Track Run

1275 miles on the Nike plus site since I started April 21, 2010

Yesterday was cooler, in the high 60's, which made running much more enjoyable.  I ran on the rubberized track and managed to run 6 miles with an average pace of 8 minute mile.  I was surprised how much my pace quickened when compared to my last few runs.  The cooler weather made my 8 minute pace feel easy.  The amount of effort put into the run did not seem much different from the prior few runs, yet my pace changed from a 10 minute mile to an 8 minute mile. 

I am also keeping track of what I am eating, to see how that affects my performance.  I believe a high protein diet increases my performance.  Greek yogurt and some Kashi products offer good protein without too much fat or sugar.

Continuing to Run in the Heat

1250 miles on the Nike plus site since I started April 21, 2010

I am continuing to run nearly every day.  Most of my runs have been between 4 and 6 miles.  I am having difficulty adjusting to the hot, humid weather.  Yesterday my four mile run felt like eight.  I find a mix of water and lemon/lime Gatorade seems to help keep me hydrated.  I have mixed in some Kayak workouts before my runs which helps to strengthen my upper body.  I did manage to put in a thirteen mile run two weekends ago when the weather was cooler.
The Nike + GPS is great, I love being able to go back and look at the mapped runs.  They show mile markers and fastest/slowest sections of each run. 

Nike+ sport watch GPS

1185 miles on the Nike plus site since I started April 21, 2010

I purchased the new Nike+ sport watch GPS last week and have now logged three runs. The watch setup was easy. I connected it to my computer and logged into the Nike+ site. My existing data was transferred onto my new watch. I was concerned the data might not go onto the new watch or the data might be lost, but all went smoothly. When you start a run the watch links to the shoe chip and the GPS and alerts you when it is ready to start the run. It only takes about 30 seconds to link to the satellites. The display is large and easy to read. It shows distance and pace however can be chaned to display different information. Viewing the data on the watch is much nicer than my old Nike+ sport band. After the run the watch links up to the site using a USB connection and downloads the data. The best part is the GPS maps your run, giving you mile markers and splits. This is definitely the best part of the watch. Every run is mapped out and stored with the rest of the data.

My motivation to continue to log miles on the Nike+ is definitely increased due to the new functions of the Nike+ sport watch GPS. I am looking forward to taking some longer runs and seeing the data mapped out.

One year today... I began to log miles on my Nike Plus wrist band April 21, 2010.  I am in much better shape physically and mentally.  Physically everyday movements are easier, I feel stronger and more powerful.  I have less aches and pains.  All the other activities and sports are more enjoyable, because I perform better without running out of energy or strength.  Mentally I am more at peace.  I am able to have clear concise thoughts.  My mind is less jumbled, less affected by the multitude of everyday decisions.

Anyway here is the data from the year.

236 workouts
186 hours 30 minutes
1,105 miles
10' 07" average pace
133,796 calories

OK, time to get going on this year!

The Week in Review 1,080 miles

1,080 miles on the Nike plus watch since I got it April 21, 2010
5.15 miles, 10' 53" pace, trail/track, sunny, 50 degrees, Vomero 5
5.11 miles, 9' 52" pace, treadmill, rain, Vomero 5
4.05 miles, 9' 51" pace, treadmill, rain, Vomero 5
7.09 miles, 10' 23" pace, road/turf, sunny, Vomero 5
5.15 miles, 9' 29" pace, road, sunny, 50 degrees, Vomero 5
4.02 miles, trail, cloudy, 45 degrees, Free
5.09 miles, 9' 31" pace, turf, sunny, 55 degrees, Vomero 5
35.66 miles this week, Sunday start day

The chip in the Nike Free Plus does not send a signal consistently, which causes the pace and distance to be inaccurate.  I replaced my old chip because I thought it was worn out, however the new chip has the same problem.  I can feel the plastic chip holder on the bottom of my foot.

So busy running I ran out of time to write.

Run of the week, Trail Run

1,037 miles on the Nike plus watch since I got it April 21, 2010

3.21 miles, 9' 24" pace, stone dust track, sunny, 40 degrees, Vomero 5

5.04 miles, 11' 55" pace, trail/hiking, sunny, 55 degrees, Vomero 5

2.08 miles, treadmill, raining, Free

5.40 miles, 10' 05" pace, road/turf, cloudy, 35 degrees, Vomero 5
( data seems off, pace slow, chip may be worn out)

5.03 miles, 9' 07" pace, trail/track, 55 degrees, sunny, Vomero 5

20.78 miles this week, Sunday start day

My favorite run of the week was the trail run.  It began on a wide, fairly open trail.  Within a quarter mile the trail narrowed and became full of rocks and roots.  I felt awkward and clumsy trying to run on this rough terrain.  I found it difficult to watch the ground and follow the trail.  I continued on for two miles, trying to maintain pace.  Then amazingly something clicked, all at once I can follow the trail.  Look up find the path then back down at the ground to choose my footing carefully.  I use a short stride and take many small steps between the rocks.  Now I'm smiling and don't want to stop.  This is fun, different from the normal road or track.  No cars, no noise, nothing man made, surrounded by nature.  My trail takes me past a few rock outcroppings which overlook the open space.  Now I am begining to understand the popularity of trail running.  I can't wait to go back and take more pictures...having trouble doing this place justice with words.

Day Off

Ocean Kayak
Seaquel Paddle

I'm not sure if I will run today.  The thermometer rose above freezing and the ice was gone from the harbor, so why not go kayaking for an upper body workout.  The water is clear early in the season, allowing me to see the bottom as my kayak glides through the water.  The sensation of floating on the water as the bottom passes by is relaxing.  My pace is smooth and constant for what I guess to be about two miles.  I stayed in the harbor because it's cold, windy, and somewhat dangerous to go off shore when the water is so cold.  I do wear a Kokatat semi-dry suit in cold weather for added warmth and safety.  This time of year I have the bays and harbors pretty much to my self.  Wildlife is abundant.  The sound of the water trickling off the paddle can be heard with every stoke.  The sun is shining keeping me warm despite temperature in the 30's.  This is a nice way to get outside and find peace.