| | Running Miles | Swimming Yards | Bike Miles | | 150.31 | 0.00 | 0.00 |
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| NB 880 Miles: 78.20 | NB 1540 2016 #3 Miles: 72.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 41 minutes on the bike outside. average pace 12.5 mph. rode for over 8 miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning total time 64:51. splits 9:34, 9:17, 9:19, 9:14, 9:11, 9:13, 9:03. I felt really good . average heart rate 124.
evening 2 miles total time 18:38. splits 9:24, 9:14. felt easy average heart rate 119.
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 46:46. easy run splits 9:35, 9:21, 9:20, 9:19, 9:11. average heart rate 120.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 22.00 | 0.00 | 0.00 |
| total time 3:22:41. at 11 miles I changed to lighter shoes. I was trying to focus on 9:25 apce for the first half and then 9 flat pace the second half. twice I accidently his the lap button so will have to add those splits. With the light shoes I was able to maintain a sub 9 min pace for quite a while with the heart rate right about 120. However, the last 3 - 4 miles my heart rate went up significantly and the last mile was a struggle. splits 9:32, 9:08 (not sure where that came from?), 9:34, 9:26, 9:29, 9:19, 9:24, 9:29, 9:24, 9:15(no increase in heart rate so I don't know what happened), 9:24, 9:00, 8:52, 8:56, 8:57, 8:54, 9:01, 8:55, 9:01, 9:02, 9:11, 9:27. the last mile was a struggle with increased effort just to get that pace. average pace 9:13 average heart rate 124.
had an energy Gu prior to the run and then at 50 minutes, 1 hour 40 minutes, and 2 hours 30 minutes. I tried something new. Gatorade chews. I had 2 of them at 2 hours 5 minutes, 2 at 2hours 55 minutes and 2 at 3 hours 10 minutes. the temperature warmed up significantly the last hour and I was probably over dressed. I drank a total of 12 oz water during the first 11 miles and a total of 18 oz gatorade during the second 11 miles. even doing all of this I lost 3.5 pounds during the run.
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| NB 880 Miles: 11.00 | NB 1540 2016 #3 Miles: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run this morning... tried to keep my heart rate around 119. total time 38:56. splits 9:46, 9:39, 9:48, 9:43. average heart rate turned out to be 119. I was a bit sore and didn't push it at all.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning run. I did a bunch of stretching yesterday using yoga poses from Runner's World. It really helped my right groin which has been super tight. However... my heart rate was up higher than usual today. total time 66:06. splits 9:28, 9:21, 9:27, 9:28, 9:32, 9:21, 9:28. average heart rate 124.
afternoon run. total run time 18:37. splits 9:26, 9:11. average heart rate 120
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning run. 7 miles. Jeff wanted me to do 6 by 0.5 miles at around 9 minute pace. I warmed up for 1 miles and then I had 0.2 miles recovery in between (pace between 9:45 and 10 min). total time 64:37. splits 9:24, 8:55(definitely discovered that part of this was too fast), 9:16, 9:11, 9:05, 9:30, 9:16. My heart rate seems a bit higher this week? not sure. need to go to garmin connect and analyze. I spent 30 minutes stretching last night. My right groin and thigh seem to be doing better. average heart rate for the entire run was 128.
afternoon run 83 degrees. 2 miles 18:26. splits 9:20, 9:06. average heart rate 119
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| esay run with one strider at each half mile point. total time 37:43. splits 9:30, 9:19, 9:24, 9:30
average heart rate 118. average pace 9:26
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| long run plan today... 2 x 3 miles plus easy run. 1 segment early in the run and another segment late in the run. I did them mile 2-4 and then 13-15. goal was 9 min pace for those runs and 9:25 for the other times.
How I did: total time 2:26:27. plits 9:24, 8:51, 9:01, 8:57, 9:23, 9:21, 9:19, 9:16, 9:18, 9:11, 9:14, 9:15, 9:01, 8:49, 8:59, 9:07. The first 3 miles segment I was trying to keep the heart rate at 126. Then I was trying to keep it at 121. I was pretty successful at 121 but I really settled into a groove and the miles were faster than I had planned. the second faster segment I had to stay around 129-130 in order to get the pace. The last mile I ran most of it at 9:20 pace. but I picked up the pace the last 90 seconds.
average heart rate for the entire run was 124. average pace 9:09 (right on pcae for 4 hours).
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run. total time 37:05. splits 9:15, 9:20, 9:16, 9:16. average heart rate 122. average pace 9:16
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| after 1 mile warm-up I went hard for 1 minute at the beginning of each half mile. total time 54:10. splits 9:27, 8:46, 8:57, 8:59, 8:59, 9:02. average heart rate 129. average pace 9:02.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes excercise bike
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 3 x 1 miles at race pace. 1 mile warm-up then 1/2 mile recovery in between each run. total time 55:06. splits 9:21, 8:52, 4:44, 9:03, 4:49, 8:54, 9:23. average heart rate 126. average pace 9:11.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run today total time 37:27. splits 9:33, 9:17, 9:21, 9:16. average heart rate 120. average pace 9:22
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| the plan was to run the course starting at the LDS church on McDowell and then running the only significant uphill of the course (from 0.53 miles to 2.06 miles on today's run and from about 4.2 to 5.76 miles on the marathon course) to get a feel for that and to see what my heart rate effort for 9:10 miles would translate to on the down hill portions. I also planned to do one 3 mile section of the course up-tempo but no faster than 8 min mile pace. Well... my watch didn't cooeprate so for much of the run it said my heart rate was in the 170's and 180's. I stopped once to check my heart rate and it wasn't beatring that fast. I stopped again and took it off and tried to wipe of the sensors. no luck... so I ignored the heart rate and ran on effort. The downhill portion after the uphill I ran based upon effort. I started the uptempo segment at 4.5 miles. total time 1:30:07. splits 9:11, 9:33, 8:44, 9:05, 4:26, 8:08, 8:10, 8:05, 9:47, 9:54, 5:03. I finished my hard 3 miles going west on McDowell and immediately turned around so the last 2.5 miles were all uphill. my watch says my average heart rate was 165. right around 6.5 miles all the sudden my watch heart rate dropped to the 140's which was probably accurate.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run... I did speed up effortlessly at the end. total time 37:08. spluts 9:29, 9:14, 9:18, 9:07. average heart rate 123.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 37:03. splits 9:23, 9:10, 9:16, 9:14. I did 3 45 second fartleks half way through miles 2,3, and 4. I feeling great!
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
20 lunges, 10 squats, 10 back extenders, 15 push-ups, 15 crunches, 15 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:46. tried to go 9 min pace for a half mile at 1 mile and at 2.5 miles. looks like I went a bit faster. splits 9:22, 9:02, 9:06, 9:16. average heart rate 120.
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| | Running Miles | Swimming Yards | Bike Miles | | 1.00 | 0.00 | 0.00 |
| easy run just to stretch the legs. up tempo twice 9:16. average heart rate 118.
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| | Race: |
Phoenix Marathon (26.2 Miles) 04:31:47 | | Running Miles | Swimming Yards | Bike Miles | | 26.20 | 0.00 | 0.00 |
| very tough day. My goal was 4 hours and I was definitely on pace to make it at 20 miles. My plan was to be comfortable on the down hill and let it help me get ahead of goal pace and then slow down as it got flat. plan worked until between 21 and 22 miles when the calf cramps started. The rest of the race was just an effort to finish. total time 4:31:47. splits 8:45, 8:38, 8:59, 8:50, 9:07, 9:23, 8:40, 8:44, 8:59, 8:44, 8:54, 8:48, 8:57, 8:56, 8:58, 5:59 (accidently hit my watch and didn't know it), 9:02, 3:06 (got back on the mile markers), 9:10, 9:24, 9:50, 10:12, 12:54, 20:08, 16:34, 15:12, 14:38, 2:18. I didn't follow my haeert rate because it didn't seem right. overall pace was 10:23. cramps were brutal.
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| | Comments(2) |
| | Running Miles | Swimming Yards | Bike Miles | | 1.11 | 0.00 | 0.00 |
| rode the exercise bike for 15 minutes and then went out for a very slow run.
total time 15:02. mile splits in 13:41 really sore. average heart rate 112
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| NB 1540 2016 #3 Miles: 1.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike is helping the soreness pass quicker.
2 mile run in light rain. total time 20:08. splits 10:13, 9:55 average heart rate 116
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| NB 1540 2016 #3 Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 150.31 | 0.00 | 0.00 |
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| NB 880 Miles: 78.20 | NB 1540 2016 #3 Miles: 72.11 |
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