Double Duty Day

Today I pulled double duty by walking at lunch then jogging after work.

Having only 30:00 for lunch, a co-worker and I walked about 2 miles (1.94 mi - per my smartphone GPS app - Trimble Outdoors AllSport GPS).  It certainly was hot at noon, but we managed to get through it. Since I'm training for the Statute to Statute 15K in less than 2 weeks, we hit a couple of hills.

I used the Trimble App this time since the app generates some neat charts and graphics to analysis your workout - you can actually retrieve them from the Trimble website (unlike the Adidas micoach which generates charts and graphs as well, but only on your smartphone).

 

Apparently I didn't get enough 'punishment' at lunch since another co-worker and I took a long jog after work.  Again we followed most of the hilly course we took on Monday and added a little more distance (6.2 mi, 1:48:00, 987 cal - distance and time based on co-worker's Garmin and cal based on my fitness watch).

WHO'S BAD!!!

(OH that Epsom salt hot soak was so G-O-O-D!!!)

ELEVATING MY TRAINING (training run #2 for Statute to Statute run)

Well, I jogged this afternoon after work with one of my co-workers.  I told her that my goals today were 2-fold:  distance and hills.  I wasn't as much concerned about my time as I was with these 2 factors.  I haven't gotten in much mileage in the last couple of weeks (rain, cold, illness, work, etc.) and my 15K (Statute to Statute - which is a very hilly course I have been told) is a couple of weeks.  So if I had any chance of even finishing that race, I really need to crunch up the miles and the hills. 

Well, I think we really gave ourselves a great workout.  My favorite GPS app on my phone won't boot up (Adidas micoach) so I relied on my co-worker Garmin watch (looked like she had the FR70 (has most features I think I would use - my co-worker since very impressed with it).

5.54 mi, 1:33:00 - not bad at all!

Early Sunday AM run

Got up at 5:45 this morning to join my relay team to train for the Mercedes Marathon relay.  However, I checked the website after coming home from my run to found out that the registration for the relay had  closed (and my team hadn't registered yet).  Although I'm disappointed, I'll still train for the 5K (doubt I could run the half - just haven't put in enough miles with just 2 weeks away to be ready for it).

Did run 4.16 mi, 59:55 (14:24/mi), 804 cal (adidas micoach app)

Splits
Mile 1 - 14:15
Mile 2 - 28:09 (13;54)
Mile 3 - 42:12 (14:03)
Mile 4 - 57:39 (15:27)
Mile 4.16 - 59:55 (13:52)

You'll notice that mile 4 was much slower than the other splits.  Well, I didn't run the full route with everyone else.  I ran 2 miles and planned to go back so I could pick up my team mates at the 6-mile mark. Well, even with a map and directions, I got off course (LOL)! Anyway, I decided just to run from the point where I was and get back in enough time so my team mates wouldn't be waiting too long on me.  I guess I should have used my GPS on my phone next time! (LOL)


Mercedes Marathon relay training (pace)

 

Mercedes Marathon relay training (speed)



Short AM walk

Distance - 2.7 miles

Time - 45:05

Avg Speed - 3.6 mph

Avg Pace - 16.7 min/mi

Calories Burned - 537

Getting My Holiday Burn On! My Virtual Turkey Day Walk/Run 2012

Well, today I hit the road for a little workout before Thanksgiving dinner and I must say I did OK: total 4.4 mi: 1.26 mi walking and 3.25 mi 'running':

Walk - 22:43, pace 18:04, 254 cal
Splits
Mile 1 - 17:52 (pace 17:52)
Mile 1.26 - 22:43 (pace 18:54)

Run (slow jog/walk: 0.15 mi jog/0.10 mi walk) - 51:15, pace 16:15, 624 cal
Splits
Mile 1 - 16:21 (pace 16:21)
Mile 2 - 32:24 (pace 16:03)
Mile 3 - 48:48 (pace 16:24)
Mile 3.16 - 51:18 (pace 15:51)


This was part of my first run/walk for several of my holiday challenges.  I did several knee rehab exercises (stretching/strengthening) before going out to walk/run and I think that helped a lot.  Knees felt good surprisingly since this was my 1st real workout since finishing rehab last week.  I got a little winded at mile 2 of my 'run', but I kept going and got my 2nd wind.  Although my knees felt good, my back did bother me some, but I think that's was caused by all the hard work from the last 2 days I spent raking up and bagging up leaves on my front yard (LOL).

Don't have a heart monitor (last one broke and I haven't replaced it yet), so I had to rely on my smartphone GPS app - I'm certain the cal count is not accurate, but it does provide good feedback.

And all my hard work wasn't in vain - I kept the portions small and passed on dessert!!

I found a great cartoon on the Net that really sums it up for all us 'athletes' this Thanksgiving - :)

Hope everyone had a happy and safe Thanksgiving!

Battled the humidity to do a tempo run & the humidity won

Well, I attempted a tempo run this evening, but the humidity didn't cooperate. Also, the route I took this time had more hills (at least more elevations) than I usually run - which was a good change. I walked 5:00, then ran 5:00 - for almost 40:00.  I really wanted to walk 5:00, then run about 10:00-15:00, but I just couldn't run more than 5:00 at a time.   I was soaking wet with sweat when I finished!

I'm still using a workout tracking app on my phone (Adidas micoach), which syncs your workouts online on the website - Adidas micoach site.  It's not as versatile as most of the high-end GPS trainers/fitness watches - but it does give you some very good stats.   Here's a screen shot of one of the graphs generated for my run this evening:

I would highly recommend the site to anyone who doesn't want to/can't afford those watches.