Getting in the work on the hills (5/19/2014)

This evening, I 'wogged' with my co-worker - and she really put me through my paces.  We hit several hills, which I really needed. I used one of my smartphone tracking apps (Runtastic).  The charts below (19:45/mile) were generated by the app - comparing these with my co-worker's GPS watch (Garmin, I think it's a 210) - 4.51 miles, 1:23:52 (pace 18:35/mile).

 

Turkey Trot 2013

Today (Thanksgiving Day 11/28/2013)  I ran my annual 'Turkey Trot' (aka - run your butt off Thanksgiving morning, so you can pig out on your Thanksgiving morning - LOL): the Sam Lapidus Montclair Run 10K. It's a very popular local event, but I think the morning temperatures scared away even some of the most staunch athletes (low 20s - BRRRR!).

When my alarm went off at 6 am, I really wanted to turn it
 OFF and pull the covers over my head and SLEEP!! But I had really committed myself (and my money) to do so the run. So I staggered out of bed and proceeded with my morning rituals.  Besides I wanted to have a little guilt-free eating at dinner.

For about the first couple of miles, I was quite COLD!  Especially my hands (my gloves weren't the warmest) and they felt a little numb.  But my hands warmed up about mile 3 which was a welcomed relief.

Along the way, I met nice people - several runners who coached me through the 1st 3 miles before leaving in their dust (regrettably).   Then, I fell in with several ladies from another Weight Watchers class (on their job).  It was great walking with them because they were walking a good pace and kept me moving. 

My knees held up OK - they didn't start bothering me until somewhere between miles 3 and 4.  I took a couple of Advils before leaving the house and I think that helped. All in all, it wasn't a bad run (not a PR, but I crossed the finish line upright - LMBO!)

Official time (course clock time) - 1:33:46, 888 cal (heart rate watch); stats below from Runtastic app:

 

Talladega 21000 (half marathon) training - Week 1, Day 3

This afternoon another scorcher (89 deg., felt like 94; humidity 70%) when my co-worker and I started out for our afternoon run.

I downloaded a new smartphone GPS app (Endomondo Pro) the night before to try for my upcoming runs.  This is a paid app (<$5), it offered a few more features not available on the free version. 


SUMMARY

PACE

ELEVATION



SPLITS

Fastest lap/pace:  Lap 1 - 16:40
Slowest pace: Lap 4 - 19:33

 

 

 

Talladega 21000 (half marathon) training - Week 1, Day 1

Today (6/23/13) was my 1st training run for my half marathon training for the Talladega 21000 (9/22/13).

I got off to a later start than I had planned (8:00 am), but I decided I couldn't wait until this evening (family was visiting so I know if I waited until later, later would become never).

The smartphone app (MapMyRun) I was using started off working good.  I looked periodically at the app on my smartphone so I knew how far I had jogged.  About half way through the run (around 2.93 m), I noticed the app had zero'd out.  I apparently touched the screen by accident which caused the app to stop recording - which really frustrated me.  Fortunately I was always wearing my heart monitor watch so I could keep up with my time. 

I was thinking about cutting my run short (hot, cloudy, legs were mushy, breathing wheezy, hot, very muggy), but with each mile I decided to keep going.  When I got to the end of my run (2nd go-round on my app - 3.23 mi), the same time happened the 1st time - the app zero'd out.  I don't think it was the app - it was the operator (LOL).

It certainly wasn't my best run (6.16 mi, 1:40:16, pace - 16:16/mi).  I hadn't worked out since Wednesday; had been eating bad over the weekend (fried chicken, tacos, etc.); slacked up on my water intake about mid-week.

After the jog, I went to the gym and did about 25 min of stretching and slow walking.

Mercedes Benz Cotton Row 2013

Today I ran the Mercedes Benz Cotton Row 10K.  It was not my best finish, but I didn't finish last. (Whew!)  For at least the first 3 miles or so, the police was right up on my rear.  And that certainly was not a good feeling.  There was a handful of runners slightly ahead of me and as long as I kept them in my sight, I felt I could have a good finish. I started feeling good about the race when, after I recovered from the 'monster' hill at mile 3, I got my 2nd wind.  Miles 3 and 4 were relatively level and mile 4 was shady for most of the span.  About half-way into mile 4, I past 2 of the runners (they were older than me -  60+ - which made me feel a little guilty about feeling good about passing them.  I made good momentum going downhill into mile 5.  About halfway into mile 5, I passed the last runner I had been 'chasing' the whole race. I don't think this lady liked this because she made certain that she crossed the finish line before I did.

Official time - 1:33:41 (pace - 15:06/mil)

My mobile phone GPS app registered my distance a little farther than the actual course (I did short it about 30 sec before crossing the start line).

My knees didn't pain me much during the race and as along as I was moving (thanks to 2 Advils before).  But once I sat down fro awhile, my knees did get stiff.  I definitely will take a long soak tonight. (LOL).

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

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)



Mid-day work break

Took a short walk during lunch at work today - most of the walk was good until I had to walk up quite a steep hill on the last leg of my walk back to my office - really got windy.  Since I haven't been running due to my knees, I see a marked difference in my endurance.

1.45 mi, 23:29
Pace 16:40/mi
Avg speed 3.7 mph, 5.0 mph
280 cal

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.