Notes
--- Only goal was nothing faster than 9:30 pace. Missed it. ---
Mile splits: 9:24, 9:32 (18:56) and 4:06 (23:02) last 0.44 miles (9:59 pace)
Adjusted splits: 9:19, 9:32 and 9:26 pace last 0.43 miles
Set my alarm for 6 a.m. instead of the normal 5:45 and I’m not sure that 15 minutes helped. Still got out about 15 minutes later than I wanted to around 7:15ish. Had a decent stretch. Was a little sore from cornhole the night before, especially in the back. My shoes were still a little wet from the day before. Only goal was 9:30 pace for this short easy run, hopefully with a low average heart rate following. The plan was three times around the 0.66-mile Olive loop plus 0.46-mile NOAB.
Legs were tired but not terribly so. Just ran three laps easy, dodging the puddles on the sidewalks on Lowell Ave. Had a hard time slowing down to 9:30 pace but eventually got there. Ran three laps around Olive in 6:06 (9:16 pace), 6:18 (9:33 pace) and 6:18 (9:33 pace), so 1.98 miles in 18:42 (8:27 pace).
Then round out (2:12 - 9:35 pace) out to Normal Ave. and back (2:08 - 9:15 pace), 0.46 miles in 4:20 (9:24 pace).
Altogether it was 2.44 miles in 23:02 (9:27 pace). Almost as slow as I wanted but not quite. I wish my heart rate was a little overall for the run (149) but still a short, easy morning.
Song(s) in my Head: “The Kids Aren’t Alright” by The Offspring (1998)
Stops: 0
Dry-Heaves: 0
Garmin Hours of Recovery after the Run: 20
Heart Rate When Back to Apartment: 118
Times on Olive (^ morning run; # ran more before; ~ ran more after)
^~ 02/08/24 - 1.98 mi. in 18:42 (9:27 pace) – 3 laps – 6:06, 6:18 (12:24), 6:18 (18:42); AHR: 148; MHR: 159; Weight - 208.0
^~ 01/30/24 - 1.98 mi. in 18:52 (9:32 pace) – 3 laps – 6:15, 6:23 (12:38), 6:14 (18:52); AHR: 145; MHR: 157; Weight – 211.0
^~ 01/22/24 - 1.98 mi. in 18:57 (9:34 pace) – 3 laps – 6:11, 6:20 (12:31), 6:26 (18:57); AHR: 153; MHR: 165; Weight - 214.2
^ 01/01/24 – 1.98 mi. in 18:47 (9:30 pace) – 3 laps – 5:59, 6:19 (12:18), 6:29 (18:47); AHR: 168; MHR: 190; Weight – 214.6
* 07/31/23 – 2.00 mi. in 18:05 (9:03 pace) – 3 laps – 5:58, 6:04 (12:01), 6:04 (18:05); AHR: 171; MHR: 188; Weight – 212.4
* 05/03/23 – 0.67 mi. in 5:36 (8:22 pace) – 1 lap – 5:36; AHR: n/a; MHR: n/a; Weight – 205.8
* 03/20/23 – 2.65 mi. in 25:05 (9:28 pace) – 4 laps – 6:04, 6:18 (12:22), 6:22 (18:45), 6:21 (25:05); AHR: 142; MHR: 152; Weight – 206.0
* 03/06/23 – 2.65 mi. in 26:21 (9:57 pace) – 4 laps – 6:22, 6:35 (12:57), 6:40 (19:37), 6:44 (26:21); AHR: 143; MHR: 155; Weight – 210.6
^ 02/01/23 – 2.64 mi. in 23:24 (8:52 pace) – 4 laps – 5:47, 5:57 (11:44), 5:56 (17:40), 5:44 (23:24); AHR: 165; MHR: 181; Weight – 212.2
*#~ 01/28/23 – 0.66 mi. in 6:10 (9:21 pace) – 1 lap – 6:10; AHR: n/a; MHR: n/a; Weight – 212.6
^# 01/05/23 – 0.66 mi. in 6:33 (9:55 pace) – 1 lap – 6:33; AHR: n/a; MHR: n/a; Weight – 217.0
* 12/06/22 – 1.98 mi. in 19:18 (9:45 pace) – 3 laps – 6:10, 6:29 (12:40), 6:38 (19:18); AHR: 175; MHR: 206; Weight – 214.2
^ 05/25/22 – 1.98 mi. in 18:35 (9:24 pace) – 3 laps – 6:02, 6:18 (12:20), 6:15 (18:35); AHR: 183; MHR: 195; Weight – 211.2
^ 03/28/22 – 1.98 mi. in 18:44 (9:28 pace) – 3 laps – 6:07, 6:18 (12:25), 6:19 (18:44); AHR: 165; MHR: 180; Weight – 209.0
^ 01/20/22 – 1.99 mi. in 19:03 (9:35 pace) – 3 laps – 6:04, 6:27 (12:31), 6:32 (19:03); AHR: 185; MHR: 219; Weight – 208.6
* 01/01/22 – 1.33 mi. in 12:34 (9:31 pace) – 2 laps – 5:54, 6:39 (12:34); AHR: 173; MHR: 191; Weight – 210.6
^~ 08/08/21 – 0.65 mi. in 7:52 (12:06 pace) – 1 lap – 7:52; AHR: 127; MHR: 135; Weight – 204.0
^# 08/04/21 – 0.66 mi. in 6:22 (9:40 pace) – 1 lap – 6:22; AHR: n/a; MHR: n/a; Weight – 204.0
^# 07/26/21 – 0.67 mi. in 5:54 (8:49 pace) – 1 lap – 5:54; AHR: n/a; MHR: n/a; Weight – 205.2
^# 06/14/21 – 0.66 mi. in 5:21 (8:06 pace) – 1 lap – 5:21; AHR: n/a; MHR: n/a; Weight – 201.2
^# 05/27/21 – 0.66 mi. in 5:14 (7:56 pace) – 1 lap – 5:14; AHR: n/a; MHR: n/a; Weight – 198.2
^# 05/10/21 – 0.66 mi. in 5:25 (8:13 pace) – 1 lap – 5:25; AHR: n/a; MHR: n/a; Weight – 198.6
^# 04/29/21 – 0.66 mi. in 5:32 (8:24 pace) – 1 lap – 5:32; AHR: n/a; MHR: n/a; Weight – 197.4
^# 04/22/21 – 0.66 mi. in 6:03 (9:10 pace) – 1 lap – 6:03; AHR: n/a; MHR: n/a; Weight – 197.4
^# 04/06/21 – 1.31 mi. in 11:41 (8:55 pace) – 2 laps – 5:53, 5:49 (11:41); AHR: n/a; MHR: n/a; Weight – 199.2
^# 03/25/21 – 0.66 mi. in 5:39 (8:35 pace) – 1 lap – 5:30; AHR: n/a; MHR: n/a; Weight – 198.6
^ 01/29/21 – 3.93 mi. in 32:11 (8:12 pace) – 6 laps – 5:30, 5:25 (10:55), 5:21 (16:16), 5:11 (21:26), 4:58 (26:24), 5:47 (32:11); AHR: n/a; MHR: n/a; Weight – 197.8
*# 01/17/21 – 0.66 mi. in 5:31 (8:22 pace) – 1 lap – 5:31; AHR: n/a; MHR: n/a; Weight – 200.6
^# 01/13/21 – 1.32 mi. in 11:04 (8:23 pace) – 2 laps – 5:33, 5:31 (11:04); AHR: n/a; MHR: n/a; Weight – 199.0
^# 10/13/20 – 1.32 mi. in 10:44 (8:08 pace) – 2 laps – 5:26, 5:18 (10:44); AHR: n/a; MHR: n/a; Weight – 195.2
^# 10/09/20 – 0.66 mi. in 4:58 (7:32 pace) – 1 lap – 4:58; AHR: n/a; MHR: n/a; Weight – 191.2
^# 09/09/20 – 0.66 mi. in 5:51 (8:52 pace) – 1 lap – 5:51; AHR: n/a; MHR: n/a; Weight – 196.8
^# 09/01/20 – 0.66 mi. in 5:27 (8:16 pace) – 1 lap – 5:27; AHR: n/a; MHR: n/a; Weight – 195.6
^# 08/09/20 – 0.67 mi. in 5:31 (8:14 pace) – 1 lap – 5:31; AHR: n/a; MHR: n/a; Weight – 194.6
^# 07/30/20 – 0.66 mi. in 5:10 (7:50 pace) – 1 lap – 5:10; AHR: n/a; MHR: n/a; Weight – 196.4
^# 05//20/20 – 0.66 mi. in 5:01 (7:37 pace) – 1 lap – 5:01; AHR: n/a; MHR: n/a; Weight – 193.2
*# 05/10/20 – 0.67 mi. in 5:36 (8:22 pace) – 1 lap – 5:36; AHR: n/a; MHR: n/a; Weight – 195.4
^# 05/08/20 – 1.32 mi. in 11:06 (8:25 pace) – 2 laps – 5:35, 5:31 (11:06); AHR: n/a; MHR: n/a; Weight – 192.8
^# 04/01/20 – 0.67 mi. in 5:12 (7:47 pace) – 1 lap – 5:12; AHR: n/a; MHR: n/a; Weight – 197.0
*# 03/18/20 – 0.67 mi. in 5:22 (8:01 pace) – 1 lap – 5:22; AHR: n/a; MHR: n/a; Weight – 198.4
^# 03/10/20 – 0.65 mi. in 5:29 (8:27 pace) – 1 lap – 5:29; AHR: n/a; MHR: n/a; Weight – 198.8
^# 02/15/20 – 0.66 mi. in 5:35 (8:29 pace) – 1 lap – 5:35; AHR: n/a; MHR: n/a; Weight – 200.2
^# 02/04/20 – 0.67 mi. in 5:51 (8:45 pace) – 1 lap – 5:51; AHR: n/a; MHR: n/a; Weight – 205.2
^# 01/07/20 – 0.66 mi. in 6:22 (9:39 pace) – 1 lap – 6:22; AHR: n/a; MHR: n/a; Weight – 204.2
* 01/01/20 – 2.03 mi. in 19:12 (9:28 pace) – 3 laps – 6:14, 6:24 (12:38), 6:34 (19:12); AHR: 164; MHR: 178; Weight – 205.2
^ 08/20/19 – 2.01 mi. in 17:36 (8:46 pace) – 3 laps – 5:48, 5:56 (11:44), 5:52 (17:36); AHR: 167; MHR: 183; Weight – 195.0
^# 04/23/19 – 0.66 mi. in 6:23 (9:41 pace) – 1 lap – 6:23; AHR: n/a; MHR: n/a; Weight – 205.8
^ 03/28/19 – 2.01 mi. in 18:21 (9:08 pace) – 3 laps – 6:01, 6:12 (12:13), 6:08 (18:21); AHR: 169; MHR: 186; Weight – 203.0
^ 03/21/19 – 2.02 mi. in 18:21 (9:06 pace) – 3 laps – 6:01, 6:16 (12:17), 6:04 (18:21); AHR: 160; MHR: 181; Weight – 203.4
^ 02/01/19 – 2.01 mi. in 18:22 (9:09 pace) – 3 laps – 5:59, 6:12 (12:11), 6:11 (18:22); AHR: 171; MHR: 188; Weight – 201.4
* 01/22/19 – 2.01 mi. in 18:16 (9:06 pace) – 3 laps – 5:56, 6:11 (12:07), 6:09 (18:16); AHR: 172; MHR: 187; Weight – 205.8
^# 10/11/18 – 1.30 mi. in 11:34 (8:54 pace) – 2 laps – 5:51, 5:43 (11:34); AHR: n/a; MHR: n/a; Weight – 195.4
^# 10/09/18 – 1.35 mi. in 11:46 (8:43 pace) – 2 laps – 5:52, 5:54 (11:46); AHR: n/a; MHR: n/a; Weight – 195.4
^~# 10/04/18 – 0.66 mi. in 5:47 (8:46 pace) – 1 lap – 5:47; AHR: n/a; MHR: n/a; Weight – 195.4
*~# 09/22/18 – 0.65 mi. in 5:43 (8:47 pace) – 1 lap – 5:43; AHR: n/a; MHR: n/a; Weight – 197.8
*~# 09/20/18 – 0.65 mi. in 5:54 (9:05 pace) – 1 lap – 5:54; AHR: n/a; MHR: n/a; Weight – 197.2
^# 09/13/18 – 0.66 mi. in 5:48 (8:47 pace) – 1 lap – 5:48; AHR: n/a; MHR: n/a; Weight – 199.4
^# 09/08/18 – 0.66 mi. in 5:40 (8:35 pace) – 1 lap – 5:40; AHR: n/a; MHR: n/a; Weight – 201.2
^ 09/01/18 – 2.00 mi. in 17:42 (8:52 pace) – 3 laps – 5:58, 5:58 (11:56), 5:46 (17:42); AHR: 161; MHR: 177; Weight – 203.4
^~ 08/22/18 – 2.01 mi. in 18:21 (9:08 pace) – 3 laps – 6:05, 6:07 (12:12), 6:09 (18:21); AHR: 167; MHR: 182; Weight – 203.0
^ 08/13/18 – 2.01 mi. in 18:51 (9:23 pace) – 3 laps – 6:00, 6:25 (12:25), 6:26 (18:51); AHR: 173; MHR: 188; Weight – 204.2
* 01/22/18 – 2.02 mi. in 18:44 (9:17 pace) – 3 laps – 5:58, 6:21 (12:19), 6:25 (18:44); AHR: 171; MHR: 188; Weight – 203.2
*# 07/20/17 – 0.66 mi. in 5:58 (9:04 pace) – 1 lap – 5:58 (5:58); AHR: n/a; MHR: n/a; Weight – 198.8
^~ 07/14/17 – 0.67 mi. in 6:13 (9:17 pace) – 1 lap – 6:13 (6:13); AHR: n/a; MHR: n/a; Weight – 201.8
^ 07/11/17 – 2.01 mi. in 18:48 (9:22 pace) – 3 laps – 6:10, 6:19 (12:29), 6:19 (18:48); AHR: 170; MHR: 187; Weight – 204.0
# 01/28/17 – 0.67 mi. in 6:10 (9:13 pace) – 1 lap – 6:10 (6:10); AHR: n/a; MHR: n/a; Weight – 201.0
# 01/18/17 – 0.69 mi. in 6:14 (9:02 pace) – 1 lap – 6:14 (6:14); AHR: n/a; MHR: n/a; Weight – 201.2
# 01/11/17 – 0.68 mi. in 6:13 (9:09 pace) – 1 lap – 6:13 (6:13); AHR: n/a; MHR: n/a; Weight – 201.6
Times on NOAB (^ morning run; # ran more before; ~ ran more after)
^# 02/08/24 - 0.46 mi. in 4:19.64 (9:24 pace) - 2:12/2:08; AHR: n/a; MHR: n/a; Weight - 208.0
^~ 02/05/24 - 0.46 mi. in 4:01.58 (8:45 pace) - 2:05/1:56; AHR: n/a; MHR: n/a; Weight - 210.8
^# 01/23/24 - 0.46 mi. in 3:51:04 (8:22 pace) - 2:02/1:49; AHR: n/a; MHR: n/a; Weight - 211.6
*# 01/13/24 - 0.46 mi. in 4:03.85 (8:50 pace) - 2:09/1:55; AHR: n/a; MHR: n/a; Weight - 214.2
*# 08/13/23 - 0.46 mi. in 3:52.98 (8:26 pace) - 2:00/1:53; AHR: n/a; MHR: n/a; Weight - 215.0
^# 08/07/23 - 0.46 mi. in 4:01.88 (8:46 pace) - 2:08/1:54; AHR: n/a; MHR: n/a; Weight - 214.0
^#~ 05/12/23 - 0.46 mi. in 3:54.26 (8:29 pace) - 1:59/1:55; AHR: n/a; MHR: n/a; Weight - 206.0
^# 05/10/23 - 0.46 mi. in 3:47.45 (8:14 pace) - 1:57/1:51; AHR: n/a; MHR: n/a; Weight - 206.0
*# 03/21/23 - 0.46 mi. in 3:35.40 (7:48 pace) - 1:51/1:44; AHR: n/a; MHR: n/a; Weight - 205.6
^# 02/09/23 - 0.46 mi. in 4:00.61 (8:43 pace) - 2:03/1:58; AHR: n/a; MHR: n/a; Weight - 210.8
*# 01/26/23 - 0.46 mi. in 4:02.49 (8:47 pace) - 2:04/1:58; AHR: n/a; MHR: n/a; Weight - 214.2
^# 01/27/22 - 0.46 mi. in 4:03.48 (8:49 pace) - 2:07/1:56; AHR: n/a; MHR: n/a; Weight - 207.6
*# 01/25/22 - 0.45 mi. in 4:12.88 (9:22 pace) - 2:10/2:03; AHR: n/a; MHR: n/a; Weight - 209.6
^# 08/13/21 - 0.46 mi. in 3:44.01 (8:07 pace) - 1:54/1:50; AHR: n/a; MHR: n/a; Weight - 202.4
^# 08/05/21 - 0.47 mi. in 3:46.09 (8:01 pace) - 1:57/1:49; AHR: n/a; MHR: n/a; Weight - 204.4
^# 05/02/21 - 0.46 mi. in 3:53.01 (8:27 pace) - 1:59/1:52; AHR: n/a; MHR: n/a; Weight - 197.4
^# 02/22/21 - 0.46 mi. in 3:39.81 (7:58 pace) - 1:52/1:48; AHR: n/a; MHR: n/a; Weight - 198.0
^# 02/18/21 - 0.44 mi. in 3:39.61 (8:19 pace) - 1:55/1:44; AHR: n/a; MHR: n/a; Weight - 197.0
*# 01/31/21 - 0.46 mi. in 3:41.09 (8:01 pace) - 1:58/1:43; AHR: n/a; MHR: n/a; Weight - 199.6
^# 10/20/20 - 0.46 mi. in 3:54.76 (8:30 pace) - 1:58/1:57; AHR: n/a; MHR: n/a; Weight - 191.2
^# 10/03/20 - 0.46 mi. in 3:58.37 (8:38 pace) - 2:01/1:58; AHR: n/a; MHR: n/a; Weight - 192.8
*# 09/27/20 - 0.46 mi. in 3:26.73 (7:29 pace) - 1:46/1:41; AHR: n/a; MHR: n/a; Weight - 194.2
^# 03/30/20 - 0.46 mi. in 3:48.25 (8:16 pace) - 1:57/1:51; AHR: n/a; MHR: n/a; Weight - 197.4
*# 03/20/20 - 0.46 mi. in 3:46.09 (8:12 pace) - 1:54/1:52; AHR: n/a; MHR: n/a; Weight - 197.8
*# 02/21/20 - 0.46 mi. in 3:42.73 (8:04 pace) - 1:53/1:50; AHR: n/a; MHR: n/a; Weight - 200.6
*# 02/09/20 - 0.46 mi. in 4:00.73 (8:43 pace) - 2:03/1:57; AHR: n/a; MHR: n/a; Weight - 205.2
^# 01/29/20 - 0.46 mi. in 3:45.49 (8:10 pace) - 1:58/1:48; AHR: n/a; MHR: n/a; Weight - 202.6
^# 01/21/20 - 0.46 mi. in 3:53.57 (8:28 pace) - 2:01/1:53; AHR: n/a; MHR: n/a; Weight - 204.2
^# 01/17/10 - 0.46 mi. in 4:08.29 (9:00 pace) - 2:09/1:59; AHR: n/a; MHR: n/a; Weight - 203.4
^# 01/14/20 - 0.46 mi. in 4:15.81 (9:16 pace) - 2:11/2:05; AHR: n/a; MHR: n/a; Weight - 204.2
*# 10/10/10 - 0.44 mi. in 4:02.77 (9:12 pace) - 2:05/1:58; AHR: n/a; MHR: n/a; Weight - 198.0
^# 09/26/19 - 0.44 mi. in 4:04.13 (9:15 pace) - 2:05/1:59; AHR: n/a; MHR: n/a; Weight - 193.4
^# 06/05/19 - 0.46 mi. in 3:56.61 (8:34 pace) - 2:01/1:56; AHR: n/a; MHR: n/a; Weight - 196.6
*# 05/27/19 - 0.46 mi. in 4:04.41 (8:51 pace) - 2:03/2:01; AHR: n/a; MHR: n/a; Weight - 200.8
^# 05/21/19 - 0.45 mi. in 3:57.89 (8:49 pace) - 2:03/1:55; AHR: n/a; MHR: n/a; Weight - 198.2
^# 04/30/19 - 0.46 mi. in 4:17.13 (9:18 pace) - 2:11/2:06; AHR: n/a; MHR: n/a; Weight - 203.6
Past Feb. 8th’s
Today - 2.44 mi. in 23:02 (9:27 pace) (9:25 adjusted) at 7:23 a.m. in San Diego (La Mesa: Olive x 3 + NOAB); AHR: 149; MHR; 159; Weight - 208.0
2023 - 2.27 mi. in 22:30 (9:55 pace) (9:55 adjusted) at 6:42 a.m. in San Diego (La Mesa: Baseball x 7); AHR: 143; MHR: 151; Weight - 211.4
2022 - Did not run
2021 - Did not run
2020 - 2.47 mi. in 21:46 (8:51 pace) (8:45 adjusted) at 10:24 a.m. in San Diego (La Mesa: Pedofile Adjace + Creeper); AHR: 160; MHR: 173; Weight - 202.4
2019 - Did not run
2018 - Did not run
2017 - Did not run
2016 - Did not run
2015 - Did not run
2014 - Did not run
2013 - Did not run
2012 - Did not run
2011 - Did not run
2010 - Did not run
2009 - Did not run
2008 - Did not run
2007 - Did not run
2006 - Did not run
2005 - Did not run
2004 -
2003 - SHAKEOUT: 2.00 mi. in 13:05 (6:33 pace) at 8:55 a.m. in Rochester (U of R Indoor Track) | WARM-UP: 1.50 mi. in 11:04 (7:23 pace) at 2:30 p.m. in Rochester (U of R inside) | RACE No. 1: 3,000m in 9:35.77 (5:09 pace) at 3:20 p.m. | COOLDOWN: 1.00 mi. in 8:00 (8:00 pace) at 3:50 p.m. | RACE No. 2: 1,600m (DMR) in 4:54.90 (4:57 pace) at 4:15 p.m. | COOLDOWN: 3.70 mi. in 25:20 (6:51 pace) (w/ Alex, James & Blew) at 4:45 p.m. (U of R campus)
2002 - Did not run
2001 - n/a
2000 - n/a