I needed to get in a good quality 12 miles today to prepare for the P.F. Chang's Rock & Roll Arizona Half Marathon which is only 2 weeks away. I'll probably do a shorter distance (8 - 10 miles) next weekend, and the next 2 weeks will be focused on staying healthy so I get to the starting line in good shape.
Bill and his troublesome knee decided to join me this week. I'm in awe that he is going to try to run the Half Marathon since he was just diagnosed with ITBS. I would probably shut it down completely for a month or so, but he is determined to run the Half. Cheers, Bill!
Despite the threat of rain, we decided to run on Sunday this week. This is partly to line up my long runs with race day, and also I was busy with family activities yesterday. As usual, the threat was inaccurate and we had perfect running weather-- overcast with temperatures in the low 50's. Musically, I decided to go with a selection of dance music:
- ATB - In Love With the DJ (New Vocal Club Mix) - The DJ in the Mix
- Basement Jaxx - Where's Your Head At - The Singles
- Olav Basoski - Waterman - Ministry of Sound: The Annual 2005
- The Crystal Method - Wild, Sweet and Cool - Tweekend
- Deepest Blue - Deepest Blue - The New & Best of Ministry of Sound
- Dirty South vs. Evermore - It's Too Late (Dirty South Remix) - It's Too Late - Single
- DJ Baby Anne - Mixtress (Future Funk Squad Remix) - The System Dozen eMusic Sampler
- DJ Icey - AB/DC - This Feelin’ (Boy 8-bits Grindhouse Mix) - Y4K
- DJ Icey - Move Ya! & Steve Lavers - The Ride - Y4K
- Fatboy Slim - Everybody Needs a 303 (Original 12'' Mix) - Everybody Needs a 303
- Ferry Corsten - Fire (Original Mix) - Ultra iDance 05
- Juno Reactor - Mona Lisa Overdrive - Labyrinth
- Keoki - Caterpillar (The Crystal Method Remix) - Altered-Ego-Trip (The Remix Album)
- Lasgo - Something (Radio Edit) - Something EP
- Paul Oakenfold - Southern Sun (Solar Stone Chillout Mix) - Ambient Nights, Vol. 1
- Peter Luts & Dominico - What a Feeling (Radio Edit) - What a Feeling EP
- Richard Vission - Somebody (Original) - The System Dozen eMusic Sampler
- Stunt - Raindrops - Ministry of Sound: The Annual 2006
- Télépopmusik - Breathe - Ministry of Sound: Chillout Sessions, Vol. 6
- Thievery Corporation - Holographic Universe - The Cosmic Game
- Tiësto - Es Vedrá - La Hacienda - In Search of Sunrise 6: Ibiza
- Tiësto - Just Be (feat. Kirsty Hawkshaw) (514 Remix) - Just Be: Remixed
- Timo Maas - First Day (Radio Edit) - House 2006
- Paul van Dyk - Connected - Reflections
I generated the playlist using the Genius feature in iTunes. If you don't know, that's like shuffle on steroids. You select a song you know you like (in this case a DJ Icey song), click the Genius button and it creates a playlist for you. The other songs it picks are "like" the song you selected. I think it does a damn good job of it. I got a couple songs today that were a little too mellow for me, so it's not perfect.
I'm still building back up from my short running vacation over the holidays, so I figured today wouldn't be the best run I've ever had. We started off at a moderate pace, running the first mile at a 9:02 pace. After that, I felt like my tight muscles loosened up a little and we did the next 2 miles at 8:41. After that, my back felt a little sore and I had a couple minor aches and pains in my right shin and my left quad. We did the last half of the out section at an 8:50-ish pace.
We stopped at the facilities at Herberger park to rest, refill and stretch. There seemed to be quite a few people out running today. I would guess it's partly because The Big Race is coming up, and partly because of New Year's Resolutions. After a short break, we headed back out for the return leg.
My aches were present to varying degrees during the rest of the run. They don't feel like anything serious, but rather something that just needs to be worked through for the next couple weeks. We ran the second 6 miles at a 9:00-ish pace. It wasn't blistering by any standard, but I felt like it was a good performance considering Bill's knee and my break.
According to my Garmin, we finished the 12 miles in 1:47:52, a decent 9:02 pace. I'm feeling pretty confident for the race in 2 weeks.
Activity| Route: | -- | Elev. Avg: | 0 ft | | Location: | Phoenix, AZ | Elev. Gain: | +0 ft | | Date: | 01/04/09 | Up/Downhill: | [+0/-0] | | Time: | 07:36 AM | Difficulty: | 0 / 5.0 | | | | Weather: | Overcast | | | 53 F temp; 68% humidity | | | 53 F heat index; winds N 6 |
| Distance: | 11.93 miles |
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| Time: | 1:47:53 | | Speed: | 6.6 mph |
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| | Pace: | 9' 03 /mi |
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| | Calories: | 1850 |
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 Elevation (ft) Pace (min/mile) Splits| Mile | Pace (min/mile) | Speed (mph) | Elevation
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 01 | -0' 02 | 6.7 | +0.0 | -- ft | | 2 | 8' 55 | -0' 08 | 6.7 | +0.1 | -- ft | | 3 | 8' 44 | -0' 19 | 6.9 | +0.2 | -- ft | | 4 | 9' 12 | +0' 09 | 6.5 | -0.1 | -- ft | | 5 | 9' 28 | +0' 25 | 6.3 | -0.3 | -- ft | | 6 | 8' 58 | -0' 05 | 6.7 | +0.1 | -- ft | | 7 | 16' 18 | +7' 15 | 3.7 | -2.9 | -- ft | | 8 | 9' 04 | +0' 01 | 6.6 | -0.0 | -- ft | | 9 | 11' 15 | +2' 12 | 5.3 | -1.3 | -- ft | | 10 | 9' 31 | +0' 28 | 6.3 | -0.3 | -- ft | | 11 | 9' 42 | +0' 39 | 6.2 | -0.4 | -- ft | | end | 8' 46 | -0' 17 | 6.8 | +0.2 | -- ft | | Versus average of 9' 03 min/mile |
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1 comment:
"Great run"... thanks for the props!
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