Run 3/6/09

I finally got to run outside, YIPPEE!! It's was Kool and the Gang, however I felt like I was working with half the normal lung capacity. And it probably was with all the coughing I've been doing this week. I couldn't breathe as deeply as I would have liked to. But I didn't feel like I was struggling to catch my breath either. Maybe my music selection had something to do with that. Apparently, I was listening to "a mix of super soulful broken beat, nu jazz, and future soul tracks." I love Philadelphia for the underground music scene. And that's about all I love about the city. Anyway, I have 90 minutes for tomorrow's long run. That works out to about 9mi or so. I'm not 100%, so I just may run easy until I feel like stopping. I'll have to play it by ear. Music: Electric Soul Vol. 2 by DJ Lil' Dave Too bad this selection isn't available for download anymore. But if you're ever in Philly, you may want to catch one of his venues. Brotha puts his thing down. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 03/06/09 Up/Downhill: [+3/-0] Time: 07:33 PM Difficulty: 1.4 / 5.0 Weather: Fair 50 F temp; 60% humidity 50 F heat index; winds Calm Performance Distance: 2.19 miles Time: 0:20:00 Speed: 6.6 mph Pace: 9' 08 /mi Heart Rate: 160 bpm (Avg) Calories: 239 182 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 Zone 5 180 - 200 0h 01m 5% 0.14 mi Zone 4 160 - 180 0h 14m 73% 1.62 mi Zone 3 140 - 160 0h 01m 7% 0.16 mi Zone 2 120 - 140 0h 03m 16% 0.35 mi Zone 1 100 - 120 0h 00m 1% 0.04 mi (none) out of range 0h 00m 1% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 23 +0' 15 6.4 -0.2 145 +3 ft 2 9' 05 -0' 03 6.6 +0.0 174 0 ft end 8' 20 -0' 48 7.2 +0.6 180 0 ft Versus average of 9' 08 min/mile

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Run 2/2/09

Note to self: Don't forget to pack your sports bra the next time you head off to the Y.

I was kinda nervous that there would be a disaster running around in a strapless bra. Luckily, the girls stayed in place. Good bra, good bra. Other than that, the run was Kool and the Gang. It went by so fast. If I blinked, I would have missed it. I guess that's what happens when your last run is running a million laps for 60min. Today was only 20min. When I checked my watch, I only had a minute to go. Dang, where did the time go? Then I quickly sped up to do my fast run thing. I'm sure one guy thought I was chasing him. His average pace makes it look like I'm walking. But not at the end. I was on his heels. That's right, I'm coming for you sucka.

Anyway, that's all for now. I am absolutely starving and I so need to rectify the situation posthaste. Have a great night!

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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Run 11/3/08

I stayed home from work. I woke up with yet another headache. That's what work does to me. I wish I was exaggerating. I go to work, get a headache, come home, go to bed, and oftentimes wake up with the same damn headache. And this morning, I was just not feeling it. In any case, since I've been so bad with working out, I felt like I should have done something when my headache eased up. The bad thing is that the nausea didn't ease up. Yeah, I forgot to tell you about that part. I guess headaches and nausea kinda go hand in hand. Well, I made it through without tossing my cookies. And on that note, I think I'll try to make it an early night. I'm hoping to vote before work. I've never had issues voting before, but you'll never know who will decide to show up. But then again, there are a lot of polling places here for a town of about 40,000. So I'm not really worried. Anyway, I'm off. And don't forget to vote! Activity Route: Park Elev. Avg: 37 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 11/03/08 Up/Downhill: [+55/-88] Time: 02:57 PM Difficulty: 1.4 / 5.0 Weather: Mostly Cloudy 61 F temp; 64% humidity 61 F heat index; winds NW 5 Performance Distance: 2.15 miles Time: 0:20:00 Speed: 6.5 mph Pace: 9' 17 /mi Heart Rate: 171 bpm (Avg) Calories: 238 193 bpm (Peak) Notes Cool Down = .56mi 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 11m 55% 1.20 mi Zone 4 160 - 180 0h 06m 33% 0.71 mi Zone 3 140 - 160 0h 01m 5% 0.12 mi Zone 2 120 - 140 0h 01m 4% 0.10 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 01m 4% 0.09 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 24 +0' 07 6.4 -0.1 156 -52 ft 2 9' 17 -0' 00 6.5 +0.0 185 +30 ft end 8' 22 -0' 55 7.2 +0.8 192 -10 ft Versus average of 9' 17 min/mile

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Run 10/6/08

It was late and dark, so I went to the track. Nothing much to report there. It was a very easy run in my new Mizuno Wave Inspire 4 kicks. I'm alternating sneakers each week so I won't jack myself up. The pain of the head of fibula thingy is not fun. Thank goodness it hasn't made another appearance. So tomorrow calls for 60min. I'm not sure how I feel about that on a Tuesday, especially since I run after work. I just can't bring myself to wake up any earlier than I already do. It's sad. It's bad enough that I don't want to go to work. The only good thing about it is getting it out of the way. The few times I did run in the morning, I came home thinking I had something to do, completely forgetting that I ran earlier. Maybe one day I'll get it together and get to sleep at a decent hour. But until then, I'm running after work. And on that note, let's hope that I don't skip tomorrow night's run. Music: Sounds From The Thievery Hi-Fi by Thievery Corporation I forgot how much I love this group. I really should listen to them more often. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: -3 ft Date: 10/06/08 Up/Downhill: [+26/-29] Time: 06:53 PM Difficulty: 1.4 / 5.0 Weather: Mostly Cloudy 59 F temp; 49% humidity 59 F heat index; winds N 8 Performance Distance: 2.06 miles Time: 0:20:00 Speed: 6.2 mph Pace: 9' 43 /mi Heart Rate: 163 bpm (Avg) Calories: 227 185 bpm (Peak) Notes Cool Down = .06mi 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 03m 14% 0.32 mi Zone 4 160 - 180 0h 13m 65% 1.33 mi Zone 3 140 - 160 0h 03m 15% 0.31 mi Zone 2 120 - 140 0h 00m 2% 0.05 mi Zone 1 100 - 120 0h 01m 5% 0.11 mi (none) out of range 0h 00m 1% 0.03 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 00 +0' 17 6.0 -0.2 150 0 ft 2 9' 30 -0' 13 6.3 +0.1 177 -4 ft end 8' 42 -1' 01 6.8 +0.7 184 0 ft Versus average of 9' 43 min/mile

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