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

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Running in the Sand with Cole & Carlos

Today is Saturday, January 21st 2012, time for a trip to the beach!  I have been encouraging Cole and Carlos to start running to help them with their conditioning for basketball and wrestling respectively.  They have been dragging their feet on this subject, well kicking their feet up would be a better expression.  So it was much to my surprise when I asked them if they wanted to run on the beach with me they both said yes! Jackson had other plans, so it was a bonus for Christina as she had the house to herself for a couple of hours. Cole ran with me the whole way, and Carlos wasn't too far behind us on the at the half way point.  On the way back Carlos' feet were hurting, and he walked part of the way back.   See you next time! Keywords: 310XT, cancer, Corvallis, garmin, running, TNBC, Newport, Oregon, Coast, Cole, Carlos

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