Tuesday, September 24, 2013

5 mile run in Charlottesville

While it doesn't seem like it, I actually still have been training for my race in November.

On September 10th, I did a training run of 3 miles + 3 sets of 0:20 fast and 2:00 slow. I ended up doing 3.85 miles in 38 minutes.

HRM Results:
Duration: 0:47:01
Calories Burned: 512
Average Heart Rate: 163 (84.4% max)
Max Heart Rate: 180 (93.3% max)
Time in Zone (65-85%): 0:15:04

From now on, I'm going to try to use the HRM only during actual running, ie, turn it off before I start to cool down in the end. I want to be able to compare results from similar runs, so I can see if I'm getting in better shape (which would equal a lower heart rate).

On September 15, I had a fantastic 5 mile run. The weather was absolutely beautiful. I was supposed to do 5 miles, slow, and that is what I did. I just went at a pace that felt good. I felt like I had been running the same route over and over again, so I did a slightly different one. I knew it would be pretty hilly, but was surprised when Runkeeper told me I set a new record for elevation climb. That made me feel even better about my overall pace.


Splits: (overall pace, pace of last 1/4 mile)
0.25 2:39 (10:36, 10:36)
0.50 5:07 (10:14, 9:52)
0.75 7:23 (9:51, 9:04)
1.00 9:42 (9:42, 9:16) last mile 9:42
1.25 12:16 (9:49, 10:16)
1.50 14:49 (9:53, 10:12)
1.75 17:27 (9:58, 10:32)
2.00 19:53 (9:57, 9:44) last mile 10:11
2.25 22:24 (9:57, 10:04)
2.50 24:49 (9:56, 9:40)
2.75 27:24 (9:58, 10:20)
3.00 29:55 (9:58, 10:04) last mile 10:01
3.25 32:26 (9:59, 10:04)
3.50 34:50 (9:57, 9:36)
3.75 37:26 (9:59, 10:24)
4.00 40:02 (10:00, 10:24) last mile 10:07
4.25 42:35 (10:01, 10:12)
4.50 45:12 (10:03, 10:28)
4.75 47:47 (10:04, 10:20)
5.00 50:00 (10:00, 8:52) last mile 9:58
5.01 50:03 (9:59)

HRM Results: 
Duration: 0:50:39
Calories Burned: 619
Average Heart Rate: 174 (90.2% max)
Max Heart Rate: 185 (95.9% max)
Time in Zone (65-85%): 0:05:02

My overall pace didn't change that much throughout. My first mile was the fastest, but it did include some downhill. The second mile was the slowest, but it was almost completely uphill. All in all, everything made sense. I think mile 5 is what I should be most proud of, since it was mostly uphill, but was my second fastest mile.