Geoffrey's blog

Got Layed Off Run

32192

Lets just say I was blowing off a little steam from being let go at my job.

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	+10 ft
Date:	11/15/07	Up/Downhill:	[+469/-459]
Time:	04:28 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	52 F temp; 24% humidity
	52 F heat index; winds Vrbl 5

Performance

Distance:	4.26 miles
Time:	0:37:15
Speed:	6.9 mph
Pace:	8' 45 /mi	Heart Rate:	168 bpm (Avg)
Calories:	676		238 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 21m	56%	2.23 mi
Zone 4	148 - 167	0h 19m	50%	2.11 mi
Zone 3	130 - 148	0h 01m	2%	0.10 mi
Zone 2	111 - 130	0h 02m	4%	0.06 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 02m	5%	0.21 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 23	-0' 22	7.2	+0.3	179	-13 ft
2	8' 39	-0' 06	6.9	+0.1	167	-46 ft
3	11' 29	+2' 44	5.2	-1.6	161	+46 ft
4	9' 38	+0' 53	6.2	-0.6	166	+46 ft
end	8' 27	-0' 18	7.1	+0.2	169	-23 ft
Versus average of 8' 45 min/mile: Slower Faster

McNellies Pub Run

32192

This was the most fun I have had at any race. I participated in the Guiness Challenge, which included drinking 3 12oz glasses of Guiness during the race.

Definitely a blast, and a must-do race from now on.

Activity

Route:	--	Elev. Avg:	709 ft
Location:	Tulsa, OK	Elev. Gain:	+0 ft
Date:	11/10/07	Up/Downhill:	[+98/-98]
Time:	03:00 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	3.39 miles
Time:	0:30:00
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	168 bpm (Avg)
Calories:	547		179 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 23m	76%	2.60 mi
Zone 4	148 - 167	0h 07m	24%	0.75 mi
Zone 3	130 - 148	0h 02m	8%	0.16 mi
Zone 2	111 - 130	0h 00m	0%	0.02 mi
Zone 1	93 - 111	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 15	-0' 36	7.3	+0.5	165	-10 ft
2	9' 45	+0' 54	6.2	-0.6	170	-3 ft
3	10' 14	+1' 23	5.9	-0.9	169	+13 ft
end	9' 00	+0' 09	6.7	-0.1	170	0 ft
Versus average of 8' 51 min/mile: Slower Faster

Training Run

32192

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	-7 ft
Date:	11/06/07	Up/Downhill:	[+567/-574]
Time:	05:53 AM	Difficulty:	3.0 / 5.0

Performance

Distance:	5.93 miles
Time:	0:54:43
Speed:	6.5 mph
Pace:	9' 14 /mi	Heart Rate:	155 bpm (Avg)
Calories:	943		174 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 04m	7%	0.37 mi
Zone 4	148 - 167	0h 41m	75%	4.28 mi
Zone 3	130 - 148	0h 05m	9%	0.53 mi
Zone 2	111 - 130	0h 03m	5%	0.23 mi
Zone 1	93 - 111	0h 09m	17%	0.81 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 55	+0' 41	6.0	-0.4	144	-30 ft
2	10' 28	+1' 14	5.7	-0.8	145	+3 ft
3	8' 57	-0' 17	6.7	+0.2	155	-33 ft
4	11' 16	+2' 02	5.3	-1.2	156	+20 ft
5	10' 44	+1' 30	5.6	-0.9	152	-4 ft
6	9' 36	+0' 22	6.2	-0.3	162	+10 ft
end	9' 24	+0' 10	6.4	-0.1	169	+26 ft
Versus average of 9' 14 min/mile: Slower Faster

Training Run

32192

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	11/01/07	Up/Downhill:	[+0/-0]
Time:	04:16 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.01 miles
Time:	0:26:38
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	157 bpm (Avg)
Calories:	477		174 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 04m	16%	0.51 mi
Zone 4	148 - 167	0h 22m	83%	2.43 mi
Zone 3	130 - 148	0h 02m	8%	0.22 mi
Zone 2	111 - 130	0h 00m	2%	0.03 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	2%	0.08 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 11	+0' 20	6.5	-0.2	155	-- ft
2	9' 32	+0' 41	6.3	-0.5	155	-- ft
3	8' 54	+0' 03	6.7	-0.0	159	-- ft
end	12' 02	+3' 11	5.0	-1.8	171	-- ft
Versus average of 8' 51 min/mile: Slower Faster

Tulsa Run 2007

32192

Well, I hadn't really been specifically training for the Tulsa Run this year, but I had it in the back of my mind. From the quote in the Tulsa World on the day after the race: "You couldn't have picked a better day out of a bucket." Perfect weather and I felt great. I could have pushed harder, but the entire race felt good, and I had reserves at the end to sprint into the finish. This was my favorite race that I have ever done.

Activity

Route:	--	Elev. Avg:	669 ft
Location:	Tulsa, OK	Elev. Gain:	-86 ft
Date:	10/27/07	Up/Downhill:	[+314/-400]
Time:	09:00 AM	Difficulty:	2.9 / 5.0

Performance

Distance:	9.37 miles
Time:	1:24:52
Speed:	6.6 mph
Pace:	9' 03 /mi	Heart Rate:	168 bpm (Avg)
Calories:	1520		189 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 50m	58%	5.60 mi
Zone 4	148 - 167	0h 40m	47%	4.38 mi
Zone 3	130 - 148	0h 00m	0%	0.03 mi
Zone 2	111 - 130	0h 00m	0%	0.03 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	0%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 12	+0' 09	6.5	-0.1	162	-72 ft
2	9' 29	+0' 26	6.3	-0.3	163	+85 ft
3	8' 54	-0' 09	6.7	+0.1	164	-59 ft
4	8' 59	-0' 04	6.7	+0.0	164	-40 ft
5	8' 55	-0' 08	6.7	+0.1	166	-13 ft
6	9' 05	+0' 02	6.6	-0.0	169	0 ft
7	9' 01	-0' 02	6.7	+0.0	170	+3 ft
8	8' 55	-0' 08	6.7	+0.1	173	0 ft
9	8' 50	-0' 13	6.8	+0.2	176	-13 ft
end	7' 55	-1' 08	7.6	+0.9	182	+23 ft
Versus average of 9' 03 min/mile: Slower Faster

3 Mile Training Run

32192

First run after the half-marathon, and it is time to start cutting those 5k times. I started to do a little bit of speed training in there to liven things up. I'm out to have fun now, but I think I will still do my long runs once a week. It is a great feeling to get out there and run for an hour or two.

Activity

Route:	--	Elev. Avg:	704 ft
Location:	Jenks, OK	Elev. Gain:	+4 ft
Date:	06/18/07	Up/Downhill:	[+177/-173]
Time:	05:13 PM	Difficulty:	2.3 / 5.0

Weather:	Fair
	81F temp; 62% humidity
	83F heat index; winds S 8

Performance

Distance:	3.00 miles
Time:	0:26:55
Speed:	6.7 mph
Pace:	8' 58 /mi	Heart Rate:	157 bpm (Avg)
Calories:	476		173 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	25%	0.73 mi
Zone 4	148 - 167	0h 20m	75%	2.20 mi
Zone 3	130 - 148	0h 03m	11%	0.33 mi
Zone 2	111 - 130	0h 02m	8%	0.17 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 17	-0' 41	7.2	+0.5	151	-36 ft
2	10' 09	+1' 11	5.9	-0.8	157	-13 ft
3	9' 47	+0' 49	6.1	-0.6	161	+42 ft
end	8' 20	-0' 38	7.2	+0.5	171	+9 ft
Versus average of 8' 58 min/mi: Slower Faster

Aquarium Half-Marathon

32192

Great run, I had a blast. We were doing great until about mile 9 when my running partner started becoming dehydrated. We started walking more frequently and for longer periods of time so they could cool off and try and hydrate.

My first half-marathon was somewhat anti-climatic since I didn't get to run even at my training pace. I was expecting to run closer to a 10:30/mile or even a 10:00/mile, but it was warm, and if you haven't been training in the heat then would would be hurting.

I was also somewhat frustrated that my running partner did not take this half-marathon as seriously as I did. I was in training doing long run every week for the past 2 months. My partner did 1 long run of 10 miles and suffered through it about 2 weeks before the half, and then wondered why they were not prepared to run it.

Oh well, it may be the first, but it won't be the last.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/16/07	Up/Downhill:	[+0/-0]
Time:	06:32 AM	Difficulty:	0 / 5.0

Performance

Distance:	13.16 miles
Time:	2:25:58
Speed:	5.4 mph
Pace:	11' 06 /mi	Heart Rate:	153 bpm (Avg)
Calories:	2042		180 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 20m	14%	2.02 mi
Zone 4	148 - 167	1h 31m	62%	8.55 mi
Zone 3	130 - 148	0h 37m	25%	2.93 mi
Zone 2	111 - 130	0h 01m	0%	0.09 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 04m	2%	0.39 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 02	-1' 04	6.0	+0.6	119	+3 ft
2	10' 06	-1' 00	5.9	+0.5	145	0 ft
3	10' 12	-0' 54	5.9	+0.5	150	+6 ft
4	9' 59	-1' 07	6.0	+0.6	154	-7 ft
5	10' 29	-0' 37	5.7	+0.3	154	-6 ft
6	10' 12	-0' 54	5.9	+0.5	159	-13 ft
7	10' 33	-0' 33	5.7	+0.3	161	+10 ft
8	10' 16	-0' 50	5.8	+0.4	161	+7 ft
9	11' 19	+0' 13	5.3	-0.1	162	0 ft
10	12' 59	+1' 53	4.6	-0.8	156	-13 ft
11	11' 47	+0' 41	5.1	-0.3	159	+16 ft
12	15' 02	+3' 56	4.0	-1.4	143	0 ft
13	11' 55	+0' 49	5.0	-0.4	158	-10 ft
end	9' 43	-1' 23	6.2	+0.8	176	0 ft
Versus average of 11' 06 min/mi: Slower Faster

3 Mile Training Run

32192

Last run before the Half-Marathon. Felt good, and I am looking forward to Saturday.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/14/07	Up/Downhill:	[+0/-0]
Time:	05:13 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.09 miles
Time:	0:28:30
Speed:	6.5 mph
Pace:	9' 13 /mi	Heart Rate:	157 bpm (Avg)
Calories:	494		171 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 02m	9%	0.24 mi
Zone 4	148 - 167	0h 23m	82%	2.49 mi
Zone 3	130 - 148	0h 04m	14%	0.47 mi
Zone 2	111 - 130	0h 01m	4%	0.09 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 00	-0' 13	6.7	+0.2	147	-- ft
2	9' 10	-0' 03	6.5	+0.0	161	-- ft
3	10' 21	+1' 08	5.8	-0.7	160	-- ft
end	9' 07	-0' 06	6.6	+0.1	168	-- ft
Versus average of 9' 13 min/mi: Slower Faster

3 Mile Training Run

32192

Good run, nice and hot. My son started the Garmin back up when we got home, so the map and times are off, but I came in at a nice 9:30 pace.

One more run until the half marathon...I'm ready to go, and I'm looking forward to it.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/11/07	Up/Downhill:	[+0/-0]
Time:	05:09 PM	Difficulty:	0 / 5.0

Weather:	Fair
	87F temp; 61% humidity
	93F heat index; winds S 14

Performance

Distance:	3.00 miles
Time:	0:28:43
Speed:	6.30 mph
Pace:	9' 31 /mi	Heart Rate:	155 bpm (Avg)
Calories:	476		174 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 03m	12%	0.34 mi
Zone 4	148 - 167	0h 21m	74%	2.16 mi
Zone 3	130 - 148	0h 05m	19%	0.60 mi
Zone 2	111 - 130	0h 02m	6%	0.11 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 24	-0' 07	6.4	+0.1	146	-16 ft
2	10' 05	+0' 33	6.0	-0.3	156	-20 ft
3	10' 29	+0' 57	5.7	-0.6	161	+32 ft
4	11' 54	+2' 22	5.0	-1.3	171	-36 ft
5	**	**	**	**	--	** ft
6	**	**	**	**	--	** ft
7	**	**	**	**	--	** ft
8	**	**	**	**	--	** ft
9	**	**	**	**	--	** ft
10	**	**	**	**	--	** ft
11	**	**	**	**	--	** ft
12	**	**	**	**	--	** ft
13	**	**	**	**	--	** ft
14	**	**	**	**	--	** ft
15	**	**	**	**	--	** ft
16	**	**	**	**	--	** ft
Versus average of 9' 31 min/mi: Slower Faster
** Insufficient data to calculate this split