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Archive for August 2008

Saturday Run 06:17 am

August 30, 2008 by gregshore.

Started out and then thought we forgot Steve so I had turned off the GPS. We actually ran .48 miles to start, so our total run was 7.34 miles.

We ran on the West Ashley Greenway. It’s almost all a singletrack path. Runny in the rough grass and the singletrack really engaged every muscle in my legs. I thin everyone was happy when we cut the run a little short.

Ran with Cathy, Tammy, Tom, Trish, and Marie.

Activity
Route: – Elev. Avg: 19 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 08/30/08 Up/Downhill: [+226/-226]
Time: 06:17 AM Difficulty: 2.4 / 5.0
 
Weather: Fog/Mist
  74 F temp; 96% humidity
  74 F heat index; winds N 3
Performance
Distance: 6.66 miles Goal: 13' 20 min/mi pace
Time: 1:32:13
Speed: 4.3 mph Attained: 96%
Pace: 13' 50 /mi
Calories: 1060
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 07 -0' 13 4.6 +0.1 -9 ft
2 13' 40 +0' 20 4.4 -0.1 +20 ft
3 13' 30 +0' 10 4.4 -0.1 +7 ft
4 14' 15 +0' 55 4.2 -0.3 -6 ft
5 14' 07 +0' 47 4.2 -0.2 0 ft
6 14' 09 +0' 49 4.2 -0.3 -6 ft
end 14' 13 +0' 53 4.2 -0.3 -3 ft
Versus goal of 13' 20 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Friday Run 05:57 am

August 29, 2008 by gregshore.

Started out to run 13 min/mile. Some of us are doing a longer run tomorrow so I didn’t want to push it at all. We also had someone who was running after dealing with a hip problem and didn’t her to be strained while running.

Activity
Route: – Elev. Avg: 0 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 08/29/08 Up/Downhill: [+0/-0]
Time: 05:57 AM Difficulty: 0 / 5.0
 
Weather: Fog And Mist
  75 F temp; 94%% humidity
  75 F heat index; winds S 5 MPH
Performance
Distance: 4.04 miles Goal: 13' 00 min/mi pace
Time: 0:52:14
Speed: 4.6 mph Attained: 100%
Pace: 12' 55 /mi
Calories: 632
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 23 -0' 37 4.8 +0.2 – ft
2 13' 06 +0' 06 4.6 -0.0 – ft
3 13' 09 +0' 09 4.6 -0.1 – ft
4 13' 04 +0' 04 4.6 -0.0 – ft
end 12' 05 -0' 55 5.0 +0.3 – ft
Versus goal of 13' 00 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Run 06:00 am

August 27, 2008 by gregshore.

Activity
Route: – Elev. Avg: 13 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 08/27/08 Up/Downhill: [+262/-262]
Time: 06:00 AM Difficulty: 2.7 / 5.0
 
Weather: Fair
  78 F temp; 90%% humidity
  78 F heat index; winds S 6 MPH
Performance
Distance: 4.80 miles Goal: 12' 24 min/mi pace
Time: 1:00:54
Speed: 4.7 mph Attained: 97%
Pace: 12' 41 /mi
Calories: 749
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 21 +0' 57 4.5 -0.3 +3 ft
2 12' 08 -0' 16 4.9 +0.1 0 ft
3 12' 07 -0' 17 5.0 +0.1 +3 ft
4 12' 41 +0' 17 4.7 -0.1 0 ft
end 13' 20 +0' 56 4.5 -0.3 -6 ft
Versus goal of 12' 24 min/mile

Posted from bimactive.com

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Tuesday Bike

August 26, 2008 by gregshore.

Spent 60 minutes on the bike. Didn’t push it at all. I walked away thinking that the time was on there was pretty useless but sometimes it’s not about performance - it’s about spending sometime chatting with friends.

Posted in Cross Training | 2 Comments »

Monday Run 05:41 am

August 25, 2008 by gregshore.

Activity
Route: – Elev. Avg: 15 ft
Location: Charleston, SC Elev. Gain: -4 ft
Date: 08/25/08 Up/Downhill: [+68/-72]
Time: 05:41 AM Difficulty: 1.7 / 5.0
 
Weather: Fair
  74 F temp; 94%% humidity
  74 F heat index; winds CALM
Performance
Distance: 4.03 miles Goal: 12' 24 min/mi pace
Time: 0:52:34
Speed: 4.6 mph Attained: 95%
Pace: 13' 02 /mi
Calories: 639
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 39 +0' 15 4.7 -0.1 +10 ft
2 13' 02 +0' 38 4.6 -0.2 -10 ft
3 13' 21 +0' 57 4.5 -0.3 +6 ft
4 13' 14 +0' 50 4.5 -0.3 -6 ft
end 10' 00 -2' 24 6.0 +1.2 -3 ft
Versus goal of 12' 24 min/mile

Posted from bimactive.com

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15 mile Run 05:51 am

August 23, 2008 by gregshore.

So, this one turned a little difficult. We train so that we learn what our bodies can and cannot do. I think I just ran out of gas at 10 miles. We had been running for over two hours at that point and I was hitting the wall.

I’ve never taken in any calories other than some Propel. After running out of gas in long run a few weeks ago, running out of gas in the SF Marathon (I thought it was the hills), and running out of gas today, I’ll think I’ll try some sort of gel or Shot Blocks for nutrition when I’m going beyond 10 miles. I can’t believe I didn’t see this before.

The run was overall very good. Obviously I was struggling with the pace at times. The stops weren’t really stops, except for two of them- they were when I walked. Things were cramping and tightening up.

Ran with Cathy. I picked up Tammy, Tom, and Tammy’s friend at Target and shuttled them to the church, where we met Trish. Tom ran back to Target, about 4.5 miles, and then the three ladies ran out on the Connector with us far enough so that when they ran back to Target, they completed 8 miles. All of the other runners are training for half-marathons.

Activity
Route: – Elev. Avg: 8 ft
Location: Mount Pleasant, SC Elev. Gain: +0 ft
Date: 08/23/08 Up/Downhill: [+518/-518]
Time: 05:51 AM Difficulty: 4.1 / 5.0
 
Weather: Mostly Cloudy
  80 F temp; 79%% humidity
  84 F heat index; winds E 18 MPH G 25
Performance
Distance: 15.11 miles Goal: 13' 40 min/mi pace
Time: 3:52:51
Speed: 3.9 mph Attained: 88%
Pace: 15' 24 /mi
Calories: 2388
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 04 -0' 36 4.6 +0.2 -7 ft
2 13' 49 +0' 09 4.3 -0.1 0 ft
3 13' 59 +0' 19 4.3 -0.1 -4 ft
4 13' 47 +0' 07 4.3 -0.0 +13 ft
5 15' 44 +2' 04 3.8 -0.6 -10 ft
6 13' 45 +0' 05 4.4 -0.0 -6 ft
7 14' 03 +0' 23 4.3 -0.1 -3 ft
8 13' 41 +0' 01 4.4 -0.0 +10 ft
9 13' 55 +0' 15 4.3 -0.1 +3 ft
10 16' 37 +2' 57 3.6 -0.8 -3 ft
11 14' 53 +1' 13 4.0 -0.4 +3 ft
12 19' 17 +5' 37 3.1 -1.3 -10 ft
13 16' 29 +2' 49 3.6 -0.8 +13 ft
14 20' 28 +6' 48 2.9 -1.5 -13 ft
15 17' 17 +3' 37 3.5 -0.9 +14 ft
end 17' 54 +4' 14 3.4 -1.0 0 ft
Versus goal of 13' 40 min/mile

Posted from bimactive.com

Posted in Greg's Runs | 1 Comment »

Friday Pacing Drills

August 22, 2008 by gregshore.

Led pacing drills with a wide range of people this morning. Most were working on improving their mile run times though we had two marathoners in there as well. The marathoners - the best runners in the group - were paired with the slowest runner in the group. I think it was helpful for both of them. The marathoners needed to learn that their pace is not going to be the fastest and both the marathoner and my slowest athlete needed to learn that pace is always relative.

Today’s workout (4 miles total)

  •  6 lap warm up
  • 4 1/2-lap intervals with 1/2-lap recovery jog
  • 2 1-lap intervals with 1/2-lap recovery jog
  • 1 2-lap interval with 1-lap recovery
  • 1 3-lap interval with 1-lap recovery
  • 1 3-lap blind interval
  • 3 lap cool down

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

Thursday Walk

August 21, 2008 by gregshore.

I started out to run this morning and nothing was feeling right so after a few blocks, I shut off the GPS and walked. My legs are still sore from yesterday and now is not the time to run through pain. Better to let myself completely receover.

Posted in Cross Training | 2 Comments »

Wednesday Run #2 - 06:00 am

August 20, 2008 by gregshore.

Sometimes I can really feel my inner Kenyan coming out. I’m running relaxed but hard, my legs feel good, my legs feel light - I’m in the zone. And I really love that feeling. It comes more often recently and always surprises me when it does.

Today was not one of those days. Today was a day when the phone beeped at me for the 14th time, telling me I was slower than an 11 minute mile. About the time that happened I happened to catch a glimpse of myself in a store front and saw an overweight, middle-aged guy plodding along. And you know what? I’m okay with that guy, too.

I had already run three miles when I met the group this morning and between that and the humidity, I felt like all of the energy had been drained out of me by the time we completed mile 2. I decided that discretion was the better part of valor and slowed down, and encouraged the others to press forward. I am determined to get to the start line healthy and ready to finish 26.2 miles. Finishing the eight miles today was more important than running 3 more miles at pace.

Ran with Pat, Cathy, Nancy, Mitchell, Val, Tammy, Patrick, and Trish.

Activity
Route: – Elev. Avg: 0 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 08/20/08 Up/Downhill: [+0/-0]
Time: 06:00 AM Difficulty: 0 / 5.0
 
Weather: Fair
  74 F temp; 94%% humidity
  74 F heat index; winds NE 8 MPH
Performance
Distance: 4.77 miles Goal: 11' 00 min/mi pace
Time: 1:02:03
Speed: 4.6 mph Attained: 84%
Pace: 13' 00 /mi
Calories: 748
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 14' 03 +3' 03 4.3 -1.2 – ft
2 11' 10 +0' 10 5.4 -0.1 – ft
3 12' 25 +1' 25 4.8 -0.6 – ft
4 13' 27 +2' 27 4.5 -1.0 – ft
end 14' 21 +3' 21 4.2 -1.3 – ft
Versus goal of 11' 00 min/mile

Posted from bimactive.com

Posted in Greg's Runs | 1 Comment »

Wednesday Run #1 05:24 am

August 20, 2008 by gregshore.

Ran this byself before I met the group at 6 for a 5 mile run.

Activity
Route: – Elev. Avg: 16 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 08/20/08 Up/Downhill: [+55/-55]
Time: 05:24 AM Difficulty: 1.5 / 5.0
 
Weather: Fair
  74 F temp; 91%% humidity
  74 F heat index; winds NE 7 MPH
Performance
Distance: 2.98 miles Goal: 11' 00 min/mi pace
Time: 0:33:40
Speed: 5.3 mph Attained: 97%
Pace: 11' 17 /mi
Calories: 470
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 00 +1' 00 5.0 -0.5 +10 ft
2 10' 44 -0' 16 5.6 +0.1 -3 ft
end 11' 10 +0' 10 5.4 -0.1 -6 ft
Versus goal of 11' 00 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

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