Miles to Health

Saturday, August 15, 2009

Wasn't sure I was going to be able to get up this and run, and I also know if I didn't run in the morning I probably wasn't going to get it. The phone call at 4am didn't help but I did end up getting up at 7:30 but did procrastinate but a load of laundry in, download music to mp3, made a egg/salsa sandwich then eventually got out the door at 8:45 to get in 6 miles at base pace (10:51 - 9:54). Run went fine, very hot and humid but survived. I am learning to maintain my pace and also keep heart rate @ zone 3, I haven't been on asphalt since 7/28, so the first mile was hard.

Route:--Elev. Avg:1046 ft
Location:Solon, OHElev. Gain:-6 ft
Date:08/15/09Up/Downhill: [+226/-232]
Time:08:47 AMDifficulty:3.4 / 5.0

Weather:Clear with Haze

81 F temp; 74% humidity

86 F heat index; winds NE 5

Distance: 6.32 miles

Speed:6.1 mph

Pace:9' 50 /miHeart Rate:154 bpm (Avg)
173 bpm (Peak)
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5184 - 2040h 00m0% 0.00 mi
Zone 4163 - 1840h 07m12% 0.81 mi
Zone 3143 - 1630h 50m81% 5.17 mi
Zone 2122 - 1430h 05m8% 0.56 mi
Zone 1102 - 1220h 00m0% 0.05 mi
(none)out of range0h 00m0% 0.01 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
110' 11+0' 215.9-0.2144+36 ft
29' 44-0' 066.2+0.1148-23 ft
39' 45-0' 056.2+0.0157+3 ft
49' 47-0' 036.1+0.0156+6 ft
59' 55+0' 056.0-0.1156-17 ft
69' 41-0' 096.2+0.11610 ft
end8' 40-1' 106.9+0.8164-13 ft
Versus average of 9' 50 min/mile

Posted from

After the run, did Chalene Extreme Lean 1, was actually suppose to do Lean 2 since I changed the sequence, oh well. After that did 2 rounds of Alwyn Cosgrove Leg Matrix, this is one of those workout were even thou it looks easy if you really challenge your self shooting for 90sec or less ,it is very hard.

The Leg Matrix

24 body weight squats

12 lunges each leg

12 lunge jump each leg

24 jump squats

Round 1 : 124seconds (know I cna do better since I was barely breathing hard when done, so crank it for the next round.)

Rounds 2: 86seconds, a good 10 seconds before I could talk and my legs were screaming.


Finish it all off with 37 mins of Yoga Zone: Yoga for Flexibility

Now to go watxh some IAAF World Championship


kilax said...

What does Zone 3 mean? I have been running with my heart rate monitor the last two days and think my HR is too high. (it was higher than I thought it would be :()

EbethS said...


I use the info from this site, and then I tend to adjust the range of the zones after each run based on how I felt during the run. Two things that I have noticed affect my heart rate is temperature and dehydration. This website also has good info.
This website has a nice calculator once you figure out your resting and max heart rate
I have been working to keep my heart rate in zone 3 while I increase my speed, the goal is for me to run faster but for my heart not to know it.
Hope that help