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Today's runJune 17, 2008
9.2k in 47 min 26 sec at 5:09/k pace  |  | First 1.8k: 9 min at 5:00/k |
| | Next 3.8k: 20 min at 5:16/k |
| | Next 3.6k: 18 min 26 sec at 5:07/k |
5k time: approx. 25:45 Projected 10k time: 51:30 A question: Do 10-1s help reduce your time when you're running this short of a distance? They definitely make the experience more pleasant, that's for sure, but if you're strictly talking about times, I'm thinking they probably don't. Sportstats.ca
May 21, 2008
As I'm getting all anxious for the big Ottawa Race Weekend, I'm clicking around and finding some pretty cool sites. Take, for example, Sportstats.ca.
The just-mentioned link takes you to the profile of a specific athlete, and lets you see their progression. In this case, the lady starts in '97 with a blazing fast half marathon in a time of 1:35, and over the course of a couple years, builds to a marathon, finishing in a fantastic 3:32. But it doesn't stop there: She gets into triathlons and continues to improve her marathon times all the way down to 3:18. A few years later, she does a half ironman, and then, a full ironman in 12 hours. Very cool! What amazes me is how many events many of these people do. This lady has done about 55 events over the last decade. Wow!
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Go for liftoff: Let's try this marathon thing
May 15, 2008
Thankfully, the last week of training has gone really smoothly. Last Friday, I set out before work to try 12k, which was a pretty big test of my foot. The run went really well, and so I set my sights on trying 16k, 5 days later. I got up at 5:30 yesterday morning and headed out at 6:15. The run went quite well, and it felt to be out in the country again early in the morning.
I wore my heart rate monitor, and it was quite interesting to observe my heart rate lower than what it typically would be. As I was leasurely jogging down Laurelwood, my heart rate was actually below 130, which I've never seen before while running. And many times throughout my route, I'd look down and see it in the 140s. Again, usually I would be in the low to mid 150s.
Although my watch-to-PC link is broken these days, the watch was able to tell me my average heart rate, which was 145. My time was 1:57, and the distance was 17. So:
Heart beats = 145 * 117 = 16965
Distance = 17000 m
Weight = 184
Efficiency = 16965/17000 = 998 millibeats per metre
Efficiency normalized for weight = 5.424 millibeats per lb-m
Past numbers:
May 2007: 21 km in 2:04:44 at 165 bmp and 180 lbs:
980 millibeats per metre, 5.444 millibeats per lb-m
January 2008: 12.3 km in 1:27 at 148 bmp and 190 lbs:
1040 millibeats per metre, 5.445 millibeats per lb-m
All of that being said, it looks like my efficiency numbers are pretty good, it's just the endurance of my legs after a three week period of no running that remains worrisome.
With this 17k run behind me, I'm nervously starting to process what all I need to do to get myself to the starting line on the 25th. Eek! For example, I haven't even looked up where the race starts, where to pick up my bib number, what the route looks like, etc.
And I wonder how the actual race will go. Will I finish? If so, will I limp across the finish line? Only time will tell. Let's hope for the best.
Here are is my final training graph, with the last week and a bit projected rather than actual:
/img/training5.gif
Here are is my "max weekly run" graph, with the last week projected:
/img/max5.gif
And here is my current weight graph. Looks like I'll be at about where I was hoping!
/img/weight5.gif
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