Tuesday's Interval Run

Tuesday run went a whole lot better than expected. I expected the times to be 9 minutes or more and I thought I might have trouble getting all the laps below 10 minutes.

Here is the results:

Lap	Time	Pace	RT
1	2:09	8:36	0:54
2	2:13	8:52	1:17
3	1:59	7:56	0:35
4	2:15	9:00	1:34
5	2:11	8:44	1:20
6	2:36	10:24	0:51

* RT - Recovery Time (The recovery time is all over the place. I will try to get better results next time)

In conclusion, I think next week I will set the high time to 9 minutes and the low time to 7:30 and do 8 repeats.

Plans for Tuesday's Interval Run

Here is the plan for tomorrows interval run.

1. Wait until lap key
2. Repeat 6 times
1. Go .25 miles at a pace of 8:00 / mile to 9:30 / mile.
2. Let heart rate go under 105 bps.
3. Wait until lap key.
3. Go 1 mile

The first interval will start at the top of the hill and the second will start at the bottom of the hill. After doing this a couple of times I will increase the distance to 0.33 mile and increase the loop count to 8.

I hope to finish each interval a little bit faster than the previous run. Here is a table of the previous paces.

1. 9:28 (down hill)
   
2. 9:48 (up hill)
   
3. 8:08 (down hill)
4. 9:00 (up hill)
5. 8:40 (down hill)
6. 10:20 (up hill)

Perhaps I should set the max pace a little faster. Also, make the first two independent of the remaining intervals.


Need to work on getting the pace below the previous run.

Have signed up for both events this weekend

I have signed up for both events this weekend.

1. Wurst Bike Ride in Gruere. (Saturday)
   
2. Komen Austin Race for the Cure (Sunday)

New Long Run

I have added a new advanced workout to my Garmin 305. The name is "Nov Long Run" and consists of the following steps:

1. Wait for lap key
2. 12 miles with not target speed, heart rate or time.
   
3. cool down for 1 mile

Hopefully, I will get to use this sometime this month. Next weekend is the Gruene bike ride and the Kormen 5K. Then it will be getting close to Thanksgiving and who nows when I can get 2 hours for running.

10 Mile Easy Run

I ran 10 miles today. Daniel, and his wife Andrea ran with me for the first 6 miles. Andrea's mom joined us for several miles. It was a beautiful run, the sky was clear, the temperature about 60 with very little wind. We ran at about a 12 to 12.5 mile pace. You can check out the GPS track here.

For the run today I set up my Garmin for 2 hours and doing 10 miles. Next weekend, or the next long run, I want to set it up for 12 miles taking 2:30 hours.

Next weekend will have a lot of activities:

1. Wurst Bike Ride in Gruere. (Saturday)
   
2. Komen Austin Race for the Cure (Sunday)
   

I have not signed up for either event so I have to figure out which ones I want to do and sign up.

I got off to a rocky start. I set the alarm for 5 AM, about 5:45 I woke up and checked the alarm to see what time it was. A dialog was on the screen stating that the clock had changed to standard time the dialog said I was to check the time and verify it was correct. That seems like a pretty dumb thing to do, have you check it to verify the time is correct especially blocking the alarm. The algorithm for changing the time is well known. Most computers do it automatically, I use my cell phone as my alarm clock so it is well connected and Microsoft could send updates to it or have it check the local time on the network.

It turns out we don't change to standard time for several weeks. So I will have to go through another change here in a couple of weeks. It sure caused a lot of confusion this morning.
Perhaps I should get a real alarm clock, it has failed twice now. For the last 4 or 5 years I have used the alarm clock on my cell phone and they have got me up at the correct time. Even when changing to daylight savings time.

Last Night's Tempo Run

This was my first tempo run this season also the first with my Garmin 305. I was hoping to be able to run as fast as I had last season but alas I was much slower than before and there were some strange anomalies.

The most interesting one was my heart rate. I've used 165 as my Max Heart Rate for some time. This was measured for me at my health club and I have tested it numerous times in the past. But for the first 10 minutes of this run, my heart rate was up to 187. At least that is what motionbased.com indicates. Can your Max Heart Rate ever increase like this? It would be neat if it were true. But everything I have read and heard is that the heart rate decreases with age and never goes up. The literature indicates that for extremely active individuals the HR does not decrease with age. and I have noticed it on some of my friends. So what is going on?

The URL for the activity is:
Oct 26 Interval Run

I am having trouble figuring out how to analyze the data stored on MB. Here is the workout I did:

1. Go until I press lap
2. Go until HR above 135.
3. Go for 2 miles keeping HR between 135 and 155
4. Go until HR goes below 105
5. Go 1 mile

First off I had trouble getting my HR above 135. Finally I cheated and pressed the lap button which put me in the next lap. Then I ran a rather eventful 1.5 miles and stopped. I stopped once toward the end to talk to my wife. I guess I must have hit the stop button because the last half mile are not recorded.

How do I get my pace from the data? I can calculate it but you would think that would be some of the data that would be presented in all the graphs and tables they show. That is important information so that I can sharpen my running skills.

While we were running some people were on the street watching the sky. I originally thought they were watching the moon which was really bright and large. It was at perigee last night. But when I got up to them and ask they pointed out the space station and the shuttle going over head.

My First Blog Entry

Why a blog of my own?

I want to have a better record of what is happening in my life -- my running, and eating. Also help my memory.