Saturday, February 14, 2009

Run 2/14/09

Today could have easily been a disaster. For one, I didn't eat well yesterday or today. Before I went out, I had Yerba Mate chai and Trader Joe's version of Honey Nut Cheerios. I threw some peanuts and raisins in a sandwich bag and headed out. Yes, bootleg trail mix would be my fuel. And two, it didn't help that I had to carry my 140+ pound self along with all my burdens. I've had some stuff on my mind and this is the first run that I actually took all of it with me. Running usually clears my mind. But that didn't set in until about 5 miles in.

And just when I'm feeling pretty decent, my mp3 player shuts off. There was no way I was going to attempt finishing up with no music. I desperately needed a distraction. So I had to stop for a couple seconds to turn it back on. Next thing I know, I have 8 miles under my belt and just about 1 mile to go. Let me just tell you that the last mile was the worst. Most of it felt like it was uphill. It's hard to have a strong finish when you start mile 9 going uphill. But I did pretty well. I set a goal for a 10:00/mi. And I was afraid I wouldn't meet that goal with the way I started out. But it usually takes me a couple miles to get warmed up anyway. Sometimes the longer I run, the better my overall pace. For example, I ran 5k this week at a pace of 9:36. But I ran 7 miles last week at a pace of 9:27.

Anyway, enough about that. To sum it up, I ran 9.15 mile in 90min (9:50 pace) and I'm damn proud of myself. And now, I must eat. I have a serious calorie deficit going on. Enjoy your weekend!

Route:Park Run
Elev. Avg:25 ft
Location:Willingboro, NJElev. Gain:-55 ft
Date:02/14/09Up/Downhill: [+351/-406]
Time:02:05 PMDifficulty:2.7 / 5.0

Weather:Mostly Cloudy

41 F temp; 35% humidity

41 F heat index; winds NW 5

Distance: 9.15 miles

Speed:6.1 mph

Pace:9' 50 /miHeart Rate:177 bpm (Avg)
189 bpm (Peak)
Cool Down = .72mi
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5180 - 2000h 56m62% 5.76 mi
Zone 4160 - 1800h 38m42% 3.85 mi
Zone 3140 - 1600h 03m3% 0.29 mi
Zone 2120 - 1400h 01m0% 0.08 mi
Zone 1100 - 1200h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.03 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
110' 10+0' 205.9-0.2149-56 ft
210' 07+0' 175.9-0.2174+36 ft
39' 54+0' 046.1-0.0175-30 ft
49' 46-0' 046.1+0.0182+7 ft
59' 53+0' 036.1-0.0181+7 ft
69' 41-0' 096.2+0.1182-20 ft
79' 41-0' 096.2+0.1186+36 ft
89' 49-0' 016.1+0.0182-33 ft
99' 40-0' 106.2+0.1185+7 ft
end8' 50-1' 006.8+0.7183-9 ft
Versus average of 9' 50 min/mile

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Michelle said...

Good for you!!!

That is an excellent pace for 9.15 miles!!! Your going to rock the half marathon!!!

Run Mommy said...

Looks great! That is a fair distance for that pace.

Jess said...

Great job on your 9 miler!

aron said...

awesome job!!! you should be proud of yourself!!!

to answer your question... no ice baths aren't always necessary and i know a lot of people that dont do them ever, i just find that after my long runs it REALLY helps with my recovery and injury prevention. i use a bucket with ice water for my lower legs during the week after shorter runs :)

Girl on Top said...

Great job on your run.

Laurel said...

Wooo, awesome run girl!

I usually have my best runs when I am upset about something. Gets out my aggressions.