Archive for October, 2008

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Recovery Run #1

Wednesday, October 29th, 2008
Finally, the tightness in my quads went away after running.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 10/29/08 Up/Downhill: [+141/-141]
Time: 06:42 AM Difficulty: 1.5 / 5.0
 
Weather: Clear
  48 F temp; 63% humidity
  48 F heat index; winds WNW 11 mph
Performance
Distance: 3.10 miles Goal: 0 miles
Time: 0:40:42
Speed: 4.6 mph Attained: 100%
Pace: 13' 07 /mi
Calories: 500
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 14 +0' 07 4.5 -0.0 +4 ft
2 13' 27 +0' 20 4.5 -0.1 0 ft
3 12' 30 -0' 37 4.8 +0.2 -3 ft
end 14' 51 +1' 44 4.0 -0.5 0 ft
Versus average of 13' 07 min/mile

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Marine Corps Marathon

Monday, October 27th, 2008
I’ll write about the marathon experience later after I have some time to process it and rest.

Activity
Route: – Elev. Avg: 36 ft
Location: Fort Myer, VA, Elev. Gain: +39 ft
Date: 10/26/08 Up/Downhill: [+1256/-1217]
Time: 02:25 PM Difficulty: 4.2 / 5.0
 
Weather: Partly Cloudy
  63 F temp; 52% humidity
  63 F heat index; winds S 13 mph
Performance
Distance: 27.33 miles Goal: 26.2 miles
Time: 6:25:44
Speed: 4.3 mph Attained: 104%
Pace: 14' 06 /mi
Calories: 4348
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 15' 52 +1' 46 3.8 -0.5 +20 ft
2 10' 31 -3' 35 5.7 +1.4 +59 ft
3 13' 14 -0' 52 4.5 +0.3 +92 ft
4 10' 56 -3' 10 5.5 +1.2 -200 ft
5 12' 23 -1' 43 4.8 +0.6 +23 ft
6 12' 01 -2' 05 5.0 +0.7 +16 ft
7 11' 40 -2' 26 5.1 +0.9 -3 ft
8 12' 55 -1' 11 4.6 +0.4 +122 ft
9 11' 34 -2' 32 5.2 +0.9 -112 ft
10 12' 22 -1' 44 4.8 +0.6 -36 ft
11 12' 08 -1' 58 4.9 +0.7 +3 ft
12 12' 55 -1' 11 4.6 +0.4 0 ft
13 12' 54 -1' 12 4.7 +0.4 -13 ft
14 13' 36 -0' 30 4.4 +0.2 +4 ft
15 13' 36 -0' 30 4.4 +0.2 0 ft
16 14' 03 -0' 03 4.3 +0.0 +9 ft
17 15' 02 +0' 56 4.0 -0.3 +17 ft
18 14' 38 +0' 32 4.1 -0.2 -23 ft
19 15' 02 +0' 56 4.0 -0.3 +3 ft
20 15' 09 +1' 03 4.0 -0.3 +7 ft
21 15' 52 +1' 46 3.8 -0.5 -6 ft
22 15' 52 +1' 46 3.8 -0.5 +7 ft
23 16' 45 +2' 39 3.6 -0.7 +13 ft
24 16' 10 +2' 04 3.7 -0.5 +10 ft
25 17' 51 +3' 45 3.4 -0.9 0 ft
26 16' 10 +2' 04 3.7 -0.5 -23 ft
27 18' 04 +3' 58 3.3 -0.9 +3 ft
end 18' 52 +4' 46 3.2 -1.1 +49 ft
Versus average of 14' 06 min/mile

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Run 06:03 am

Wednesday, October 22nd, 2008
Just wanted to stretch the legs and keep them moving this week.

Activity
Route: – Elev. Avg: 0 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 10/22/08 Up/Downhill: [+0/-0]
Time: 06:43 AM Difficulty: 0 / 5.0
 
Weather: Clear
  63 F temp; 57% humidity
  63 F heat index; winds NNE 18 mph
Performance
Distance: 3.10 miles Goal: 13' 00 min/mi pace
Time: 0:40:36
Speed: 4.6 mph Attained: 99%
Pace: 13' 05 /mi
Calories: 509
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 02 +0' 02 4.6 -0.0 – ft
2 13' 14 +0' 14 4.5 -0.1 – ft
3 12' 54 -0' 06 4.7 +0.0 – ft
end 15' 00 +2' 00 4.0 -0.6 – ft
Versus goal of 13' 00 min/mile

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Monday Workout and Run 05:07 pm

Monday, October 20th, 2008
Went to Boot Camp this morning very tired and feeling puny. I skipped the class and got on the arc trainer for 30 minutes.

Tonight’s run was good. Felt strong and had no aches or pains. Everyting seems to be moving like it’s suppossed to.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 10/20/08 Up/Downhill: [+223/-223]
Time: 05:54 PM Difficulty: 2.1 / 5.0
 
Weather: Sunny
  68 F temp; 31% humidity
  68 F heat index; winds N 8 mph
Performance
Distance: 3.70 miles Goal: 13' 00 min/mi pace
Time: 0:46:41
Speed: 4.8 mph Attained: 103%
Pace: 12' 37 /mi
Calories: 594
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 41 -0' 19 4.7 +0.1 -3 ft
2 12' 41 -0' 19 4.7 +0.1 -7 ft
3 12' 34 -0' 26 4.8 +0.2 +3 ft
end 12' 37 -0' 23 4.8 +0.1 +6 ft
Versus goal of 13' 00 min/mile

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Komen Race

Sunday, October 19th, 2008
About 40-50 people from Boot Camp participated in the race together. I just cruised and didn’t race. Now is not the time to put forth maximum effort.

Activity
Route: – Elev. Avg: 0 ft
Location: – Elev. Gain: +0 ft
Date: 10/18/08 Up/Downhill: [+0/-0]
Time: 09:00 AM Difficulty: 1.5 / 5.0
Performance
Distance: 3.10 miles
Time: 0:38:00
Speed: 4.9 mph
Pace: 12' 15 /mi
Calories: 518
 

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Run 06:00 AM

Sunday, October 19th, 2008
Ran a few miles before the race today with Cathy, Tom, and Liz. Felt really good even though we were running in the rain. My phone ended up dying after the run and I haven’t been able to rescucitate it.

Activity
Route: – Elev. Avg: 8 ft
Location: – Elev. Gain: +0 ft
Date: 10/18/08 Up/Downhill: [+62/-62]
Time: 06:00 AM Difficulty: 1.7 / 5.0
Performance
Distance: 4.35 miles
Time: 0:56:00
Speed: 4.7 mph
Pace: 12' 52 /mi
Calories: 763
Map

 
Elevation (ft)

 

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Wednesday Run 06:01 am

Thursday, October 16th, 2008
legs still feel stiff and out of sorts

Activity
Route: – Elev. Avg: 14 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 10/15/08 Up/Downhill: [+308/-308]
Time: 07:02 AM Difficulty: 2.3 / 5.0
 
Weather: Fair
  63 F temp; 92% humidity
  63 F heat index; winds NNW 4 mph
Performance
Distance: 4.88 miles Goal: 5 miles
Time: 1:01:56
Speed: 4.7 mph Attained: 97%
Pace: 12' 41 /mi
Calories: 783
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 13' 16 +0' 35 4.5 -0.2 +4 ft
2 11' 48 -0' 53 5.1 +0.3 +3 ft
3 12' 49 +0' 08 4.7 -0.1 +4 ft
4 12' 41 +0' 00 4.7 -0.0 -3 ft
end 12' 49 +0' 08 4.7 -0.1 -7 ft
Versus average of 12' 41 min/mile

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Monday Run 05:25 pm and Boot Camp

Monday, October 13th, 2008
Did body bars in Boot Camp this morning and then some running. My calves were really tight this morning so I walked most of the time.

Ran this evening and at one mile, my legs still didn’t feel right. Pushed some more until I was at 1.5 miles and then headed back. Now is not the time to try to run through something not feeling quite right.

Ice and stretching is on the menu tonight.

Activity
Route: – Elev. Avg: 12 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 10/13/08 Up/Downhill: [+98/-98]
Time: 05:51 PM Difficulty: 1.8 / 5.0
 
Weather: COASTAL FLOOD WARNING UNTIL TUE OCT 14 2008 12:30 AM EDT
  79 F temp; 62% humidity
  81 F heat index; winds NE 24 mph
Performance
Distance: 2.02 miles Goal: 12' 24 min/mi pace
Time: 0:25:57
Speed: 4.7 mph Attained: 96%
Pace: 12' 50 /mi
Calories: 312
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 45 +0' 21 4.7 -0.1 +3 ft
2 12' 54 +0' 30 4.7 -0.2 -3 ft
end 11' 40 -0' 44 5.1 +0.3 0 ft
Versus goal of 12' 24 min/mile

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Run 07:02 am

Saturday, October 11th, 2008
Don’t know exactly what was going on in miles 8 and 9 – maybe it was when we had to wait for traffic to cross the road. Good run with Tom and Trish. Felt good. Confidence continues to build about marathon.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 10/11/08 Up/Downhill: [+301/-301]
Time: 09:25 AM Difficulty: 2.9 / 5.0
 
Weather: Cloudy
  72 F temp; 90% humidity
  72 F heat index; winds NNE 17 mph
Performance
Distance: 10.39 miles Goal: 13' 24 min/mi pace
Time: 2:23:00
Speed: 4.4 mph Attained: 97%
Pace: 13' 45 /mi
Calories: 1532
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 15' 02 +1' 38 4.0 -0.5 -3 ft
2 13' 57 +0' 33 4.3 -0.2 0 ft
3 14' 23 +0' 59 4.2 -0.3 -6 ft
4 13' 45 +0' 21 4.4 -0.1 +14 ft
5 13' 53 +0' 29 4.3 -0.2 -3 ft
6 12' 30 -0' 54 4.8 +0.3 0 ft
7 13' 27 +0' 03 4.5 -0.0 -4 ft
8 14' 15 +0' 51 4.2 -0.3 +13 ft
9 14' 25 +1' 01 4.2 -0.3 -23 ft
10 12' 30 -0' 54 4.8 +0.3 -7 ft
end 12' 19 -1' 05 4.9 +0.4 +19 ft
Versus goal of 13' 24 min/mile

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Thursday Boot Camp and Track Workout

Thursday, October 9th, 2008

Did circuit training in Boot Camp. Running, arms, and abs. Good workout. Easy to tell where I’m lacking in fitness.

 Did a track workout on Thursday evening. Some with Steve. Some instruction of HCC Joe D Bands team. My legs felt tight and tired so I didn’t push myself hard. Now is not the time to get injured.

Weigh-in 235

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