Notes
--- Borderline recovery run without planning it. Semi-goal for planned short, easy run was 9:35 pace, 155 average heart, 0 dry-heaves. Ended up just kind of going off feel and went 9:31/146/0. Nice. ---
Mile splits: 9:34, 9:27 (19:01) and 1:48 (20:49) last 0.19 miles (9:28 pace)
Adjusted splits: 9:28, 9:28 and 9:14 pace last 0.19 miles
Another short night of sleep. Had a quick stretch, focusing a little bit on my lower back at the end. Was back and forth between running around the area or my original plan of Helix Fields x 3. Decided late on running the 0.66-mile Olive loop three times and a short 0.21-mile SOAB add-on, mainly because I left a little too late and possibly could’ve got yelled at for running over on the Helix High School fields. If it was 15 minutes earlier I would’ve run on the fields. My semi-goal going in was an easy run (not recovery), 9:35 pace (9:30-9:40 would be accepted), an average heart rate below 155 and no dry-heaves.
My legs were tired in the beginning but felt so much better as the run went on. Lower back hurt as well but didn’t seem to be an issue that long. Just kept it easy. I think I was at 2:20 at 0.25 miles and then I switched it to my heart rate for a little bit before deciding to switch back to the miles and just focus on feel. Ended up running the three laps (all 0.66) in 6:15, 6:23 and 6:14 for 1.98 miles in 18:52 (9:32 pace).
Then went out to the stop sign and back on Olive, 0.10 mile each way in 58.91 and 58.47, so 0.20 miles in 1:57 (9:47 pace).
Altogether it was 2.19 miles in 20:49 (9:31 pace), while keeping my average heart rate at 146. This was a borderline recovery run for me without even planning it.
Song(s) in my Head: “Du Hast” by Rammstein (1997)
Stops: 0
Dry-Heaves: 0
Garmin Hours of Recovery after the Run: 19
Heart Rate When Back to Apartment: 121
Times on Olive (^ morning run; # ran more before; ~ ran more after)
^~ 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 Store Out-and-Back (^ morning run; # ran more before)
^# 01/30/24 - 0.20 mi. in 1:57.38 (9:47 pace) - 0:59/0:58 - AHR: n/a; MHR: n/a; Weight - 211.0
*# 01/26/24 - 0.21 mi. in 2:00.88 (9:35 pace) - 1:00/1:01 - AHR: n/a; MHR: n/a; Weight - 211.2
^# 01/22/24 - 0.20 mi. in 1:59.55 (9:57 pace) - 0:59/1:00 - AHR: n/a; MHR: n/a; Weight - 214.2
^# 05/15/23 - 0.21 mi. in 1:41.36 (8:03 pace) - n/a/n/a - AHR: n/a; MHR: n/a; Weight - 206.8
*# 01/28/23 - 0.21 mi. in 1:46.18 (8:26 pace) - 0:55/0:51 - AHR: n/a; MHR: n/a; Weight - 212.6
Past Jan. 30ths
Today - 2.19 mi. in 20:49 (9:31 pace) (9:27 adjusted) at 7:01 a.m. in San Diego (La Mesa: Olive x 3 + SOAB); AHR: 146; MHR: 157; Weight - 211.0
2023 - 3.19 mi. in 28:15 (8:52 pace) (8:44 adjusted) at 6:06 p.m. in San Diego (La Mesa: Around the Neighborhood); AHR: 163; MHR: 176; Weight - 214.2
2022 - 2.24 mi. in 20:11 (9:01 pace) (8:58 adjusted) at 4:42 p.m. in San Diego (La Mesa: Helix Fields x 3); AHR: 170; MHR: 182; Weight - 207.0
2021 - Did not run
2020 - 2.94 mi. in 25:17 (8:36 pace) (8:29 adjusted) at 6:20 a.m. in San Diego (La Mesa: Pedofile Adjace x 2); AHR: 163; MHR: 176; Weight - 201.8
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 - 4.05 mi. in 33:42 (8:20 pace) (8:17 adjusted) at 5:53 p.m. in San Diego (Mission Gorge: Chili-by-2 Loop); AHR: 169; MHR: 179; Weight - 196.0
2011 - Did not run
2010 - Did not run
2009 - Did not run
2008 - Did not run
2007 - 5.60 mi. in 40:12 (7:11 pace) at 8:30 p.m. in San Diego (Ocean Beach: West Point Loma Loop)
2006 - Did not run
2005 - Did not run
2004 - Did not run
2003 - A.M.: 2.79 mi. in 19:49 (7:07 pace) at 10:10 a.m. in Brockport (Fire Station Out-and-Back) | P.M.: 8.10 mi. in 57:25 (7:06 pace) at 4:30 p.m. in Brockport (Random) --> DAY TOTAL: 10.89 miles
2002 - 5.50 mi. in 40:14 (7:19 pace) (w/ Alex & Dave) at 3:45 p.m. in Brockport (Sweden Hills)
2001 - n/a
2000 - n/a