6+ miles at Marathon Pace!!

Maybe it was the lower elevation, the cooler weather, or the not so delicious peanut butter and jelly sandwiches I had at lunch, but whatever it was, today's run was amazing!

I took Matt's advice and ran a 6:1 ratio. Sure worked wonders today. I ran 6+ miles and felt like I could have gone for a bit more.

I went 6.31 miles, in 1 hour and 5 minutes, resulting in a 10:19 avg pace, where my heart rate averaged 171, and I burned 908 calories.

Lap: Distance: Pace

1: 0.59: 10:12
2: 0.07: 14:38
3: 0.6: 9:52
4: 0.06: 15:23
5: 0.6: 9:54
6: 0.07: 14:35
7: 0.6: 10:07
8: 0.06: 16:18
9: 0.6: 10:12
10: 0.08 12:35
11: 0.6: 9:33
12: 0.07: 13:51
13: 0.6: 9:36
14: 0.07: 13:10
15: 0.6: 9:48
16: 0.06: 15:31
17: 0.6: 9:49
18: 0.06: 12:50
19: 0.2: 11:48

It works out that my average running pace is 9:54!!!

Now..Burnt Feet

On Saturday I joined Matt and our neighbors up in Cumberland Maryland for their adventure race. Between being their photographer I went for my run. My goal was to do 8 miles, however, I only managed to run 5.3 miles. The weather, elevation, and temperature made it a little rough. I did wear Matt's garmin though so I have extra cool data.

Distance: 5.3 miles
Time: 1:10:27
Avg Pace: 13:16
Calories: 554
Avg HR: 175
Climbed: +908/-919
Temperature: 90'F

Note about the elevation: Usually the elevation where I run is 270-440 feet, this elevation went from 960-1240 feet!

It's fun being able to see all of these charts, graphs, and info about my run!!

Fastest 5 Yet

Only 30 seconds shy of my 5 mile mark for the marathon pace.

Today:
5 miles
52 minutes
10:20 pace
178 avg hr
189 max hr
771 calories

So after my run, talked with Matt about running plans for the marathon. I think I need to go back and revise my plans, but will do it with Matt to get this thoughts. He gave a great suggestion of training the way he did for the long runs: run 6-7 minutes, walk 1 minute.

I think during Matt et al Adventure Race I will go for a run in Cumberland, MD. Here's to running in new areas!

Great run with Matt

As I am too scared to run by myself. We got an email today from our Security at school telling of a homicide in Reston, right on the trails where I usually run. So, I asked Matt if he would run with me.

We ran 4.1 miles in 43 minutes. Even with a bit of a walk we still managed to keep a 10:40 pace. This means I burned 637 calories while maintaining an average heart rate of 175. We ran 2 miles, walked for 0.1 and then ran the rest of the 2.0 miles home.

It makes me feel good to know Matt feels like I am improving and can now sometimes see my determination.

Time for bed as I need to be proactive this week.

Yesterday's Run

Yesterday was a busy day but I managed to get a 6 mile run in. I ate oatmeal before the run. Had 2 shot bloks. On the run at 3.5 miles I had the vanilla goo. The goo wasn't too bad, but I wish it was 1/2 the size. I still have some shooting pain down my shoulder/back which I felt near the end of the run. My thighs were very tired as well.

I ran a total of 6.1 miles in 1 hour 11 mins. Making my average pace 11:38. My max pace was 8.27 which was at the end of the run. My average heart rate was 176 and I maxed at 190. I burned 1037 calories, but the goo was 100 calories.

Laps: Distance/Pace

1. 1.0/10:50
2. 0.1/15:20
3. 1.0/10:41
4. 0.1/16:40
5. 1.0/10:54
6. 0.1/18:08
7. 1.0/12:22 (walked for goo)
8. 0.1/19:06
9. 0.5/11:12
10. 0.1/16:43
11. 0.6/11:43
12. 0.1/18:04
13. 0.3/9:56
    

It was the warmest run so far of the year. It was probably in the mid 60's. I ran along the W&OD trail along with a lot of other people. There was even a team in training group with a refreshment table.

Short & Sweet

It was still light out when I got home from Grad class tonight (a nice change) so I decided to go for a short run. I decided to see if I could maintain a 10 minute mile for 2 miles. Results:

• 2 miles
• 20:33 minutes
• 10:20 avg pace
• 175 avg hr
• 189 max hr
• 294 calories
• 1.25 miles w/o walking
  

The long slow runs are apparently helping as I was able to maintain my pace for more than double the last time. And to make it even more impressive, my heart rate did not break 190!

I should run tomorrow, but might take the day off to rest and then go for a long run Saturday morning. Yay for nice weather!!!

Productive Day

Well today was the first day back to teaching after our Spring Break. I was wide awake this morning, but now I am starting to crash. When I got home I decided I should get some work done before my run, so I ran later than normal on a school day. It was cold and dripping on the run: clothing = 2 long sleeve t-shirts & 1 sweatshirt. Most of the rest of the week they are calling for rain, so I am hoping to stay motivated...

Today's Stats:
4 miles
45 mins
11:15 pace
645 calories burned
174 average HR
188 max HR

Run + Softball

I was planning on running yesterday but was not self-motivated to run in the rain, so I postponed it until today. Did a short run this morning before heading off to our Softball game. (Where we got crushed).

I did a 5k run today in 34 minutes making my avg pace 10:51. I burned 495 calories while keeping an 173 average heart rate. I ran the last 0.2 miles fast reaching a pace of 8:43.

I have realized unless I am working on my pace, I do much better running if I don't pay attention to my watch and just run. I wish I could wrap it around my ankle so I am not distracted by all of the numbers ;)

I apparently had good timing as my mp3 player died just as I was walking into the house. So now I need to remember to charge it and put a new battery in my foot pod before my next run.

Goals for this week:
Monday: 4 miles
Wednesday: 5 miles
Friday: 4 miles
Saturday: 6 miles

Slow and Steady

Decided to take it slow today and see if I could keep my Heart Rate below 180. I did fairly well with that goal. My initial goal was to run 4 miles entirely, but started to feel sick again and decided I didn't want to have to deal with that again, so I stopped at 3.5 miles.

Talked with my neighbor the other day and he told me when he started running it took all he had to complete 3 miles in 38 minutes, and now he can do an easy 3 miles in 25 minutes. That helps me feel like there is hope for me to become fast.

Today's Stats:
3.5 miles
41 minutes
11:51 pace
581 calories
169 HR Avg

Off from running tomorrow to spend with my family.
Running 6 miles Saturday with my neighbor.

Started off great

My goal was to run a slow 5 miler just to work on pushing through my mental blocks. This started off well, in fact I was able to go 1.5 miles before my heart rate broke 180. However, started feeling sick just after I turned around (2.5 miles) and then got sick at 3.2 miles. That ended my run. However, I still had 1.7 miles to go before I was back home....Not fun. It took me 36 minutes to go 3.2 miles, and then 35 minutes to go 1.7 miles.

Total run:

• 3.2 miles
• 36 minutes
• 11:17 pace
• 170 avg HR

Here's to a better run next time...

Pushed by Matt

and gratefully, sometimes literally, up the hills.

1/2 way through the run I lost all my motivation and power in my thighs. But thanks to Matt I continued on. We ran 4 miles in 43:55.

I haven't run since last Tuesday (almost a week) which is bad. I have had Grad classes til late in the evening, then my family was here. At least we were active w/ walking around DC, Batting Cages, Hiking at Great Falls, Climbing Tree, Softball game. More family are coming soon, at least they are here shorter. And this is my Spring Break so I should be able to get in some decent runs this week.

Tentative Goal for Days to run:

• Today: = completed
• Tuesday:
• Thursday:
• Saturday (long run):

I have registered for the Army 10 Miler and for the Marine Corps Marathon. Now I am broke, but it will be worth it. Now I just need to sit down and figure out a training program. My thoughts: 1 long run a week, and then 3-6 milers during the week and work on my speed. We shall see....Matt will help me. :)