veginator

Did 5k race in the snow today! Not one of my better times, around 23:51. Footing was fine but with my asthma I found it a little harder to breathe in the cold, and I'm just not in quite as good a shape as I was a month ago due to resting my feet and not running as much. Anyway, splits were 7:17, 7:52, and 7:48, average HR 158, max 164. Did a warm-up of .61 miles at a 9:13 pace and cool-down of 1.41 miles at a 9:50 pace (average HR 134). Total mileage for the day: 5.12.

Tues. Nov. 30: Ran 3 miles at a very easy jog, 36 minutes. Today: 8 miles, 1:21:28, pace 10:10, avg HR 134. Just wanted to get in some easy miles before tomorrow's 5k, the last one of the season.

Ran 8 miles in 1:13:56, a 9:14 pace. Avg HR 145, max 159. Splits: 9:21, 9:02, 9:29, 8:43, 9:15, 9:09, 9:26, 9:27.

Saturday: Ran 7 miles in 1:01:57, avg HR 150, max 163, pace 8:51. Splits were 8:00, 8:18, 8:45, 9:14, 9:32, 9:03 and 9:02. Today: Took a break.

Ran 6.22 miles in 55:56, pace 8:59, avg HR 142, max 161. Splits were 9:42, 9:01, 9:13, 9:07, 8:37, 8:29, and 7:50 pace for the last .22.

Wed. 11/17: Did two short rides of 20:55 and 24: 15 on my bike trainer, average HR about 100. Sat. 11/20: Played two games of racquetball, then my opponent got hurt. Later, ran 2.91 miles at a 10:14 pace, avg HR 132. Sun. 11/21: Rode 22:35 on the trainer, avg HR 104; ran 4 miles in 33:35, pace 8:23, avg HR 146 and max 167, splits of 8:20, 8:40, 9:13, and 7:20. Did another 21:42 on the trainer later, avg HR 92. Tues. 11/23: 4 miles in 31:35, pace 7:53, avg HR 160, max 175, splits of 7:35, 7:53, 8:15, and 7:51. Wed. 11/24: 3 miles in 35:19, avg HR 124, max 144. Today: Ran a 4-mile race. Time was 29:59.9, just barely breaking 30! My Garmin didn't work during the race other than for heart rate, I think it may have been too full of data. So, best guess is my average HR was a little over 160, and highest was in the low 170s. Not a bad time considering I haven't been running very much the last few weeks. I think my splits were 7:02, 7:41, 8:00, and around 7:19.

4 miles, 36:46, pace 9:11, avg HR 133, max 161, splits 9:26, 9:28, 9:12, and 8:39.

Thursday: 1500 meter swim. Today: 10.57 mile bike ride in 41:13, avg speed 15.6, avg HR 129, max 150.

Wed: Ran 3.75 miles; forgot to turn on my watch until about .25 miles in. For that 3.5 miles, time was 29:06, pace 8:19, splits 8:43, 8:04, 8:07, and last .5 at an 8:23 pace. Avg HR was 144, max of 162. Played 4 games of racquetball in the afternoon.

Biked 19.63 miles, 1:32:38, avg speed 12.8, avg HR is I would guess about 118, max of 151.

Monday: Did 200 meter intervals. 1 mile warm-up in 11:26, followed by 11 intervals alternating with 100 meters of jogging and/or walking. Forgot to hit the lap button for the first interval, but I think the times were as follows: 1 minute, 47.6 seconds, around 45, 42, 52, 38.15, 44, 45, 45, 43, and 42, and slowly jogged 700 meters to cool down. Aside from the first interval (8:28 per mile pace), the pace for the others ranged from 6:40 to to 5:01, with most faster than a 6-minute pace, so I was very satisfied with the intensity of the workout. Avg HR was 131, high 161, and total workout time including warm-up and cool-down was 36:23, of which the intervals were about 9 minutes.

Sunday: 3.65 miles, 30:43, pace 8:25, splits 9:33, 8:06, 7:44, and pace of 8:12 for last .65. Avg HR 142, max 161.

Saturday: 6-mile run, 53 minutes, pace 8:49, splits 8:29, 8:21, 8:25, 8:58, 9:08, 9:34. Avg HR 139, max 153. Swam 1500 meters in the evening.

Tuesday: Swam 1750 meters. Wednesday: Played 4 games of racquetball. Friday: Played 4 games of racquetball in the morning, jogged 4 miles and swam 1500 meters in the evening.

Sunday: 3-mile mostly slow jog. Feet were pretty sore. Monday: Swam 1500 meters.

Friday: ran 8 miles, pace 8:58, avg HR 133, max 152, splits of 9:31, 8:48, 8:50, 8:45, 8:30, 9:02, 9:24, 8:51. Saturday morning: 3 1/2 games of racquetball. Saturday afternoon: 5.42 miles, with 1-mile warm-up at 10:45, 1.11-mile cool-down in 13:30, 3.31 miles in 24:28, splits of 7:45 (avg HR 147), 7:35 (avg HR 157), 7:46 (avg HR 155), and a pace of 7:21 for the last .31 (avg HR 156). Since I didn't have a race today, my objective was to run at near-race pace for a bit over 5k distance. It was hard to motivate myself to push that hard with no one to compete with, but I managed to do it.

Wednesday: swam 1650 meters. Thursday: Jogged 1.1 miles when I took the dogs to the park. Leg felt okay. Despite no running since last weekend, my feet still hurt some, which was kind of disappointing. Later, I swam 1750 meters.

Tuesday: swam 1500 meters.

Sunday: swam 1500 meters and played 4 games of racquetball. It became obvious fairly early on that playing racquetball wasn't the best idea given my muscle strain, but like an idiot I kept playing. I'm about back to where I was after racquetball Wednesday. I think I'm going to stick to swimming for a while and hold off on racquetball probably until next Sunday or so. Monday: swam 1650 meters.

Wednesday: 3 games of racquetball. Strange leg injury where it hurt to lift my left leg very high (for example, putting on my pants). I guess it was from the elliptical machine Monday (it started to hurt Monday night)? No idea. It made racquetball a little more difficult, but not too bad. Thursday: no exercise Friday: 1.14 mile warm-up run at 11:16 pace, HR about 120. Main run: 4.73 miles in 45:05, pace 9:31, avg HR 134, max 143, splits 9:49, 9:14, 9:30, 9:31 and last .73 at 9:34 pace. Cool-down of 0.4 miles, pace 11:43, HR 122. Total mileage: 6.57. Swam 1600 meters in about 40 minutes. Today: 5k race. Warm-up of 1.04 miles, pace 10:31, HR 114. Race: 21:57, avg HR 156, max 168, splits 6:53, 7:07, and 7:06, last .1 in 51 seconds. Cool-down: 1.25 miles, 11:26, pace 9:08, avg HR 134, max 145. Total mileage: 5.39. I was very happy with the 5k time--first time I've broken 22 on a somewhat hilly course. Later in the day I ran 3.05 miles, pace 10:33, avg HR 116. Leg is better, though probably a few more days from being completely healed. It didn't seem to bother me during running or swimming, though.

Tempo run today. Warm-up: 0.7 miles at 10:19 pace, avg HR 119. Main run: 4 miles in 30:22, pace of 7:35, avg HR 151, max 161, splits of 7:37, 7:40, 7:38, and 7:25. Cool-down run of 0.4 miles at 8:52 pace, avg HR 144. Total mileage: 5.1.

Since my feet were a little sore and needed rest from three straight days of running, I decided to do something other than a long run today. Biked 30.11 miles of southern Indiana hills in 2:18:02, avg speed 13.0, no telling what my average HR was since monitor gave false high readings almost every time I went down a hill or the wind blew hard. One suggestion on Garmin's Web site was to try wearing the chest strap backwards, so I'll have to give that a try. Later, I did 41:31 on the elliptical machine, avg HR 118, and swam 750 meters. Nearly 3 1/2 hours of exercise today! I need to find time to do more days like this if I want to achieve my ultimate weight loss goal.

Ran 2 easy miles in the morning with a friend who's doing couch to 5k. Later: 6.21 miles in 51:16, an 8:15 pace. Splits were 8:35, 8:24, 8:16, 8:07, 8:19, and 7:51, and average HR was 145 with a max of 162. Evening: Swam 1750 meters, longest swim so far since I started doing that.

Thursday: No exercise. Friday: 5 hard games of racquetball. Saturday: 5k race, overall time 22:11, splits of 7:04, 7:07, and 7:17. Heart rate data were completely screwed up today for some reason. I just didn't have the energy to break 22 today for some reason, even though the course was relatively flat. Hoping for a better performance next week. Did about a 1-mile cool-down run afterward. Weight this morning: 150.8.

Wednesday: 5.01-mile run in the morning, 47:13, pace 9:25, splits were 10:22, 8:56, 9:01, 9:08, and 9:40, average HR 131, max 149. In the afternoon I played 4 tough games of racquetball.