Run 2/28/09

I made it. This week was tiring since I decided to make up two 60min runs from last week. Never again. I really wasn't feeling it when I started. I felt slow, and it felt labored. I told myself to nix the idea of running 75min and just go for 6.25mi. That was the magic number I needed to hit 70mi for the month. That's a lot for me. The most I've run is close to 60mi. Anyway, I started to feel better as I headed into mile 4. And once I hit 6.25mi, I knew I could last the entire time. So I made it, 7.78mi in 75min. I actually felt pretty good. But I definitely need my rest. I have a cold coming on that I need to handle. My throat started getting scratchy a couple days ago. And after the run, I started coughing badly. My chest hurt. So yeah, rest for me. Enough of my rambling. I'm off. Enjoy your weekend. Activity Route: Park Elev. Avg: 26 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 02/28/09 Up/Downhill: [+262/-295] Time: 03:28 PM Difficulty: 2.5 / 5.0 Weather: Fair 41 F temp; 39% humidity 41 F heat index; winds NE 8 Performance Distance: 7.78 miles Time: 1:15:00 Speed: 6.2 mph Pace: 9' 38 /mi Heart Rate: 163 bpm (Avg) Calories: 870 178 bpm (Peak) Notes Cool Down = .51mi 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 00m 0% 0.00 mi Zone 4 160 - 180 1h 04m 85% 6.73 mi Zone 3 140 - 160 0h 10m 13% 0.99 mi Zone 2 120 - 140 0h 01m 1% 0.10 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 01m 1% 0.11 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 04 +0' 26 6.0 -0.2 137 -50 ft 2 9' 59 +0' 21 6.0 -0.2 163 +7 ft 3 9' 45 +0' 07 6.2 -0.1 168 +3 ft 4 9' 31 -0' 07 6.3 +0.1 168 -10 ft 5 9' 33 -0' 05 6.3 +0.1 170 0 ft 6 9' 34 -0' 04 6.3 +0.0 170 -4 ft 7 9' 24 -0' 14 6.4 +0.2 172 +13 ft end 9' 07 -0' 31 6.6 +0.4 173 +6 ft Versus average of 9' 38 min/mile

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Run 2/27/09

A sista is still beat. I've run for 5 days straight. I have a long run tomorrow. Hopefully it will be a good one since I'll be sleeping in. I went to bed a little earlier last night, but I was so not ready to get up when the alarm rang. So yeah, I can't wait to be able to sleep past 6am. That's if I remember to turn off my alarm. Last week, I forgot to turn it off and was up at the crack of dawn for no good reason. Then, I couldn't get back to sleep. Yeah, I refuse to get down like that tomorrow. Anyway, I'm off to find some high protein meal to eat. TGIF!! Activity Route: Treadmill Elev. Avg: 0 ft Location: Mount Laurel, NJ Elev. Gain: +0 ft Date: 02/27/09 Up/Downhill: [+0/-0] Time: 06:45 PM Difficulty: 1.5 / 5.0 Performance Distance: 2.99 miles Time: 0:30:00 Speed: 6.0 mph Pace: 10' 02 /mi Calories: 321

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Run 2/26/2009

Six more miles on the treadmill today. And I hated every minute of it. A sista is beat. And on that note, I'm out. Activity Route: Treadmill Elev. Avg: 0 ft Location: Chester, PA Elev. Gain: +0 ft Date: 02/26/09 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.00 miles Time: 0:58:58 Speed: 6.1 mph Pace: 9' 49 /mi Calories: 680

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Run 2/25/09

I discovered that the gig has a fitness room. And the way I was feeling today, there was no way I was in the mood to head to the Y after work. I'd be too tempted to just drive home since it's an exit away. Anyway, I didn't want to die on the treadmill. I couldn't help but to watch the time and the mileage though. I decided to stop at 6mi instead of run for 60min. That extra minute and change would have killed me. You all know how I feel about the treadmill. Maybe I'd feel differently if I had one at home. Then I could set up whatever distraction necessary. My mp3 player is just not enough. Oh well. I'm not sure where I'm running tomorrow. It depends on how I'm feeling. And on that note, I need to get going. I have a few things to do before I go to bed. Night all. Activity Route: Treadmill Elev. Avg: 0 ft Location: Chester, PA Elev. Gain: +0 ft Date: 02/25/09 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.00 miles Time: 0:58:06 Speed: 6.2 mph Pace: 9' 41 /mi Calories: 680 Notes Cool Down = .11mi

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Run 2/24/09

Went to the Y after work. Got in 45min of running on the indoor track. Nothing else much to report there. I think eventually I'll start running in the morning. The gig will have overtime up for grabs. In that case, running after work won't work out. If only I was a morning person. Actually, if only I took my butt to bed earlier, getting up wouldn't be so hard to do. We'll see how that works.

This week is going to be tough. I know I shouldn't. But at the same time, I've been running for a lil bit now (almost 2yrs), so it may not be a big deal. But I'm going to attempt to make up the two 60min runs I skipped last week. I would like to get my mileage in for the month. If my legs aren't feeling it, I'll just go slower. I don't want to hurt anything. And I've been doing pretty well. The more I run, the better I get. BUT I run better once I've had a rest day in there somewhere. I've adjusted my schedule so that my next rest day is Sunday. We'll just have to see how that works out.

Running, Weekend Wrap Up and Such

I skipped two 60min runs last week. I know. Bad me. I did make one of them up somewhat from going out Friday night and dancing my ass off. Fluid was featuring reggae and some Indian music. I don't know about you, but I think Indian music is on point and would love to go to a party. Anyway, my upper abs are still a little sore. Oh, and then I spent Sunday doing laundry and cleaning and such. So that counts for something too, right? Today, I started my new gig. For one, Friday morning, I didn't know I'd be somewhere else today. But things ended up that way. Hopefully for the better. I hated my last job. And I'm sure you've read one too many posts about me having a migraine. Totally work related. Honestly, the skipping of one of last week's runs was work related. Yep, another headache. Damn job. Anyway, I packed my gear this morning and headed to the Y after work. There were only 15min to get in, so I figured I could deal with the treadmill. Good thing I didn't have to run any longer. I wouldn't have lasted. You know how I feel about the treadmill. I think I'll be on the indoor track for the rest of the week. So yeah, don't expect any stats. They'll just be estimates anyway. And on that note, I'm out. I have to finish prepping for tomorrow. You know, ironing clothes, making lunch and such. Have a great week! Activity Route: Treadmill Elev. Avg: 0 ft Location: Mount Laurel, NJ Elev. Gain: +0 ft Date: 02/23/09 Up/Downhill: [+0/-0] Time: 05:00 PM Difficulty: 1.0 / 5.0 Performance Distance: 1.58 miles Time: 0:15:00 Speed: 6.3 mph Pace: 9' 29 /mi Calories: 160

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Run 2/17/09

I've been too busy chit chatting with friends tonight. I kinda forgot to blog this one. Nothing much to report anyway. I ran. That's all you need to know. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 02/17/09 Up/Downhill: [+6/-3] Time: 06:56 PM Difficulty: 1.9 / 5.0 Weather: Fair 30 F temp; 48% humidity 30 F heat index; winds Calm Performance Distance: 3.08 miles Time: 0:30:00 Speed: 6.2 mph Pace: 9' 44 /mi Heart Rate: 165 bpm (Avg) Calories: 341 184 bpm (Peak) Notes Cool Down = .55mi 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 01m 4% 0.16 mi Zone 4 160 - 180 0h 21m 69% 2.16 mi Zone 3 140 - 160 0h 07m 25% 0.74 mi Zone 2 120 - 140 0h 00m 1% 0.05 mi Zone 1 100 - 120 0h 00m 1% 0.04 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 10' 08 +0' 22 5.9 -0.2 150 +3 ft 2 9' 43 -0' 01 6.2 -0.0 170 0 ft 3 9' 29 -0' 15 6.3 +0.2 173 0 ft end 8' 24 -1' 20 7.1 +0.9 183 0 ft Versus average of 9' 44 min/mile

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Run 2/16/2009

I did not want to get out of bed this morning. For one, I should have gone to bed sooner. I never got around to the chamomile tea nightcap. And two, I was sore. Yesterday's recovery run may have been overdoing it. But once I got out of bed, I was good to go. I prepared chamomile peppermint (loose) tea bags to bring with me to work. It was a nice relaxing treat in the middle of the day. After work, I headed to the track to get in 20min. But I set Garmin for distance instead of time. I wrapped up 2 miles a minute sooner. Oh well. It's good that I got it over with sooner though. I was cold. My legs were frozen and numb. I didn't feel any soreness, so that was a good thing. I'm not too sure why I felt so cold though. According to Bimactive, the temperature was the same as it was yesterday when I ran. Maybe it was more windy. Who knows? What's important is that I got it done. I didn't hate it. And I didn't hurt anything. So there's 30min on tap for tomorrow. Hopefully I won't jack it up and set Garmin for 3 miles. And on that note, I'm off to rummage through the kitchen. I'm getting my appetite back, for now. Night all. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 02/16/09 Up/Downhill: [+3/-0] Time: 06:17 PM Difficulty: 1.7 / 5.0 Weather: Fair 37 F temp; 38% humidity 37 F heat index; winds NW 6 Performance Distance: 2.00 miles Time: 0:18:59 Speed: 6.3 mph Pace: 9' 29 /mi Heart Rate: 160 bpm (Avg) Calories: 220 174 bpm (Peak) Notes Cool Down = .34mi 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 00m 0% 0.00 mi Zone 4 160 - 180 0h 14m 72% 1.45 mi Zone 3 140 - 160 0h 05m 26% 0.52 mi Zone 2 120 - 140 0h 00m 1% 0.03 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 00m 1% 0.04 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 35 +0' 06 6.2 -0.1 151 +3 ft end 9' 24 -0' 05 6.4 +0.0 171 0 ft Versus average of 9' 29 min/mile

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Recovery Run

I headed out for an easy recovery run. But it was more for my mental health than physical health. Yes, it felt good to get moving since my legs were feeling kind of stiff. But I really needed some Me Time. I spent the day zoning in and out thinking about this situation that's been bothering me. More than anything, I just needed to clear my head. So off to the track I went. I took it really easy and put no pressure on myself to meet some type of goal. Besides, I just ran 9.15mi yesterday and I really shouldn't be running today anyway. I just tried to zone out and listen to the music, stare into the sky, into the darkness, into headlights, into the stadium lights, checking out Orion and airplanes flying overhead. Just anything to get my mind off of my issues and the track. I truly hate track running. Luckily, I had it all to myself. So I found myself singing and praying, but mostly singing. And it felt good. During the cool down, I did lots of skipping. It was fun and felt good on the hamstrings. I also did some jogging, kicking my feet up to my butt, to loosen my quads. So I'm thinking I'll end the night with some chamomile tea. I haven't had it in a couple weeks. Tomorrow, I have 20min scheduled. I'm thinking it's going to be a slow one along with the other runs for the week. We'll see. It would help if I were eating properly. I haven't eaten enough in the past couple of days. Back in the day after a long run, I wanted to eat everything, including the kitchen sink. I was not that way yesterday after burning 1000+ calories. So on that note, I'm off to work on yesterday's calorie deficit, that I'm sure carried over into today. Night all. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 02/15/09 Up/Downhill: [+3/-0] Time: 06:36 PM Difficulty: 2.0 / 5.0 Weather: Fair 37 F temp; 36% humidity 37 F heat index; winds Calm Performance Distance: 4.34 miles Time: 0:45:00 Speed: 5.8 mph Pace: 10' 21 /mi Heart Rate: 158 bpm (Avg) Calories: 489 176 bpm (Peak) Notes Cool Down = .36mi 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 00m 0% 0.00 mi Zone 4 160 - 180 0h 34m 76% 3.39 mi Zone 3 140 - 160 0h 08m 17% 0.75 mi Zone 2 120 - 140 0h 00m 1% 0.05 mi Zone 1 100 - 120 0h 04m 8% 0.36 mi (none) out of range 0h 00m 1% 0.06 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 00 +0' 39 5.4 -0.4 134 +3 ft 2 10' 23 +0' 02 5.8 -0.0 163 0 ft 3 10' 11 -0' 10 5.9 +0.1 167 0 ft 4 10' 08 -0' 13 5.9 +0.1 170 0 ft end 9' 32 -0' 49 6.3 +0.5 173 0 ft Versus average of 10' 21 min/mile

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