Run 12/29/08

I left work today with no headache and the weather was pretty decent, so I figured why not? So I did a little something. Something is better than nothing. Hopefully I'll get back into the swing of things. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 12/29/08 Up/Downhill: [+59/-59] Time: 06:38 PM Difficulty: 1.5 / 5.0 Weather: Fair 41 F temp; 46% humidity 41 F heat index; winds SW 5 Performance Distance: 3.00 miles Time: 0:29:10 Speed: 6.2 mph Pace: 9' 43 /mi Heart Rate: 176 bpm (Avg) Calories: 333 192 bpm (Peak) Notes Cool Down = .30mi 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 18m 63% 1.94 mi Zone 4 160 - 180 0h 08m 29% 0.84 mi Zone 3 140 - 160 0h 02m 7% 0.23 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.03 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' 05 +0' 22 5.9 -0.2 160 -3 ft 2 9' 37 -0' 06 6.2 +0.1 184 +3 ft end 9' 27 -0' 16 6.3 +0.1 189 0 ft Versus average of 9' 43 min/mile

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Run 12/27/08

It's been a hot minute since I ran a decent mileage. So I figured I'd go for four. I know that's not a big deal, but I'm still easing back into things. Although my splits didn't come out the way I'd like, I must say that this is the most consistent run I've had in a while. I took the bike path through the park instead of the road. It was harder than I remember. I went twice around. My legs will definitely feel it in the morning. Hell, I feel it now. But it's a good soreness. It's good to know that my legs still work. And on that note, I'm out. Have a great weekend, everyone! Activity Route: Park Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: -37 ft Date: 12/27/08 Up/Downhill: [+104/-141] Time: 02:08 PM Difficulty: 1.7 / 5.0 Weather: Overcast 52 F temp; 86% humidity 52 F heat index; winds SW 5 Performance Distance: 4.01 miles Time: 0:38:48 Speed: 6.2 mph Pace: 9' 41 /mi Heart Rate: 180 bpm (Avg) Calories: 447 197 bpm (Peak) Notes Cool Down = .49mi 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 29m 74% 2.99 mi Zone 4 160 - 180 0h 09m 22% 0.91 mi Zone 3 140 - 160 0h 01m 4% 0.17 mi Zone 2 120 - 140 0h 00m 0% 0.01 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' 45 +0' 04 6.2 -0.0 159 -59 ft 2 9' 38 -0' 03 6.2 +0.0 185 +26 ft 3 9' 38 -0' 03 6.2 +0.0 188 -26 ft end 9' 42 +0' 01 6.2 -0.0 191 +23 ft Versus average of 9' 41 min/mile

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Run 12/25/08

I went out for a short Christmas run. The weather was pretty decent, so I figured, why not? It was 45, but I still should have worn gloves. Oh well. It's just that my gloves are massive and made for throwing snowballs and such. I figured I could do without them. Everything else was cool though. So I set out for a 30min run. Then I felt like I didn't even want to be there, so I decided on a 2mi run. But then I started to feel somewhat normal, so I opted for a 3mi run. Yeah, like the extra couple of minutes would have killed me or something. I'm not a fan of running by time. I prefer running by mileage. I can finish it up as quickly or as slowly as I want. If I run by time, I can't get it over with any quicker. Well, there's nothing else to report. I'm feeling all bah humbuggy and such. So I'm going to watch Family Guy dvds to avoid all those horrible Christmas movies/specials. I hope everyone is enjoying the holidays (whatever it is you celebrate). Merry Chrismahanukwanzakah! Music: Offering by Osunlade I love, Love, LOVE Osunlade. I have five albums so far. Check him out. Activity Route: Park Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: -45 ft Date: 12/25/08 Up/Downhill: [+82/-127] Time: 12:48 PM Difficulty: 1.6 / 5.0 Weather: Fair 45 F temp; 45% humidity 45 F heat index; winds NW 13 G 17 Performance Distance: 3.00 miles Time: 0:27:58 Speed: 6.4 mph Pace: 9' 19 /mi Heart Rate: 165 bpm (Avg) Calories: 331 198 bpm (Peak) Notes Cool Down = .61mi 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 18m 64% 1.97 mi Zone 4 160 - 180 0h 06m 21% 0.64 mi Zone 3 140 - 160 0h 00m 0% 0.03 mi Zone 2 120 - 140 0h 00m 0% 0.02 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 03m 12% 0.36 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 37 +0' 18 6.2 -0.2 124 -59 ft 2 9' 19 +0' 00 6.4 -0.0 185 +4 ft 3 9' 00 -0' 19 6.7 +0.2 194 +10 ft end ** ** ** ** 197 ** ft Versus average of 9' 19 min/mile ** Insufficient data to calculate this split

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Run 12/17/08

Running is more difficult than I remember. It's going to take some time until I'm back to where I was. So I just took it easy. Oddly enough, I ran faster than I thought. Anyway, nothing was really wrong with me. I'm just not finding running as enjoyable as it once was. And I know it's because I went almost 3 weeks without it. The less active you are, the less active you want to be. I want to get back to wanting to run again. If only I could fast forward to Spring. Activity Route: Park Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: -55 ft Date: 12/17/08 Up/Downhill: [+82/-137] Time: 02:14 PM Difficulty: 1.6 / 5.0 Weather: Overcast 42 F temp; 85% humidity 42 F heat index; winds W 9 Performance Distance: 3.14 miles Time: 0:30:00 Speed: 6.3 mph Pace: 9' 33 /mi Heart Rate: 179 bpm (Avg) Calories: 347 195 bpm (Peak) Notes Cool Down = .76mi 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 20m 68% 2.15 mi Zone 4 160 - 180 0h 08m 28% 0.87 mi Zone 3 140 - 160 0h 00m 0% 0.01 mi Zone 2 120 - 140 0h 00m 0% 0.00 mi Zone 1 100 - 120 0h 01m 3% 0.12 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 40 +0' 07 6.2 -0.1 159 -59 ft 2 9' 36 +0' 03 6.2 -0.0 186 +4 ft 3 9' 29 -0' 04 6.3 +0.0 191 +10 ft end 8' 53 -0' 40 6.8 +0.5 193 -9 ft Versus average of 9' 33 min/mile

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Run 12/15/08

I didn't get around to blogging this one. You're not missing much. Twenty boring minutes around the track. At least the weather was nice. Be back later to blog today's run. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: -3 ft Date: 12/15/08 Up/Downhill: [+26/-29] Time: 06:53 PM Difficulty: 1.4 / 5.0 Weather: Mostly Cloudy 62 F temp; 69% humidity 62 F heat index; winds S 7 Performance Distance: 2.12 miles Time: 0:20:00 Speed: 6.4 mph Pace: 9' 26 /mi Heart Rate: 154 bpm (Avg) Calories: 234 200 bpm (Peak) Notes Cool down = .22mi 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 12m 62% 1.37 mi Zone 4 160 - 180 0h 02m 12% 0.25 mi Zone 3 140 - 160 0h 00m 1% 0.03 mi Zone 2 120 - 140 0h 00m 0% 0.02 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 04m 23% 0.46 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 59 +0' 33 6.0 -0.4 121 -4 ft 2 9' 00 -0' 26 6.7 +0.3 192 +3 ft end 8' 11 -1' 15 7.3 +1.0 198 -3 ft Versus average of 9' 26 min/mile

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Run 12/13/08

It's been about 3 weeks since I ran. I know, I know, it's horrible. Most times, I have a pretty good reason not to (MIGRAINES). Then other times I have a not so good reason, like laziness. When you stop being active, you begin to lose the desire to be active. Winter time is not helping either. I just want to hibernate. So I made it out and it was about time. My clothes size is holding steady, but my stomach isn't as flat as I remember. Or maybe it's all in my head. Whenever you stop running, even for just a few days, you feel like you gain weight overnight. So on to the run, it felt very labored. That's what happens when you don't run for weeks. I actually felt like I was running in slow motion. But that's probably because my legs were numb. It's cold out. I really should put another layer under my gear. My core was fine though. I don't know. Maybe one of these days, I'll start going to bed early enough to be well rested for a morning run. I'm not feeling that I've been neglecting my running. And it's sad because I don't even stay up late anymore. Work makes me so tired. Leaving with a headache almost everyday takes a lot out of me. I've had days where I fall asleep around 9ish and still wake up tired. Maybe I need to go to bed as soon as I get home. That's sad. Anyway, I need to get my hot chocolate on. It's cold. Oh, and it was just 66° on Wednesday. And supposedly it will be 60ish on Monday. It's currently 28°. I hope I don't get sick. Activity Route: -- Elev. Avg: 37 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 12/13/08 Up/Downhill: [+52/-85] Time: 03:31 PM Difficulty: 1.7 / 5.0 Weather: Fair 33 F temp; 51% humidity 33 F heat index; winds N 7 Performance Distance: 2.13 miles Time: 0:20:32 Speed: 6.2 mph Pace: 9' 38 /mi Heart Rate: 181 bpm (Avg) Calories: 237 198 bpm (Peak) Notes I completely forgot to time my cool down walk. Oh well. 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 12m 60% 1.29 mi Zone 4 160 - 180 0h 07m 36% 0.77 mi Zone 3 140 - 160 0h 00m 2% 0.05 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 44 +0' 06 6.2 -0.1 169 -59 ft 2 9' 36 -0' 02 6.2 +0.0 191 +39 ft end 9' 02 -0' 36 6.6 +0.4 192 -13 ft Versus average of 9' 38 min/mile

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