Saturday, July 12, 2008

4mi Record

I'm just racking them up this week. There must be something in the air but I ran my fastest 4miler to date. I'm so surprised. It was very unexpected. I've spent a lot of time the past few months not running as much as I should for one reason or another. So the increase in pace with all that going on is just amazing. How I did the last two miles at a sub 10:00 pace is beyond me. Before today, I had run my fastest 4miler back in December. And at the time, I was complaining that I was going too fast. Anyway, I really don't know how I made it through the last mile. Most of it was in the sun. And when it was over, I immediately got hotter. Apparently, the heat index had gone up to 87* by the time I started my cool down walk.

So on to food...
I got a sweet tooth and made Susan V's coconut chai breakfast cake (well cupcakes in my case) last night. I made my own chai because I have THE BEST chai recipe. It turned out really well and I will definitely make it again. It was quite easy and tasty. But I have tons bananas that need to ripen so maybe I'll make veganized banana crumb muffins again. They were wonderful last time.

Music: None (just not in the mood)

Morning:
Coconut chai breakfast cupcake w/coffee
Pineapple strawberry sorbet

Afternoon:
Pumpkin seed pate sandwich (w/tomato and sweet mustard dressing)
Red plum
Raw almond cookies

Evening:
Lasagna leftovers w/garlic toast
Vanilla snaps w/chocolate soymilk
Pumpkin seed pate sandwich (It's just so tasty I end up licking my fingers so I don't miss anything. I will be making this again pretty soon.)

Activity
Route:Park RunElev. Avg:0 ft
Location:Willingboro, NJElev. Gain:+0 ft
Date:07/12/08Up/Downhill: [+0/-0]
Time:10:13 AMDifficulty:0 / 5.0

Weather:Fair

80 F temp; 71% humidity

83 F heat index; winds Calm
Performance

Distance: 4.00 miles

Time:0:40:18
Speed:6.0 mph

Pace:10' 05 /miHeart Rate:167 bpm (Avg)
Calories:453
193 bpm (Peak)
Notes
Cool Down = .27mi
Girl Push Ups = 33
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
193 - 1110h 00m0% 0.02 mi
2111 - 1300h 01m4% 0.15 mi
3130 - 1480h 03m7% 0.29 mi
4148 - 1670h 10m24% 0.97 mi
5167 - 1850h 19m48% 1.98 mi
(none)out of range0h 07m16% 0.70 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
110' 46+0' 415.6-0.4140-- ft
210' 03-0' 026.0+0.0169-- ft
39' 41-0' 246.2+0.2178-- ft
49' 40-0' 256.2+0.2188-- ft
end********193** ft
Versus average of 10' 05 min/mile
** Insufficient data to calculate this split

Posted from bimactive.com

3 comments:

Greg On the Run said...

Well done, Christie. That's an awesome run.

Thanks for stopping by my blog. I've recovered pretty well. The heat did me in today because I didn't hydrate well. After I had rested, I started comparing last year's hydration on long runs, compared to this year. Last year on my long runs I was consuming 40 additional ounces of Propel on my runs. I didn't do that on this run. Made a big difference.

Vickie said...

Good job on your run. You must be doing something right to be getting faster. Keep it up!

Jill said...

Great job Christie!!!