5 Mile Recovery

Treated this like a recovery run. So my only condition was to go SLOW. Good, because my body didn't want to go any faster. And I feel so much better now too. Only 3 miles on the agenda tomorrow. I can handle that. There may be a lil bit of speed thrown up in there too. We shall see. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 06/24/09 Up/Downhill: [+3/-0] Time: 05:01 AM Difficulty: 1.8 / 5.0 Weather: Fog/Mist 65 F temp; 93% humidity 65 F heat index; winds Calm Performance Distance: 5.00 miles Time: 0:51:23 Speed: 5.8 mph Pace: 10' 16 /mi Calories: 563 Notes Cool Down = .11mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 52 +0' 36 5.5 -0.3 +3 ft 2 10' 29 +0' 13 5.7 -0.1 0 ft 3 10' 16 +0' 00 5.8 -0.0 0 ft 4 10' 03 -0' 13 6.0 +0.1 0 ft end 9' 41 -0' 35 6.2 +0.4 0 ft Versus average of 10' 16 min/mile

Posted from bimactive.com

Post Race Recovery Run

I took an extra day off. I was sore. But I was pretty feeling decent today. So I headed to the track after work. It was nice and easy. Nothing else to report. And on that note, I'm out. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 05/06/09 Up/Downhill: [+0/-0] Time: 07:43 PM Difficulty: 1.8 / 5.0 Weather: Overcast 57 F temp; 86% humidity 57 F heat index; winds SE 5 Performance Distance: 5.00 miles Time: 0:47:46 Speed: 6.3 mph Pace: 9' 33 /mi Calories: 555 Notes Cool Down = .36mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 55 +0' 22 6.0 -0.2 0 ft 2 9' 36 +0' 03 6.2 -0.0 0 ft 3 9' 29 -0' 04 6.3 +0.0 0 ft 4 9' 28 -0' 05 6.3 +0.0 0 ft end 9' 20 -0' 13 6.4 +0.1 0 ft Versus average of 9' 33 min/mile

Posted from bimactive.com

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

Posted from bimactive.com