September 2009
3 posts
Watchkeohane:
Fish
August 2009
11 posts
WatchSpirit of the Marathon
End of Summer 2009
JT went back to school on Tuesday (August 25) and Jacob began school today (August 26).
This summer went by to fast! It seems like we didn’t do that much this summer. Lets see we: went camping on the boat, did Cub Scout Day Camp, Vacationed in New Hampshire with the family, boys went to River Valley Ranch for the week, went white water rafting, a tour of Harpers Ferry, bike trip...
30 min run
Today I was to run 30 min.
Actually, I ran for 32 min.
I listened to Running to Disney on my ipod. Jake was suposed to run with me. He was doing high knees over a wooden barrier and took a fall. I needed to do my run while JT was doing his warmups. So, I told him to go back and watch JT warm up. Well, I hit the trail again. I did about 2.5 miles today. I did not want to spend to much time...
3 mile run
Distance 3.00 Mi
Time00:37:00
Avg. Pace12:20 Min/Mi
Avg. Speed4.86 Mi/hr
Calories322
Tonight Jake ran with me. What a great kid. He is fun to run with! We had a few conversations. Mostly he was educating me on radios and fires. But, it was very nice to run with someone. His pace is exactly the same as mine. We did do a few sprints between our run/walks. We did our jog on the B&A...
2 mile run
Distance 2.00 Mi
Time00:24:00
Avg. Pace 12:00 Min/Mi
Avg. Speed 5.00 Mi/hr
Calories 214
Description:
treadmill run
jog on turns
run on long (5.5 - 6.5 mph)
I am trying to build up my speed. So, I am going to try to do more speed work on short runs. I really want to run faster than 12 - 13 min/miles. I wish I had a trainer…I am currentlyusing Runners World Mag and the Jeff...
30 min run
goal: 30 min run
actual: 25 min run
2 miles
Distance2.00 Mi
Time00:25:00
Avg. Pace12:30 Min/Mi
Avg. Speed4.80 Mi/hr
Calories214
Description:
Ran around track at SPHS. I ran against the runners…I think it drove them nuts…but, I just read in the Complete Book of Running that track running can cause leg problems, if you run in the same direction. So, I decided to change it up...
30 min run
Currently at 5:26PM
SUNNY
Temperature:86°F
Humidity:54%
Pressure:29.91 inRealFeel®:96 °F
Winds:CLM at 0 mphGusts:0 mph
Distance 2.00 Mi
Time00:26:00
Avg. Pace13:00 Min/Mi
Avg. Speed4.62 Mi/hr
Calories214
Description:
Track run on cushy SPHS track. Loved it…although, I do not like to run in circles having some teen lap me…Id rather run on unmarked destination! This was a...
30 min run
Goal: 30 min run
Actual: Distance3.00 Mi
Time 00:40:00
Avg. Pace13:20 Min/Mi
Avg. Speed 4.50 Mi/hr
Calories 322
This run began hard..the heat was killing me. I was over 90-degrees outside. To top it off, the wind was not really blowing…it was the kind of day that you prayed for rain. Well the run began with pain in my calves. 1/2 way through my run I found out that I was actually...
3 mile run
Goal: 30 min run
Distance 3.50 Mi
Time 00:47:10
Avg. Pace13:28 Min/Mi
Avg. Speed4.45 Mi/hr
Calories 376
Currently At 9:04PM
82°F RealFeel®83°F
Winds: NW at 5mphPartly
Cloudy
Humidity: 62% Dew Point: 68° F Pressure: 29.92 in Visibility: 7 Miles
Feelings of today’s run:
What a HOT run. I feel like I ran in a sonna. My calves were killing me at first. Then they were stretched out...
5 mile run
goal: 5 miles
actual:
Distance 5.30 Mi
Time 01:05:20
Avg. Pace 12:19 Min/Mi
Avg. Speed 4.87 Mi/hr
Calories569
Currently At 5:04PM
81°F RealFeel®82°F
Winds: SE at 8mph
Mostly Cloudy
Humidity: 53% Dew Point: 63° F Pressure: 30.00 in Visibility: 9 Miles
July 2009
10 posts
30 min run
Distance 2.52 Mi
Time 00:30:00 Avg.
Pace11:54 Min/Mi
Avg. Speed5.04 Mi/hr
Cal burned 270
Got in a fight with Jake on the way to football practice. (A healthy way to deal with stress between me and my preteen son.) Why does this growing period have to be so tough on us?
So, I decided to run. This run took me along a different path. I ran to the library then off to the B&A trail. What...
30 min run
Distance 2.50 Mi
Time00:30:00
Avg. Pace12:00 Min/Mi
Avg. Speed5.00 Mi/hr
Calories268
Boys were practicing football. I ran the B&A trail for 30 min. This run was great! It began normal and ended with a light rain! As practice keep going so did the rain! By the end of practice we (the boys and I) were covered in rain! How fun!
4 mile run
Distance 3.50 Mi
Time00:40:00 Avg. Pace 11:25 Min/MiAvg. Speed 5.25 Mi/hr
Calories 376
Description:Should have been 4 miles…I had to guestimate running distance. I do not have a gps to track miles.
Boys started football practice today. Run was at 7:15pm during the boys football practice. I ran on the B&A trail.
Mostly Cloudy
78Feels Like: 82°Barometer: 29.94 in and...
25 min run
Today was a timed run of 25 min
I did 5 min warm up walk/jog
15 min run
5 min cool down jog
treadmill run: incline 2%
Distance 1.50 Mi
Time00:25:00
Avg. Pace16:40 Min/Mi
Avg. Speed3.60 Mi/hr
Calories161
Description:On treamill, kids asleep and rain outside.
Room temp 81-degrees
Outside temp:
Currently At 9:29AM
74°F RealFeel® 79°F
Winds: SE at 6mph
Cloudy
Humidity: 87% Dew...
3 mile run
3 mile run in Pocomoke River State Park I started my run at 9:30 am. I ran and JT rode his bike. We went the around the loop around the campground. After the run we went to the boardwalk to play on the beach and to walk the boardwalk! What a great day!! Durning the beach day, my camera got wet. So, I am missing a few great photos of the beach and the fun we have had!
25 min run
25 min treadmill run
Distance1.75 Mi
Time00:25:00 Avg. Pace14:17 Min/MiAvg. Speed4.20 Mi/hr Calories188
Description:
treadmill run at 3% incline Currently At 11:00AM
83°F RealFeel® 97°F
Winds: SW at 4mph Partly Sunny
Humidity: 65% Dew Point: 71° F Pressure: 29.86 in Visibility: 4 Miles
30 min run
Goal: 30 min run
Actual: 2.50 Mi
Time00:32:00
Avg. Pace12:48 Min/MiAvg. Speed4.69 Mi/hr
Calories268
Description:HOT run
Currently At 7:05PM
79°F RealFeel® 78°F
Winds: S at 8mph
Mostly Sunny
Humidity: 35% Dew Point: 50° F Pressure: 30.07 in Visibility: 10 Miles
Jeff Galloway's Half Marathon training
Because I have taken off the last 3 weeks. I am changing up the training program. The program that I am now going to us is the Jeff Galloways program. Visit his website.
1. do not run for time goal (this is my 1st yr of running—so build base)
2. Have a base
3. run/walk ratio 2:1
4. cross train
Training starts tomorrow!!!
3.2 mile ease back into running run
What a great run…I was in my groove!! Listening to the podcast Phedippidations. The show kept my on pace. This was the podcast about ear candy! Great tunes!
Today I did my run while the boys were in Football clinic. I replicated yesterdays run…with one goal in mind…beat my time! I did it! I did it!! To repeat JT “I am living the life, I am living the life!” I really...
3.2 mile ease back into running run
Distance 3.20 Mi
Time 00:40:00 Avg.
Pace12:30 Min/Mi
Avg. Speed4.80 Mi/hr
Calories343
Description: run my the bay…very relaxing ;-)
Today was my first run after Cub Scout Day Camp Volunteer week (walked over 4 miles each day) and my NH vacation. During the NH family vaca, I did alot of walking~only ran 1 day…my low back was killing me. Bummer. The weather was fantasic for...
June 2009
23 posts
Easy Run Dist: 3 mi @14:27
Easy Run Dist: 3 mi @14:27
Long Run Dist: 9 mi @14:27
Long Run Dist: 9 mi @14:27
Distance 9.50 Mi
Time01:54:10 Avg. Pace12:01 Min/MiAvg.
Speed4.99 Mi/hr
Calories1020
Description:Run on B&A trail
Currently At 12:34PM
75°F RealFeel® 79°F
Winds: N at 10mph
Sunny
Humidity: 57%
This was a nice run. I ran the B&A trail 1 mile passed the covered bridge. I saw tons of lovley native flowers in bloom. In addition, JT and I found...
Easy Run Dist: 3 mi @14:27
Easy Run Dist: 3 mi @14:27
Distance3.00 Mi
Time00:40:10
Avg. Pace13:23 Min/Mi Avg. Speed4.48 Mi/hr
Calories322
Description:1 mile on treadmill 2 miles outside in the rain…
Currently At 2:52PM 68°F RealFeel® 64°F
Winds: SE at 14mph
Light Rain Humidity: 75%
My very first run in the rain…boy, it felt great! Almost cleansing! The rain cooled me down as I was putting in my...
2 mile easy run
I just walked/ran 2 miles. I could not go any longer. I feel pain in the shins and calve. I streached and it did not help, so I decided to take it easy. I will try to run a few miles tomorrow. Gosh, I wonder if I am going to feel this way after each race. I wish I could have done better today~ Although, I am going to listen to my body and take it easy today
Friends of Sudan 5k race Results
Friends of Sudan Race Results
race run on 6/13/2009
Distance 03.11 Mi
Time 00:39:46
Time of day 09:30 AM
Description race~another hilly race
We ran through neighborhoods~which was nice because when I felt I needed to take a walk break, I would allow myself to only walk up to next mailbox…there were alot of shade trees which made it nice. The best part of...
Long Run Dist: 9 mi @14:27
Long Run Dist: 9 mi @14:27
Actual run:
Distance8.56 MiTime02:07:06Avg. Pace14:50 Min/MiAvg. Speed4.04 Mi/hrCalories919
Currently At 11:55AM 73°F RealFeel® 80°FWinds: SE at 7mphMostly SunnyHumidity: 75%
I began my run with a 15 minute streatching video…I can tell that I must use the stratching each time I do a run…my calves did not hurt so much…I did feel ready to do the...
Friends of Sudan 5k race
I have signed up for my second 5k race!
Date & Time
Saturday, June 13, 2009 @ 8:30 AM
Address
Annapolis, MD
211 Meadow Gate Dr
Brief Description
T-shirts to the first 150 entrants Race Start: 8:30am 100 yd Kids Dash Start: 8:15am Fun Walk starts after 5k Start Age Group Awards to top Female and Male finishers
More Information
Friends of Sudan will donate the proceeds of this race to...
Easy 2 mile Run
Easy 2 mile run 14:27 pace
Distance 2.00 Mi
Time 00:30:00
Avg. Pace 15:00 Min/Mi
Avg. Speed 4.00 Mi/hr
Calories 214
Description:
treadmill jog~ felt really tight…could not do the speed work that I was to do today. did 30 min of streatching after the jog. feels alittle better…
WatchEnd of 5k race June 7, 2009
5k race June 7,2009 results
Distance 3.11 Mi
Time 00:39:16
Avg. Pace 12:37 Min/Mi
Avg. Speed 4.75 Mi/hr
Calories 333
Description:
Matzohball 5k Race
Began the day feeling ill. Tried to eat…could not. Which is a bummer! But, I decided I would do the race with an empty belly.
The course was HILLY! I will have to train for hill work to improve the time. If it was a flat course…what would my time...
Long run 8 miles
Long Run Dist:
8 mi @14:27
Actual run:
Distance 8.00 Mi Time 02:09:18 Avg. Pace 16:09 Min/Mi Avg. Speed 3.71 Mi/hr Calories 859 Description: run on treadmill
I did 2 (warm-up and cool-down) miles at 20/mile pace and 6 miles at 14:30/mile pace.
Currently At 11:07AM 61°F RealFeel® 64°F Winds: ENE at 7mph Cloudy Humidity: 82% I really wish I ran outside. It did look like it was going to...
easy 3 mile
Easy Run Dist: 3 mi @14:27
Distance 3.20 Mi
Time 00:38:08
Avg. Pace 11:55 Min/Mi
Avg. Speed 5.03 Mi/hr
Calories 343
Time of Day: 10:00 AM
Currently At 10:11AM[ More ] 71°F RealFeel® 79°F
Winds: NNW at 6mph
Mostly Sunny
Humidity: 88%
Used this run as a Test Run for 5k on Sunday
I ran 1mile and walked for 30 seconds. Boy, it was HUMID!!! I feel like I must do a few days of yoga before...
6 mile tempo run
Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 12:59; Cool
I ran: Distance 5.34 Mi (guesstamate) Time 01:12:44
Avg. Pace 13:37 Min/Mi Avg. Speed 4.41 Mi/hr Calories 573
Currently At 12:24PM 64°F RealFeel® 71°F
Winds: ESE at 8mph Sunny Humidity: 46%
My watch did not record part of my run. I am starting to hate this ironman triathlon watch…its so hard to set this...
May 2009
28 posts
May 2009 stats:Run/Walk/Bike
Start Date End Date
May 1 May 31
Running Summary
Runs: 17
Avg. Time: 00:54:06
Total Time: 14:25:44
Avg. Speed: 4.9 MPH
Avg. Mi Pace: 12:13
Avg. Dist.: 4.5 Mi
Total Dist.: 76.9 Mi
Avg. Cal. Burned: 487.0
Total Cal. Burned: 8279
Walking Summary
Walks: 2
Avg. Time: 00:50:24
Total Time: 01:40:48
Avg. Speed: 3.6 MPH
Avg. Mi Pace: 16:48
Avg. Dist.: 3.0 Mi...
Easy 4 mile run
Easy Run Dist: 4 mi @14:33
Distance 4.00 Mi
Time 00:58:59 Avg. Pace 14:44 Min/Mi Avg. Speed 4.07 Mi/hr
Calories 429
67°F RealFeel® 69°F Winds: WNW at 6mph Sunny Humidity: 67%
Today was a hard run. I ran with Ed, well Ed walked most of the way~~while I ran :-) (I guess, I will adventually get a better pace one day.) It was nice to run with Ed, where I had a buddy to push me at times. I played...
Fixed Gear Bike →
This is a cute diagram of a fixed gear bike!