Archive for April, 2009

Run 06:00 am

Wednesday, April 29th, 2009
Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 04/29/09 Up/Downhill: [+154/-154]
Time: 06:44 AM Difficulty: 1.5 / 5.0
 
Weather: Partly Cloudy
  56 F temp; 96% humidity
  56 F heat index; winds CALM calm mph
Performance
Distance: 2.93 miles Goal: 12' 15 min/mi pace
Time: 0:43:53
Speed: 4.0 mph Attained: 81%
Pace: 14' 58 /mi
Calories: 441
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 14' 40 +2' 25 4.1 -0.8 +3 ft
2 14' 55 +2' 40 4.0 -0.9 -9 ft
end 15' 18 +3' 03 3.9 -1.0 +7 ft
Versus goal of 12' 15 min/mile

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Run 06:01 am

Saturday, April 25th, 2009
Musn’t ever forget Body Glide.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 04/25/09 Up/Downhill: [+226/-226]
Time: 07:23 AM Difficulty: 2.3 / 5.0
 
Weather: Partly Cloudy
  64 F temp; 100% humidity
  64 F heat index; winds SSW 2 mph
Performance
Distance: 5.65 miles Goal: 13' 15 min/mi pace
Time: 1:22:03
Speed: 4.1 mph Attained: 91%
Pace: 14' 31 /mi
Calories: 861
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 30 +0' 15 4.4 -0.1 +3 ft
2 13' 41 +0' 26 4.4 -0.1 -4 ft
3 14' 09 +0' 54 4.2 -0.3 -16 ft
4 15' 04 +1' 49 4.0 -0.5 +4 ft
5 15' 25 +2' 10 3.9 -0.6 +7 ft
end 15' 57 +2' 42 3.8 -0.8 +6 ft
Versus goal of 13' 15 min/mile

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Wednesday Run 06:01 am

Wednesday, April 22nd, 2009
I ended up with a bit of a hitch in giddy-up after 1.5 miles and decided to head back. On my way back, I would get disgusted with walking, start running again and then realize that I probably needed to walk. And then I would do it again.

Activity
Route: – Elev. Avg: 9 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 04/22/09 Up/Downhill: [+160/-160]
Time: 06:48 AM Difficulty: 1.6 / 5.0
 
Weather:
  56 F temp; 61% humidity
  56 F heat index; winds W 13 mph
Performance
Distance: 3.12 miles Goal: 12' 30 min/mi pace
Time: 0:46:53
Speed: 4.0 mph Attained: 83%
Pace: 15' 01 /mi
Calories: 0
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 12' 00 -0' 30 5.0 +0.2 -7 ft
2 15' 09 +2' 39 4.0 -0.8 +7 ft
3 18' 01 +5' 31 3.3 -1.5 0 ft
end 14' 03 +1' 33 4.3 -0.5 0 ft
Versus goal of 12' 30 min/mile

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Monday Boot Camp

Monday, April 20th, 2009

I enjoy Boot Camp and miss it when it’s not is session. I never work out on my own as hard as I do with the Group.  We started out with Indian Runs, moved to Body Bars and ended with ab work.

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Saturday Run 06:08 am

Saturday, April 18th, 2009
Still working on building up mileage. Ran with my frineds, Joy and Annie. Just to be clear – I was setting the pace.

Activity
Route: – Elev. Avg: 9 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 04/18/09 Up/Downhill: [+216/-216]
Time: 07:38 AM Difficulty: 2.3 / 5.0
 
Weather: Sunny
  43 F temp; 83% humidity
  43 F heat index; winds NW 3 mph
Performance
Distance: 6.26 miles Goal: 13' 18 min/mi pace for
6 miles
Time: 1:30:39
Speed: 4.1 mph Attained: 98%
Pace: 14' 28 /mi
Calories: 910
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 16' 07 +1' 39 3.7 -0.4 -3 ft
2 15' 09 +0' 41 4.0 -0.2 +13 ft
3 13' 57 -0' 31 4.3 +0.2 -19 ft
4 13' 47 -0' 41 4.3 +0.2 +6 ft
5 14' 33 +0' 05 4.1 -0.0 +9 ft
6 13' 40 -0' 48 4.4 +0.2 -13 ft
end 12' 54 -1' 34 4.7 +0.5 +6 ft
Versus average of 14' 28 min/mile

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Run 06:00 AM

Wednesday, April 15th, 2009
Felt pretty good. It’s hard to come back from injury and build up again.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC Elev. Gain: +0 ft
Date: 04/15/09 Up/Downhill: [+49/-49]
Time: 06:00 AM Difficulty: 1.5 / 5.0
 
Weather: Fair
  53 F temp; 77% humidity
  53 F heat index; winds W 9
Performance
Distance: 3.01 miles
Time: 0:42:00
Speed: 4.3 mph
Pace: 13' 56 /mi
Calories: 474
Map

 

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Marathon Training Begins!

Saturday, April 11th, 2009
Ran with Noah and Tammy this morning. I ran the first mile with them and then the last two blocks. They are so much faster than me that I couldn’t expect them to run at my speed. Right now we’re all just working on building up mileage so that we can start in earnest in July.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 04/11/09 Up/Downhill: [+223/-223]
Time: 07:28 AM Difficulty: 2.2 / 5.0
 
Weather: Partly Cloudy
  64 F temp; 92% humidity
  64 F heat index; winds WSW 9 mph
Performance
Distance: 5.00 miles Goal: 13' 00 min/mi pace for
6 miles
Time: 1:12:34
Speed: 4.1 mph Attained: 86%
Pace: 14' 30 /mi
Calories: 774
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 14' 15 -0' 15 4.2 +0.1 0 ft
2 13' 21 -1' 09 4.5 +0.4 -7 ft
3 14' 15 -0' 15 4.2 +0.1 -3 ft
4 15' 44 +1' 14 3.8 -0.3 +13 ft
5 14' 51 +0' 21 4.0 -0.1 -4 ft
end ** ** ** ** ** ft
Versus average of 14' 30 min/mile
** Insufficient data to calculate this split

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Cooper River Bridge Run

Saturday, April 4th, 2009
Ran the Cooper River Bridge Run with my friends Alexa and Sergio. They were part of my Wednesday evening Bridge Run clinic. Had a great time – the weather was perfect and once again it was for me a celebration of regained and improving health.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC, Elev. Gain: +13 ft
Date: 04/04/09 Up/Downhill: [+196/-183]
Time: 09:39 AM Difficulty: 1.9 / 5.0
 
Weather: FLOOD WARNING UNTIL SUN APR 05 2009 05:29 AM EDT
  56 F temp; 66% humidity
  56 F heat index; winds NW 8 mph
Performance
Distance: 6.60 miles
Time: 1:35:50
Speed: 4.1 mph
Pace: 14' 31 /mi
Calories: 1038
Map

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 14' 55 +0' 24 4.0 -0.1 +3 ft
2 14' 11 -0' 20 4.2 +0.1 +7 ft
3 15' 35 +1' 04 3.9 -0.3 -6 ft
4 13' 27 -1' 04 4.5 +0.3 0 ft
5 14' 15 -0' 16 4.2 +0.1 +26 ft
6 14' 55 +0' 24 4.0 -0.1 -10 ft
end 14' 21 -0' 10 4.2 +0.0 -7 ft
Versus average of 14' 31 min/mile

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Monday Cycle 05:47 pm

Thursday, April 2nd, 2009
Take a look at the map – I didn’t cut through a bunch of yards between miles 2 and 3! When you’re moving faster under tree cover, I guess the phone loses the GPS signal. I need to get a new armband for the phone so I don’t need to put it in my pocket while on the bike.

Activity
Route: – Elev. Avg: 11 ft
Location: Mount Pleasant, SC, Elev. Gain: -4 ft
Date: 03/31/09 Up/Downhill: [+219/-223]
Time: 06:18 PM Difficulty: 2.2 / 5.0
 
Weather: FLOOD WARNING UNTIL WED APR 01 2009 11:01 AM EDT
  65 F temp; 72% humidity
  65 F heat index; winds E 8 mph
Performance
Distance: 5.13 miles Goal: 01:00:00 duration
Time: 0:31:10
Speed: 9.8 mph Attained: 51%
Pace: 6' 07 /mi
Calories: 255
Map

 
Elevation (ft)

 
Speed (mph)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 ** ** ** ** ** ft
2 6' 35 +0' 27 9.1 -0.7 +7 ft
3 7' 00 +0' 52 8.6 -1.2 -10 ft
4 5' 20 -0' 47 11.2 +1.4 +3 ft
5 5' 16 -0' 51 11.4 +1.6 +7 ft
end 9' 51 +3' 43 6.1 -3.7 -6 ft
Versus average of 9.8 mph
** Insufficient data to calculate this split

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Swim, Bike, Swim

Thursday, April 2nd, 2009

With a two week break from Boot Camp, I’m mostly sticking to biking and swimming. Swam Monday morning, biked Monday afternoon. On the stationary bike on Tuesday morning as the pool was closed. Did a pre-Cooper River Bridge Run run with some friends on Wednesdays – just two miles. Swam again this morning.

Nothing else until the Bridge Run on Saturday.

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