Run + Swim + Recap

I haven't run in the park in weeks, but I went today. I didn't have time to fit a run in at the Y before swim class. See, I run at one Y (there are more treadmills and an indoor track) and have swim class at the other Y (closer to home). I didn't have time to be driving from town to town, so I sucked it up and went out in 87° with a heat index of 93°. Before I stepped out I prayed, "Lord, please don't let me crash and burn." I also blurted out a, "Lord, have mercy on me" somewhere in the middle of the run. I was expecting the heat to take me under since I've been running indoors lately. Thank God, it was overcast. If the sun was out, I'm pretty sure I would have been laid out. I was also expecting the little hills and inclines to get me since I've been running on extremely flat surfaces, i.e. track, treadmill. But that didn't bother me at all. What did bother me was the extremely thick air. I tried to slow my pace for consistent splits. But consistency is not my forte, so I decided to go with negative splits instead. Pretty graphs below. So I make it to my swim lesson on time. I have no idea how far I swam. At some points, there were others in the lane, so I would only go part way and back. I did some kicking drills (frog kick forward and backward, flutter kick forward and backward), breathing exercises, front crawl, competitive breaststroke, and backstroke. Now my shoulders and back are sore. It's okay though. I was expecting to be sore way before now. I was out dancing last night. Woke up fine though. And, now let me recap where I left off... 8/9 - 3mi Track (25:47 - 8:35 pace) 8/11 - 5mi Treadmill (50:00 - 10:00 pace) I began making an effort to run slower, since my mileage is getting up there. Really helps with recovery. Swim Lesson (30min - 550yd) 8/12 - 5mi Treadmill (50:00 - 10:00 pace) Yoga Class (1hr) Right before yoga 8/13 - 6mi Treadmill (60:00 - 10:00 pace) 8/15 - Namaste Yoga (25min Fit TV) Shimmy (2 x 20min Fit TV - Belly dancing and loving it) 8/16 - 10mi Treadmill (1:40 - 10:00 pace) With keeping my speed down, I didn't even feel this run the next day. So there is something to long SLOW distance runs, huh. Oh, and I must mention that I skipped a 5miler. If I keep my runs slow, I should have no problem making it up. But if I run outside, I can't guarantee a slower run. So we shall see. Activity Route: Park Elev. Avg: 27 ft Location: Willingboro, NJ Elev. Gain: -32 ft Date: 08/18/09 Up/Downhill: [+200/-232] Time: 05:30 PM Difficulty: 3.1 / 5.0 Weather: Partly Cloudy 87 F temp; 61% humidity 93 F heat index; winds Vrbl 3 Performance Distance: 5.00 miles Time: 0:48:02 Speed: 6.2 mph Pace: 9' 36 /mi Heart Rate: 169 bpm (Avg) Calories: 554 194 bpm (Peak) Notes Cool Down = .43mi 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 15m 31% 1.63 mi Zone 4 160 - 180 0h 25m 51% 2.57 mi Zone 3 140 - 160 0h 06m 12% 0.63 mi Zone 2 120 - 140 0h 03m 6% 0.28 mi Zone 1 100 - 120 0h 00m 0% 0.02 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' 54 +0' 18 6.1 -0.2 145 -49 ft 2 9' 49 +0' 13 6.1 -0.2 165 +16 ft 3 9' 39 +0' 03 6.2 -0.0 172 -19 ft 4 9' 23 -0' 13 6.4 +0.1 182 +17 ft end 9' 15 -0' 21 6.5 +0.2 184 +3 ft Versus average of 9' 36 min/mile

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