Run 10/18/08

I'm completely off schedule. I didn't see 90min of running in the cards for me today. First, I had to see if my fibula would hold up. And I had no issues, thank goodness. But I just wasn't into being out for so long. It will be a few runs before I get my time back up. So I did what I did and was done with it. Yesterday, I was thinking I wouldn't get out at all. At least I got out and did a lil sumthin'. And for tomorrow, biking is on schedule, IF I'm not a lazy bum. But the way I've been feeling, I could use a long bike ride. We'll see. And since today's food only consisted of coffee, steel cut oatmeal, and some Tings (I know, I'm bad), I really need fix a plate of some real food. Enjoy your weekend! Activity Route: Park Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -26 ft Date: 10/18/08 Up/Downhill: [+121/-147] Time: 03:40 PM Difficulty: 1.7 / 5.0 Weather: A Few Clouds 57 F temp; 43% humidity 57 F heat index; winds NE 7 G 21 Performance Distance: 4.03 miles Time: 0:38:38 Speed: 6.3 mph Pace: 9' 35 /mi Heart Rate: 176 bpm (Avg) Calories: 449 195 bpm (Peak) Notes Cool down = .53mi 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 25m 64% 2.64 mi Zone 4 160 - 180 0h 09m 24% 0.99 mi Zone 3 140 - 160 0h 05m 13% 0.52 mi Zone 2 120 - 140 0h 01m 2% 0.12 mi Zone 1 100 - 120 0h 00m 0% 0.01 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' 57 +0' 22 6.0 -0.2 151 -49 ft 2 9' 38 +0' 03 6.2 -0.0 179 +4 ft 3 9' 21 -0' 14 6.4 +0.1 188 +4 ft 4 9' 25 -0' 10 6.4 +0.1 191 +20 ft end ** ** ** ** 195 ** ft Versus average of 9' 35 min/mile ** Insufficient data to calculate this split

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Run 10/14/08 and Bike 10/15/08

Run 10/14/08 Talk about being annoyed. So I go out feeling rested and such. And as I head into mile 3 the right head of fibula starts to bother me. I was supposed to run for 45min but stopped short because it just kept getting worse. Looking at the splits, you can tell something was bothering me. It just pisses me off because I never know when it's going to bother me. Some days I'm 100% and nothing bothers me at all. I don't know. I'm just annoyed. Maybe it was the track. Who knows. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/14/08 Up/Downhill: [+55/-55] Time: 06:34 PM Difficulty: 1.6 / 5.0 Weather: Fair 69 F temp; 65% humidity 69 F heat index; winds Calm Performance Distance: 3.38 miles Time: 0:33:37 Speed: 6.0 mph Pace: 9' 56 /mi Heart Rate: 177 bpm (Avg) Calories: 377 190 bpm (Peak) Notes Cool Down = .4mi 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 22m 65% 2.22 mi Zone 4 160 - 180 0h 11m 33% 1.11 mi Zone 3 140 - 160 0h 00m 2% 0.07 mi Zone 2 120 - 140 0h 00m 1% 0.04 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' 58 +0' 02 6.0 -0.0 162 0 ft 2 9' 30 -0' 26 6.3 +0.3 183 -4 ft 3 10' 14 +0' 18 5.9 -0.1 184 +3 ft end 10' 05 +0' 09 5.9 -0.1 186 0 ft Versus average of 9' 56 min/mile

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Bike 10/15/08 I woke up with the worst headache. I stayed in bed for a good portion of the day. I napped for an hour or two and didn't feel any better. It's a nice day, with our little Indian Summer and all. And I wanted to get out and do something. Maybe some fresh air and sunlight will do a body good. But first, I went to Produce Junction to hook up some veggies for tonight's dinner. Yeah, I'm on a roll with my cooking. I've been really lazy with my food the past few weeks. But I'm actually gonna do a lil sumthin' sumthin' tonight. I'm in the mood for soba noodles with veggies, browned tofu and some type of tahini sauce. That reminds me, I'm running low on miso. So I got back, threw the veggies in the fridge and headed out to the park. I like the park for running but for biking, not so much. The bike path is full of joggers and walkers. You can easily walk or run around somebody. It's not so easy on a bike though. A couple didn't hear me coming at all. I had to say, "Excuse me," so I wouldn't run them down. There was really no where for me to go really. I left the park and road around the 'hood with no route in mind. I didn't know where I was going and I didn't care. I don't mind riding on the same streets. It's a completely different story running though. It's a pain to see the same thing over and over again on foot. Anyway, I'm thinking I'll try to run a bit tomorrow and see how the fibula thingy feels. Wish me luck. Activity Route: Park and around the way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -19 ft Date: 10/15/08 Up/Downhill: [+344/-363] Time: 04:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.35 miles Time: 1:10:52 Speed: 9.6 mph Pace: 6' 15 /mi Heart Rate: 124 bpm (Avg) Calories: 490 151 bpm (Peak)

Time Off

Hey, I'm just dropping in to let you know that I'm still around. See.
I've just been tired this week. And I can't even blame it on my period. That was last week. Maybe it's the change in the weather. Maybe it's because the days are getting shorter and shorter. Maybe work just drains my energy because I hate it so much. I just know that I dozed off one day this week before 9:30pm with my work clothes on. That's sad. I would have run today, but I somehow managed to not eat enough to support any strenuous activity. Yes, today consisted of just coffee and garlic plantain chips. Goya needs to make bigger bags of plantain chips by the way.

In any case, the whole week wasn't a waste. I did manage to cook some red beans and rice with sauteed kale and cornbread.


I also spent today preparing ingredients for this recipe. And I had lots of fun using my food processor to slice peppers and onions. Not like you care but I'm the type to chop everything up. But never again. A food processor saves so much time. I should use it more often.

Well, I'm off to get ready for a college friend's birthday shindig. Enjoy your weekend.

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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Bike 10/05/08

I got home from work, changed my clothes real quick and rushed out for today's scheduled cross training. Yes, I much prefer bike riding instead of walking or sweating to death on the elliptical trainer. When I walk, I feel like I could get it over with quicker if I just run. And I just HATE the elliptical trainer. Give me the dreadmill any day. Yeah, I hate it that much. Okay, so the schedule called for 60min of doing something worthwhile. I just rode around the 'hood with no route in mind. I figured I'd ride around until it was time to come home. An hour later, it was pretty dark. So I'm thinking I need to buy some lights and such for my ride. Oh, and here's a news flash on my biking skills. **I can now steer comfortably with my right hand** Watch out now! LOL! Next on the list is to steer with my left hand. And then, maybe, just maybe I can ride with no hands like I did years ago. So after all the hard work I did steering with one hand, I'm pretty beat. I'm off to relax and hopefully turn in early. Night all. Activity Route: Around the way Elev. Avg: 35 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/05/08 Up/Downhill: [+374/-374] Time: 05:53 PM Difficulty: 2.8 / 5.0 Weather: Fair 63 F temp; 64% humidity 63 F heat index; winds Calm Performance Distance: 10.24 miles Time: 1:02:00 Speed: 9.9 mph Pace: 6' 04 /mi Heart Rate: 113 bpm (Avg) Calories: 423 154 bpm (Peak) Elevation (ft) Speed (mph) Heart Rate (bpm)

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Run 10/4/08

Well, it's official. I can run 6mi in less than an hour. I actually ran 6.26mi in 60min, but finished up 6mi in 57:45. That's quite an improvement. The more I do this, the better I get. And it helps that I'm about 10lbs lighter than I was when I started running. I know it's not a big deal to all you speed demons out there. But honestly, I don't want to be a marathoner. Hell, I may never race a 5k. I just want to run because I never could before. And that's a big deal coming from someone who has never been active. The most I did growing up was jump double dutch and ride my bike. But for the most part, I was a straight up couch potato. And it's just awesome to know that 31 year old Christie (soon to be 32) is a lot healthier than 17 year old Christie. So yeah, my goal is just to keep running. Music: Seven Ways to Wonder by Reel People Activity Route: Park Elev. Avg: 32 ft Location: Willingboro, NJ Elev. Gain: -49 ft Date: 10/04/08 Up/Downhill: [+154/-203] Time: 02:04 PM Difficulty: 1.9 / 5.0 Weather: Fair 66 F temp; 40% humidity 66 F heat index; winds Calm Performance Distance: 6.26 miles Time: 1:00:00 Speed: 6.3 mph Pace: 9' 35 /mi Heart Rate: 178 bpm (Avg) Calories: 701 197 bpm (Peak) Notes Cool Down = .65mi 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 38m 63% 4.01 mi Zone 4 160 - 180 0h 18m 31% 1.91 mi Zone 3 140 - 160 0h 04m 7% 0.47 mi Zone 2 120 - 140 0h 01m 2% 0.14 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 9' 53 +0' 18 6.1 -0.2 151 -52 ft 2 9' 49 +0' 14 6.1 -0.2 173 +26 ft 3 9' 37 +0' 02 6.2 -0.1 180 -26 ft 4 9' 38 +0' 03 6.2 -0.1 186 +19 ft 5 9' 32 -0' 03 6.3 +0.0 187 -16 ft 6 9' 14 -0' 21 6.5 +0.2 192 -4 ft end 8' 45 -0' 50 6.8 +0.5 196 +3 ft Versus average of 9' 35 min/mile

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Run 10/1/08

Today's run was pretty decent. I thought I would be much slower. I do better when I have a day off. Luckily, the soreness I had did not come into play. Instead of rum, I had chocolate soymilk before bed. I just wasn't in the mood. Oh well. There's always tonight. So I switched up the Winter Training schedule a bit. The plan calls for five days of running (four of those days from Monday til Thursday). My legs are not a fan of running back to back. And Thursdays call for tempo runs after three days of straight running. I decided to swap out the tempo run for a bike ride. So I spent last night updating my Google calendar. Anyway, I need to feed myself. It's after 3pm and I've only had coffee and chocolate soymilk. Yeah, I need to work on that. Music: Strange Flower by Aya This is a cool, chillaxin' album. Give it a listen. Activity Route: Park Elev. Avg: 34 ft Location: Willingboro, NJ Elev. Gain: -30 ft Date: 10/01/08 Up/Downhill: [+78/-108] Time: 01:38 PM Difficulty: 1.6 / 5.0 Weather: Fair 72 F temp; 47% humidity 72 F heat index; winds SW 8 Performance Distance: 3.22 miles Time: 0:30:00 Speed: 6.4 mph Pace: 9' 19 /mi Heart Rate: 172 bpm (Avg) Calories: 357 191 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 13m 42% 1.42 mi Zone 4 160 - 180 0h 11m 37% 1.18 mi Zone 3 140 - 160 0h 07m 23% 0.72 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 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 43 +0' 24 6.2 -0.2 153 -49 ft 2 9' 20 +0' 01 6.4 -0.0 175 +29 ft 3 8' 57 -0' 22 6.7 +0.3 185 -29 ft end 9' 08 -0' 11 6.6 +0.2 191 +19 ft Versus average of 9' 19 min/mile

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