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wackfighter

«	November 2008	»
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2008 USMC Marathon

09 November, 2008 11:36

Some goods, some others. Bottom line, not as fast as I would have liked.

Performance

Distance:	26.49 miles
Time:	4:07:11
Speed:	6.4 mph
Pace:	9' 20 /mi
Calories:	4149

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 26	+0' 06	6.3	-0.1	+56 ft
2	9' 42	+0' 22	6.2	-0.2	+132 ft
3	9' 04	-0' 16	6.6	+0.2	-69 ft
4	8' 44	-0' 36	6.9	+0.4	-108 ft
5	8' 38	-0' 42	6.9	+0.5	+16 ft
6	8' 37	-0' 43	7.0	+0.5	-7 ft
7	9' 00	-0' 20	6.7	+0.2	+102 ft
8	8' 41	-0' 39	6.9	+0.5	-43 ft
9	8' 54	-0' 26	6.7	+0.3	-26 ft
10	8' 50	-0' 30	6.8	+0.4	-65 ft
11	8' 53	-0' 27	6.8	+0.3	+7 ft
12	8' 45	-0' 35	6.8	+0.4	-9 ft
13	8' 58	-0' 22	6.7	+0.3	-3 ft
14	9' 07	-0' 13	6.6	+0.2	0 ft
15	8' 51	-0' 29	6.8	+0.3	+6 ft
16	8' 50	-0' 30	6.8	+0.4	+7 ft
17	8' 59	-0' 21	6.7	+0.2	+3 ft
18	9' 02	-0' 18	6.6	+0.2	+4 ft
19	9' 02	-0' 18	6.6	+0.2	-10 ft
20	9' 23	+0' 03	6.4	-0.0	+29 ft
21	9' 11	-0' 09	6.5	+0.1	-36 ft
22	9' 42	+0' 22	6.2	-0.2	+36 ft
23	9' 54	+0' 34	6.1	-0.4	-4 ft
24	10' 25	+1' 05	5.8	-0.7	-7 ft
25	11' 05	+1' 45	5.4	-1.0	0 ft
26	11' 21	+2' 01	5.3	-1.1	-7 ft
end	10' 46	+1' 26	5.6	-0.9	+36 ft
Versus average of 9' 20 min/mile: Slower Faster

Last long run

13 October, 2008 21:10

I pushed it slightly and felt a noticeable drop in pace around mile 15 or so. Now time to let the body heel.

Performance

Distance:	16.81 miles
Time:	2:27:53
Speed:	6.8 mph
Pace:	8' 48 /mi
Calories:	2640

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 46	-0' 02	6.8	+0.0	+6 ft
2	8' 38	-0' 10	6.9	+0.1	-85 ft
3	8' 28	-0' 20	7.1	+0.3	-16 ft
4	8' 39	-0' 09	6.9	+0.1	+23 ft
5	9' 07	+0' 19	6.6	-0.2	+23 ft
6	8' 57	+0' 09	6.7	-0.1	+29 ft
7	8' 40	-0' 08	6.9	+0.1	-63 ft
8	8' 37	-0' 11	7.0	+0.1	-13 ft
9	8' 43	-0' 05	6.9	+0.1	0 ft
10	8' 46	-0' 02	6.8	+0.0	+7 ft
11	8' 58	+0' 10	6.7	-0.1	-3 ft
12	8' 45	-0' 03	6.8	+0.0	+7 ft
13	8' 52	+0' 04	6.8	-0.1	-13 ft
14	8' 35	-0' 13	7.0	+0.2	+9 ft
15	8' 58	+0' 10	6.7	-0.1	+20 ft
16	9' 08	+0' 20	6.6	-0.3	-30 ft
end	8' 52	+0' 04	6.8	-0.1	+6 ft
Versus average of 8' 48 min/mile: Slower Faster

Quick 4

13 October, 2008 21:07

Quick saturday jog.

Performance

Distance:	3.91 miles
Time:	0:34:49
Speed:	6.7 mph
Pace:	8' 54 /mi
Calories:	615

Tempo 8

10 October, 2008 11:48

Good tempo run for 8 miles.

Performance

Distance:	8.19 miles
Time:	1:03:42
Speed:	7.7 mph
Pace:	7' 47 /mi
Calories:	1310

Map

Elevation (ft)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 11	+0' 24	7.3	-0.4	-66 ft
2	7' 35	-0' 12	7.9	+0.2	-9 ft
3	7' 38	-0' 09	7.9	+0.2	+13 ft
4	7' 35	-0' 12	7.9	+0.2	0 ft
5	8' 02	+0' 15	7.5	-0.2	+46 ft
6	7' 39	-0' 08	7.8	+0.1	-46 ft
7	7' 34	-0' 13	7.9	+0.2	0 ft
8	7' 54	+0' 07	7.6	-0.1	+46 ft
end	13' 34	+5' 47	4.4	-3.3	+17 ft
Versus average of 7' 47 min/mile: Slower Faster

Tuesday 4+

10 October, 2008 11:47

Almost 5 as the tapering begins

Performance

Distance:	4.83 miles
Time:	0:39:27
Speed:	7.3 mph
Pace:	8' 10 /mi
Calories:	767

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 18	+0' 08	7.2	-0.1	-65 ft
2	8' 13	+0' 03	7.3	-0.0	-6 ft
3	8' 22	+0' 12	7.2	-0.2	+6 ft
4	8' 00	-0' 10	7.5	+0.1	+6 ft
end	7' 52	-0' 18	7.6	+0.3	+59 ft
Versus average of 8' 10 min/mile: Slower Faster

Sunday 20.5

06 October, 2008 06:26

Consistency. Even had gas left in the tank for a fast lap around Teddy Roosevelt Island. Accidently shut off watch after ten miles and realized that after about a mile and a half. That's why there's one funky looking split.

Performance

Distance:	19.10 miles
Time:	2:58:21
Speed:	6.4 mph
Pace:	9' 20 /mi
Calories:	3010

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 16	-0' 04	6.5	+0.0	+17 ft
2	9' 03	-0' 17	6.6	+0.2	-95 ft
3	9' 16	-0' 04	6.5	+0.0	-7 ft
4	9' 19	-0' 01	6.4	+0.0	+3 ft
5	9' 36	+0' 16	6.2	-0.2	+39 ft
6	9' 18	-0' 02	6.5	+0.0	+23 ft
7	9' 10	-0' 10	6.5	+0.1	-39 ft
8	9' 10	-0' 10	6.5	+0.1	-26 ft
9	9' 57	+0' 37	6.0	-0.4	-6 ft
10	9' 11	-0' 09	6.5	+0.1	+20 ft
11	10' 39	+1' 19	5.6	-0.8	-13 ft
12	9' 26	+0' 06	6.4	-0.1	+13 ft
13	9' 17	-0' 03	6.5	+0.0	-16 ft
14	9' 26	+0' 06	6.3	-0.1	+7 ft
15	9' 24	+0' 04	6.4	-0.0	+16 ft
16	9' 26	+0' 06	6.3	-0.1	-26 ft
17	9' 26	+0' 06	6.3	-0.1	+3 ft
18	9' 23	+0' 03	6.4	-0.0	0 ft
19	9' 22	+0' 02	6.4	-0.0	-3 ft
20	8' 50	-0' 30	6.8	+0.4	0 ft
end	8' 37	-0' 43	7.0	+0.5	+3 ft
Versus average of 9' 20 min/mile: Slower Faster

Friday ~5

06 October, 2008 06:24

Negative splitting Friday's almost five.

Performance

Distance:	4.60 miles
Time:	0:38:46
Speed:	7.1 mph
Pace:	8' 26 /mi
Calories:	731

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 58	+0' 32	6.7	-0.4	-- ft
2	8' 29	+0' 03	7.1	-0.1	-- ft
3	8' 20	-0' 06	7.2	+0.1	-- ft
4	8' 05	-0' 21	7.4	+0.3	-- ft
end	8' 11	-0' 15	7.3	+0.2	-- ft
Versus average of 8' 26 min/mile: Slower Faster

Wednesday 10

01 October, 2008 21:12

Nice run in the rain. Out and back on the Mt Vernon trail. I picked it up nicely the second half for a strong finish.

Performance

Distance:	10.07 miles
Time:	1:22:32
Speed:	7.3 mph
Pace:	8' 12 /mi
Calories:	1200

Elevation (ft)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 44	+0' 32	6.9	-0.5	+13 ft
2	8' 18	+0' 06	7.2	-0.1	-88 ft
3	8' 37	+0' 25	7.0	-0.4	-6 ft
4	8' 03	-0' 09	7.5	+0.1	+13 ft
5	8' 36	+0' 24	7.0	-0.3	+23 ft
6	8' 33	+0' 21	7.0	-0.3	-10 ft
7	7' 53	-0' 19	7.6	+0.3	-26 ft
8	7' 48	-0' 24	7.7	+0.4	+13 ft
9	8' 00	-0' 12	7.5	+0.2	+79 ft
10	7' 21	-0' 51	8.2	+0.8	-4 ft
end	6' 40	-1' 32	9.0	+1.7	-3 ft
Versus average of 8' 12 min/mile: Slower Faster

Got my GPS back!

01 October, 2008 21:11

$89 bucks and Garmin sent me a brand new 205 to replace the old one. I can't complain. Oh yeah, I ran.

Performance

Distance:	4.55 miles
Time:	0:37:58
Speed:	7.2 mph
Pace:	8' 21 /mi
Calories:	538

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 25	+0' 04	7.1	-0.1	-66 ft
2	8' 26	+0' 05	7.1	-0.1	-6 ft
3	8' 32	+0' 11	7.0	-0.2	+6 ft
4	8' 09	-0' 12	7.3	+0.2	+16 ft
end	8' 00	-0' 21	7.5	+0.3	+52 ft
Versus average of 8' 21 min/mile: Slower Faster

DC Area Run

28 September, 2008 19:00

Today's long run followed about 16 miles of the upcoming marathon course. I ran around Georgetown, Haynes point, and the mall before heading back to my start near Teddy Roosevelt Island. I failed to eat properly yesterday and I really felt that after about 14 or 15 miles. Bread and bruschetta for dinner is not the way to carbo load.

Performance

Distance:	18.55 miles
Time:	2:45:00
Speed:	6.8 mph
Pace:	8' 53 /mi
Calories:	2799

Saturday 10

27 September, 2008 09:22

Couple laps around the neighborhood at what felt like a decent pace. GPS isn't back from Garmin yet. 16-20 tomorrow, haven't decided.

Performance

Distance:	10.00 miles
Time:	1:27:00
Speed:	6.9 mph
Pace:	8' 42 /mi
Calories:	1475

Tuesday 5

24 September, 2008 12:51

Getting back on track. Sent the GPS off to Garmin last week for repairs so I have no idea how fast or slow I'm running. Today felt like about 8 minute miles. Maybe a bit faster, maybe slower. Dunno.

Performance

Distance:	5.00 miles
Time:	0:40:15
Speed:	7.5 mph
Pace:	8' 03 /mi
Calories:	682

Sunday 20

21 September, 2008 12:37

It's been a bad 10 days or so for training. Bottom line, I got a little lazy. I'm back in and pushing hard to the finish line.

Anyway, got up early and did an out and in for twenty. That's always boring but there's no getting around it. Considering how little I've run recently I'm happy with how I ran. I felt a slight twinge in my right quad at about 18.5 miles while going up a steep hill, and my right hammy started to tighten a little at 19.5 miles. That's not really great news but to be expected I suppose.

Sidenote, I ran into MJ at about mile 12, just south of Alexandria. He was out biking with some friends, recognized me as he passed and stopped. Scared the piss out of me. He hopped off his bike, slapped me and said "hey, what are you doing!" For a second I thought I was about to get jumped by a pack of trendy bikers, spandex pants and all.

Performance

Distance:	20.00 miles
Time:	3:08:00
Speed:	6.4 mph
Pace:	9' 24 /mi
Calories:	2786

Run 6

21 September, 2008 12:31

More updating

Performance

Distance:	6.40 miles
Time:	0:59:00
Speed:	6.5 mph
Pace:	9' 13 /mi
Calories:	1000

Run 11:00 AM

21 September, 2008 12:30

Catching up

Performance

Distance:	3.50 miles
Time:	0:29:00
Speed:	7.2 mph
Pace:	8' 17 /mi
Calories:	491