Tuesday, August 18, 2009

Run + Swim + Recap

I haven't run in the park in weeks, but I went today. I didn't have time to fit a run in at the Y before swim class. See, I run at one Y (there are more treadmills and an indoor track) and have swim class at the other Y (closer to home). I didn't have time to be driving from town to town, so I sucked it up and went out in 87° with a heat index of 93°. Before I stepped out I prayed, "Lord, please don't let me crash and burn." I also blurted out a, "Lord, have mercy on me" somewhere in the middle of the run. I was expecting the heat to take me under since I've been running indoors lately. Thank God, it was overcast. If the sun was out, I'm pretty sure I would have been laid out. I was also expecting the little hills and inclines to get me since I've been running on extremely flat surfaces, i.e. track, treadmill. But that didn't bother me at all. What did bother me was the extremely thick air. I tried to slow my pace for consistent splits. But consistency is not my forte, so I decided to go with negative splits instead. Pretty graphs below.

So I make it to my swim lesson on time. I have no idea how far I swam. At some points, there were others in the lane, so I would only go part way and back. I did some kicking drills (frog kick forward and backward, flutter kick forward and backward), breathing exercises, front crawl, competitive breaststroke, and backstroke. Now my shoulders and back are sore. It's okay though. I was expecting to be sore way before now. I was out dancing last night. Woke up fine though.

And, now let me recap where I left off...

8/9 - 3mi Track (25:47 - 8:35 pace)

8/11 - 5mi Treadmill (50:00 - 10:00 pace)
I began making an effort to run slower, since my mileage is getting up there. Really helps with recovery.

Swim Lesson (30min - 550yd)

8/12 - 5mi Treadmill (50:00 - 10:00 pace)
Yoga Class (1hr)

Right before yoga

8/13 - 6mi Treadmill (60:00 - 10:00 pace)

8/15 - Namaste Yoga (25min Fit TV)
Shimmy (2 x 20min Fit TV - Belly dancing and loving it)

8/16 - 10mi Treadmill (1:40 - 10:00 pace)
With keeping my speed down, I didn't even feel this run the next day. So there is something to long SLOW distance runs, huh.

Oh, and I must mention that I skipped a 5miler. If I keep my runs slow, I should have no problem making it up. But if I run outside, I can't guarantee a slower run. So we shall see.


Activity
Route:Park
Elev. Avg:27 ft
Location:Willingboro, NJElev. Gain:-32 ft
Date:08/18/09Up/Downhill: [+200/-232]
Time:05:30 PMDifficulty:3.1 / 5.0

Weather:Partly Cloudy

87 F temp; 61% humidity

93 F heat index; winds Vrbl 3
Performance

Distance: 5.00 miles

Time:0:48:02
Speed:6.2 mph

Pace:9' 36 /miHeart Rate:169 bpm (Avg)
Calories:554
194 bpm (Peak)
Notes
Cool Down = .43mi
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5180 - 2000h 15m31% 1.63 mi
Zone 4160 - 1800h 25m51% 2.57 mi
Zone 3140 - 1600h 06m12% 0.63 mi
Zone 2120 - 1400h 03m6% 0.28 mi
Zone 1100 - 1200h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.03 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
19' 54+0' 186.1-0.2145-49 ft
29' 49
+0' 136.1-0.2165+16 ft
39' 39+0' 036.2-0.0172-19 ft
49' 23-0' 136.4+0.1182+17 ft
end9' 15-0' 216.5+0.2184+3 ft
Versus average of 9' 36 min/mile

Posted from bimactive.com

4 comments:

DawnB said...

you've been running on the threadmills for weeks and you picked one of the worst days to go to the park.

You did great out there nice work out. still working on my training rus to fall under ten again :)

its hard running 10 miles on the treadmill, i know, I can't explain it, ask me to run a marathon with you tomorrow and I could, put me on a treadmill and it takes all the energy I have to stay focus.

I Run for Fun said...

I've got to hand it to you...I cannot do 10 miles on a treadmill! Great job on the mileage.

Just_because_today said...

your mileage is very good. I run on treadmill a lot. Wish I could swim like you

Ted said...

Let's pray for a cooler weather, shall we ??? This is getting too much, huh! I have to say that I admire you for keeping it going with the running and the swimming. I seriously think you ought to think about doing a sprint triathlon. Who knows? We both can do it together.