I didn't want to get out of bed today, okay got up use bathroom and promptly got back under the covers, I think I was in sympathy with those having the blizzard. Funny part was I couldn't fall back asleep since my brain kept on screaming get up and go run. I just didn't feel like another cold long run.

I did eventually put on my big girl panty, after a trip to the post office finally made it to South Chargrin around noon to get my run in. Suppose to do 16, promise myself to just go our for 6 and call it done, it was cold and windy but it could be worse.

I felt pretty good on the run nothing hurts despite the 2 days of run/walk that was added this week, but I wasn't in my happy place, was concern about falling in some of the places and the wind was brutal in some area. South Chagrin is another great location to run just the right amount of hills sprinkle in and you can run for ever, saw a couple of walkers and only 1 other runner on my way back but since am running so late that is not a surprise.

When I got to mile 3, this was the flat straight portion so decided to go for another half a mile to make it 7 but then I got in my groove and then just decided to go for 4 to make it 8, no couldn't convince my legs to make it 5, I think they turn around on their own instead of letting me make that decision. This turn out to be a  nice progressive run but was happy to be done and back in my warm car.

May go out running tomorrow to celebrate a running friend's birthday

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Calories
1	12:01	12:01	11:56	1.00	74	16	12:01	11:56	9:59	121
2	11:18	23:19	11:11	1.00	31	--	11:18	11:11	9:32	131
3	12:03	35:22	12:03	1.00	155	8	12:03	12:03	9:27	120
4	9:51.5	45:13	9:49	1.00	--	142	9:51	9:49	8:50	132
5	11:48	57:01	11:44	1.00	128	--	11:48	11:44	9:12	129
6	10:10	1:07:11	10:07	1.00	16	157	10:10	10:07	8:48	131
7	9:49.4	1:17:01	9:41	1.00	13	29	9:49	9:41	8:34	128
8	9:46.3	1:26:47	9:41	1.00	27	97	9:46	9:41	8:36	130
9	0:03.4	1:26:50	0:02	0.01	--	--	11:06	6:30	9:09	0
Summary	1:26:50	1:26:50	1:26:14	8.01	445	450	10:51	10:46	7:17	1,022

Note to self, Hard Strikes is not a good workout to do before a long run, while doing this workout on Friday my ankles were worked hard from all the jumping jacks, kicking,& side to side moves then the conditioning took a hard hit at my shoulders, which meant doing my long run my legs felt like brick and I could barely move my shoulders.

Had a 7:30am dentist appointment, the original plan was to drive over to covered bridge to get in hill repeats but then the light drizzle and snow started and I doubt I will get a good workout, so headed off to Egbert knowing there will be enough hills to rival a hill repeat. I was really surprise that there was hardly anyone out, ran into Jerry W who was running trails and I was running the multi purpose path with out path crossing off and on.

I started at Egbert and ran down to Linda's Fall trail head for 4.5 miles, I hate being on this part of the trail  by myself since It is somewhat isolated. At about mile 5, my legs felt very heavy I was barely moving, I had to stop to walk and shake them out. The one good thing about the run was that my endurance felt fine, I wasn't tired but my legs are going to need more road long miles before New Orleans.

After getting back to Egbert, I went the other direction, which is somewhat flatter since there are only 2 hills on it, I went out for 1 mile and back, goal is to run this faster than the last 9 miles, decided not to cross the road but made a left to stay on Union Rd for the 1 mile, had to push, slightly slippery on this side.









In celebration of Michelle Obama's birthday, wore my pearls to wish her wll, #girlswithpearls

Sunday - Complete rest day

Beautiful day for a run, the rain stopped after 2 days of non stop raining and it never snowed as previously forecast. Met up with Shelby at Egbert for 6 miles, it's been almost 2 weeks since we ran together which really feels strange. We had a great run and I think our return trip may be one of our fastest, my leg felt pretty good which am happy about after all the sluggishness of the week day runs. Got back home and got in Cathe's Xtrain Supercut Timesaver + Core #1, this is a great workout, none stop complex moves.

Brrrr it is cold, the wind is brutal

Woke up with so much energy today, no aches or pain and on time, although that didn't mean I got to work on time just that I got in all my workout, I really enjoy working out, it's not something I need to do, it's something I have to do just to feel complete for the day.

1st workout was Cathe Ripped with Hiit Upper Body Circuit, every time I do this workout I wonder why it is called upper body circuit because the legs are worked just as much to keep the metabolism rep but then when I do the lower body I understand why, really love this program, great compliment to my running.

Work out #2, I really wanted to do the 1 hour yin yoga that Travis posted on youtube so the intention even thou the schedule called for 6 miles easy I was only going to do 4 to be able to get the yoga but once I started it felt so effortless and I couldn't imagine cutting it short.

Was running short on time so plan to get as much yoga as possible in, was able to do 30 mins of Travis Eliot Yin yoga, this felt so good after the other 2 workout.

Not sure what to do tomorrow, it is going to be very cold again, some light snow with temps at about 19 degrees but feel like 2 with wind gusting at 21mph by 10am it's going to feel like -2, just does not seem worth it since it will be hard for me to breathe so it looks like the 16 miles for tomorrow is going to be on the treadmill.

This does not help with the decision of which shoe to wear for the Little Rock Marathon coming up

Normal Friday activity at Solon Giant Eagle Market District 6 for $6, great way to taste different wines and not bad for the price

1-Mirth Chardonnay 2013 paired with Vermont Cheddar popcorn/Mango drizzle
2-50 Shades of Grey White Silk 2012 paired with Mixed green with crispy bacon & grapefruit vinaigrette
3-Fantini Montepulciano d'Abruzzo 2013 paired with Stuffed Shells
4-The Seducer Red Rendevous 2012 (my favorite) paired with Blueberry marinated roast beef
5-Le Mazet Cabernet-Syrah 2010 paired with poached pear wrapped in prosciutto
6-Vietti Muscato d'Asti 2014 (this was good) paired with strawberry and cream cup

So started out this morning with the intention of doing the 1 mile loop around my house, it wasn't working out too good, the side of the road was icy and I was changing my stride and going very slow so called it a day and went back to bed. Went for my 9:30am mammogram appt then noticed that a TORN member was looking for someone to do about 8 miles with at 2-3pm, so I contacted her and setup a meetup at a park for 2pm.

Boob smashing went fine, got back home,  had breakfast then decided to do 6 miles on the treadmill so I will only have to do 10 outdoors, temps this morning was 7degree but it was warming to 30 by 2pm.

Met up with Renee at the Munroe Falls park at 2pm and did 3 loops of the 2.2 miles trail loop with a run back to our car twice for 2 miles and I did the parking lot loop twice to make 10+

Was very cold when done and I was about 1 hour from home, got back home and took an epsom salt bath.

We are expecting a snow storm, snow suppose to start later tonight, 8-12 inches by Monday, just so ready for this to all end.

Holiday Bootie Buster Challenge

I have done a really lousy job in tracking my points for HBBC,only got the 1st week recorded before life as usual got in the way,so lets do a quick recap




Week 2:Nov 26 - Dec 2

Total Miles Ran = 32.49 miles = 32.49 points
Strength Training = 142 mins= 7.1 points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 20mins = 1.3
Total Points =  40.89




Week 3: Dec 3 - Dec 9 ( Since I was out of the country for a funeral not much got done)

Total Miles Ran =  12.02 miles =  12.02 points
Strength Training = 0 mins=  points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 60 mins = 4 points
Total Points = 16.02





Week 4: Dec 10 - Dec 16


Total Miles Ran =  19.41 miles =  19.41 points
Strength Training = 0 mins=  points
Vegetable & Fruit = can't remember so = 0
Low Impact Cardio = 50 mins = 3.33 points
Total Points =22.74

Week 5: Dec 17 - Dec 23

Total Miles Ran =  47.98 miles =  47.98 points
Strength Training = 150 mins=  7.5 points
Vegetable & Fruit  =1
Low Impact Cardio = 40 mins = 2.67 points
Total Points =59.15

Training log can be found here at Training Peaks still need to go make most of the workouts public didn't realize I needed to do each on individually.

By the way miserable workout today but got in the 20 miles anyway, hope everyone is having a great Christmas Eve

I had 20 miles on the schedule today and really didn’t want to run it by myself; I looked around online with different group to see what they were running and none was running 20 but people were meeting early to get miles in before meeting to run with group. After considering the idea of waking at 4:30am to drive 45mins to meet at 5:30am to run about 10+ miles before meeting the group back at 7am fro more miles I realized I needed more sleep and will be running this solo.

I really didn’t feel like getting up to run, read chapters out of 4 different book, got up made coffee carry coffee back to bed read some more, but eventually got out of bed, got dressed, made mum breakfast then headed out the door. Getting outside I realized I was running later than I expected, so it was hot and humid and for some reason I decided to only carry my handheld and also run a new route with no idea where a water source was since I do not go to this side of town often. Lots of mistake made for one run, oh forgot I was also wearing my new Adidas marathon 10 with new sockguy sock.

With the temperature also high and tiredness in my legs due to hard trail race on Thursday I decided to do a 5/1 run/walk ratio really my first time doing a run/walk but really had to admit it wasn’t that bad, 1 minute goes by very fast that I was wondering if it was worth stopping for but 5 mins take so long that I was looking forward to the 1 min break.

The new route was great, actually once construction is done on Bainbridge this will be a great route to get to the park via Liberty/Solon Rd and get some trail runs in. The only problem was I only had 1 hand held and by mile 4 I was completely empty and had no idea were water source was, I was hoping someone was going to be out in their yard and I could ask them for water but I could find someone until about mile 6 and he was nice enough to even put ice in my bottle but by this time I was so dehydration that when I took one sip I drank half the handheld and I had 6 miles to get back home. Bummer.

I got home with 12 miles done with my tongue hanging out; I was so thirsty, tired and sweating like a pig, got some water down (probably should have got for something with electrolyte instead of just water) and wipe down with a cold towel. I knew I was done with outside so changed shoes and headed down to the basement to get the last 8 miles in.

Just 2 miles in, even though I still had garmin at a 5/1, I got incredible tired, like I said should have taken something else instead of just water, paused the treadmill and got a can of FRS energy drink and that hit the spot and I was back to running in about 10 mins. This was hard probably one of my hardest long run ever but at least I finish but it does not give me great confidence for a great pace at the Akron Marathon, although I also made a lot of mistakes, live and learn.

Mental game

So I spent all morning actually most of the day really from 10:45am to 2:20pm working the concession stands for the Solon High School where the middle school was hosting the relay games, I made 160 hotdogs, lots of bags of popcorn, pretzels and nacho, this was probably one of the busiest concession I ever worked with no room for breather. I was so proud of myself no nibble on the junk except for a fist full of popcorn on the way out.

I had planned to run in the morning before going to work concession but I was engrossed in a cycling for women book and before I knew it, it was too late to go for a run, so after being on  my feet for about 4 hours I realized I still needed to get my run in, I was already in running clothes, I ate a Powerbar peanut butter crunch, drank some gatorade, suck down a tropical hammer gel, switch shoes and took off long pants, since all I had all day was a slice of cinnamon toast I needed some calories in me.

Starting out my legs where tired and my schedule was calling for 12 miles, I know I wasn't up for 12 just too tired and too late in the day since I promised my son I'll take him driving. With my car at the community park I ran down route 91 towards Twinsburg, decided to make a left on Pettibone and run towards Route 43 but when I got to Liberty I decided to turn around and head back but I then decided if I wasn't going to run 12 then I needed to run the miles fast to make up for the missing miles, remember I am tired.

Average pace at turn around was about 10:24, mental game if I can run the 5 miles in less than a 10 mins pace I did not have to run more than 5 but I will have to run a mile for every 0.1 after 10 with a max of 12 miles. Well, did my pace change

Mile 1 ; 10:30
Mile 2: 10:23
Mile 3: 9:45
Mile 4: 9:10
Mile 5: 9:05
Did 5 miles for an average pace of 9:48, this tells me that I can run my paces faster than I tend to run them even though my heart rate was slight elevated which I attribute to heat, the pace was really not an am going to die pace. Even though I meet the goal I felt I still had some extra jolt of hammer gel in me and so as not to let it got to wait I went out for an extra 2 miles  as my cool down for a total of 7







Happy Mother's Day to all the Mothers out there.

Have you ever wonder

what none runners think of when they see a runner on the road, I mean a runner going out for a long run. Today was my last long run before Cleveland since I know there was no water on the route, I had my 4R speed nathan belt, arm warmer since it was windy cold but not cold enough for a long sleeve shirt and of cause my mp3 player. All this probably doesn’t face me when trail running or on the towpath but running through the suburbs is a different story of course my husband didn’t help matters much, when my friend called asking about me, he replied “she has her grenades ob, so she is probably going to be gone for a while.”

On long run you appreciates the little things, clean flushable bathroom in the middle of the Avery Park, thanks to the Village of Glenwillow. A nice safe sidewalk or asphalt path from Solon to the center of Historic Bedford, all I had to do was keep running until I get to 10 miles then turn around and a beautiful sunny day with no rain.

All the gear worked fine, nutrition will be adjusted a bit, it seems like 4 miles was fine at the beginning but after mile 12 it was getting too late. Tried Gatorade 1,2 & 3 since they were on sale, no stomach issue but a bit sweeter than I am use to.

Slight pain still on my right knee and left ache, so icing, messaging and stretching.

Glorious Sunshine

Well, after the fluke snow storm on Thursday, it was nice to have a beautiful sunny day today slight windy but still sunny with blue sky. Went out around noon for a run, I wasn't sure how many miles I was going to run, just go out and do an easy one, after 8 miles I called it a day, lots of runners and cyclist out enjoying the sun.

Got back still with some energy left so did 30 mins of Spin interval using a program by Gregg Cook at Motion Traxx then did Supreme 90 Ultimate Ball which is a great core workout using the Stability ball.

Hoping to get some trail running in tomorrow.

Precision Beats

A great new workout program by Motion Traxx for Polar designed by Julie Bobek, please go on over there and download the program so as to continue to make Motion Traxx free. This is really a very great program did it 3x today for my 20 miles run, love the 3:1 Galloway routine, I was able to run hard for 3 mins recover for 1 min, using this program I was able to pull off a sub 10mins 20 miler, this is after running 8 yesterday. The program is really so well put together and the music just pushes you on.

So go on over and download Precision Beats by Motion Traxx for Polar, it is free after all

Feet Fleet Fun Run

On schedule for this weekend was 15 miles on Saturday and 6 on Sunday, the intention for the Saturday was to join the NERC Saturday group but it was snowing when I woke up to go and my husband had a problem with me going out their so I gave in and just did the run on my treadmill since I wasn't going to do the 1 mile loop around my house like he suggested just wasn't in the mood for that. The treadmill run actually turned out great, did 10 miles base pace and then using Runerval 1.0 Easy interval with the Clydesdale, I finish off the last 5 miles repeating intervals 1 & 2, so the last 5 miles was much faster than the first 10.

Since I didn't get a chance to run with NERC on Saturday, I decided to join the Feet Fleet group for a 6 mile fun run at the Station Bridge towpath, it was actually quite fun, you get to go 1 mile out in 3 different directions to a shoebox to pickup a strip of paper with words on it, 2 was on trail with packed snow and 1 was on the road. The weather was great, no wind with temps at 29 degrees, I was able to meet up Shelby and Sheila from the Towpath Turtles and we got in 6 miles together. After the run we headed back to the feet fleet store for coffee and to make as many words with the letters in the words we picked from the shoebox.

Got back home, did 20 mins stability abs workout with Cathe and then 10 mins recovery yoga with fitness 360, all in all a great week.

Long Run

Well, I chickened out Saturday, it was 9 degrees with a windchill of -4 when I was dressed to go running, I weighted the pros and cons of going out to run and decided treadmill it is. I really have no problem running on m y treadmill, since I have lots of great program that I use that actually makes it quite fun since I tend to just hand on to one pace when doing long run, but today did hills, sprint, tempo by combining 2+ itread 60 mins programs together to get in my 15 miles run. I loved that my cadence is slowly improving.

Great Treadmill Programs
Itrain-itread
Cardio Coach
Runervals
Personal Running Trainer

Finish things off with 15 mins of stretching with Joseph-istretch

Sunday

3.1 miles easy
10 mins Restorative yoga

This was a great week, went to the store today and stocked up on Amazing Grass Meal and Raw Protein

Long midweek run today at base pace, was aiming for 12 but ran out of time and only did 9.5 miles this morning so after work added on the required 2.5 miles, this was a long steady run, it always amazes me how hard it is to run at the low pace but I also know how important it is to do.

My next race is this weekend, I know the trail has about 6-8 inches of snow on it so it is going to be an interesting run and so far the stairs are out due to being icy so I am not sure how the double loop is going to work without the stairs then it is off to Arizona next week for next race and Christmas.

Ordered a new Garmin 305 from Amazon currently have a 301 which is in good working condition but I need a foot pod to use on the tread and the 301 does not have that capability also since my company pays half of what I spend on fitness up to $500, I was able to convince them about paying for the Garmin, am hoping I can convince them next year to start paying for races, even if I have to end up wearing a company tech shirt.

Lack of sunshine, is having  the usual depressing effect this year again, was suppose to do 12 miles on Saturday even though fully dressed I couldn't get myself out the door so I ended up calling it a rest day. Sunday repeated the same process, got dressed and sat until about 5pm when I decided to just go out and worry about running 12, just go, walk if needed but go, so I did and got in 6 miles before calling it a day since by 6pm it was already dark and my body was shutting down. Noticing pain on my right foot again, not sure if it is the shoe or socks, so will start trying other socks with the shoe and different lacing techniques, left foot is fine.

Today, drag myself out of bed and got in a base pace 3.1 miles, I just need to keep moving , sticking to my routine as much as I can, eventually it does get easier. Can't wait for my Thanksgiving trip to Florida.

First Run with the Towpath Turtles

I decided to join the Towpath Turtles today for a 10 miles run, the TT are part of the Summit Athletic Club, we tackle the hills of Akron, running some part of the Akron Marathon. it was really nice running with them and the miles clicked off quite nicel. After the run we ended up at a bagel shop for a bite. Beautiful day for a run, it is amazing that we have 70+ degrees in Ohio in October. Map Elevation (ft)

Posted from bimlog.com

This time last year I was in a lot of pain between my heel, butt and knees, I wasn't finding running enjoyable but it was much needed in my hectic life so I pushed on. I could deal with the pain the biggest frustration was not knowing what was really wrong even after spending all the money on the MRI and other test. The pain was constant, walking sitting, climbing or any movement to my lower body brought the pain.

What brought this on today?

I ran 12 miles this morning, since I juggle my schedule to fit in the 5K on Sunday, so did the long run today, move 6 of the 9 miles that was due today to tomorrow, Saturday cross train/yoga, Sunday 5k with 1 mile each warmup and cooldown. Finish the run, drank my Recoverite, climb up the stairs to get ready for work, shower got dress, ate breakfast, got in my car drove 1 hour to work, got to work, 5 mins walk to my office, drop my stuff of in my office, climb up the 30 stairs to the production floor to talk to my operators, on my way back down, I realize one major difference, I have no pain. My body does not even feel like I ran today, I feel great and I am so incredible grateful and am glad I didn't give up.

I won the Five Cherries necklace at Tall Mom on the Run and this is on top of winning the $40 gift certificate from Racing Dawn to Vitality Nutrition. Counting this as good omen that I can conquer the hills of Akron on the 25th.

Windy Run

Since I did my 20 miler last week, I decided to do a fun long run today the intention was to do 2 miles warmup at recovery pace , 3x5k at 5k-10k pace, 2 miles recovery to finish. Well things didn't quite workout as planned, the first problem was my running skirt I have the snow bella princess skirt in a size 2 based on the suggested sizing but once I started running the skirt started falling down and I had to keep pulling it up and by .2 miles I gave up and went back home. Back home put a slit in front of the skirt and put a shoelace my son took off my running shoe when replacing it with the yankz shoelace through it, and use it as a draw string, it worked out fine and I went back out. Not sure if I need a smaller size or what, it fitted fine wearing around but once I start running, pulling my core in and with no "junk in the truck" it didn't stay up. Ate half a Harvest Grain Powerbar.

Back outside, the temperature was pretty cold almost 15 degrees cooler than yesterday, I started out faster than expected

2 miles 9:47 pace definitely not recovery or base,  max target was 9:54

Reset the Garmin and started the first of the 5k, targeting 5k pace, it didn't quite workout as planned

5k = 8:53 average pace was targeting 8:22

The plan was to run back the house for fuel and water, since I was running in my development, the wind has picked up and on one side of the development it was raining slightly which made me cold.

2 miles = 10:42

Got back home ate half a hammer gel and drank lots of water. Decided while inside that I didn't feel like running anymore 5k because the wind had picked up and it was a pain running. I was either being pushed back and when I change direction instead of the wind being at my back it was pushing me sideways. I decided to run on the walking path since it is has multiple hills in preparation for the hills of Akron. It was slow, it was painful and after 6 miles I was done since I wasn't getting very far and seem to be wasting lots of energy.

6 miles = 11:17 pace, not bad for a hilly route and was able to keep running every time I came out of the path either uphill or down hill.

Son #1 bought me a new mp3 player  since I was complaining about having to constantly reload music into my 1gb and the rechargeable battery not lasting, he was even kind enough to load some of his music on it for me to try out. Sansa fuze 8gb took it out for a test run this morning worked great, he doesn't get why I run but he supports and acknowledge.

Wore the Newton shoe and it worked out better for this run than previous runs.

Need to figure out y training program for the 30k in December.

20 Miler Complete

Went out with the Vertical Runner Training group at 7am running most of the Akron Marathon Route.This was a typical VR group (very fast) but there was also the NEO FIT group which were a mixture of faster than me or slower than me which meant I ran by myself most of the time. Since this was a base pace run, it was very important to me that I not stay with someone that was not running my pace due to wanting to have company. At the start it was great to see some running friends I haven't seen in a while Red, Bob, Mike, Don, Kurt while on the Towpath saw ESpeed and Barb 2 very speedy women. Ran with music till about mile 5, then just decided to enjoy the day without it, there were lots of runners, walkers and bikers all around me this was a big difference from last week's 18 miler were I only saw 2 other runners. I made 2 wrong turns , first getting onto the towpath and second getting out of the towpath both times went with the wrong runner, oh well. Also unlike last week's 18 miler I did not stop the Garmin when I stop for water, traffic or crowd in downtown Akron. With the different groups running, there was water stops along the way (thanks to them all) and I think people from the Akron Marathon were out again today giving out Powerade. Deb through to for had her usual runner's survival pack in front of her house but I was fine so decline and kept on running. Also, about mile 12 was when I started running with Jane, I was about to pass her and another lady she was running with and she decided to come along with me, training for Columbus not Akron, we stayed together till the end. Great run, feel great, made a quick stop at work to make sure things were fine had no problem climbing the stairs, got home, ice bath and nap Activity Route: -- Elev. Avg: 943 ft Location: -- Elev. Gain: -7 ft Date: 08/28/10 Up/Downhill: [+1459/-1466] Time: 07:14 AM Difficulty: 4.4 / 5.0 Performance Distance: 19.68 miles Time: 3:32:00 Speed: 5.6 mph Pace: 10' 46 /mi Heart Rate: 153 bpm (Avg) Calories: 2533 192 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.02 mi Zone 4 163 - 184 0h 03m 1%  0.27 mi Zone 3 143 - 163 3h 26m 97%  19.33 mi Zone 2 122 - 143 0h 12m 6%  0.91 mi Zone 1 102 - 122 0h 00m 0%  0.00 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 48 -0' 58 6.1 +0.5 153 +17 ft 2 9' 55 -0' 51 6.0 +0.5 153 -164 ft 3 10' 30 -0' 16 5.7 +0.1 154 +72 ft 4 10' 08 -0' 38 5.9 +0.3 149 -69 ft 5 10' 23 -0' 23 5.8 +0.2 150 -32 ft 6 10' 11 -0' 35 5.9 +0.3 153 -10 ft 7 10' 10 -0' 36 5.9 +0.3 151 +6 ft 8 10' 49 +0' 03 5.5 -0.0 148 -17 ft 9 10' 22 -0' 24 5.8 +0.2 150 +7 ft 10 12' 57 +2' 11 4.6 -0.9 148 +59 ft 11 12' 54 +2' 08 4.7 -0.9 154 +131 ft 12 10' 59 +0' 13 5.5 -0.1 148 +10 ft 13 11' 11 +0' 25 5.4 -0.2 149 +19 ft 14 10' 40 -0' 06 5.6 +0.0 154 +3 ft 15 10' 59 +0' 13 5.5 -0.1 155 +63 ft 16 12' 52 +2' 06 4.7 -0.9 155 +17 ft 17 10' 33 -0' 13 5.7 +0.1 152 -101 ft 18 11' 01 +0' 15 5.4 -0.1 151 -39 ft 19 11' 20 +0' 34 5.3 -0.3 159 +29 ft end 10' 11 -0' 35 5.9 +0.3 158 -26 ft Versus average of 10' 46 min/mile

Posted from bimlog.com

18 miles Done

20 oz Gatorade 36 oz Water 2 Vanilla Bean Gu 1 mini Lara Bar Pit stop at mile 9 Garden Center for restroom, gas station for water. Need to get new shoes for the 20 miler coming up. Can probably run faster than I was running, need to work on the pacing. Activity Route: -- Elev. Avg: 1029 ft Location: Solon, OH Elev. Gain: +4 ft Date: 08/21/10 Up/Downhill: [+935/-931] Time: 09:38 AM Difficulty: 3.9 / 5.0 Performance Distance: 18.00 miles Time: 3:14:39 Speed: 5.5 mph Pace: 10' 49 /mi Heart Rate: 147 bpm (Avg) Calories: 2552 162 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.00 mi Zone 4 163 - 184 0h 00m 0%  0.00 mi Zone 3 143 - 163 2h 47m 86%  14.33 mi Zone 2 122 - 143 0h 58m 29%  4.23 mi Zone 1 102 - 122 0h 14m 7%  0.25 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 36 -0' 13 5.7 +0.1 143 +7 ft 2 10' 26 -0' 23 5.8 +0.2 151 +23 ft 3 10' 14 -0' 35 5.9 +0.3 151 -23 ft 4 10' 38 -0' 11 5.6 +0.1 147 -20 ft 5 10' 52 +0' 03 5.5 -0.0 147 -53 ft 6 11' 04 +0' 15 5.4 -0.1 149 +68 ft 7 10' 44 -0' 05 5.6 +0.0 150 +16 ft 8 10' 31 -0' 18 5.7 +0.2 152 -13 ft 9 21' 58 +11' 09 2.7 -2.8 141 0 ft 10 11' 05 +0' 16 5.4 -0.1 139 -10 ft 11 11' 11 +0' 22 5.4 -0.2 137 -75 ft 12 11' 07 +0' 18 5.4 -0.2 146 +46 ft 13 11' 36 +0' 47 5.2 -0.4 141 +23 ft 14 11' 06 +0' 17 5.4 -0.1 148 +19 ft 15 10' 56 +0' 07 5.5 -0.1 144 -26 ft 16 10' 48 -0' 01 5.5 +0.0 146 +26 ft 17 11' 19 +0' 30 5.3 -0.2 152 -10 ft end 10' 22 -0' 27 5.8 +0.2 156 -6 ft Versus average of 10' 49 min/mile

Posted from bimlog.com