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Monday Run 05:11 pm

January 5, 2009 by gregshore.

Activity
Route: – Elev. Avg: 13 ft
Location: Mount Pleasant, SC, Elev. Gain: +3 ft
Date: 01/05/09 Up/Downhill: [+255/-252]
Time: 05:45 PM Difficulty: 2.0 / 5.0
 
Weather: Fair
  67 F temp; 69% humidity
  67 F heat index; winds S 14 mph
Performance
Distance: 2.42 miles
Time: 0:33:16
Speed: 4.4 mph
Pace: 13' 44 /mi
Calories: 381
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 20 -0' 24 4.5 +0.1 +13 ft
2 14' 11 +0' 27 4.2 -0.1 +20 ft
end 13' 30 -0' 14 4.4 +0.1 -30 ft
Versus average of 13' 44 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Thursday Glide, Friday Strides, Saturday

January 4, 2009 by gregshore.

Thursday I spent 45 minutes on the arc trainer and for the first time in probably three months, I felt like I could push myself. Between that and Wednesday’s run I was actually sore for the first time in a very long time.

Friday morning I did pacing drills with my advanced runners. We warmed up with a half mile and then I had them run 4 minutes at a moderate pace with a two minute recovery. We picked it up in the next two rounds until they were just below 5K pace. Then we started the pacing drill. 1/2 lap x 3, 1 lap x 4, 2 laps x 1, 1 lap x 2. 1/2 mile cool down.

Saturday I spent with my beginning training group. I was so proud of them. We did a 32 minute session in which they ran 27 minutes of the 32. They were very pleased with themselves and they should have been.

Posted in Coaching, Cross Training, Greg's Runs | No Comments »

Wednesday Run 05:59 am

December 31, 2008 by gregshore.

That’s the farthest I’ve run in weeks and only 2nd time I’ve gone beyond 3.5 miles since the marathon. I ran mostly pain free today. I’m sure my knees and foot will feel a little sore later in the day. Towards the end of the run, I could start feeling it in my adductors so I’m glad I didn’t opt for the five mile run with the rest of the group. Ran with Carol and Jezzy, both great running partners.

Activity
Route: – Elev. Avg: 12 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/31/08 Up/Downhill: [+269/-269]
Time: 06:53 AM Difficulty: 2.3 / 5.0
 
Weather: Clear
  53 F temp; 56% humidity
  53 F heat index; winds WSW 17 mph
Performance
Distance: 4.30 miles Goal: 12' 00 min/mi pace
Time: 0:53:34
Speed: 4.8 mph Attained: 96%
Pace: 12' 27 /mi
Calories: 692
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 04 +0' 04 5.0 -0.0 +3 ft
2 11' 47 -0' 13 5.1 +0.1 +4 ft
3 12' 41 +0' 41 4.7 -0.3 -3 ft
4 12' 55 +0' 55 4.6 -0.4 -7 ft
end 13' 27 +1' 27 4.5 -0.5 +3 ft
Versus goal of 12' 00 min/mile

Posted from bimactive.com

Posted in Greg's Runs | 1 Comment »

I Really Am a Slacker

December 29, 2008 by gregshore.

I have been at my Friday and Saturday running workouts but I even missed the Wednesday run last week. For the first time in my months, I was waking up with no pain in my knees which was quite nice - I forgot what that felt like. I was also ill last week and really didn’t feel up to doing anything until Saturday though I did do the warm up run before the group started their track workout.

Started out with my workout group this morning but quickly switched to the bike when I realized we were going to spend a good amount of time running.

Posted in Cross Training | No Comments »

So, I don’t write so much lately

December 21, 2008 by gregshore.

Thursday I spent on the arc trainer. It’s starting to get boring.

I received a phone call from the doctor’s office on Thursday, cancelling my Friday appointment. The dosctor said I did not have a stress fracture. I’m glad I don’t  have one but the diagnosis ends there. THe prescription was to reduce running (duh), get new shoes (ok-it’s time to replace one pair anyway), and to do other cardio and resistance exercises. Emailed a trainer and she encouraged me to take some of the classes at the Wellness Center to mix up the variety. She’s also wise and knows I thrive on the structure.

 Friday I ran a pacing frill for the Speedsters and joined them for the warm up and cool down. Saturday, I rode my bike while Steve & Tammy ran five miles. At the Couch to 5K Training session, I ran/walked with the Turtles.

Posted in Coaching, Medical Issues, Cross Training | No Comments »

Run 06:01 am

December 17, 2008 by gregshore.

The run felt good. Ran with a few people from Boot Camp and from the 5K training. I am surprised at how fast we were running. I thought we would have been slower.

Activity
Route: – Elev. Avg: 0 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/17/08 Up/Downhill: [+0/-0]
Time: 06:39 AM Difficulty: 0 / 5.0
 
Weather:
  60 F temp; 100% humidity
  60 F heat index; winds CALM calm mph
Performance
Distance: 3.10 miles
Time: 0:38:11
Speed: 4.9 mph
Pace: 12' 19 /mi
Calories: 501
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 28 +0' 09 4.8 -0.1 – ft
2 12' 39 +0' 20 4.7 -0.1 – ft
3 12' 01 -0' 18 5.0 +0.1 – ft
end 11' 17 -1' 02 5.3 +0.4 – ft
Versus average of 12' 19 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

I really haven’t been a slacker

December 17, 2008 by gregshore.

I’ve worked out every day except Sunday in the last week. I did a group workout on Thursday and then worked with the original HCC TBC on Friday. Saturday I held my first Couch to 5K Clinic and ran with the beginners. Monday and Tuesday I did 45 minutes each day on the arc trainer and the bike. 

I continue to be plagued by something wrong in my left foot and right leg.

Posted in Coaching, Healthy Charleston Challenge, Medical Issues, Cross Training | No Comments »

Wednesday Run 06:00 am

December 10, 2008 by gregshore.

Run felt pretty good this morning. I was struggling at the beginning to keep up with my friend, Pat. She’s not only turned into the Skinny Lady, she’s become a pretty fair runner, too.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 12/10/08 Up/Downhill: [+160/-160]
Time: 06:39 AM Difficulty: 1.5 / 5.0
 
Weather: Cloudy
  66 F temp; 93% humidity
  66 F heat index; winds S 9 mph
Performance
Distance: 3.05 miles
Time: 0:38:42
Speed: 4.7 mph
Pace: 12' 41 /mi
Calories: 502
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 12' 28 -0' 13 4.8 +0.1 +4 ft
2 12' 37 -0' 04 4.8 +0.0 +3 ft
3 12' 54 +0' 13 4.7 -0.1 -7 ft
end 13' 20 +0' 39 4.5 -0.2 0 ft
Versus average of 12' 41 min/mile

Posted from bimactive.com

Posted in Greg's Runs | 1 Comment »

Tuesday Workout

December 10, 2008 by gregshore.

Kem came up with this one. Jog one lap; sprint one lap; do 10 of the assigned exercise. They were 8 exercises and I completed one round. Kem and one other person completed two rounds. We cooled down with three more laps. Total mileage = 3.3. That’s the farthest I’ve run since the marathon and the hardest I’ve worked out in at least two months.

Posted in Cross Training | No Comments »

Monday Workout

December 8, 2008 by gregshore.

I feel like I’ve been a bit of a slacker over the last few weeks. I’ve got pain in both knees, what seems like a bruise on my foot, and until last week, I had elevated blood sugar levels. The bruise seems to still be there, the knees can still be painful but less so and the blood sugar is back under control. So now I can work out ‘normally’ again.

About 22 people met today in the gym for a between Boot Camp workout. Started with a run and then went to the Body Bars and finished with the run. After being such a sluggard over the last few weeks, I almost feel like a beginner again.

Posted in Cross Training | 1 Comment »

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