http://connect.garmin.com/activity/119749154
447C121
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Split
|
Time
|
Distance
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Elevation Gain
|
Elevation Loss
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Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
|
1
|
35:06:00
|
4.01
|
66
|
135
|
8:45
|
136
|
|
2
|
:26
|
0.06
|
0
|
0
|
6:56
|
155
|
|
3
|
1:00
|
0.09
|
0
|
12
|
10:49
|
154
|
|
4
|
:25
|
0.06
|
0
|
0
|
6:43
|
148
|
|
5
|
1:00
|
0.1
|
0
|
16
|
10:01
|
152
|
|
6
|
:26
|
0.06
|
0
|
0
|
6:53
|
148
|
|
7
|
1:00
|
0.1
|
0
|
0
|
10:27
|
153
|
|
8
|
:23
|
0.06
|
24
|
0
|
6:17
|
149
|
|
9
|
1:00
|
0.1
|
0
|
0
|
10:14
|
154
|
|
10
|
:25
|
0.06
|
0
|
0
|
6:49
|
150
|
|
11
|
1:00
|
0.09
|
0
|
0
|
10:47
|
155
|
|
12
|
:25
|
0.06
|
0
|
0
|
6:42
|
153
|
|
13
|
1:00
|
0.09
|
0
|
0
|
10:45
|
155
|
|
14
|
:24
|
0.06
|
0
|
0
|
6:32
|
152
|
|
15
|
1:00
|
0.09
|
0
|
0
|
10:36
|
155
|
|
16
|
:24
|
0.06
|
0
|
0
|
6:29
|
151
|
|
17
|
1:00
|
0.1
|
0
|
4
|
10:28
|
155
|
|
18
|
:25
|
0.06
|
0
|
0
|
6:41
|
152
|
|
19
|
1:00
|
0.09
|
0
|
0
|
10:50
|
156
|
|
20
|
:23
|
0.06
|
0
|
0
|
6:03
|
153
|
|
21
|
1:00
|
0.09
|
0
|
7
|
10:56
|
156
|
|
22
|
8:18
|
0.89
|
14
|
0
|
9:18
|
150
|
|
|
|
|
|
|
|
|
|
Summary
|
57:30:00
|
6.47
|
104
|
175
|
8:53
|
142
|
Speed: Strides: teach legs turnover quickly, 50-200m with 30-90 seconds Rest, Longer Recovery allows put more effort into each stride which helps to develop speed, Pace is 800m to mile race pace (race pace mile is 6:39 - McMillan - based on 8:09 pace Half Marathon), will improve finishing kick, Run fast 15-25 seconds. Jog easily 30-90 seconds.
Scheduled: 7 at 8:45/mi
(10 x 100 at 6:39 with 1:00 rest)
Ran a 6:02am the
Route 22 Out and Back Route. I ran 6.47 miles at 8:53 pace per mile in 57:30 for 142 bpm at 82% MHR.
Active: 47:30 for 5.52 miles, Rest: 10:00 for 0.95 miles.
The First Mile of the Warm-Up: I ran that at about 9:04 and by mile two the avg pace for the two
miles at 8:49. And this is the norm for me. The first mile slow, off, breathing not
on…but by mile 2…I am on track and the breathing is perfect with my having the
ability to run many miles after that, and quickly…but that first mile; it is
like I have to get used to running each time.
NOTE: where I normally do not do warm-ups prior to any race,
I should definitely do warm-ups prior to 5K and 5 Mile races as this will not
compromise the race itself in any way and would allow me to run that first mile
up front at quicker pace.
The Warm-Up: I warmed up with a 4.01 mile run at 8:45/mile in 35:05 at 136 bpm at
78% MHR. 8.45 mile is 10 seconds slower
than MP (8:35/mi at 79-88% MHR) and
20-50 seconds faster than General Aerobic (9:05-9:35/mi.
at 70-81% MHR). Although I ran these four miles much faster than GA pace, the
HR intensity remained within GA range.
The cooler weather is helping me to run faster. I ran in sweat pants and a long sleeve shirt
with a jacket today. Tuesday this week
saw me running for the first time this Fall with a jacket.
The 100m Strides: I
did 4 within my goal range of 6:39/mi or better at 6:03-6:32/mi, 3 in the
6:41-6:43/mi range (off goal 2-4 seconds) and 3 in 6:49-6:56 (off goal by 10-17
seconds). This is GOOD. I was not sure how the repeats would look and
suspected that I would be running at like 7:00/mi
pace.
Initially for the strides, I kept looking at my watch to
find out when the rest period was due.
Then I got the idea to count the steps during one of the repeats. Now I know…36 Right steps for each repeat. This
saved me a lot of time and allowed me to focus on running versus looking at a
watch!
The Rest periods: 4 at 10:01-10:28/mi. Six at 10:36-10:56/mi.
Boy I love these Rest periods!!!
The Cool Down: 0.89 miles at General Aerobic pace for
9:18/mi in 8:18 at 150 bpm.
The Run Scheduled For Tomorrow: A 4 Miler at 10:05 – 10:35/mile (Recovery). Let me tell you…I am going to enjoy that
relaxing run.
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