Mikie, Michelle and I just got back from watching Iron Man 2 at the Deerbrook Movie Tavern (in Humble, Texas). Got to say that this was an extremely cool movie. Full of action. Pushed all the right buttons. Lots of fun. Plus, Michelle happened to have 3 giant beer mugs that she had purchased from Movie Tavern so we all enjoyed giant beers at a significant discount. A good time was had by all.
For what it is worth, I highly recommend this movie.
It was really cold when I started the run (about 25 degrees) and over the course of the run warmed up to 35 degrees. I felt pretty strong. Had a bit of problems around mile 19 in that my HR was dropping and I had to run extra hard to make it come back up. Then it went too high. After a bit I was able to get it to settle in the proper zone. Legs felt a little heavy the last 2 miles but not too bad.
After warm-up run 21 miles using the following pattern (Z2=endurance, Z3=tempo): 1 mi @ Z2 + 4.5 mi @ Z3
I used the Garmin ForeRunner 310XT with the foot pod to record everything. I didn’t use the GPS because I have found that it is wildly inaccurate on really curvy courses like the mile track at the park that I ran on. Here is the recorded data. Note that the Garmin recorded the total distance as 20.58 miles. The actual (measured) distance was 21 miles.
| Split | Time | Distance | Avg Speed | Max Speed | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Steps | Calories |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 00:10:01 | 1 | 10:01 | 09:06 | 126 | 132 | 87 | 89 | 0 | 94 |
| 2 | 00:42:11 | 4.5 | 09:22 | 07:04 | 140 | 149 | 88 | 98 | 0 | 432 |
| 3 | 00:12:15 | 1 | 12:15 | 08:20 | 127 | 145 | 82 | 91 | 0 | 63 |
| 4 | 00:42:56 | 4.5 | 09:32 | 07:28 | 140 | 150 | 91 | 97 | 0 | 366 |
| 5 | 00:13:21 | 1 | 13:22 | 08:39 | 127 | 144 | 80 | 92 | 0 | 43 |
| 6 | 00:46:02 | 4.5 | 10:14 | 07:16 | 139 | 152 | 88 | 96 | 0 | 315 |
| 7 | 00:14:55 | 1 | 14:56 | 09:30 | 127 | 144 | 79 | 88 | 0 | 50 |
| 8 | 00:31:25 | 3.08 | 10:12 | 08:02 | 139 | 158 | 87 | 94 | 0 | 215 |
| Summary | 03:33:11 | 20.58 | 10:21 | 07:04 | 136 | 158 | 86 | 98 | 0 | 1578 |
Here is a table that shows the corrected data based on the actual distance of 21 miles.
| Split | Target HR Zone | Split Time | Data from Garmin Foot Pod | Corrected Data | ||
|---|---|---|---|---|---|---|
| Distance | Pace (avg) | Distance | Pace (avg) | |||
| 1 | 2 | 00:10:01 | 1.00 | 00:10:01 | 1.02 | 00:09:49 |
| 2 | 3 | 00:42:11 | 4.50 | 00:09:22 | 4.59 | 00:09:11 |
| 3 | 2 | 00:12:15 | 1.00 | 00:12:15 | 1.02 | 00:12:00 |
| 4 | 3 | 00:42:56 | 4.50 | 00:09:32 | 4.59 | 00:09:21 |
| 5 | 2 | 00:13:21 | 1.00 | 00:13:22 | 1.02 | 00:13:05 |
| 6 | 3 | 00:46:02 | 4.50 | 00:10:14 | 4.59 | 00:10:02 |
| 7 | 2 | 00:14:55 | 1.00 | 00:14:56 | 1.02 | 00:14:37 |
| 8 | 3 | 00:31:25 | 3.08 | 00:10:12 | 3.14 | 00:10:00 |
| Totals | 03:33:06 | 20.58 | 00:11:14 | 21.00 | 00:11:01 | |
I also experimented with the nutrition plan since I wanted to test out the best strategy to use during the Chevron Houston marathon on the 17′th.
The first rest stop at the Houston marathon is at mile 2 and there is one every 1.5 miles after that. They have water and Gatorade Endurance. I’m figuring you get about 25 calories of Gatorade at each stop. But according to advice I’ve gotten that is not enough of a caloric intake. So I followed this nutrition plan:
| Gatorade | Accel Gel | InfinitNutrition | ||||
|---|---|---|---|---|---|---|
| Mileage | Amount | Calories | Amount | Calories | Amount | Calories |
| 2 | 4 oz | 25 | 1 pack | 90 | ||
| 3.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 5 | 4 oz | 25 | 1 pack | 90 | ||
| 6.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 8 | 4 oz | 25 | 1 pack | 90 | ||
| 9.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 11 | 4 oz | 25 | 1 pack | 90 | ||
| 12.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 14 | 4 oz | 25 | 1 pack | 90 | ||
| 15.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 17 | 4 oz | 25 | 1 pack | 90 | ||
| 18.5 | 4 oz | 25 | 5 oz | 60.75 | ||
| 20 | 4 oz | 25 | 1 pack | 90 | ||
| Totals | 325 | 630 | 364.5 | |||
| Total Calories | 1319.5 | |||||
This worked out pretty well, except that I think for the actual marathon I may alternate Gatorade at one rest stop and water at the next. It will be fewer calories but I think it may help with digestion.
Masters Swim Class Class was canceled for today, but our coach was nice enough to leave a workout for us on the white-board by the lap pool at Lifetime Fitness. Details
Duration: 01:10 Distance: 3500 yd
Track Workout
Did this workout in the evening at the Atascocita High School track.
Description
Warm up then run 2 miles at tempo followed immediately by 400 at LT!
Details Note that the distances indicated came from the Garmin foot pod. I don’t use the GPS during track workouts any more because the sampling rate is such that there are considerable errors in the recorded track.
| Split | Time | Distance | Avg Pace | Max Pace | Avg HR | Max HR |
|---|---|---|---|---|---|---|
| Warm Up | 00:10:46 | (3 laps) 0.83 | 00:12:55 | 10:05 | 101 | 124 |
| Run 2 mi @ Z2 | 00:16:50 | (8 laps) 2.03 | 00:08:18 | 06:55 | 142 | 148 |
| Run ΒΌ mi @ LT | 00:01:31 | (1 lap) 0.26 | 00:05:48 | 05:19 | 160 | 166 |
| Cool Down | 00:11:22 | (3 laps) 0.85 | 00:13:23 | 05:54 | 114 | 166 |
| Summary | 00:40:29 | 3.97 |
Strength Training – NROL Strength 1/B (#3) Details
Duration: 01:03 Sets: 1. deadlift: 6/185, 1/215, 6/195, 1/225, 12/185, 15/175 2. SS1 - Romanian deadlift: 10/105, 10/105, 10/105 3. SS1 - static lunge: 10/105, 10/105, 10/105 4. AS1 - good morning: 10/115, 10/115 5. AS1 - incline reverse crunch: 10/BW, 10/BW
Masters Swim Class Details
Duration: 01:00 Distance: 2900 m
Was supposed to do an easy 5 mile run today, but I canceled it due to some left knee and Achilles tendon pain. Be back tomorrow.
Run Description
Run 3 mile recovery run (that is super easy; recovery heart rate range)
Details
Duration: 00:36 Distance: 3.01 mi
NROL Strength 1/B (#3) Details
Duration: 00:48 Sets: 1. Freemotion chest: 6/90, 1/110, 6/90, 2/100, 12/80 2. BB bent-over rows: 6/115, 2/135, 6/115, 1/140, 10/110 3. (AS1) close grip lat pulldown: 6/120, 6/120 4. (AS1) DB shoulder press: 8/35, 8/35 5. lower-body Russian twist: 10/BW, 10/BW
Run – 22 miles Had a marvelous birthday run! Was pretty cool starting out.
| Split | Time | Distance | Avg Speed | Max Speed | Avg HR | Max HR | Calories |
|---|---|---|---|---|---|---|---|
| 1 (WU) | 00:10:00 | 0.64 | 15:42 | 11:43 | 96 | 106 | 45 |
| 2 (Z2) | 00:10:50 | 1.00 | 10:50 | 08:31 | 131 | 155 | 73 |
| 3 (Z2) | 00:21:58 | 2.00 | 10:59 | 08:42 | 123 | 140 | 170 |
| 4 (Z3) | 00:18:12 | 2.00 | 09:06 | 07:17 | 136 | 146 | 186 |
| 5 (Z2) | 00:21:45 | 2.00 | 10:52 | 08:08 | 127 | 136 | 144 |
| 6 (Z3) | 00:18:32 | 2.00 | 09:16 | 07:23 | 138 | 144 | 170 |
| 7 (Z2) | 00:22:29 | 2.00 | 11:15 | 08:09 | 129 | 140 | 131 |
| 8 (Z3) | 00:18:36 | 2.00 | 09:18 | 07:33 | 137 | 145 | 157 |
| 9 (Z2) | 00:23:47 | 2.00 | 11:53 | 08:27 | 127 | 137 | 108 |
| 10 (Z3) | 00:19:27 | 2.00 | 09:43 | 07:07 | 138 | 148 | 167 |
| 11 (Z2) | 00:24:39 | 2.00 | 12:19 | 08:59 | 127 | 136 | 108 |
| 12 (Z3) | 00:19:19 | 2.00 | 09:39 | 07:27 | 137 | 146 | 165 |
| 13 (Z2) | 00:12:54 | 1.00 | 12:54 | 09:10 | 125 | 142 | 51 |
| 14 (CD) | 00:05:00 | 0.28 | 17:56 | 12:46 | 109 | 128 | 10 |
| Summary (RUN only) | 03:52:28 | 22.00 | 10:40 | 08:04 | 131 | 155 | 1630 |
| Summary (WU, RUN, CD) | 04:07:35 | 22.92 | 10:48 | 07:07 | 129 | 155 | 1685 |
Merry Christmas Everybody!
Today was supposed to be a rest day, but I was feeling extremely guilty about certain dietary excesses, so I thought I would get in a light workout today. The Lifetime Fitness in Atascocita opened at 15:00 today, and I got there right after that. Did 30 minutes on an Elliptical machine followed by about 55 minutes of upper-body strength training.
Swimming – Masters class We ended up having a morning swim session since LTF was closing at 15:00 today. Details
Duration: 01:05 Distance: 3100 m