20 March 2008 (6:48-8:00 AM)
I woke up early in the morning and I started to prepare for my running workout at 6:00 AM. After 20 minutes of stretching and slow jog for about 400 meters to warm-up, I started my run around the camp along the 2-mile route that I have measured. I planned to have a one hour run and just maintained a pace that I felt I was comfortable. I concentrated on my running form along the ascending portions of the route and made some “hill bounding” exercises. I consider this run as one of my endurance/strengthening runs in preparation for my next road race.
There are three ascending portions of the route which cover the first mile and the rest is a flat distance of about 800 meters and the remaining are descending portions. The 2-mile course inside the camp is very challenging, most especially with the 1st mile.
I was able to cover a distance of 12.21 kilometers or 7.63 miles for this morning’s running workout. The following were the data taken from my GF 305:
Distance—12.21 kms Time—1:09:04 hrs
Average Pace—5:39 mins/km Average Speed—10.6 km/hr
Maximum Speed—15.1 kms/hr Total Calories—897 cal
Average HR—157 bpm Maximum HR—168 bpm
Total Ascent—333 meters Total Descent—339 meters
Running Shoes—ASICS Gel-1120
Music—ABBA (In memory of Ola Brunkert, drummer of the group who died last 16 March 2008 in his home in Arta, Mallorca Island, Spain)
20 March 2008 (5:07-6:35 PM)
In the afternoon, after watching TV and reading the newspapers, I prepared for another running workout with the plan to reach the highest peak within the camp where the rest of the mountail trail/road would lead. It was an easy and slow run with the objective of not stopping along the ascending portions of the route. I did not stop along the route and just kept maintaining my slow pace. I was able to reach the end of the roads inside the camp. I was not able to experience any problems with my breathing and heart rate.
This was a very slow run but I consider this as my strengthening/endurance running workout. The following data were registered in my GF 305:
Distance—10.02 kms Time—1:26:03 hrs
Average Pace—8:35 mins/km Average Speed—7.0 km/hr
Maximum Speed—11.1 km/hr Total Calories—628 cal
Average HR—121 bpm Maximum HR—159 bpm
Total Ascent—402 meters Total Descent—433 meters
Running Shoes—NIKE Training Air Edge
Music—Justin Timberlake/Rod Stewart
Total Distance For The Day—22.23 kms or 13.9 miles
Bald Runner 
Greetings. I am a regular reader of your blog. I am 42 years old and just took up jogging last December. I do it everyday! 3 km and 5 km runs. I lived an unhealthy lifestyle (I used to smoke a lot. I was overweight My blood sugar and cholesterol levels were above normal) prior to running. After 3 months of jogging, I developed a healthier lifestyle. I no longer crave for a cigarette, after 22 years of smoking. I have lost more than 10 pounds. My blood chemistry is now normal. I feel a lot younger. I am now a runaholic.
About 2 weeks ago, I accidentally sprained my ankle. I rested for 2 weeks and resumed my run the other day. I noticed in my heart rate monitor that my count is reaching 180 bpm even if i am running at a very slow pace (8 min per kilometer). At this pace, I used to get 165 to 170. I was surprised. I jogged again the other day and got the same result. What could be the reason for my faster heart rate? Weather? My long rest? Is it ok to run at a faster pace even even if the bpm is already high? Thanks!
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jake, you didn’t tell me what you did for the 2 weeks you were off on running. did you increase your weight? were you able to have complete rest/sleep every night? are you stressed because of a personal problem? what foods did you eat for the past 2 weeks? you did not tell me if you are running indoors (treadmill) or outdoors. anyway, i advise you to “listen to your body”. if you have difficulty in breathing when you run faster with your bpm high, stop and do “brisk walking”. don’t forget to have your stretching exercises and warm-up before your running workout and do your running on cooler time of the day. congrats for being a runaholic and thanks for visiting my blog. good luck!
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