Chris’ Ironman Blog

good pace, good run. left hip flexor bugging me a little bit post-run. they were both tired starting around 10 miles or so, which was kinda early. tried running more upright and keeping good form and i noticed they wore out a bit quicker than usual. got in some good elevation too. AND i took my first ice bath. im still cold.

Workout:

• Type: Run
• Date: 04/09/2011
• Time: 09:46:19
• Total Time: 3:10:14.00
• Average Heart rate: 161
• Max Heart rate: 174
• Calories: 2603
• Distance: 21.25 miles
• Average Pace: 8:57.31/mile
• Ascent: 1,502 ft
• Descent: 1,502 ft

hill repeats at cat hill in central park

Workout:

• Type: Run
• Date: 04/07/2011
• Total Time: 00:58:29.00
• Calories: 685
• Distance: 6.09 miles
• Average Pace: 9:36/mile
• Ascent: 314 ft
• Descent: 292 ft

Workout:

• Type: Run
• Date: 04/05/2011
• Time: 18:13:22
• Total Time: 00:32:17.00
• Calories: 435
• Distance: 3.85 miles
• Average Pace: 8:22.79/mile
• Ascent: 233 ft
• Descent: 233 ft

jumped from 4 miles all the way up to 18 miles in frees. prob not the best idea! but i survived, and looks like ill be able to do big sur in them. kept a constant pace over the full 18, but i was dead at the end. im hoping this is due to the jump up in mileage in the frees. a 20 miler next week will be telling… heart rate maybe a tad high, but i ran a bit faster so that makes sense. good amount of elevation too.

Workout:

• Type: Run
• Date: 04/02/2011
• Time: 13:14:24
• Total Time: 2:44:27.00
• Average Heart rate: 164
• Max Heart rate: 17
• Calories: 2120
• Distance: 18.49 miles
• Average Pace: 8:53.33/mile
• Ascent: 1,249 ft
• Descent: 1,210 ft

three inches of previously untraveled snow = hard ass run. luckily it was 3 loops, so the second and third laps were easier (relatively). pace seems slow, but i have no problems with it considering the trail condition

Workout:

• Type: Run
• Date: 03/26/2011
• Time: 09:00:00
• Total Time: 2:19:21.00
• Average Heart rate: 163
• Max Heart rate: 182
• Calories: 1345
• Distance: 11.63 miles
• Average Pace: 11:58.56/mile
• Ascent: 1,395 ft
• Descent: 1,395 ft

2 mile warmup

4×0.3 mile hill up, 0.3 mile hill down

0.5 mile run home

Workout:

• Type: Run
• Date: 03/22/2011
• Time: 18:19:07
• Total Time: 00:47:53.00
• Average Heart rate: 157
• Max Heart rate: 184
• Calories: 598
• Distance: 4.97 miles
• Average Pace: 9:37.85/mile

easy 3 recovery run around the track

Workout:

• Type: Run
• Date: 03/20/2011
• Time: 16:59:53
• Total Time: 00:31:05.00
• Calories: 364
• Distance: 3.22 miles
• Average Pace: 9:38.78/mile

first 5 miles were slow and i felt pretty lousy, next 5 felt a lot better, kept it steady, last 6 turned it on and moved pretty quickly.

Workout:

• Type: Run
• Date: 03/19/2011
• Time: 11:53:10
• Total Time: 2:29:19.00
• Average Heart rate: 158
• Max Heart rate: 173
• Calories: 1970
• Distance: 16 miles
• Average Pace: 9:19.88/mile
• Ascent: 1,194 ft
• Descent: 1,194 ft

Workout:

• Type: Run
• Date: 03/17/2011
• Time: 11:56:13
• Total Time: 00:36:27.00
• Average Heart rate: 160
• Max Heart rate: 172
• Calories: 470
• Distance: 4.07 miles
• Average Pace: 8:57.31/mile
• Ascent: 74 ft
• Descent: 74 ft

run from the train station to home, around the long way to hit a hill. overall did somewhere between 8-9 total today, including warmup and cool down that i didnt track

Workout:

• Type: Run
• Date: 03/15/2011
• Time: 08:45:00
• Total Time: 00:11:57.00
• Average Heart rate: 164
• Max Heart rate: 184
• Calories: 161
• Distance: 1.43 miles
• Average Pace: 8:21.39/mile

run in central park, started out as intervals but my watch acted up a bit and i ended up running a fairly consistent, hard pace

Workout:

• Type: Run
• Date: 03/15/2011
• Time: 07:05:00
• Total Time: 00:46:22.00
• Average Heart rate: 171
• Max Heart rate: 182
• Calories: 679
• Distance: 5.86 miles
• Average Pace: 7:54.93/mile

Workout:

• Type: Run
• Date: 03/14/2011
• Time: 21:24:48
• Total Time: 00:30:35.00
• Average Heart rate: 148
• Max Heart rate: 161
• Calories: 369
• Distance: 3 miles
• Average Pace: 10:11.21/mile

Workout:

• Type: Run
• Date: 03/13/2011
• Time: 13:34:58
• Total Time: 1:58:26.00
• Average Heart rate: 168
• Max Heart rate: 182
• Calories: 1610
• Distance: 13.11 miles
• Average Pace: 9:02.17/mile

Workout:

• Type: Run
• Date: 03/08/2011
• Time: 14:47:15
• Total Time: 1:31:42.00
• Average Heart rate: 162
• Max Heart rate: 179
• Calories: 1236
• Distance: 10.15 miles
• Average Pace: 9:02.17/mile

Workout:

• Type: Run
• Date: 03/06/2011
• Total Time: 00:45:52.00
• Average Heart rate: 162
• Max Heart rate: 184
• Calories: 537
• Distance: 4.91 miles
• Average Pace: 9:20.75/mile

Workout:

• Type: Run
• Date: 03/01/2011
• Time: 14:35:46
• Total Time: 00:44:03.00
• Average Heart rate: 150
• Max Heart rate: 169
• Calories: 501
• Distance: 4.18 miles
• Average Pace: 10:32.69/mile

Workout:

• Type: Run
• Date: 02/27/2011
• Total Time: 00:11:47.00
• Average Heart rate: 146
• Max Heart rate: 163
• Calories: 149
• Distance: 1.2 miles
• Average Pace: 9:49.2/mile

Workout:

• Type: Run
• Date: 02/26/2011
• Total Time: 1:02:18.00
• Calories: 660
• Distance: 5.8 miles
• Average Pace: 10:44.01/mile

Workout:

• Type: Run
• Date: 02/24/2011
• Time: 14:06:52
• Total Time: 00:28:50.00
• Calories: 338
• Distance: 3.1 miles
• Average Pace: 9:18.14/mile

real happy with my run, negative split it. longest run in a long long time. last mile in 7:15.

Workout:

• Type: Run
• Date: 02/19/2011
• Time: 06:24:48
• Total Time: 1:08:35.00
• Calories: 924
• Distance: 8.01 miles
• Average Pace: 8:33.55/mile