Run 3/28/2009

BiM Active is still refusing to post to my blog. But whatever. I'm not going to dwell on that. The important thing is I ran the scheduled 90min, and I kicked ass. That would be 9.58mi @ 9:24 pace!! And get this, today's run felt a whole lot easier than yesterday's 15min burst of speed. I may continue to make short runs fast so that longer runs feel heavenly. That will just be my version of speed work. I'm still trying to get my mind around how much I've improved and how good I felt. I found myself thanking God somewhere around mile 6. Running is such a wonderful gift and I am so grateful. I hope I continue to improve and feel great every time I'm out there. I just hope that's not too much to ask.

So tomorrow, there's 45min on schedule. I'm going to treat it as a recovery run. Well, that's if I get out of bed. It's supposed to rain. And rain is good sleeping weather, so we shall see. Anyway, I hope everyone is enjoying the weekend. Happy Running!

Run 2/14/09

Today could have easily been a disaster. For one, I didn't eat well yesterday or today. Before I went out, I had Yerba Mate chai and Trader Joe's version of Honey Nut Cheerios. I threw some peanuts and raisins in a sandwich bag and headed out. Yes, bootleg trail mix would be my fuel. And two, it didn't help that I had to carry my 140+ pound self along with all my burdens. I've had some stuff on my mind and this is the first run that I actually took all of it with me. Running usually clears my mind. But that didn't set in until about 5 miles in. And just when I'm feeling pretty decent, my mp3 player shuts off. There was no way I was going to attempt finishing up with no music. I desperately needed a distraction. So I had to stop for a couple seconds to turn it back on. Next thing I know, I have 8 miles under my belt and just about 1 mile to go. Let me just tell you that the last mile was the worst. Most of it felt like it was uphill. It's hard to have a strong finish when you start mile 9 going uphill. But I did pretty well. I set a goal for a 10:00/mi. And I was afraid I wouldn't meet that goal with the way I started out. But it usually takes me a couple miles to get warmed up anyway. Sometimes the longer I run, the better my overall pace. For example, I ran 5k this week at a pace of 9:36. But I ran 7 miles last week at a pace of 9:27. Anyway, enough about that. To sum it up, I ran 9.15 mile in 90min (9:50 pace) and I'm damn proud of myself. And now, I must eat. I have a serious calorie deficit going on. Enjoy your weekend! Activity Route: Park Run Elev. Avg: 25 ft Location: Willingboro, NJ Elev. Gain: -55 ft Date: 02/14/09 Up/Downhill: [+351/-406] Time: 02:05 PM Difficulty: 2.7 / 5.0 Weather: Mostly Cloudy 41 F temp; 35% humidity 41 F heat index; winds NW 5 Performance Distance: 9.15 miles Time: 1:30:00 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 177 bpm (Avg) Calories: 1026 189 bpm (Peak) Notes Cool Down = .72mi 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 56m 62% 5.76 mi Zone 4 160 - 180 0h 38m 42% 3.85 mi Zone 3 140 - 160 0h 03m 3% 0.29 mi Zone 2 120 - 140 0h 01m 0% 0.08 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 10' 10 +0' 20 5.9 -0.2 149 -56 ft 2 10' 07 +0' 17 5.9 -0.2 174 +36 ft 3 9' 54 +0' 04 6.1 -0.0 175 -30 ft 4 9' 46 -0' 04 6.1 +0.0 182 +7 ft 5 9' 53 +0' 03 6.1 -0.0 181 +7 ft 6 9' 41 -0' 09 6.2 +0.1 182 -20 ft 7 9' 41 -0' 09 6.2 +0.1 186 +36 ft 8 9' 49 -0' 01 6.1 +0.0 182 -33 ft 9 9' 40 -0' 10 6.2 +0.1 185 +7 ft end 8' 50 -1' 00 6.8 +0.7 183 -9 ft Versus average of 9' 50 min/mile

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