Sunday, March 21, 2010

Sleety Saturday Run

I thought I was gonna meet some others at Veterans Park on Saturday at 6:30, but I guess the weather scared people away. I ran the almost 8 miles alone in the wind, rain, and sleet. I started out running north into downtown Tulsa, thinking it would be good to get most of the running into the wind over with. It wasn't too bad, except for the sleet drilling into my cheeks.

I got back to Veterans Park right at 7:45, and a smaller than normal group of runners had assembled. From the "Elites" there was only Fred. We sent them off just before 8, and Kathy and I then sat in the warm car waiting for the Couch to 5k runners at 9. After it was clear no Couch to 5kers were going to show, Kathy and I parted ways. I drove out to Turkey Mtn. and caught the runners just as the were reaching the parking lot and getting ready to turn north into the wind. Everyone said they were doing well at that point, and nobody took my offer to drive them back to the start.

It felt good to have a relatively short run. I am running the Arbuckles to Ardmore Marathon next Sunday (March 28th), and it is time for me to taper my training.

Here is my training for the past week:
Monday: 3 mile fartlek run, avg pace = 7:56/mile
Tuesday: 3.8 mile fairly easy run, avg pace = 8:07/mile. Evening 3.4 mile run on Turkey Mtn. with my nephew Adam.
Wednesday: 3.4mile tempo run, avg pace = 7:25/mile
Thursday: 4 mile easy run at noon, 6.2 mile very easy run in the evening
Saturday: 7.8 miles
Total: 31.6 miles

Activity
Route:--Elev. Avg:696 ft
Location:Tulsa, OKElev. Gain:+0 ft
Date:03/20/10Up/Downhill: [+393/-393]
Time:06:36 AMDifficulty:3.7 / 5.0
Weather:Freezing Rain
33 F temp; 81% humidity
33 F heat index; winds N 12 G 20
Performance
Distance: 7.83 miles
Time:1:09:21
Speed:6.8 mph
Pace:8' 51 /miHeart Rate:150 bpm (Avg)
Calories:1009165 bpm (Peak)
Map
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 01m2% 0.17 mi
Zone 4143 - 1611h 04m92% 7.26 mi
Zone 3125 - 1430h 05m7% 0.62 mi
Zone 2107 - 1250h 00m0% 0.03 mi
Zone 190 - 1070h 00m0% 0.01 mi
(none)out of range0h 00m0% 0.02 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
19' 25+0' 346.4-0.4144+82 ft
28' 35-0' 167.0+0.2150-20 ft
38' 56+0' 056.7-0.1147-3 ft
48' 59+0' 086.7-0.1148-19 ft
59' 04+0' 136.6-0.2151+23 ft
68' 36-0' 157.0+0.2150-39 ft
78' 54+0' 036.7-0.0153+10 ft
end8' 09-0' 427.3+0.6158-32 ft
Versus average of 8' 51 min/mile

Posted from bimactive.com

1 comment:

50something said...

good luck next weekend Dave, you'll be in good company with Bronda, Larry and Stacy and the weather will be MUCH better.