Progress Summary 01/01/2013 - 03/31/2013
Metric:| Count: | 50 Activities |
| Distance: | 408.42 km |
| Time: | 46:42:02 h:m:s |
| Elevation Gain: | 357 m |
| Avg Speed: | 8.7 km/h |
| Max Avg Speed: | 12.6 km/h |
| Avg HR: | 144 bpm |
| Max Speed: | 73.6 km/h |
| Max HR: | 211 bpm |
| Max Avg HR: | 167 bpm |
| Avg Run Cadence: | 86 spm |
| Calories: | 25,620 C |
| Avg Distance: | 8.17 km |
| Median Distance: | 6.67 km |
| Max Distance: | 24.10 km |
| Avg Time: | 56:02 h:m:s |
| Median Time: | 46:18 h:m:s |
| Max Time: | 3:12:39 h:m:s |
| Avg Elevation Gain: | 8 m |
| Median Elevation Gain: | 5 m |
| Max Elevation Gain: | 27 m |
| Elevation Loss: | 363 m |
| Avg Elevation Loss: | 8 m |
| Median Elevation Loss: | 4 m |
| Max Elevation Loss: | 27 m |
| Max Avg Run Cadence: | 91 spm |
| Max Run Cadence: | 113 spm |
Statute:
| Count: | 50 Activities |
| Distance: | 253.78 mi |
| Time: | 46:42:02 h:m:s |
| Elevation Gain: | 1,173 ft |
| Avg Speed: | 5.4 mph |
| Max Avg Speed: | 7.8 mph |
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| Running on the Forks River Trail |
Goals for next quarter is to get a little more faster and get my cadence up closer to the 90 spm. This will require stable track work, I'm waiting for the spring thaw to happen so I can run at the high-school track. For the first couple weeks of the new year I was doing my speed work in my neighborhood, which I realized wasn't ideal since the sidewalks still had a lot of ice and jagged snow, so it was hard to get my footing. I soon moved my speed work to Kildonan Park since the road is mostly clear of snow, but there are still patches of ice and puddles, especially around the duck pond area. My farthest distance in the first quarter was 24km which is 15 miles. Since I'm doing the full marathon training cycle, I'll be heading into the 18-20 mile range soon. It'll probably be after my first 1/2 marathon race in May when I'll get those distances in during the LSD days. Sean and I are starting to taper our running in the coming weeks prior to the Winnipeg Police Services 1/2 Marathon on May 5th so it'll be one 28km (17mi) this coming week and I'll start bringing it down the next 2 weeks.
I have 2 big 1/2 marathon races coming up, Winnipeg Police Services 1/2 Marathon on May 5th and the Manitoba 1/2 Marathon on June 16th. I'd like to do a 5 or 10k fun run with Mackenzie since she's been itching to run/race with the old man but it's just been too cold to get her enthused about practice running 3k. Come on spring!
I have to hand it to my buddy Sean Ostermann, whose been a rock to my training. We were supposed to do a running clinic together but I just couldn't get the time needed to be able to commit to it (being at the run club and running with them) as I'm the primary taxi driver for the Cervantes family and the girls have their Rhythmic Gymnastics and Dance practices. So Osty has been sending me his training plan and I follow along on the prescribed dates but during later times in the evenings after the girls are driven to their practices. My LSD's are also done later in the day and alone. Osty's also given me a ton of advice regarding training and has lent his ear to the bitching I find myself doing when I'm frustrated about training volume (he tells me I'm always on the cusp of over training...) or those ever present aches that ALWAYS pop up when you're training. We do get chances to run together during work hours on our lunch breaks, but when summer comes around and we start our Twin Cities Marathon training cycle, I know we'll be training more and that's going to help with my speed and endurance, because I find running alone at times is very taxing on the mind.
Side note: Boston Marathon 2013 is coming up April 15th. Keeping my eye on the prize....
I have to hand it to my buddy Sean Ostermann, whose been a rock to my training. We were supposed to do a running clinic together but I just couldn't get the time needed to be able to commit to it (being at the run club and running with them) as I'm the primary taxi driver for the Cervantes family and the girls have their Rhythmic Gymnastics and Dance practices. So Osty has been sending me his training plan and I follow along on the prescribed dates but during later times in the evenings after the girls are driven to their practices. My LSD's are also done later in the day and alone. Osty's also given me a ton of advice regarding training and has lent his ear to the bitching I find myself doing when I'm frustrated about training volume (he tells me I'm always on the cusp of over training...) or those ever present aches that ALWAYS pop up when you're training. We do get chances to run together during work hours on our lunch breaks, but when summer comes around and we start our Twin Cities Marathon training cycle, I know we'll be training more and that's going to help with my speed and endurance, because I find running alone at times is very taxing on the mind.
Side note: Boston Marathon 2013 is coming up April 15th. Keeping my eye on the prize....
