Deep Freeze

Last night was cold. As in, definitely below freezing cold. I think it was maybe 13^oF when I left my house to go running.

I debated about what to wear. Last week when I ran I wore my fleece and was too hot. So this week I wore a short-sleeved top and two long-sleeved tops, a fleece ear band around my neck, a fleece ear band over my ears, tights, shorts, mittens, and long SmartWool socks.

When I arrived at our starting point I looked around and felt woefully underdressed. I was surrounded by ski gloves, balaclavas, and windbreakers. When we stepped out of the store to start running the wind blasted me and I was immediately chilled.

I left the Garmin at home because I didn't want the pressure of trying to keep a certain pace in the cold but I somehow ended up running with one of the faster women. Either she was slowing down to hang with me or I was speeding up to hang with her. I'm not sure which and now I wish I'd had my Garmin.

Either way, we did all 5.5 miles together and most of me warmed up by the end of the first mile. My thighs, however, were like solid blocks of ice and my right knee was stiff for the rest of the night. We talked running tights when we got back to the store at our starting/end point and I proceeded to feel every pair in the place.

I definitely need more tights. The two pairs I have just don't cut it. I see some shopping in my future. What's your favorite piece of workout clothing?

Pre-Marathon Thoughts

I finally decided what I'm wearing for the marathon. See that photo up there? That's what I'll be wearing. My white Adidas visor, my red Oak Park Runners Club tank, my fuel belt with it's neon green bottles, and black shorts. I'll also have my black knee strap around my right knee but I'm pretty sure I won't be the only one.

I also bought iron-on letters to put my name on the shirt right above the OPRC logo.

For anyone who wants to look for my number, I'm 16190. You can also do runner tracking via text but I can't promise you how accurate it will be.

My goal is to run between 10:00 and 10:30 miles assuming my knee holds up and the weather doesn't freak out.

And with those logistical details out of the way, I thought I'd post the top 10 things I learned while training for this marathon. Next week I'll do a follow-up post that includes the top 10 things I learned while actually running the marathon!

So, without further ado:


1. I have to wear lip balm when I run. If I don't, my lips get this sort of dry, gummy film on them that drives me insane.

2. Long distance running is intimidating but you will surprise yourself with what you can do.

3. Don't take running for granted. Even if you have to slow down, you're still running.

4. A good support group of other, more experienced runners is invaluable.

5. My favorite pre-long-run meal is pasta with roasted broccoli and walnuts with the addition of chicken sausage and a piece of bread or a roll.

6. I have to stuff myself to an almost uncomfortable fullness the night before a long run. Follow that up with a white bread bagel with crunchy peanut butter no more than 2 hours before the run. If I have to eat earlier than that I need to eat half of a Clif bar 30 minutes before gun time. Yay for a fast metabolism?

7. Those long, crappy, slog-fests of runs where you cry and sweat and think you'll never finish so why are you even out there? They don't matter in the end. Don't let them get you down.

8. Understanding friends and family are key. Someone has to make dinner when you don't get home from running until after 8PM and you don't really want it to be you.

9. Planning race day logistics are almost as important as training for the thing!

10. You're allowed to be terrified up until you cross the start line. Then it's time to have fun.

Bonus! 11. Marathon taper brain is a real thing. Right now my brain is mush. I can barely remember my own name. Thank goodness my boss is letting me go home early!

Wisconsin Half Marathon Preview

This time tomorrow I plan to be finished with what I consider to be my first BIG race of the season: The Wisconsin Half Marathon in Kenosha, WI. I've been training for this thing for 13 weeks and I really hope that it pays off. I'm admittedly nervous (okay, try scared to death) but I'm going to try my hardest not to psych myself out.

Why am I nervous? While I've done two half marathons neither one went as smoothly as I would like. There was more walking than I wanted, I had some mild panic attacks, and I definitely hit some walls. And although all my runs this year have gone great, I didn't do any of my long runs with water or fuel. Which means I'm unsure of how to proceed in terms of both during the race.

Plus, I just have such a hard time understanding how adrenaline and excitement can make up for running all your long runs at a pace almost a minute slower than your race day pace...and for less distance! I suppose I just need to get into the mindset that my training will carry me through regardless.

Or, as a friend on Facebook said, "There is no wall, there is no wall, there is no wall."

As with my previous half marathons, I have a continuum of goals. They are:

Goal A: Finish (that's always goal A)
Goal B: Finish without walking (except for perhaps at some water stops)
Goal C: Get a new PR (under 2:13)
Goal D: Finish under 2:10
Goal E: Finish under 2:00

Admittedly, Goal E is the one I really really really want to do (and the one I'll be aiming for) but race day can bring anything and I don't want to be disappointed with whatever happens. So, as long as I complete goal A I will be pleased.

Now, with that out of the way, onto the more important things. What am I wearing??

Okay, I know the "rule" of running is "nothing new on race day". Yet, when I searched my dresser for something to wear it all seemed so blah. Plus, the weather is going to be 50/50 on whether it's t-shirt or tank-top temperature. Now, of course I could wear something I've worn before, but I have this thing about not repeating something I've already worn to a race. So last night I went to Kohl's and found a tank top on the clearance rack for $4.80! As of right now I'm planning on wearing this:



With my black running skirt and my white Adidas visor (which I washed in the sink last night). Hopefully flouting the nothing new on race day rule doesn't come back to bite me in the butt.

So, think of me tomorrow morning as you roll over in your bed at 7AM. Or, if you're in the area, come on out to cheer. And for those of you reading this that are racing somewhere else tomorrow (like my hometown. I just looked at the race course for that race this morning and it goes right past my parents' house!) best of luck to you and may you meet all the goals you set out!

That's Tight

A few months ago I was in Sports Authority looking for what the Chic Runner calls "booty shorts". I struck out on finding shorts but I did find two nice pairs of capri pants on the clearance rack for 40% off.

The one pair was technically a pair of tights in that they were really fitted and were tight at the spot where they hit just below the knee. Normally I don't like these kind because they make me self conscious of my hips and sometimes they're too tight on my lower leg.

However, this pair was super cute (gray with purple stripes at the bottom) and they even had a zipper pocket in the back! They were the only pair and grabbed them from the "Small" section of the rack and tried them on. Amazingly, I LOVED them. They fit perfectly and I thought they made my legs look pretty nice.

You can see me modeling them during the 8 mile run I did with Kim:



What I realized after the fact is that the tag says they're a size Large! I figured that the reason they were on the clearance rack was because they were mislabeled.

After wearing them for a few runs and deciding they are now my favorite pair of capris EVER I wanted to get some more. But these were the only pair at Sports Authority and I didn't feel like searching every sporting goods store in the world, especially since I'd thrown out the tags and had no idea what they were called.

The internet to the rescue! I starting Googling some of the numbers on the tags still in the capris and discovered that what I owned was a pair of Adidas Response DS Three Quarter Length Tights. And that 6pm.com had them on sale for $27!

But! Now I had the dilemma of what size to order. The ones I owned were tagged as a Large but were they really? Then I read the following review on Zappos (where they are also for sale but for $45):

These were extremely tiny! I wear a small in Nike for running pants and these smalls look like a child's small! Wow, please note this when ordering.

Okay then. I ordered a large.

I got them in the mail on Wednesday and they are PERFECT. I ordered a pair that are dark gray with black strips on the legs. However, I really want these, too:



Too bad those are still $45.

Anyway, as much as I love them, I think it's pretty crappy that the sizing is so off. Don't we go through enough hassle in our every day clothes without having to deal with crazy sizing issues in our workout clothes?

Sigh. On a more positive note, do you have a favorite item of workout clothing that you wish you had (or do have) more than one of?

Double the Workout, Double the Stuff

Yesterday we had a freaking heatwave in downtown Chicago. 40^oF at noon! I met 5 of the guys from our running group outside the locker room at lunch. They were all wearing long pants, long sleeved shirts, gloves, hats and jackets. Me? I had on capris, a tank top, and a long sleeved tech shirt. Sure, my hands were cold when we first started out, but I was definitely warm by the end!

It was quite the workout. We slowly drifted into two groups of three. I hung with the "slower" group until just after mile 2. Then I slowly started to fall back. On the back portion of our out and back run I lost even more ground. Soon, they were all almost specks in the distance. However, since they're all nice guys, they waited for me at the stop light and even told me "nice job" when I finally caught up.

I tried to tell them that I was essentially running my 10K race pace with no race prep. Unless, of course, you count two of these the night before as "race prep":



Hey, it was my birthday dinner. I'm allowed :-)

Anyway, you can see my stats at the bottom of the post. Just know that I was definitely pushing it at the end even though I felt like I was running through molasses.

After work I came home, prepped dinner, and changed into gym clothes. See, here's the problem with running at lunch and then going to the gym after work. My running clothes? Still wet with sweat. Yuck. This means that I put on a new outfit to go lift weights. My laundry basket runneth over.

I see a lot of laundry time in my future.

P.S. Don't forget about my Infinity Scarf Giveaway! You still have some time to enter.

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Stats

Activity Route: -- Elev. Avg: 590 ft Location: Chicago, IL Elev. Gain: -4 ft Date: 01/14/10 Up/Downhill: [+150/-154] Time: 12:24 PM Difficulty: 2.2 / 5.0   Weather: Overcast   40 F temp; 72% humidity   40 F heat index; winds SW 10 G 20 Performance Distance: 4.48 miles Time: 0:40:19 Speed: 6.7 mph Pace: 9' 00 /mi Calories: 530 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 54 -0' 06 6.7 +0.1 -6 ft 2 8' 47 -0' 13 6.8 +0.2 -7 ft 3 9' 35 +0' 35 6.3 -0.4 +3 ft 4 9' 07 +0' 07 6.6 -0.1 0 ft end 9' 10 +0' 10 6.5 -0.1 +6 ft Versus average of 9' 00 min/mile

Posted from bimactive.com

Here Comes Santa Claus

moar funny pictures

Happy Christmas Eve to those of you who celebrate! I've been fortunate enough to have Christmas Eve off work and school since at least 2002! The joys of working for government and then academia after college graduation. However, I've never quite been able to celebrate it the way I did this morning.

Last night I laid out my outfit for the group run this morning. Black tights, green long-sleeved shirt covered with a red long-sleeved shirt, red gloves, white fleece headband, and, the topper, my Santa hat headband! Jason was still asleep so I didn't ask him to take a picture. So, here's what you get:



When I went into the bedroom to grab something Jason asked sleepily from the bed, "When did you grow a horn?" I suppose in the dark it could be construed as such. However, I thought it was awesome! So much better than a full on hat that would make me overheat while running!

I met up with the running group at a local coffee house/bakery/deli. We had an excellent turn out! Although the sidewalks were super icy, the streets were fairly clear and the freezing rain the forecast called for held off until after we were done. There was quite the assortment of red outfits and Santa hats. But no one else had a Santa headband like mine! Lots of pictures were taken but I don't know when I'll see them. If I get them at a later date I'll try to remember to post them. I didn't get many compliments on my headgear, but I did get a lot of congratulations on my two 10K PRs in November. The results were listed in our latest newsletter which just came in the mail this week.

I started out running with a small group of "slow pokes" like me but lost them after half a mile when one of them slipped on some ice. I stuck with another member until he turned around at the one mile mark. The problem then? We were going a new route and I didn't know it! I tried to book it to catch up with the rest of the group which is why mile 2 was my fastest. I didn't quite catch up to them, but I managed to keep them in my sights for the rest of the run and I finished up right on their heels.

I'd brought my YakTrax but didn't wear them. There was only one super slick section of sidewalk where I wished I'd had them but I managed to get through it with only one almost-slip.

After running we hung out at the cafe drinking, in my case, Chai tea lattes and eating muffins. We had so many people we practically took over the place with our chatter and laughing. I loved it. I took off after an hour, ducked into Old Navy to grab myself a little something, and then I went to the gym! I mean, I was across the street. How could I skip it? One of the running group members was going to sit in the steam room. While that sounded heavenly, I didn't bring appropriate steam room gear. So, instead, I did about an hour of strength training.

A five mile run followed by an hour of strength training on Christmas Eve morning? I can't think of a better gift to myself.

Except maybe tormenting my dogs. Who knew a Santa hat headband could be so versatile?

Phil


Trinka Deu


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Stats

Activity Route: -- Elev. Avg: 629 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 12/24/09 Up/Downhill: [+52/-52] Time: 08:07 AM Difficulty: 2.5 / 5.0   Weather: Overcast   32 F temp; 75% humidity   32 F heat index; winds E 8 Performance Distance: 5.05 miles Time: 0:47:06 Speed: 6.4 mph Pace: 9' 20 /mi Calories: 598 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 45 +0' 25 6.2 -0.3 0 ft 2 8' 27 -0' 53 7.1 +0.7 -9 ft 3 9' 17 -0' 03 6.5 +0.0 0 ft 4 9' 43 +0' 23 6.2 -0.3 +22 ft 5 9' 24 +0' 04 6.4 -0.0 -3 ft end 9' 00 -0' 20 6.7 +0.2 -9 ft Versus average of 9' 20 min/mile

Posted from bimactive.com

Fall Run and Full Review

As you can see from the above photo (taken on my run on Saturday) it appears that fall is descending. As much as I will miss summer, I'm excited about cooler weather. My 8 mile run on Saturday was not nearly as much of a struggle as many of my shorter runs from the past few months.

The only downside to cooler weather is figuring out what to wear on your run. I usually go by the 20^o rule. Meaning, you dress for weather 20^o warmer than what the thermometer says. But it's really difficult to put on shorts and a tank when you're standing in your house freezing. So, I ended up in capris and a short sleeved shirt on Saturday. Ended up working just fine.

I didn't start out my run with any goals other than to go 8 miles. This would be the longest run I'd done since my half marathon in July so I just wanted to do it. And although my average pace looks speedy, I find it slightly suspect. And, I admit, I did pause my watch at the major intersection, at the halfway point (while I returned a text message) and when I stopped to take the photo.

I almost paused again during the first half of my run. I can around a corner and just a few feet to my left was a doe, happily chomping on my plants next to the bike path. I really should have taken a picture. She seemed unconcerned about all the runners and bikers flying by. I just love it when I see deer while running. Always brings a smile to my face.

Regardless of my original intentions, I decided after a few miles that I was going to try and run at least two miles at "race pace". That is, I wanted to do them at 9 minutes per mile. If you subtract the time spent paused, then I did it. If you don't, then I only got close during mile 6. But I still think it's pretty cool that I managed to hit that after already running 5 miles.

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After my run, I hit up Cosi for some post-run replenishment. I had one of their Strawberry Banana smoothies (it has real bananas in it, at least. I watched the employee cut it up) and a "break bar".

The break bar is an awesome combination of nuts, honey, and dried cranberries. It tasted like peanut brittle but better. I ate half of it and drank my whole smoothie. Both were phenomenal. I will definitely keep Cosi in mind for after my run! I think the smoothie and the nut bar were the perfect combination for post-run refueling.

I also ran in a pair of new Wrightsocks. I received two pairs to try out after posting about socks in the Runners' Lounge forums. Last Tuesday I wore the Running II style for my speedwork on the treadmill. I love that they have the arch support band and, as a fan of cushioned socks, I liked the thickness. The double layers felt funny when I first put the socks on but I didn't notice them after that.

On Saturday, though, I wore the Coolmesh (quarter-length) pair. I didn't like the height since I am more of a lo-quarter gal. I felt like they were too much sock around the ankle. I suppose, though, they would be good with pants instead of shorts or capris. Anyway, they felt good going on and while I was running, but walking around after my run I felt like they were too thin and that my foot was sliding around in my shoes a lot. I did like, though, that I didn't feel the need to adjust the toe area after I put on my shoes. Sometimes socks have those little nubs on ends of the toe seem that seem to sit on my pinky toe the wrong way. There have been days when I've had to take my shoe off, adjust my sock, put my shoe back on and repeat the process a few times before the sock sits just right. I didn't have that problem with this pair.

I don't suffer from blisters (unless I wear strappy sandals and walk over 3 miles) so I can't really comment on how well the double layer technology works. In fact, I've been perfectly happy with my Target and Walmart socks. That is, until I ran holes in my latest pair from Target. I can definitely tell that these Wrightsocks are better constructed. Hopefully they will last longer! I appreciate getting to try them out since I don't think I would have ever bought "fancy" socks on my own. Thanks, Wrightsock!

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Stats

Activity Route: -- Elev. Avg: 621 ft Location: Brookfield, IL Elev. Gain: -3 ft Date: 08/29/09 Up/Downhill: [+187/-190] Time: 08:35 AM Difficulty: 2.4 / 5.0   Weather: Mostly Cloudy   62 F temp; 67% humidity   62 F heat index; winds NW 10 Performance Distance: 8.00 miles Time: 1:18:29 Speed: 6.1 mph Pace: 9' 49 /mi Calories: 951 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 16 +0' 27 5.8 -0.3 -3 ft 2 10' 05 +0' 16 6.0 -0.2 +6 ft 3 10' 01 +0' 12 6.0 -0.1 +10 ft 4 9' 25 -0' 24 6.4 +0.3 -13 ft 5 10' 49 +1' 00 5.5 -0.6 +4 ft 6 9' 07 -0' 42 6.6 +0.5 -7 ft 7 10' 08 +0' 19 5.9 -0.2 -6 ft 8 10' 03 +0' 14 6.0 -0.1 0 ft end ** ** ** ** ** ft Versus average of 9' 49 min/mile ** Insufficient data to calculate this split

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Three Feet

I took that photo on Friday after my 14.27 mile run. I got home, took my shoes off, and realized I'd run through the socks on both feet. Oops! Guess I've got to suck it up and quit buying the cheap-o socks at Target, huh?

Anyway, after two days off from running (but not from exercising. I did level 1 and level 2 of the 30 Day Shred on Sunday) I had a nice, easy three mile run on the books for last night. I left the house a little before 6:30 and planned to meet Jason and Trinka Deu at the dog park when I was finished with my run.

I thought I was going slow. My Garmin showed me I was averaging a 9:59 minute per mile pace. Yet, when I hit the end of mile one it informed me that I was running at my tempo speed! Argh. At that point I had to make a choice: slow down or try and stay steady. Well, I admit that I was feeling kind of run down last night so I did try and slow down. My brain wasn't really in the mood to run and I kept thinking that these three miles were super hard and that how in the world was I going to run 10 more in less than 12 days. However, my legs had other thoughts. Check out my splits:



Hot damn! Those may be the best splits I've ever done. They're all so close to one another AND my middle mile was the fastest instead of the slowest (like usual). And when you see the splits chart from Bones in Motion you'll be even more impressed.

Anyway, by the time I made it back to the dog park I was happy to be done. I was hot! Jason, the sweetheart that he is, offered me some nice, cool Gatorade while I stretched. Also, I was happy to be off my feet. The blister I got on Friday night was bothering me. I'd put a bandaid on it but I could feel it niggling at me. It's a lovely blister, isn't it?


Click to see larger....if you dare

Anyway, I've currently got some antibiotic ointment and a bandaid on it and I'm thinking positive thoughts that it will be healed by the 19th. I'm really kicking myself for walking so much in those sandals on Friday. Stupid!

After Trinka Deu wore herself out at the dog park, we headed home where I started dinner and rewarded myself for a good run by putting my poor, abused feet up and enjoying a glass of wine on the back porch.



It was a lovely ending to what turned out to be a lovely evening run.

Activity Route: -- Elev. Avg: 625 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 07/06/09 Up/Downhill: [+45/-45] Time: 06:27 PM Difficulty: 2.2 / 5.0   Weather: Partly Cloudy   80 F temp; 39% humidity   79 F heat index; winds NE 6 Performance Distance: 3.00 miles Time: 0:29:25 Speed: 6.1 mph Pace: 9' 48 /mi Calories: 307 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 43 -0' 05 6.2 +0.0 +3 ft 2 9' 43 -0' 05 6.2 +0.0 +3 ft 3 9' 45 -0' 03 6.2 +0.0 -6 ft end 7' 30 -2' 18 8.0 +1.9 0 ft Versus average of 9' 48 min/mile

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Four and a Sale

On Sunday I went to Target looking for a table top wine rack and, instead, walked out with $35 worth of workout clothes. The top (and the sports bra underneath) pictured above were some of my awesome finds.

See, Target always has workout clothes on their clearance rack but they aren't always a good deal. On Sunday, however, I spent less than $9 per item (before our outrageous sales tax, anyway). In addition to the top and sports bra pictured above, I got another tank, another sports bra, and a running skirt.



Check out the price tag on the skirt:



I'm pretty proud of my finds. Something about wearing new running clothes puts a spring in my step.

Although, according to the Garmin, I must have had rocket boosters in my shoes during the first mile of last night's four mile run. I'm skeptical, though, because the map has me running all over creation when, in reality, I ran my regular out and back route. After running the same route so many times, you get a pretty good idea of where each mile marker is and last night the Garmin told me I'd hit my first mile at least .15 before I actually did. So, yeah, 7:50 for mile one? No way. The other miles are much more realistic.



Other than the Garmin attempting to inflate my accomplishments, the run was fine. Temperatures have cooled off some and it was fairly cloudy while I was running. I managed to avoid scaring any oblivious walkers. I only had to stop at one major intersection. I wasn't even that sweaty or exhausted when I got home. Before I left, though, that was a different story. I got motion sick for some reason on the train ride home and then I just felt horrible. I almost didn't go running at all. But, I'm glad I did because afterward I felt so much better. Funny how that works.

Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 06/29/09 Up/Downhill: [+85/-85] Time: 06:16 PM Difficulty: 2.0 / 5.0   Weather: Mostly Cloudy   73 F temp; 51% humidity   73 F heat index; winds NW 14 Performance Distance: 4.28 miles Time: 0:39:08 Speed: 6.6 mph Pace: 9' 09 /mi Calories: 455 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 50 -2' 19 8.8 +2.2 +3 ft 2 9' 32 +0' 23 6.3 -0.3 +16 ft 3 9' 45 +0' 36 6.2 -0.4 0 ft 4 9' 22 +0' 13 6.4 -0.2 -19 ft end 8' 38 -0' 31 6.9 +0.4 0 ft Versus average of 9' 09 min/mile

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Obnoxious Run - Broken Routine

I wore my new running tank top last night. I discovered that my pink shorts matched the pink in the top perfectly. Paired together I think this top and these shorts create the brightest, most obnoxious running outfit I own. I love it!

The rest of the run was obnoxious but not in a good way. You'd think that my adrenaline over finding out I got a PR in my 5K on Saturday would carry over into a good 5 mile run after work. Not so much. I started out WAY too fast for an easy run and ended up having to walk twice. Once downhill!

On the plus side, I still averaged just over 10:00 minutes per mile which I suppose is what I should be aiming for on my easy runs anyway.



Part of my problem is that my abdominal muscles started to hurt. I missed both Pilates work outs last week. Actually, to be honest, I never got around to signing up for it for this session of classes. I thought I'd just do some stability ball work at home, but I just haven't had the chance. The reason I missed class (and sign-ups!) last week was because on Tuesday I had a professional association awards dinner after work and then on Thursday evening we had free tickets to see a performance of Fiddler on the Roof.

Even if I had signed up for Pilates for this session, I'd be more than likely missing it both nights this week, too. For our wedding anniversary I told Jason I wanted archery lessons. There's a place just up the street from us that does them on weeknights. He's supposed to call today to see if we can get in a lesson tonight. And then Thursday evening I have the end-of-the-year faculty/staff picnic for work.

I find it hard to believe that my ab strength could be diminishing already, but I'm pretty sure that after two weeks of no core work I'm going to be feeling it for sure. I've been so good about making my workouts a priority, but these two weeks have really thrown me off my cross-training and strength-training game. Hopefully all these extracurricular things will calm down soon and I can get back to my regularly schedule routine.

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Monday night's stats

Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 06/15/09 Up/Downhill: [+91/-91] Time: 06:42 PM Difficulty: 2.4 / 5.0   Weather: Mostly Cloudy   76 F temp; 38% humidity   76 F heat index; winds E 12 Performance Distance: 5.00 miles Time: 0:50:25 Speed: 6.0 mph Pace: 10' 05 /mi Calories: 520 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 36 -0' 29 6.2 +0.3 +3 ft 2 9' 40 -0' 25 6.2 +0.2 +10 ft 3 10' 08 +0' 03 5.9 -0.0 0 ft 4 10' 34 +0' 29 5.7 -0.3 -10 ft 5 10' 19 +0' 14 5.8 -0.1 -3 ft end 10' 00 -0' 05 6.0 +0.0 0 ft Versus average of 10' 05 min/mile

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