Here's a second try at Torrey Pines. BiM reset and missed the first part of the climb, but overall, it looks like an improved time. And Eric had us running at a tempo run pace for the flat part of the run. Activity Route: -- Elev. Avg: 323 ft Location: Del Mar, CA Elev. Gain: -95 ft Date: 04/21/08 Up/Downhill: [+472/-567] Time: 06:05 PM Difficulty: 2.5 / 5.0   Weather: Fair   60 F temp; 59% humidity   60 F heat index; winds W 5 Performance Distance: 4.42 miles Goal: 5 miles Time: 0:37:24 Speed: 7.1 mph Attained: 88% Pace: 8' 27 /mi Calories: 651 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 59 +0' 32 6.7 -0.4 +256 ft 2 8' 43 +0' 16 6.9 -0.2 +49 ft 3 8' 08 -0' 19 7.4 +0.3 -72 ft 4 8' 22 -0' 05 7.2 +0.1 -259 ft end 7' 36 -0' 51 7.9 +0.8 -68 ft Versus average of 8' 27 min/mile

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19 miles! I was only expecting to run 16, but my running buddies on Saturday were both more experienced, so they were scheduled for 19. The best part is that I finished noticeably stronger than I started. I love out running 20 somethings at the end of a long run. Activity Route: -- Elev. Avg: 34 ft Location: Coronado, CA Elev. Gain: +0 ft Date: 04/19/08 Up/Downhill: [+459/-459] Time: 07:42 AM Difficulty: 3.3 / 5.0   Weather: Mostly Cloudy   62 F temp; 53% humidity   62 F heat index; winds SW 7 Performance Distance: 19.76 miles Goal: 16 miles Time: 3:13:29 Speed: 6.1 mph Attained: 123% Pace: 9' 47 /mi Calories: 2935 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 55 -0' 52 6.7 +0.6 0 ft 2 8' 52 -0' 55 6.8 +0.6 0 ft 3 8' 58 -0' 49 6.7 +0.5 0 ft 4 9' 26 -0' 21 6.4 +0.2 0 ft 5 8' 58 -0' 49 6.7 +0.5 -7 ft 6 9' 48 +0' 01 6.1 -0.0 +131 ft 7 10' 37 +0' 50 5.7 -0.5 +121 ft 8 9' 31 -0' 16 6.3 +0.2 -187 ft 9 9' 26 -0' 21 6.3 +0.2 -59 ft 10 13' 20 +3' 33 4.5 -1.6 -13 ft 11 8' 52 -0' 55 6.8 +0.6 +13 ft 12 9' 22 -0' 25 6.4 +0.3 0 ft 13 9' 34 -0' 13 6.3 +0.1 +3 ft 14 11' 37 +1' 50 5.2 -1.0 -3 ft 15 9' 16 -0' 31 6.5 +0.3 0 ft 16 9' 30 -0' 17 6.3 +0.2 0 ft 17 12' 04 +2' 17 5.0 -1.2 0 ft 18 9' 21 -0' 26 6.4 +0.3 0 ft 19 9' 19 -0' 28 6.4 +0.3 0 ft end 8' 37 -1' 10 7.0 +0.8 0 ft Versus average of 9' 47 min/mile

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Here's my first run ever up Torrey Pines. If you go back to the beginning of this blog, you can see me talking about how it was hard to cycle up this path at first. Now I can run it at a pace that is compatible with being an easy run. I hope this helps with the La Jolla Half next week! Activity Route: -- Elev. Avg: 266 ft Location: Del Mar, CA Elev. Gain: +10 ft Date: 04/17/08 Up/Downhill: [+482/-472] Time: 06:23 PM Difficulty: 2.5 / 5.0   Weather: Fair   74 F temp; 19% humidity   74 F heat index; winds NW 15 Performance Distance: 3.76 miles Goal: 3 miles Time: 0:34:12 Speed: 6.6 mph Attained: 125% Pace: 9' 05 /mi Calories: 555 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 38 +0' 33 6.2 -0.4 +302 ft 2 9' 30 +0' 25 6.3 -0.3 +108 ft 3 8' 42 -0' 23 6.9 +0.3 -128 ft end 8' 20 -0' 45 7.2 +0.6 -272 ft Versus average of 9' 05 min/mile

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Ugh. I think I might have been fighting a mild cold or something, because I felt achy the whole time, and ran fairly slowly. On the other hand, I was still running up the last hills, which many other people did not. Activity Route: -- Elev. Avg: 150 ft Location: La Jol, CA Elev. Gain: -3 ft Date: 04/12/08 Up/Downhill: [+728/-731] Time: 07:36 AM Difficulty: 3.2 / 5.0   Weather: Fair   78 F temp; 20% humidity   75 F heat index; winds W 5 Performance Distance: 11.59 miles Goal: 12 miles Time: 2:08:09 Speed: 5.4 mph Attained: 96% Pace: 11' 03 /mi Calories: 1544 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 06 -0' 57 5.9 +0.5 -3 ft 2 10' 21 -0' 42 5.8 +0.4 +33 ft 3 11' 00 -0' 03 5.5 +0.0 +85 ft 4 13' 34 +2' 31 4.4 -1.0 +72 ft 5 1' 12 -9' 51 49.9 +44.4 -20 ft 6 14' 33 +3' 30 4.1 -1.3 +39 ft 7 9' 40 -1' 23 6.2 +0.8 -56 ft 8 10' 26 -0' 37 5.8 +0.3 -33 ft 9 10' 20 -0' 43 5.8 +0.4 -7 ft 10 12' 34 +1' 31 4.8 -0.7 -95 ft 11 11' 25 +0' 22 5.2 -0.2 -16 ft end 11' 23 +0' 20 5.3 -0.2 -4 ft Versus average of 11' 03 min/mile

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Owwie! I feel and scrapped my knee. I got a lot of attention for it, but it's really just annoying with pants. And I think I was fighting off a little something, because I ran out of energy fairly wuickly, and ran slowly. Activity Route: -- Elev. Avg: 223 ft Location: La Jol, CA Elev. Gain: -59 ft Date: 04/10/08 Up/Downhill: [+944/-1003] Time: 03:45 PM Difficulty: 2.9 / 5.0   Weather: Fair   68 F temp; 41% humidity   68 F heat index; winds W 9 Performance Distance: 4.47 miles Goal: 5 miles Time: 0:43:20 Speed: 6.2 mph Attained: 89% Pace: 9' 41 /mi Calories: 614 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 10 -1' 31 7.3 +1.1 -158 ft 2 10' 41 +1' 00 5.6 -0.6 +148 ft 3 9' 43 +0' 02 6.2 -0.0 -203 ft 4 10' 23 +0' 42 5.8 -0.4 +233 ft end 9' 22 -0' 19 6.4 +0.2 -79 ft Versus average of 9' 41 min/mile

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In publishing out of order here, but this is my first Tempo run. Looking at it now, I'm not sure I warmed up properly, or cooled down. And of course, after the Carlsbad 5K, I think I could have done it much faster. McMillan's calculator applied to my 5K time says I should be able to run the whole marathon at a pace not much slower than this. Activity Route: -- Elev. Avg: 14 ft Location: Mission Beach, CA Elev. Gain: +0 ft Date: 03/25/08 Up/Downhill: [+167/-167] Time: 06:06 PM Difficulty: 1.8 / 5.0   Weather: A Few Clouds   61 F temp; 69% humidity   61 F heat index; winds W 5 Performance Distance: 5.14 miles Goal: 5 miles Time: 0:42:14 Speed: 7.3 mph Attained: 102% Pace: 8' 12 /mi Calories: 751 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 36 -0' 36 7.9 +0.6 +3 ft 2 8' 01 -0' 11 7.5 +0.2 0 ft 3 8' 03 -0' 09 7.5 +0.1 0 ft 4 8' 08 -0' 04 7.4 +0.1 +3 ft 5 9' 02 +0' 50 6.6 -0.7 -6 ft end 9' 46 +1' 34 6.1 -1.2 0 ft Versus average of 8' 12 min/mile

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Here's the BiM log of my run at the Carlsbad 5K. It's actually wrong, because I started it before I crossed the starting line. Also, I dropped my phone, so I actually got it a few seconds after I was finished. My real time was 22:18, which is a 7:11 min/mile pace. Which just blows me away, since it happened the day after my 16 mile run. And I was out with Dad watching Doomsday until 1 in the morning. I wonder how fast I can run in better conditions? BTW, this means the McMillan calculator thinks I can run a marathon at an 8:18 min/mile pace, for a 3:37. Yikes! Activity Route: -- Elev. Avg: 48 ft Location: Carlsbad, CA Elev. Gain: -16 ft Date: 04/06/08 Up/Downhill: [+59/-75] Time: 06:49 AM Difficulty: 1.6 / 5.0   Weather: Fog/Mist   52 F temp; 86% humidity   52 F heat index; winds Calm Performance Distance: 3.15 miles Goal: 3.2 miles Time: 0:23:08 Speed: 8.2 mph Attained: 98% Pace: 7' 20 /mi Calories: 453 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 27 +0' 07 8.0 -0.1 -13 ft 2 7' 27 +0' 07 8.1 -0.1 +3 ft 3 7' 12 -0' 08 8.3 +0.1 +3 ft end 6' 54 -0' 26 8.7 +0.5 -9 ft Versus average of 7' 20 min/mile

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