Really nice, easy 5.55

Workout

November 6, Friday
9:57 a.m. CT
Warm up: .5 mile walk
Distance: 5.55 miles
Duration: 58:03
Pace ave: 10:27
HR ave 159, max 175
Cool down: .5 mile walk
@start: 53, 58%, sunny, SSE@1o
@end: 58, 44%, sunny, SSE@12
Shoes: Pegasus 25

Nice, easy run. A zillion times better than the last outing a couple days ago! Must have been the four (4!) apple fritters I ate yesterday afternoon and evening. Nutrition at its finest ... doh. Another gorgeous fall day in southern Indiana!

Really Crappy 6 Miles

Workout

November 4, Wednesday
9:34 a.m. CT
Warm up: .45 mile walk
Distance: 5.98 miles
Duration: 1:11:40 [out 33:03, back 38:36]
Pace ave: 11:59 [out 11:03, back 12:54]
HR ave 154, max 172 [out 160/172, back 150/169]
@start: 54, 44%, sunny, SSE@13
@end: 59, 39%, sunny, SW@11
Shoes: Pegasus 25

Struggled with the outbound three miles into the wind and started doing an ahdhoc run/walk as soon as I turned around to head home. My legs felt weak and tired. On the way back, I was REALLY hungry (I ate the usual banana before heading out the door). HR was higher than it should've been for the pace. Disappointing. Weather was nice, but it started to get a little too warm. Feh.

Nice Run, Beautiful Day

Workout

November 3, Tuesday
9:05 a.m. CT
Warm up: .5 mile walk
Distance: 4.32 miles
Duration: 44:38.2
Pace ave: 10:19
HR ave 166, max 180
Cool down: .5 mile walk
@start: 49/45, 46%, sunny, N@8
@end: 50/45, 39%, sunny, NNW@11
Shoes: Blue Pegasus 25

Quads were still a little sore in an occasional twinge-y way from Saturday's 5k race. Didn't much care about pace. Just ran. Weather was awesome, simply beautiful!

Big Hill, Tired Legs, Creaky Joints

Workout

October 22, Thursday
11:59 a.m. PT
Warm up: .5+ mile walk
Distance: 1.53 + 3.12 = 4.65 miles
Duration: 52:50.7 [18:19.6 + 34:31.1]
Pace ave: 10:46
HR ave 157, max 182
Cool down: .5+ mile walk
@start: 61, 95%, cloudy, calm
@end: 65, 70%, partly cloudy, NNW@3
Shoes: Green Pegasus 25

Ran up & down, up & down, halfway up, walked down the mongo hill where Cathedral of Faith is located and then tacked on a 5k run. The hill was okay until the third trip up. Still not fully recovered from the half marathon. Legs and joints are a bit creaky.

Gloomy 5

I'm headed to San Jose tomorrow to see Paul. Woohoo!

Workout

October 15, Thursday
8:41 a.m. CT
Warm up: .5 mile walk
Distance: 5.01 miles
Duration: 53:29
Pace ave: 10:40
HR ave 153, max 167
Cool down: .5 mile walk
@start: 46/43, 93%, cloudy, N@5
@end: 47/43, 91%, cloudy, NNE@7
Shoes: Pink Pegasus

My legs aren't sore any more from Sunday's race, but they definitely aren't very perky, yet, either. All in all, a pretty good run.

Food

My Food Diary on CalorieKing.com

PR! Evansville Half Marathon

I don't particularly condone a ton of Peanut M&M's and Black Pepper Jack Doritos (roughly 1500 calories of junk) as a pre-race evening meal, but it seemed to work out just fine for me. Good grief.

Race

October 11, Sunday
7:00 a.m. CT
Warm up: walk 4 laps around the basketball court, jog ~5 mins outside
Distance: 13.1 miles
Duration: 2:11:05
Pace ave: 10:01
HR ave 176, max 191
Cool down: .5 mile walk back to car
@start: 39, 98%, sunny, NNW@3
@end: 44, 90%, sunny, NNE@5
Shoes: Green Pegasus 25

While I pretty achy the last couple miles, I had enough gas left. When I tried to pick up the pace a couple times in the last mile, however, my right calf started cramping. I really didn't want to hobble in and maybe miss setting a PR, so I backed off and kept the pace steady through the finish. Was pleased to have had only a couple instances of raggedy breathing that passed pretty quickly. Am so stoked to have set a PR! My training has been incredibly erratic, my nutrition has been crap, and I've not felt particularly stellar for over a month now. Chalk it up to being well-rested :-) and to the very SPECTACULAR weather!! Cold is good!

Mile HR Max Avg Min min/mile 
1-2 169 177 162 110 10:02 
3 174 178 173 168  9:34 
4 177 182 176 172  9:47 
5 178 179 176 172 10:00 
6 175 180 177 174  9:55 
7 179 181 178 175  9:55 
8 179 180 178 173  9:58 
9 177 179 177 175 10:10 
10 178 180 176 170 10:14 
11-12 184 185 182 178 10:08 
13.1 189 189 186 182 10:07

I think I missed Mile Marker 1 last year, too.
Mile Marker 11 must have been right at a water
station. There may have been a marker at 13, but
I was too focused on the end and keeping my calf
from cramping to notice.

My race stats--
overall place:    1051 out of 2185
division place:     33 out of 126
gender place:      397 out of 1230
 
5k:       30:32
10k:    1:01:22
15k:    1:32:17

Number of Finishers:    2,185
Number of Females:      1,230
Number of Males:          955
Average Time:         2:21:51

Online Race Results

Morning Stats

weight: post race 144.2
bf: 29%
pulse: n/a
bp: n/a
bg: n/a

6.48 Mostly in the Rain

Only a week from tomorrow until I leave for San Jose, again. I'm SO ready to be there!

Workout

October 8, Thursday
7:13 a.m. CT
Warm up: .45 mile walk
Distance: 6.48 miles
Duration: 1:10:36
Pace ave: 10:53
HR ave ???, max ???
Cool down: .45 mile walk
@start: 53, 88%, cloudy, ESE@7
@end: 53, 88%, cloudy, S@2
Shoes: Green Pegasus 25

My HRM wasn't reading the signal from the strap properly again. I think it must be time to change the battery in the transmitter. I hope that's all it is, at least.

The rain started about 5 minutes after my run began & ended about 15 minutes before the run did. I hadn't run in three days, so I wasn't sure what to expect from this run. It felt pretty good, but I feel a little achy now. I'm not particularly tired, but I'm not sure I'm up for the full 13.1 distance of Sunday's race. Guess we'll find out soon enough. At least it won't be too warm: the forecast is calling for a low of 38 Saturday night with a high of 56 on Sunday, partly cloudy skies, winds NNE@7. Awesome running weather!

Food

My Food Diary on CalorieKing.com

Morning Stats

I sure haven't done a very good job this time of ditching the extra pounds I put on while in D.C. Ugh.

weight: post run 146.8
bf: 29%
pulse: n/a
bp: n/a
bg: n/a