Boston Marathon Training - Week #3 Day #1A - 5M Hill Repeats Cool Down

Summary Name Boston Marathon Training - Week #3 Day #1A - 5M Hill Repeats Cool Down Location Corvallis, OR Start Time 1/14/2014 12:00 PM (UTC-08:00) Category My Activities:Running Distance 2.99 mi Time 00:24:39.0 Time Moving 00:24:38.0 Stopped 00:00:01.0 Average pace 08:14 min/mi Max. pace 07:09 min/mi Average heart rate 146 bpm Max. heart rate 159 bpm Average power 401 W Max. power 532 W Total Ascent 23 ft +8 ft/mi Total Descent -24 ft -8 ft/mi Weather Calories 443 kcal Notes After a warmup, run uphill for 60 to 90 seconds at a 10-K race effort; it should feel like the same sustainably-hard effort that you’d make while you’re running at your 10-K pace. After you get up the hill, jog or walk downhill to recover. Repeat that cycle four times. Cooldown afterward. Hills are never really that fun for me. In high school I did enjoy racing my teammates up 5th street hill in Lebanon, and I recall that I was often first or second most of the time. Tyler hill was another story! We would get a ride in the van back to the high school from Coach Dannen if we hit our goal time. In four years I got a ride once! Today I was inspired not by coach Dannen, but by Shawn, Christina, and many other that have been diagnosed by a life threatening illness. When tired and wanting to walk I kept pushing. It was only four repeats for about 60 seconds each, but it felt like an eternity. Afterward the three mile cool down was relaxing. Custom Data Fields:		Tailwind(-) / Headwind(+) Splits: Mile
Pace Min. Max. Avg. 9.4 min/mi 7.2 min/mi 8.2 min/mi Splits: Mile	Heart Rate Min. Max. Avg. 106.7 bpm 158.8 bpm 146.4 bpm Splits: Mile	Elevation Min. Max. Avg. 213.0 ft 244.8 ft 224.7 ft Splits: Mile

Running, 1/13/-1/19/2014

Start time	Distance	Time	Average Speed	Athlete Weight
1/14/2014 11:33 AM	1.58 mi	00:12:39	7.5 mph	226.46 lb
1/14/2014 11:47 AM	1.09 mi	00:12:00	5.5 mph	226.46 lb
1/14/2014 12:00 PM	2.99 mi	00:24:39	7.3 mph	226.46 lb
1/15/2014 12:56 PM	3.01 mi	00:25:09	7.2 mph	226.46 lb
1/16/2014 12:19 PM	4.99 mi	00:38:02	7.9 mph	226.46 lb

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Boston Marathon Training - Week #2 Day #5 - 9 Miles LSD

Cooking is another outlet for me, a little long forgotten lately.  Yesterday I decided to make Colorado Chili using a slow cooking method - aka crock pot. It cooked all night long, and today's plan of attach, 1) Run 9 miles, 2) Eat a delicious batch of Colorado Chili, 3) Watch my Denver Broncos beat the San Diego Charger.  Accomplished all three!   For today's run I wanted to map out a different routes with hills because I am bored running the same hills.  The run I mapped started at the intersection of Conifer & Conser, then to Walnut, the to Glenridge heading up to Chip Ross Park.  The hills heading up to Chip Ross are pretty step, and I had to stop a few times to get my heart rate to be in the "Easy" zone.  I really need to work on this as according to training software I spent 69% of the workout in Zone 3, not good. Chip Ross park was super muddy and slick, duh!  I should have known, but you live and learn.  Heading up some of the very steep sections I was walking, and slipped and fell uphill once! Once I made it to the top, heading down wasn't any treat either... tried to stay on my feet, braking on slick mud and grass, and tried to avoid going down at brake neck speed!  I managed to find the parking lot without incident. The last few miles were mostly downhill, and I just took it easy.  I tried to hit as many puddles of water to clean the mud off my shoes.
Summary Name Boston Marathon Training - Week #2 Day #5 - 9 Miles LSD Location Corvallis, OR Start Time 1/12/2014 10:26 AM (UTC-08:00) Category My Activities:Running Distance 8.97 mi Time 01:19:45.0 Time Moving 01:18:09.0 Stopped 00:01:36.0 Average pace 08:53 min/mi Max. pace 06:48 min/mi Average heart rate 154 bpm Max. heart rate 174 bpm Average power 395 W Max. power 727 W Total Ascent 630 ft +71 ft/mi Total Descent -680 ft -76 ft/mi Weather 46.6 °F Calories 1,568 kcal Custom Data Fields: * Norm. Power: 423 * TRIMP: 184 * TSS: 450	Map: Street - openstreetmap.org (Hike & Bike)	Tailwind(-) / Headwind(+) Min. Max. Avg. -1.4 mph 1.3 mph 0.0 mph Splits: Mile
Pace Min. Max. Avg. 29.2 min/mi 6.8 min/mi 8.9 min/mi Splits: Mile	Heart Rate Min. Max. Avg. 81.8 bpm 174.3 bpm 154.3 bpm Splits: Mile	Elevation Min. Max. Avg. 215.7 ft 693.4 ft 360.5 ft Splits: Mile

Running, 1/6/-1/12/2014

Start time	Distance	Time	Average Speed	Athlete Weight
1/7/2014 11:39 AM	4.98 mi	00:41:24	7.2 mph	226.61 lb
1/8/2014 2:56 PM	3.98 mi	00:33:57	7.0 mph	226.61 lb
1/9/2014 2:24 PM	4.98 mi	00:39:47	7.5 mph	226.61 lb
1/11/2014 12:59 PM	5.02 mi	00:40:34	7.4 mph	229.28 lb
1/12/2014 10:26 AM	8.97 mi	01:19:45	6.7 mph	226.46 lb

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

Boston Marathon Training - Week #2 Day #4 - 5 Miles Easy

---

This was just an easy five mile run.  Nothing special to say other than it was pretty storm, and I was soaked when I returned.

Summary Name Boston Marathon Training - Week #2 Day #4 - 5 Miles Easy Location Corvallis, OR Start Time 1/11/2014 12:59 PM (UTC-08:00) Category My Activities:Running Distance 5.02 mi Time 00:40:34.0 Time Moving 00:40:32.0 Stopped 00:00:02.0 Average pace 08:05 min/mi Max. pace 06:05 min/mi Average heart rate 152 bpm Max. heart rate 170 bpm Average power 350 W Max. power 676 W Total Ascent 199 ft +40 ft/mi Total Descent -172 ft -34 ft/mi Weather 47.9 °F Calories 789 kcal Custom Data Fields: * Norm. Power: 388 * TRIMP: 88 * TSS: 192	Map: Street - openstreetmap.org (Hike & Bike)	Tailwind(-) / Headwind(+) Min. Max. Avg. -2.7 mph 2.7 mph -0.3 mph Splits: Mile
Pace Min. Max. Avg. 13.4 min/mi 6.1 min/mi 8.1 min/mi Splits: Mile	Heart Rate Min. Max. Avg. 77.4 bpm 169.5 bpm 152.1 bpm Splits: Mile	Elevation Min. Max. Avg. 218.0 ft 403.8 ft 266.0 ft Splits: Mile

Running, 1/6/-1/12/2014 Start time Distance Time Average Speed Athlete Weight 1/7/2014 11:39 AM 4.98 mi 00:41:24 7.2 mph 226.61 lb 1/8/2014 2:56 PM 3.98 mi 00:33:57 7.0 mph 226.61 lb 1/9/2014 2:24 PM 4.98 mi 00:39:47 7.5 mph 226.61 lb 1/11/2014 12:59 PM 5.02 mi 00:40:34 7.4 mph 229.28 lb

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)