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