Good Afternoon

Click to see larger

Several times on my Saturday run I ran through showers of white fluff. Summer's version of snow, I guess, is slowly drifting dandelion seeds (actually, I've just been informed they are cottonwood seeds). One of the things I love about running is that it gets me outside way more than I ever did before I began running. I get to experience the seasons and all the different things that they bring in ways I never have before.

One of the things that running cannot do, however, is turn me into a morning person. Operation Do Long Runs At The Same Time As Race Time is pretty much a 50% failure. It seems that I can only get my butt out the door and on the path by 8 AM every other week. This Saturday I ended up doing my 9 miles starting at 12:15 PM.

The most aggravating thing about running the afternoon versus the morning? My runs are SO MUCH BETTER in the afternoon. Seriously. Compare this week's 9 miles done in the afternoon to last week's 8 miles done in the morning:

Morning:



Afternoon:



I could tell during the first mile that this was going to be an awesome run. I felt strong. Running felt easy. I had to try and slow myself down as opposed to talking myself into continuing to run. I had time to appreciate the beauty in the scenery. Like these gorgeous wild purple flowers:



And the humorous graffiti that wasn't there last week. Nice to know I have a friendly (if slightly stoned looking) owl keeping an eye on me:



I admit that I did stop and walk while eating my Sport Beans just after the halfway point and that I slowed to a quick walk around mile 8.3 to drink some water. The second half of my run was harder than the first half. I think I ate too many Beans and drank too much water too fast and my stomach felt cramp-y and gassy. And then I got a rock in my shoe I had to stop and deal with. But, after about a mile I felt much better.

However, I'm still worried about the early morning that my next half-marathon necessitates. I'm also worried about the hills, but, to be honest, I'm more concerned about running the morning. Anyone have any suggestions?

Maybe looking at the stats will give you a better idea of how much more I love afternoon running.

Activity Route: -- Elev. Avg: 622 ft Location: Brookfield, IL Elev. Gain: +0 ft Date: 05/30/09 Up/Downhill: [+226/-226] Time: 12:11 PM Difficulty: 2.8 / 5.0   Weather: Mostly Cloudy   65 F temp; 50% humidity   65 F heat index; winds S 7 Performance Distance: 9.00 miles Time: 1:29:11 Speed: 6.1 mph Pace: 9' 55 /mi Calories: 841 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 51 -0' 04 6.1 +0.0 -6 ft 2 9' 38 -0' 17 6.2 +0.2 +9 ft 3 9' 44 -0' 11 6.2 +0.1 +7 ft 4 9' 32 -0' 23 6.3 +0.2 -3 ft 5 11' 01 +1' 06 5.4 -0.6 +4 ft 6 9' 34 -0' 21 6.3 +0.2 +3 ft 7 9' 27 -0' 28 6.3 +0.3 -10 ft 8 10' 52 +0' 57 5.5 -0.5 -10 ft 9 9' 52 -0' 03 6.1 +0.0 +7 ft end 10' 33 +0' 38 5.7 -0.4 0 ft Versus average of 9' 55 min/mile

Posted from bimactive.com

Track Time Trials

As you might be able to guess from the above photo, I found a track to use for my workout last night. A little Googling, a little website-checking, one phone call and I discovered that a small local university has a regulation (400 meter) track that is open to the public from 5AM to 11PM!

Just under 3 miles from my house, nestled among drool-worthy homes and tree-lined streets was the nicest outdoor track I've ever seen. Granted, I haven't studied many outdoor tracks, but still. It wasn't very busy and there was plenty of parking. I was nervous that I'd stumble into some kind of organized event and not realize it, but it turns out that it was very obvious to tell that it was just regular people walking and jogging.

There was a small group doing what appeared to be 400 meter repeats, quite a few people just walking, and a few others running laps.

I stripped off my long-sleeved shirt, told the rain to stay away, and started on a one-mile warm-up jog. As usual, my calves were tight thereby causing me some shin pain. After my warm-up laps, I went off to the side to stretch my calves and my shins. I felt much better afterward.

Then it was off to the actual speedwork. Per Holly, the plan provided to her by one of her running clubs was 1200 meters at my 2 mile goal pace, 800 meters at 1 mile goal pace, 600 meters at 1 mile goal pace, and 2 sets of 400 meters at my 800 meter goal pace with the same distance of jogging in between. Since I have no idea what my goal pace is for anything, I let Holly choose the times.

How'd I do? Well, the Garmin tends to be a little flaky so it was difficult to stay precisely on pace. However, for someone who hasn't ever really thought about pacing before, I think I did pretty good. I couldn't figure out if there was a way to set-up to the Garmin to automatically record the lap time at the end of each interval, so I was manually pressing the lap button. This worked okay except for one interval where I forgot. Oops.

Also, I wasn't sure what lane to run it so I tended to switch between some of the middle and outside lanes so I'm sure my distances weren't exact. If anything, they were longer than the goal distances.

Finally, I could totally tell that running on a track a lot could aggravate my hips and knees. Running in the same direction in essentially circles can put a lot of pressure on your outside hip and, in my case, my inside knee. Thankfully, neither was bad enough to make me have to stop running. Also, if it wasn't for breaking the distances up with goal times and such, I would have been BORED. Running on a track is BORING. In fact, I have to wonder if I could have pushed myself even harder if I'd been out there with a group. It might have made it less boring :-)

So, how'd I do in terms of specific times? Just the Garmin or the Bones in Motion data doesn't make much sense without context. So here's my attempt at context. Of course, it probably still only makes sense to other runners.

Warm-up of 1.06 miles in 10:03 minutes
1200 meters at an average of 8:29 minutes per mile (Goal was 9:00)
1200 meter jog at average pace of 9:26 minutes per mile
800 meters at an average of 7:55 minutes per mile (Goal was 8:00)
800 jog at average pace of 10:54
600 meters at an average of 8:03 (Goal was 8:00)
600 meter jog and first 400 meter at average of 8:55 (Goal for 400 meters was 7:30)(This is where I forgot to push the lap button so two intervals got smooshed into one. I can't figure out if there's a way to separate them or not.)
400 jog at average pace of 10:46
400 meters at average of 7:09 (Goal was 7:30)
400 jog at 11:05
Cool down of .50 miles in 9:54

Total: 6.06 miles in 55:56 with average pace of 9:13 minutes per mile

Overall, my actual times are pretty close to my goal times and, in some cases, a little faster! I'm pretty proud of myself for doing so well.

I'm also proud of myself for getting out there and doing something that I was apprehensive about doing. Not just the actual workout, but the whole process of finding a track, figuring out hours, and going there at all was pretty daunting. But, I did it! And, to be honest, I'm sort of looking forward to doing it again.

In closing, here's the funny "map" of my run last night. Gotta love how the Garmin takes a minute to orient itself. I certainly didn't take a shortcut across the infield, I promise!

Happy 100!

Well, would you look at that! This post here is my 100th post since starting this blog back in January (and adding my previous years' race reports to the archive). Pretty nifty, huh?

So how shall I mark this event? I suppose I'll write about the 4 miler I did yesterday morning.

I let myself sleep in since I had the day off and I'd spent all of Sunday doing yard work. I'm STILL sore from digging and mulching and planting so I'm sure I needed the sleep and the relaxation. So, even though I could have gotten up and run 4 miles at 8 AM or earlier, I headed out around 10:30 AM instead.

The plan was to do 10 minute miles the entire way. I did really well for the first mile! The rest of them, not so much. I just can't seem to slow down on these short runs.

I saw quite a few other runners out and about yesterday. I guess 10:30 AM on Memorial Day is a prime time for running. It was in the mid 60s and overcast which made for nice running weather. Also, it was nice to get my run out of the way and then spend the rest of the day with friends. Running tends to leave me energized.

In fact, I was thinking about that whole energized thing while I was working in the yard on Sunday. I worked like a dog and yet the only time I ever started to feel actively tired was when I was standing in line at the store buying more plants. I really think that my increased distance running has given me the ability to be active for a long period of time doing just about anything before I feel tired. What an awesome benefit!

Before I leave you with the stats from yesterday's run, I have to get it out there that I'm really apprehensive about the speedwork that I have on the calendar for tomorrow. It's very track dependent and I haven't found a track to use yet. Also, I have to admit, I'm anxious about showing up on my own to any of the local high school or college tracks and trying to figure out if they're open to the public. I may end up with a stop watch and the tiny indoor track at my gym. If I can figure out how long the indoor track is....I'll keep you updated. Of course.

But for now, here are the stats from Monday's 4 Miler:

Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 05/25/09 Up/Downhill: [+78/-78] Time: 10:34 AM Difficulty: 2.0 / 5.0   Weather: Overcast   62 F temp; 44% humidity   62 F heat index; winds E 12 Performance Distance: 4.00 miles Time: 0:38:03 Speed: 6.3 mph Pace: 9' 31 /mi Calories: 432 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 58 +0' 27 6.0 -0.3 +3 ft 2 9' 13 -0' 18 6.5 +0.2 +10 ft 3 9' 26 -0' 05 6.4 +0.1 -7 ft 4 9' 14 -0' 17 6.5 +0.2 -7 ft end 9' 10 -0' 21 6.5 +0.2 0 ft Versus average of 9' 31 min/mile

Posted from bimactive.com

My Eyes Are Buggin'

Just for fun, I thought I'd share what happened in the aftermath of losing my sunglasses at the race on Thursday evening. I have no idea what I did with them. In the chaos that was me trying to find our team tent and get situated, I either set them down somewhere, they fell off the top of my head, or I lost them when I was using the port-a-potty. Whatever happened to them, it's not nearly as fun of a story as when I lost my previous pair to a hungry Atlantic Ocean. Anyway, I had been hoping they would turn up at the bottom of my purse or at the bottom of the bag I packed all my gear into. They didn't. I was pretty bummed since it's a pain in the behind to find sunglasses that fit my face. Especially since right now the style seems to be the bigger the better.

So, Jason and I trotted off to Target on Saturday to check out their sunglasses selection. I was hoping to find something that looked nice enough for every day wear but could also double as "sporty" for when I'm running.

I present you with photographic evidence as to why I hate buying sunglasses. Please ignore my post-run ponytail. I didn't shower between running and running errands.

First up, we have the orange and purple pair



Next, I model the white and silver ones





Finally, the ever so popular 80s rap star red sunglasses





Hilarious, no?

Anyway, I tried on quite a few "normal" ones as well and finally settled on a nice polarized pair.



Thank goodness I had Jason with me to help me figure out which ones to buy. I just don't know how I would have ever decided otherwise!

Hopefully these will work for running, too. I should have taken a lap around the store with them on my face. Alas, I didn't. So, we'll find out if they'll work the next time I go for a sunny run.

P.S. Apologies to those who saw this post twice. I just felt it was too funny not to share with multiple crowds.

Skirting Eight

First off, let me just say that I am SO HAPPY that spring and/or summer has arrived and everything is green again. I mean, just look at the creek along my usual bike path! It's so beautiful. Let's take a quick look back over how it's looked from January until now.




Wow. The greenness really sneaked up on me, huh?

Secondly, my calves were so tight on this run. Ouchie! I've been reading recently in the Livejournal Runners Community that tight calves can lead to shin pain. That was certainly true for me today! I even started off slow but my right shin was killing me. It hurt so bad until about mile 3. I think that's when my calves finally loosened up.

Thirdly, I managed to get out on the path around 8:15 this morning after a bowl of instant steel cut oatmeal, honey, and almond butter. And some Sport Beans. Aside from the shin pain, the run was fairly decent. My plan was to try and pace myself around a 10 minute mile for the entirety of my 8 mile run. And, aside from having to stop at the one stoplight during both the out and the back parts of the run, I did pretty well. Check it out:



I also walked some between the mile 4 and mile 5 marker while I ate another package of Sports Beans and drank some water.

Finally, I ran in something a little different today. On Friday my boss let us off work early so I went up the street to Nordstrom Rack to look at jeans and other random things. I wandered into their "active wear" section and found an adorable Adidas running skirt for $19.99! I tried it on and it fit perfectly. So, it came home with me and I wore it out today. I admit I was a little apprehensive to wear it on my long run. What if my thighs chaffed? What if it rode up? Thankfully, neither of those things happened. In fact, I loved wearing it so much that I wore it around the rest of the day while doing all my errands.

Isn't it cute?


Click photos to see them larger

I think I'm going to try and wear it on all my long runs. If it keeps behaving itself and I don't have any chaffing issues, I'm thinking about wearing it for the half-marathon in July. Now I just have to find a tank-top that actually fits tight enough in the chest without being too tight at the hips.

So, with that, I leave you with today's stats.

Activity Route: -- Elev. Avg: 621 ft Location: Brookfield, IL Elev. Gain: +4 ft Date: 05/23/09 Up/Downhill: [+223/-219] Time: 08:15 AM Difficulty: 2.7 / 5.0   Weather: Partly Cloudy   69 F temp; 54% humidity   69 F heat index; winds Calm Performance Distance: 8.00 miles Time: 1:22:44 Speed: 5.8 mph Pace: 10' 21 /mi Calories: 794 Map   Elevation (ft)   Pace (min/mile)

Posted from bimactive.com

Chase Corporate Challenge 3.5 Mile Race

Click to see larger


I know you were all holding your breath waiting for this post, right?

I'm going to sum up the race in one word: Irritating

Was it fun? Well, sure, I love to race. I love running. I don't even mind the heat or humidity that much (and it sure was both last night!) What I don't love is wandering around for almost half an hour trying to find where I was supposed to be. I don't love people who walk during a race positioning themselves near the front of the pack. I don't love people who have no race etiquette. And, as I suspected, this race was full of them.

Yes, I am happy that over 17,000 people got off their duffs and came out to support both their companies and the Greater Chicago Food Depository. I just wish that there was some kind of mandatory race etiquette class everyone had to take before participating in an event this large.

Every runner I've talked to was irritated at the walkers who started near the front. For example, I started at the end of the 9 minute mile group and just before the 10 minute mile group. Why, then, was I passing people during the first mile who were wearing jeans and chatting as if they were out for a leisurely walk without 17,000 people surrounding them?

Holly, I really should have taken your advice and started much, much farther up. Next time I'm starting with the 7 minute mile people!

Of course, some of my irritation may be caused by the fact that I wandered around for 30 minutes trying to find our team tent among over 500 other tents. Jason and I were on the phone as we tried to find each other and the stinking tent. I was following part of our team but they had no idea where they were going either. For some reason the sign on our team tent was facing AWAY from the sidewalk so it was very easy to pass right by and we were sort of hidden behind the announcer's stage. I was starting to panic and think I'd never find it!

So, yeah, not the best calm, centering environment for race prep. By the time I found the tent, ascertained that Jason would not be staying until after the race, got in on the group photo and filled up my water bottle I had about 20 minutes to hit the port-a-potty. And, yep, that line took about 15 of those 20 minutes! And somewhere in that whole mess I managed to misplace my sunglasses.

Once the race finally started it took me almost 6 minutes to cross what I thought was the start line. I spent the first 2.5 miles dodging walkers and slower runners. Every time the course made a turn we would come to a grinding halt and shuffle along for a few seconds. I wanted to yell at the walkers to get out of the way. I wanted to scream at people to stop slowing down on what passes for hills around here. All in all, those first 2.5 miles were VERY frustrating.

And then we hit the first water station and the course cleared. This is why I love to have my own fluids. I get to take advantage of the openness ahead of me when everyone else stops for water.

You can totally see in my pace chart how crowded the course was for the first 2.5 miles. I mean, look at mile 2.5-3.5. Smooth sailing except for the mile 3 marker where the course had a hairpin turn.

Pace (min/mile)

Posted from bimactive.com

So, how did I do overall? I've been so spoiled by chip timed races. Thank goodness for my Garmin or I'd be in tears about my time. The clock time I had to officially report was 36:12. In other words, just a tad bit faster than my first 5K time in September 2007. Ouch. However, my friend the Garmin indicated I finished 3.45 miles (I started it a little late) in 30:50. That's an average pace of 8:55 minutes per mile! Check out my splits:



Look at how my time dropped as the course thinned out. Now just imagine how well I could have done if the course hadn't been so crowded at the beginning! Of course, the big questions is, how did I do with my goals? As a refresher, they were:

A Goal: Under 31 minutes (that's an 8:51 minute per mile pace)
B Goal: 31:30 minutes (that's a 9:00 pace)
C Goal: Under 35 minutes (10:00 pace)

Well, if you take my official clock time then I didn't make any of them. :-( If only I had started farther up in the pack! But if you take my Garmin time and extrapolate it out to the actual 3.5 miles, then I made Goal B! I finished in under 31:30. 31:12.5 to be exact. Let's go with that :-)

Many people I talked to about this race said the best part is the food and the beer in our team tent afterward. I couldn't really understand that since I'm rarely interested in barbecue and beer after running a hard race. But I have to admit, after a nice cool-down, some super cold Gatorade, and a few potato chips, that 312 beer and that barbecued pork sandwich were mighty tasty!

I also enjoyed learning which of the other university faculty and staff were runners. Turns out there's a group of people who run at lunch every Tuesday and Thursday. They're a little faster than me in that they typically run 9 minute miles. And, as I've stated before, I don't know if I can run at lunch and then go back to work. Especially now that summer is here. But I suppose if I don't have any afternoon meetings I might be able to join them here and there. Running with faster people is only going to be good for me, right?

Will I do this race again next year? Hmmmm. The Soldier Field 10-miler is usually a few days later and I wouldn't want to do them both. So, maybe I'll alternate. This is the second large race that I've run and now I'm concerned that I can't handle the aggravation that goes along with such a large race. That may not bode well for any future plans to run the Chicago Marathon. Me and 40,000 of my fellow runners? I don't know. I'll just have to hope that if you're running a marathon I won't have to pass you in your jeans.

Eventually there will be a group photo of our whole team posted, but till then here's a close-up of the above photo. And, of course, the rest of the stats.

Activity Route: -- Elev. Avg: 592 ft Location: Chicago, IL Elev. Gain: +4 ft Date: 05/21/09 Up/Downhill: [+82/-78] Time: 07:15 PM Difficulty: 2.2 / 5.0   Weather: Partly Cloudy   82 F temp; 30% humidity   80 F heat index; winds SW 9 G 20 Performance Distance: 3.45 miles Time: 0:30:51 Speed: 6.7 mph Pace: 8' 57 /mi Calories: 349 Map   Elevation (ft)

Posted from bimactive.com

A Couple Miles

Last night was a lovely night for running. However, I only had an easy two-miler on the books since tonight is race night. Just a few easy miles to keep me not too stale.

I invited Jason to come with me. He's technically in week 2 of the Couch to 5K program. In typical husband fashion, however, he felt that the program was too slow, too complicated, too untested. How could it possibly work? I tried to tell him that many, many, MANY people have used the Couch to 5K program to start running and that I even used a modified version of it when I started. But, in the end, I let him choose the pace and the run/walk intervals on Wednesday evening's run.

After a few false starts (thanks Trinka Deu) we did a 5 minute warm-up walk and then did a few sets of 2 minutes running with 90 seconds of walking. We started out doing between 9:00 and 9:30 minutes per mile. That was a little fast for my easy two miles, but, hey, I was letting the husband guy set the pace. Shortly after the halfway point he declared that we should switch to 2 minutes of running and 2 minutes of walking. I also stated we should slow down the pace a little bit. How about to what you ran on the treadmill last week? 6.0 MPH? Okay, let's aim for 10:00 minutes per mile.

It was good practice for me to attempt to help someone hold pace. I actually manged it for a short period of time. Go me!

On the way home we stopped at the dog park to let Trinka Deu socialize and then ran the rest of the way home.

Yep, we got in 2 miles at an average 11:37 minutes per mile. See, nice and easy! I think this also counts as a "heat" workout, too, since the air temperature was a lovely 83^oF.

And, by the time you read this, I'll be putting in a full day of work and then suiting up to run the Chase Corporate Challenge. If you'll be there, look for the girl in black shorts with a white stripe on the sides, a navy blue t-shirt, and a white visor hanging around the G6 tent. If you won't be there, think of me at 7:10 PM Central Time. That's race start. Also, I've decided the following:

A Goal: Under 31 minutes (that's an 8:51 minute per mile pace)
B Goal: 31:30 minutes (that's a 9:00 pace)
C Goal: Under 35 minutes (10:00 pace)

Since there will be 20,000 or so runners (many of which may have never run a race before), I expect I will be dodging people the entire time. Plus, it does not appear that this race is chip timed! I read something about how we have to note and report our own race time? So, in all honesty, I'd be perfectly happy with Goal C. But I'm still going to try for A! And I'll go by whatever my Garmin says for my time. Sound good?

Meh Monday

see more Lolcats and funny pictures


Usually when I'm out for a run I try to think about what the theme of my run is or what I'm going to right about when I blog it. I prefer to make my entries something other than just a list of stats but some days it's more difficult than others.

Monday's run was like that. It was just blah. I did 4 miles. I tried to keep them easy. I felt slow. I thought about when, if ever, I was going to get to a point where my easy pace was closer to 9 minutes per mile than 10 minutes per mile.

I thought about mixing up my route a little bit (you know, to avoid stalkers) but wasn't in the mood to try something new.

I tried to figure out what my goal pace was going to be for my race on Thursday evening. Did I even want a goal pace? It's a distance I've never raced before (3.5 miles) so it's guaranteed to be a personal record for that race distance. And, yes, there is a difference between a record for a race distance and a record for a regular run distance. Trust me.

I thought about what I was going to do for hill training. Apparently running hills is crucial to doing well in the Napa-to-Sonoma half marathon. And, if you've been reading this blog for a while, you've seen the elevation charts for my runs. I'm not entirely sure it could be much flatter. I even asked the owner of the local running shop if he had any suggestions and he pretty much laughed at me. Great.

So, if anyone has any hints on how to train for a hilly race when you don't have any hills, I'm all ears! Or eyes, as the case may be.

Until then, here's the part where most people stop reading. The stats!

Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 05/18/09 Up/Downhill: [+85/-85] Time: 06:33 PM Difficulty: 2.0 / 5.0   Weather: Mostly Cloudy   64 F temp; 26% humidity   64 F heat index; winds S 12 G 24 Performance Distance: 4.00 miles Time: 0:39:21 Speed: 6.1 mph Pace: 9' 50 /mi Calories: 448 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 28 -0' 22 6.3 +0.2 +3 ft 2 10' 06 +0' 16 5.9 -0.2 +10 ft 3 9' 38 -0' 12 6.2 +0.1 -7 ft 4 9' 49 -0' 01 6.1 +0.0 -7 ft end 10' 00 +0' 10 6.0 -0.1 0 ft Versus average of 9' 50 min/mile

Posted from bimactive.com

Hometown Running

This past weekend I was back in my hometown visiting my parents. The training schedule called for a 7 miler so I got to do it in a part of town I hardly ran in even when I lived there.

However, there are some hazards with running in my hometown. They include:


Brick sidewalks


Wind


Sidewalk Lakes

There's also the "hazard" of running into (literally) people you know. However, I actually like doing that. And, yes, I got do to so while out running! I passed a former coworker and we stopped to chat for a bit. I admit that I miss many of my former coworkers and, since I haven't gotten back to town on a weekday, I haven't had a chance to stop in a say "hi". So, it was nice to stop for a few minutes and catch up. Plus, he told me all about all my other coworkers who are on Facebook so now I can stay caught up with them virtually.

It was also nice to stop for a few minutes because I was struggling with the last few miles of my run. I think it was a combination of the 3 Blue Moons I'd had the night before, the lack of a substantial dinner or breakfast, and the fact that I forgot to bring a water bottle with me on the run and the sun came out while I was out there. Combine all those things and you have a run that goes fabulously for the first 4 miles and then comes to slow plod for the last 3 miles. I had to stop and walk twice in those last 3 miles. I know this is not the end of the world, but I still don't have to like it.

Overall, I managed to do all 7 in an average of 10:29 minutes per mile. Not my best time ever, but these are supposed to be the long, slow miles, right?

And, as always, the stats:

Activity Route: -- Elev. Avg: 737 ft Location: Urbana, IL Elev. Gain: +3 ft Date: 05/16/09 Up/Downhill: [+167/-164] Time: 11:02 AM Difficulty: 2.2 / 5.0 Performance Distance: 7.07 miles Time: 1:14:11 Speed: 5.7 mph Pace: 10' 30 /mi Calories: 781 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 07 -0' 23 5.9 +0.2 +43 ft 2 9' 36 -0' 54 6.2 +0.5 -6 ft 3 10' 02 -0' 28 6.0 +0.3 -13 ft 4 10' 21 -0' 09 5.8 +0.1 0 ft 5 10' 53 +0' 23 5.5 -0.2 +13 ft 6 11' 34 +1' 04 5.2 -0.5 0 ft 7 10' 52 +0' 22 5.5 -0.2 -30 ft end 9' 22 -1' 08 6.4 +0.7 -3 ft Versus average of 10' 30 min/mile

Posted from bimactive.com

P.S. I am woefully behind on reading blogs. I hope to catch up this week. If not, I'll get caught up this weekend.