Today is my sweetie’s birthday!!!!
Kingwood Fit Run
We had a nice run with the Kingwood Fit group today. The weather was wonderful and it definitely has a fall influence.
Here is the track as recorded by the Runkeeper app on my iPhone:
Here are a few pictures from the group that I took this morning:
Kingwood Fit – 10 mile run
Got up at 04:30 this morning. After some coffee and a bit of breakfast, drove up to the Christ the King Lutheran church in Kingwood. It was raining pretty hard on the drive over. Our group took off at about 06:00. The rain had stopped, but started up again about halfway through the run. Not too hard though so it was pretty pleasant.
I was wearing the Garmin ForeRunner, but it lost the GPS feed at about mile 8 so the last two miles are not recorded. I think it was from the rain.
I read somewhere that a GPS device can usually receive a signal through things like cloth, etc., so long as they are dry, but that even a thin film of water on the device can interfere with the reception.
Partial stats available here.
Run – 40 / tempo
This was nice. Walked briskly for 5 minutes. Ran at tempo for about 45 minutes. Then walked again to cool down. Went out early in the morning. Temperature was great.
Sprint Intervals at Kingwood HS Track
We started doing interval training instead of hills on Tuesdays this week. The Kingwood Fit bunch met at the Kingwood High School track anywhere between 05:00 and 05:30. Coach Gary had us do the following for this first sprint session:
Run two easy laps to warm up, followed by stretching.
Then run 4 laps as follows: Sprint hard on the straight parts and run easy on the curved parts. So there were 8 sprint/rest intervals in all.
Lastly, we ran two easy laps to cool down. I’m assuming that we will add additional sprints each week.
Kingwood Fit 9 mile run
Distance: 9.01 mi Duration: 01:18 Pace: 8:40 min/mi (avg) Speed: 6.9 mi/hr (avg), 13.3 mi/hr (max) Energy: 1346 kcal Heart Rate: 145 bpm (avg), 162 bpm (max)
Cycling – Home to Gym
Distance: 7 mi (about) Duration: 00:30 (about)
StrengthTraining – NewRulesOfLifting, Hypertrophy 1 – Workout B (# 5)
Squat: 180 x 5,5,5,5,5 Deadlift Shrug: 145x5,5,5,5,5 Alternating Sets: Bulgarian split squat: 30x5ES,5,5,5,5 Step-up: 60x5ES,5,5,5,5 Alternating Sets: Reverse crunch: BWx15,15,15 Standing Calf Raise: 100x15,15,15 Duration: 00:55
Swimming – Laps
Duration: 00:20 Distance: 19 laps = 950 m = 0.59 mi
Cycling – Gym to Home
Distance: 7 mi (about) Duration: 00:29 (about)
Parking Garage Hills with Kingwood Fit
Distance: 3.6 mi Duration: 00:36 Pace: 9:53 min/mi (avg) Energy: 378 kcal Heart Rate: 132 bpm (avg), 158 bpm (max)
As is customary, I drove by the Kingwood Bagel and Sandwich shop to pick up a breakfast bagel for me and Mikie. They are supposed open at 06:00. But I was out front at 06:30 (along with several other hopeful folks) and the door was still locked. We saw Mary scurrying around inside (ignoring us). I’m guessing she had some employee no-shows this morning.
Kingwood Fit Run
I couldn’t, for the life of me, get the Garmin ForeRunner 305 to sync up to the GPS satellites. So, as we are running, I reach over to the iPhone on my arm and fire up the RunKeeper program. The iPhone is able to acquire the GPS satellites and I was able to track the remainder of the run with RunKeeper. So the figures below are just for the part of the event that RunKeeper recorded.
Duration: 01:10 Distance: 7.65 mi Pace (avg): 9:12 min/mi Speed (avg): 6.52 mi/hr Energy: 1198 kcal
Route map:
I took a few pics of folks finishing the run this morning.
Mikie, Chelsea, and I went to Canino’s Produce Market.
Swimming at Lifetime Fitness
Duration: 00:31 Distance: 1400 m
Swimming at Lifetime Fitness
Program: Easy laps Duration: 00:29 Distance: 24 laps = 1.2 km
Just did some easy laps and then sat in the Jacuzzi for 5 minutes to try and warm-up my Achilles tendon. Been experiencing some inflammation on the left Achilles for several weeks.
Cardio – Running – Parking Garage Hills
Location: Kingwood Parking Garage Distance: 3.4 mi (estimated) Duration: 00:34 Pace: 10:00 min/mi (estimated)
Forgot my HRM receiver. Bummer.
Mikie pointed out these cool clouds at the office this morning:
Morning – Kingwood Fit 7 mile run
| Lap | Distance | ET | PC (avg) | SP (avg) | SP (max) | Cal | HR (avg) | HR (max) |
| 1 (RU) | 7.28 | 01:04 | 8:45 | 6.9 | 9.4 | 1093 | 152 | 169 |
Hill Training with Kingwood Fit
We ran laps up and down the parking garage over in Kingwood. This is the one that is located just North of the river on the East side of West Lake Houston drive. Our group met their at 05:30. Here are the stats:
Duration: 00:44 Distance: 4.3 mi Energy: 481 kcal HeartRate: 135 bpm (avg), 169 bpm (max) Pace: 9:30 min/mi (avg), 6.48 min/mi (max)
I weighed myself before and after and only lost about 3 oz of weight. This is with consuming about 21 oz of fluids. I crunched the numbers and it looks like a good hydration rate for me would be about 32 oz of fluid per hour, assuming that I’m working at about the same intensity and at the same temperature (about 88 degrees).
So about 4 cups of fluid per hour or one cup every 15 minutes.
I’m going to test that theory at my next run.
And now, for something completely different…
