Weekly Report

My miles were down a bit this week, not unusual for a travel week.  I had my annual physical on Thursday and got a flu shot, the doctor said I could run a slight fever or feel tired for a day or so. I don't know if that was the case or if it was just jet lag!

Sunday:  Rest Day
Result:  Rested

Monday: 10 Miles Hills
Result:  Ran 5.19 miles in 1:15:49, 14:37 pace
I had nothing this morning!  I felt like I was moving in slow motion!
Also walked 4.6 miles

Tuesday:  5 Miles Easy (pace 9:52)
Result:  Walked 2.3 miles

Wednesday:  8 Miles Easy
Result:  Ran 8 miles in 1:31:16, 11:25 pace
What a crazy run!  I went up Tantalus.  Just as I parked the car it started pouring!  I decided to wait 5 minutes and if it stopped, I'd go.  After about 3 minutes it stopped, so off I went.  It rained off and on the entire time I was going up. At the four mile mark I turned around.  With one mile to go it started POURING!!  I had water streaming down my face.  Everything was drenched, including my shoes.  It was coming down so fast there were puddles in the road.  Quite an adventure!
Also walked 4.1 miles
 
Thursday: 6 Miles Easy
Result: Rested
As usual, I was sore the day after a Tantalus run!

Friday:  Rest
Result:  Rested

Saturday:  13 Miles LSD (pace 10:04-11:04)
Result:  Ran 6.15 miles in 1:07:14, 10:56 pace
It was a beautiful, cloudy morning.  I felt like I had a low fever though, so I cut it short.  I'm hoping for many more weather days like this while we are home!

Total planned miles: 42

Total
Running 19.34
Walking  11.00
Total miles:  30.34

This Week's Plan

We fly home on Thursday this week, so I won't follow a specific plan too closely.  I am pleasantly suprised that I have very little soreness from yesterday's run.  As soon as I got home I rolled with the foam roller, I rolled again before bed last night and as soon as I got up this morning. 

Sunday:  Rest Day
Monday: 10 Miles Hills
Tuesday:  5 Miles Easy (pace 9:52)
Wednesday:  8 Miles Easy
Thursday: 6 Miles Easy
Friday:  Rest
Saturday:  13 Miles LSD (pace 10:04-11:04)

Total planned miles: 42

Weekly report

This was an odd week.  I started out good Sunday through Tuesday, then had a cold for a few days, but finished strong on Friday and Saturday!  My average pace for every run was under 11:00 minutes a mile, so I was really happy with that!

Sunday:  Rest Day
Result:  Ran 8.61 miles in  1:31:57, 10:41 pace
This was a run around Diamond Head, going counter clockwise.  I think this is the tougher of the two ways, but I kept a strong steady pace the entire time.

Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Result:  Rested

Tuesday:  8 Miles Easy (pace 9:52)
Result:  Ran 7.01 miles in 1:16:34, 10:56 pace.
This was my first time to run up the Tantalus side of Tantalus Mountain, previously I've run up the Round Top side.  This was tough!  Super steep made even tougher by a side slope which caused my IT band to complain.
Also walked 3.82 miles

Wednesday:  Rest
Result:  Rested.  I was SO sore from Tuesday's run!

Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Result:  Rested.  Sore throat and tight chest.  Below the neck? above the neck?  When is it okay to run?  I didn't know and didn't care.  I felt lousy and stayed in bed.

Friday:  5 Miles Easy
Result:  Ran 5 miles in 49:27, 9:53 pace!
Two rest days in a row really paid off.  I wasn't feeling great when I got up, but by legs were fresh and I just went for it.  I felt much better when I got home.

Saturday:  20 Miles LSD (pace 10:04-11:04)
Result:  Ran 9.89 miles in 1:48:17, 10:57 pace.
I ran the entire Tantalus/Round Top loop!  It was SO hard.  Five miles straight up with the rain pouring down!  It's so beautiful up there and there was almost no traffic while I was running up it this morning.  I will be doing this route again!  (All of the pictures in this post are from this morning's run.)

Total planned miles: 48

Running:  30.51
Walking: 3.82
Total:  34:33

Week 11 Training

I haven't hit most of my training paces, but I am pleased with the consistency I've achieved since I started following this plan again.  I have no plans to run 20 miles on Saturday!  I have been looking at the Honolulu Marathon route and have found some roads I might explore to make Saturday another half marathon.

Sunday:  Rest Day
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Tuesday:  8 Miles Easy (pace 9:52)
Wednesday:  Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday:  5 Miles Easy
Saturday:  20 Miles LSD (pace 10:04-11:04)

Total planned miles: 48

Weekly Results

I didn't post a plan for this week.  I knew we were traveling and I wanted to ride my bike a couple of times before we left.  I had a really good week, though!  Here's how it went:

Sunday
Rode 8.96 in 45:24, 11.8 mph
I was pretty sore from Saturday's long run and took it easy on the bike.

Monday
Ran 6 miles in 1:15:29, 12:35 pace
I could tell I was not in long distance running shape - my legs were still recovering!

Tuesday
Rode 9.39 miles in 1:06:42, 8.4 mph
I was really in need of a rest day, but I knew this would be my last chance to ride for a few weeks so I went out anyway.  It was my slowest ride on the trail in months!

Wednesday 
Finally, a rest day!  I did walk 1.9 miles, but nothing strenuous.

Favorite picture of the week! Diamond Head on Thursday morning.

Thursday
Ran 9.21 miles in 1:36:23, 10:28 pace
That rest day really paid off!  I ran around Diamond Head and kept my pace very steady the entire time.
Also walked 2.3 miles

Friday
This was going to be a rest day.  Then Les said, "Could you go to the bike shop and get me some brake pads?"  I knew I would walk right past the Honolulu Zoo to get to the bike shop, so I added that in my trip and ended up walking 7.8 miles!

Saturday 
I woke up feeling tired and a little achy.  I debated with myself and finally decided a true rest day was in order.  I don't know if I'll walk anywhere today.  I think it would do me good to stay off my feet completely for a change!

Total
Running:  15.21
Cycling:  18.35
Walking:  12.00
Total Miles:  45.56

Calculating Activity Points

I recently signed up for Weight Watchers online.  I haven't been able to get my weight back to where I want it, and with our current travel schedule getting to meetings just wasn't going to work.  There are almost no meetings on Oahu!  I signed up for 3 months, so that gives me until Thanksgiving to get back to where I want to be.

When I did the old points systems, I knew that about 50 calories equaled 1 point.  I used that same number for activity points.  At some point, I switched to 100 calories burned.  With the Points Plus system, I've never been sure.  To add even more confusion, my Suunto watch shows significantly fewer calories burned than my Garmin did for similar outings (about 75 calories/mile vs. 100 calories/mile.)

This week I decided to calculate my activity points online to see what I would get versus calories burned.  Here are some examples:

Sunday rode 8.96 miles, burned 273 calories (divided by 50 = 5.5 AP), 6 AP online
Monday ran 6 miles, burned 363 calories (/50 = 7 AP), 11 AP online
Tuesday rode 9.39 miles, burned 299 calories (/50 = 6 AP), 10 AP online
Wednesday rest day
Thursday ran 9.21 miles, burned 742 calories (/50 = 15 AP), 15 AP online

That is about clear as mud!  Some are close, while others seem way off.  The good news is I haven't used all the points and on my rest day I used very few weekly points.  So hopefully I'll see a loss on the scale tomorrow.

While this method doesn't seem perfect, it's still a lot better than what I did when I joined WW in 1997.  No matter the activity, 1 point was earned for every 20 minutes.  So if I walked, ran, biked, hiked, or surfed for an hour, I earned 3 points!