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Training Journal: 01/21 - 01/27/2013

Sunday, January 27, 2013

I guess I can't read a calendar. This report contains the full week.

Total Miles: 38.68

Time: 60 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 5.7 miles
Ave Pace: 10:29

Splits: 9:41 / 10:05 / 10:03 / 11:00 / 10:54 / 11:22

Notes: I felt much better today than yesterday, but I ran "out of gas" fairly quickly toward the end of the run, so obviously I'm not 100% yet. But headed in the right direction. I'll just stick to my 60 minute runs until I feel back to full strength. With luck I'll be able to do a long run on Sunday.


Time: 60 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 5.9 miles
Ave Pace: 10:11

Splits: 9:32 / 10:01 / 10:17 / 10:40 / 10:28 / 9:58

Notes: Today's run felt much more "normal." I think I'm getting my groove back. Instead of running out of energy toward the end, I actually started feeling stronger. So this run helped mentally, too.

Time: 39:49 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 4 miles
Ave Pace: 9:57

Splits: 9:35 / 9:47 / 10:08 / 10:17

Notes: Continuing to feel stronger. I had to stop to use the restroom after mile 4, so decided just to end the run at that point. It has been less than 24 hours since Wednesday's run and the pace was pretty fast. Still being a bit cautious.


Time: 75 min
HR Alert: 125 (68% HRMax)
Location: West Rim Route
Distance: 6.44 miles
Ave Pace: 11:38

Splits: 10:38 / 11:30 / 11:50 / 11:42 / 12:12 / 11:56 / 11:41

Notes: The hills slowed me down a bit. It was very humid and in the upper 60's. I didn't push it, just ran very comfortably. I felt very relaxed and strong.

Time: 210 min (3.5 hours)
HR Alert: 125 (68% HRM)
Location: Lake Trail
Distance: 16.64
Ave HR: 121
Ave Pace: 12:43

Splits: 19:03 / 10:44 / 11:39 / 11:39 /11:39 / 15:47 / 11:30 / 11:36 / 12:11 / 12:08 / 11:39 / 12:42 / 15:15 / 12:50 /12:42 / 11:24

Notes: it was warm and humid today, not my favorite running conditions. Since it has been 3 weeks since I did my 3 hour run and I've also been a little under the weather, I had already decided to take it easy today and make this run primarily about time on my feet. Given the conditions, that was a good approach. I walked the first mile and about a half mile in mile 6 and 13. Otherwise, I used the heart rate alarm. However, for this run I let my heart rate drop a bit more than I normally do before resuming the run. All in all, I managed to stay relatively comfortable for the entire run (although my feet were hot when I finished). I hate to think what weather like this in January portends for the summer.

Fortunately, it was overcast for the first two hours, but the sun came out in the last hour and it was getting pretty uncomfortable by the time I finished. Unlike previous long runs, I didn't use my Gymboss, just the heart rate alarm. I think I will use the Gymboss for my 4 hour run next week. It was obvious in the latter part of the run that I was experiencing cardiac creep and that my heart rate no longer correlated entirely to level of effort. I felt like I was walking more than I really needed to. As an experiment, I stopped used the alarm in the last 15 minutes and just ran by feel (I couldn't see my pace, so that didn't influence me). That put me back at the pace I ran for most of the first 2 hours (except for the miles where I purposefully walked more).
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Member Comments About This Blog Post
    That's great you are getting stronger again. Recovery mode is always trying.
    That's kind of amazing that in other parts of the country, there is snow and tornados and very cold weather, in Texas it is too warm to run comfortably.
    Makes me appreciate west coast weather, even if we complain about the rain, rain is actually pretty refreshing to run in, so long as there is no wind.
    1752 days ago
    Sounds like a good week. The furthest I've run without the Gymboss is 9 miles. It was hilly with the last 3 miles being the easiest, so it's kind of hard to see the cardiac creep.
    1755 days ago
    I like how you handled that last run. I know what you mean about the weather. It's worrisome when it's already so warm and humid.
    1756 days ago
    1756 days ago
    A very good week :-)
    1757 days ago
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