Sunday, November 08, 2009
CIM Training Week 4, Day 6: 7 miles, Day 7: 18 miles
I would have posted yesterday's run last night, except I needed to get to bed early in order to run this morning. Saturday was a scheduled 7-miler, and it went PERFECTLY. The plan was to run to the end of Arboga Road, stop by someone's house on the way to help with their computer, and run the rest of the way home. Pace was great, and I felt just as good, running at about a 9-minute mile the whole way.
Unfortunately, mile 5 ended up with skewed stats because I accidentally started the Garmin again while working on the computer. I removed that mile from the exported chart, but it was about 9 minutes as well.
After that run, I was actually a little nervous about this morning's run, afraid I might not finish strong. I slowed way down, originally planning on running about 10 minutes per mile, but in the end it was closer to 11.
I was also afraid I wouldn't be able to get up early enough to run. With serving at church this month, I need to be there for the 9am service. I also needed to build a buffer into my run, and leave enough time to take a shower and change before church. This meant I'd be heading out the door at 3:30.
I actually got up at 2:30am, and started running at 3:37am, which I was quite proud about. I also ate a Gu at the 1-hour & 2-hour marks. At 9 miles, I stopped to pee, and I must say, when you're in the middle of orchards in total darkness, you don't have to find a tree to go behind. That was nice!
I had also wanted to stop at Walgreen's originally, but running so early in the morning, they were closed. Interesting the Plumas Lake Walgreen's doesn't open until 7. Podcasts listened to: 2 episodes of the Adam Carolla Podcast, and 2 episodes of Run, Run Live with Chris Russell. I had a little time left at the end, which I filled with the Pandora Yes channel.
Splits
Mile 1: 10:16
Mile 2: 10:19
Mile 3: 10:32
Mile 4: 10:46
Mile 5: 10:45
Mile 6: 10:53
Mile 7: 10:37
Mile 8: 10:33
Mile 9: 10:36
Mile 10: 13:19
Mile 11: 10:13
Mile 12: 11:41
Mile 13: 10:23
Mile 14: 10:30
Mile 15: 11:05
Mile 16: 10:57
Mile 17: 12:58
Mile 18: 9:34
18 miles, 3:16:04, 10:53/mi average, 1906 calories burned
Most of the times I walked were due to either switching podcasts. I also stopped to use the bathroom midway through. When the last podcast ended at mile 17, that's when I switched to Pandora. Mile 18, I decided to see how hard I could push it for a strong finish. It's nice to know I can push it at the end of a long run!
Final weekly mileages were:
Monday: Rest
Tuesday: 3 miles
Wednesday: 6 miles
Thursday: 3 miles
Friday: Rest
Saturday: 7 miles
Sunday: 18 miles
Total: 37 miles
Next week is the last week before the taper. Sunday's long run will be on a similar route, at 20 miles long.
Unfortunately, mile 5 ended up with skewed stats because I accidentally started the Garmin again while working on the computer. I removed that mile from the exported chart, but it was about 9 minutes as well.
After that run, I was actually a little nervous about this morning's run, afraid I might not finish strong. I slowed way down, originally planning on running about 10 minutes per mile, but in the end it was closer to 11.
I was also afraid I wouldn't be able to get up early enough to run. With serving at church this month, I need to be there for the 9am service. I also needed to build a buffer into my run, and leave enough time to take a shower and change before church. This meant I'd be heading out the door at 3:30.
I actually got up at 2:30am, and started running at 3:37am, which I was quite proud about. I also ate a Gu at the 1-hour & 2-hour marks. At 9 miles, I stopped to pee, and I must say, when you're in the middle of orchards in total darkness, you don't have to find a tree to go behind. That was nice!
I had also wanted to stop at Walgreen's originally, but running so early in the morning, they were closed. Interesting the Plumas Lake Walgreen's doesn't open until 7. Podcasts listened to: 2 episodes of the Adam Carolla Podcast, and 2 episodes of Run, Run Live with Chris Russell. I had a little time left at the end, which I filled with the Pandora Yes channel.
Splits
Mile 1: 10:16
Mile 2: 10:19
Mile 3: 10:32
Mile 4: 10:46
Mile 5: 10:45
Mile 6: 10:53
Mile 7: 10:37
Mile 8: 10:33
Mile 9: 10:36
Mile 10: 13:19
Mile 11: 10:13
Mile 12: 11:41
Mile 13: 10:23
Mile 14: 10:30
Mile 15: 11:05
Mile 16: 10:57
Mile 17: 12:58
Mile 18: 9:34
18 miles, 3:16:04, 10:53/mi average, 1906 calories burned
Most of the times I walked were due to either switching podcasts. I also stopped to use the bathroom midway through. When the last podcast ended at mile 17, that's when I switched to Pandora. Mile 18, I decided to see how hard I could push it for a strong finish. It's nice to know I can push it at the end of a long run!
Final weekly mileages were:
Monday: Rest
Tuesday: 3 miles
Wednesday: 6 miles
Thursday: 3 miles
Friday: Rest
Saturday: 7 miles
Sunday: 18 miles
Total: 37 miles
Next week is the last week before the taper. Sunday's long run will be on a similar route, at 20 miles long.
From Twitter 11-07-2009
- 03:02:40: New post on my blog: From Twitter 11-06-2009: 10:19:52: It was only a matter of time: Danny Boyle's making a movie a... http://bit.ly/1LKacD
- 03:02:41: New post on my blog: From Twitter 11-05-2009: 03:11:44: New post on my blog: From Twitter 11-04-2009: 01:12:20: New ... http://bit.ly/2Y7dGi
- 08:18:27: Wt: 173.6, RHR: 49, BF: 17.4%
- 11:48:08: I stopped to help someone with their computer on my run this morning, stopped the Garmin but accidentally started it while working. :(
- 12:11:14: MapMyRun.com: Updated 2009/11/07 . 896 (kcal). 7.23 mi.. 02:11:29
- 12:13:56: Ran 7 miles (9:02, 9:01, 8:59, 9:17, ~9:00, 8:52, 8:47) - http://tinyurl.com/yf65hzm
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