Quick 3 in the Evening

Workout

July 31, Friday
9:25 p.m. CT
Warm up: .5 mile walk
Distance: 3.09 miles
Duration: 29:31 [1.03 mile laps -- 10:14, 9:46, 9:31]
Pace ave: 9:33
HR ave 169, max 187
Cool down: .5 mile walk
@start: 69, 82%, clear, calm
@end: 67, 86%, clear, calm
Shoes: Green Pegasus 25

This wasn't much slower than my 5k race pace, so call it a tempo run of sorts I suppose. The good news is that my back didn't hurt at all on this run. I felt a little pressure, for lack of better word, in the second mile, but no discomfort at all. I plan to run in the morning, so I'm curious to see if it hurts then. As the day progresses, my back becomes much less achy. Too bad I have to sleep!

The bad news is that my breathing was a little ragged, especially on the last half of the run.

All in all, the run felt great. It seemed like it'd been days since I was ran, but it was only the day before yesterday. Also, this was my first night run outside in a long while. Could have used a little breeze, but the night was beautiful.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: post run 145.4
bf: 28%
pulse: n/a
bp: n/a
bg: n/a

Tempo Run ... Sorta

Workout

September 25

7:58 a.m. CT
Warm up: .45 mile walk
Distance: 5.98 miles
Duration: 1:04:42
Pace ave: 10:49
HR ave 156, max 180
Cool down: .45 mile walk
@start: 51, 90%, sunny, calm
@end: forgot to check, probably ~65, sunny, light breeze.

This was supposed to be a tempo run, but it didn't really work out quite like that.

Mile Time      HR  Max Avg Min Dist Pace
1.  0:11:20.9  142 147 134  98 1.0  11:21
2.  0:10:25.4  141 163 150 139 1.0  10:25
3.  0:10:04.3  171 174 164 142 1.0  10:04
4.  0:09:12.7  176 180 175 169 1.0  09:12
5.  0:13:12.9  [walk 1/run 1]   .98 13:28
6.  0:10:28.2  170 173 164 130 1.0  10:28

The miles are approximate, at least within 5 seconds or so. Miles 1 & 6 are definitely the same length. So, anyway, I was supposed to do a 1 mile warm-up, then 3-4 miles tempo around 10:05 to 10:15, then 1-2 miles cool down. I don't know what possessed me to crank out a 9:12 4th mile, but I was too tired to keep it up another mile, so I did a walk-1-minute/run-1-minute for mile 5. I got caught by a train about halfway through mile 6 & walked around in circles for about a minute and a half waiting on it. I stopped my watch during the waiting bit.

I've noticed that as my fitness has increased, I'm getting used to my HR not getting above 165 or so very often. It's comfortable. Not good. I need to add some higher intensity stuff & get my HR up around 175-180 for a few minutes each week. I averaged an HR of 175 on Mile 4 today, so that's a start. The hill repeats are intense, but my HR doesn't stay high for very long, just a few seconds.

Here's the graph for today.

Food

Pre-Run: 7:45 a.m. a few green grapes.

Breakfast: 10:05 a.m. banana, green grapes, clementine, kiwi, 1/2 oz almonds.

Lunch: 12:15 p.m. Lean Cuisine roasted potatoes and broccoli in cheddar cheese sauce.
Afternoon Snack: 4:00 p.m. Diet Coke.
Supper: 6:00 p.m. hummus, whole wheat pita, tomato wedges, raw cabbage, corn on the cob, 1/2 small cantaloup.

Evening Snack: 7:40 p.m. 1/4 cup strawberry Haagen-Dazs.

Morning Stats

weight: 146.2, post run 144.4
bf: 29%
pulse: n/a
bp: n/a
bg: n/a