28 PM Difficulty: 1.0 / 5.0 Weather: Overcast 53 F temp; 39% humidity 53 F heat index; winds NW 7 Performance Distance: 1.70 miles Time: 0:15:00 Speed: 6.8 mph Pace: 8' 50 /mi Heart Rate: 158 bpm (Avg) Calories: 185 192 bpm (Peak) Notes Cool Down = .32mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 04m 28% 0.52 mi Zone 4 160 - 180 0h 04m 31% 0.53 mi Zone 3 140 - 160 0h 01m 9% 0.16 mi Zone 2 120 - 140 0h 03m 21% 0.34 mi Zone 1 100 - 120 0h 00m 3% 0.05 mi (none) out of range 0h 01m 7% 0.12 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 10 +0' 20 6.5 -0.3 141 0 ft end 8' 22 -0' 28 7.2 +0.4 184 0 ft Versus average of 8' 50 min/mile

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Bike 10/26/08

I got in a quick ride after work before it got too dark. I really need to invest in headlights and such. It wasn't as glorious as my longer rides, but it was still nice to get out. And I feel the need to mention that I really suck lately with keeping up with all your blogs. I'm sorry. You're not forgotten. I just haven't been in my Google Reader these days. I will catch up though. I promise. So bear with me if you see me leaving comments on something you blogged a month ago. LOL. Activity Route: Park and Around the Way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -17 ft Date: 10/26/08 Up/Downhill: [+254/-271] Time: 05:30 PM Difficulty: 1.9 / 5.0 Performance Distance: 5.75 miles Time: 0:34:19 Speed: 10.1 mph Pace: 5' 56 /mi Heart Rate: 127 bpm (Avg) Calories: 243 150 bpm (Peak)

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Run 10/25/08

I wasn't in the mood for running. And I was thinking I'd completely skip it, especially with the weather being all crappy (rain). But I sucked it up and took my butt to the Y. It's about time I use my membership for something. Anyway, treadmill running sucked. The good thing is the Y has fancy treadmills that come with wide screen TVs. So I watched part of The Ring. I also spent a big chunk of time watching the fancy monitor. I've run on a treadmill before, but it just seemed harder this time. Where I thought I would have picked up the pace, I just didn't. At least I ran. I'm supposed to run four times a week. But with work cutting into my day (and making me feel like crap), and with the days getting shorter, I'm just not into it. I guess that's what happens this time of year. Someone please tell me that I'm not alone. And on that note, I think I'm gonna treat myself to a fruity rum drink. Enjoy your weekend! Activity Route: Treadmill Elev. Avg: 0 ft Location: Mount Laurel, NJ Elev. Gain: +0 ft Date: 10/25/08 Up/Downhill: [+0/-0] Time: 04:30 PM Difficulty: 1.9 / 5.0 Performance Distance: 5.95 miles Time: 1:00:00 Speed: 6.0 mph Pace: 10' 05 /mi Heart Rate: 180 bpm (Avg) Calories: 665 194 bpm (Peak) Notes Incline = 1.0 Cool Down = .12mi

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Run 10/21/08

I'm tired, so I'm gonna make this short. I ran, I loved it until my fibula started bothering me in mile 3. I think it's that damn track. Track running doesn't agree with me. Luckily, it didn't get any worse. And on that note, I'm gonna watch Family Guy. Night all. Activity Route: Track Elev. Avg: 37 ft Location: Willingboro, NJ Elev. Gain: -4 ft Date: 10/21/08 Up/Downhill: [+104/-108] Time: 06:33 PM Difficulty: 2.0 / 5.0 Weather: A Few Clouds 56 F temp; 33% humidity 56 F heat index; winds NW 10 G 23 Performance Distance: 5.98 miles Time: 1:00:00 Speed: 6.0 mph Pace: 10' 02 /mi Heart Rate: 166 bpm (Avg) Calories: 669 186 bpm (Peak) Notes Cool Down = .4mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 25m 42% 2.59 mi Zone 4 160 - 180 0h 33m 55% 3.27 mi Zone 3 140 - 160 0h 02m 3% 0.22 mi Zone 2 120 - 140 0h 00m 0% 0.00 mi Zone 1 100 - 120 0h 00m 0% 0.00 mi (none) out of range 0h 04m 6% 0.39 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 16 +0' 14 5.8 -0.2 117 0 ft 2 10' 14 +0' 12 5.9 -0.1 168 -3 ft 3 10' 06 +0' 04 5.9 -0.1 175 0 ft 4 9' 59 +0' 03 6.0 -0.0 180 +4 ft 5 9' 51 -0' 11 6.1 +0.1 182 0 ft end 9' 45 -0' 17 6.2 +0.2 184 -3 ft Versus average of 10' 02 min/mile

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Bike 10/19/08

I just wanted to check in real quick. I rode today, and it was glorious. I've had stuff on my mind and biking really helped. I didn't think about my issue at all. I just enjoyed the ride. And I got a pretty good work out. My heart rate was higher than usual for biking. But it's still way low compared to when I'm running. Anyway, I need to finish laundry and tend to my dinner. I'm making red beans again, but I'm adding some Jamaican boiled dumplings. If y'all haven't tried Jamaican dumplings (boiled or fried), y'all need to get up on it. It's some good eatin'. Activity Route: Park and Around the Way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -28 ft Date: 10/19/08 Up/Downhill: [+839/-867] Time: 04:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 12.13 miles Time: 1:10:00 Speed: 10.4 mph Pace: 5' 46 /mi Heart Rate: 132 bpm (Avg) Calories: 604 165 bpm (Peak) Notes Max Speed = 20.9

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Run 10/18/08

I'm completely off schedule. I didn't see 90min of running in the cards for me today. First, I had to see if my fibula would hold up. And I had no issues, thank goodness. But I just wasn't into being out for so long. It will be a few runs before I get my time back up. So I did what I did and was done with it. Yesterday, I was thinking I wouldn't get out at all. At least I got out and did a lil sumthin'. And for tomorrow, biking is on schedule, IF I'm not a lazy bum. But the way I've been feeling, I could use a long bike ride. We'll see. And since today's food only consisted of coffee, steel cut oatmeal, and some Tings (I know, I'm bad), I really need fix a plate of some real food. Enjoy your weekend! Activity Route: Park Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -26 ft Date: 10/18/08 Up/Downhill: [+121/-147] Time: 03:40 PM Difficulty: 1.7 / 5.0 Weather: A Few Clouds 57 F temp; 43% humidity 57 F heat index; winds NE 7 G 21 Performance Distance: 4.03 miles Time: 0:38:38 Speed: 6.3 mph Pace: 9' 35 /mi Heart Rate: 176 bpm (Avg) Calories: 449 195 bpm (Peak) Notes Cool down = .53mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 25m 64% 2.64 mi Zone 4 160 - 180 0h 09m 24% 0.99 mi Zone 3 140 - 160 0h 05m 13% 0.52 mi Zone 2 120 - 140 0h 01m 2% 0.12 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 57 +0' 22 6.0 -0.2 151 -49 ft 2 9' 38 +0' 03 6.2 -0.0 179 +4 ft 3 9' 21 -0' 14 6.4 +0.1 188 +4 ft 4 9' 25 -0' 10 6.4 +0.1 191 +20 ft end ** ** ** ** 195 ** ft Versus average of 9' 35 min/mile ** Insufficient data to calculate this split

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Run 10/14/08 and Bike 10/15/08

Run 10/14/08 Talk about being annoyed. So I go out feeling rested and such. And as I head into mile 3 the right head of fibula starts to bother me. I was supposed to run for 45min but stopped short because it just kept getting worse. Looking at the splits, you can tell something was bothering me. It just pisses me off because I never know when it's going to bother me. Some days I'm 100% and nothing bothers me at all. I don't know. I'm just annoyed. Maybe it was the track. Who knows. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/14/08 Up/Downhill: [+55/-55] Time: 06:34 PM Difficulty: 1.6 / 5.0 Weather: Fair 69 F temp; 65% humidity 69 F heat index; winds Calm Performance Distance: 3.38 miles Time: 0:33:37 Speed: 6.0 mph Pace: 9' 56 /mi Heart Rate: 177 bpm (Avg) Calories: 377 190 bpm (Peak) Notes Cool Down = .4mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 22m 65% 2.22 mi Zone 4 160 - 180 0h 11m 33% 1.11 mi Zone 3 140 - 160 0h 00m 2% 0.07 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 58 +0' 02 6.0 -0.0 162 0 ft 2 9' 30 -0' 26 6.3 +0.3 183 -4 ft 3 10' 14 +0' 18 5.9 -0.1 184 +3 ft end 10' 05 +0' 09 5.9 -0.1 186 0 ft Versus average of 9' 56 min/mile

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Bike 10/15/08 I woke up with the worst headache. I stayed in bed for a good portion of the day. I napped for an hour or two and didn't feel any better. It's a nice day, with our little Indian Summer and all. And I wanted to get out and do something. Maybe some fresh air and sunlight will do a body good. But first, I went to Produce Junction to hook up some veggies for tonight's dinner. Yeah, I'm on a roll with my cooking. I've been really lazy with my food the past few weeks. But I'm actually gonna do a lil sumthin' sumthin' tonight. I'm in the mood for soba noodles with veggies, browned tofu and some type of tahini sauce. That reminds me, I'm running low on miso. So I got back, threw the veggies in the fridge and headed out to the park. I like the park for running but for biking, not so much. The bike path is full of joggers and walkers. You can easily walk or run around somebody. It's not so easy on a bike though. A couple didn't hear me coming at all. I had to say, "Excuse me," so I wouldn't run them down. There was really no where for me to go really. I left the park and road around the 'hood with no route in mind. I didn't know where I was going and I didn't care. I don't mind riding on the same streets. It's a completely different story running though. It's a pain to see the same thing over and over again on foot. Anyway, I'm thinking I'll try to run a bit tomorrow and see how the fibula thingy feels. Wish me luck. Activity Route: Park and around the way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -19 ft Date: 10/15/08 Up/Downhill: [+344/-363] Time: 04:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.35 miles Time: 1:10:52 Speed: 9.6 mph Pace: 6' 15 /mi Heart Rate: 124 bpm (Avg) Calories: 490 151 bpm (Peak)