ARHM Challenge - Run # 43

Made it out today for hills and this time I had a good run.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	9 hills	7 hills	total: 251 km
Pace	6:20	6:40	OK
Average HR	161-169	148	OK
Max HR	180	161	OK
Calories Burned		794	total: 31132

I never had the intention of making it to 9 hills as I did not have enough time. I do have to say that even after 7 hills, I was still feeling good enough to do 2 more. My pace for the 7 hills was a bit slower than previous (5:07/hill), but I got it done and I feel good about the run.

ARHM Challenge - Run # 38

Made it out after supper and had another not-so-good run. This time it was while doing hills. Also, my buddy joined me on the hill, and he struggled as well.

Here are my numbers:

		My results	Comments
Type of Run	Hills	various walking	not good
Distance	8 x hills	4x hills	total: 216.8 km
Pace	6:20	???	not good
Average HR	161-169	???	not good
Max HR	180	???	not good
Calories Burned		620	total: 26965

Right from the start I was getting cramps. I tried running through them, but it didn't work. Running after supper is definitely NOT for me. Back to running at lunch next week.

ARHM Challenge - Run # 29

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	6 x hills	6 x hills	total: 153.75 km
Pace	6:20	6:28	OK
Average HR	161-169	148	low
Max HR	180	167	OK
Calories Burned		728	total: 19191

Energy levels were down when I started so I decided to focus on a steady pace up and down the hills (instead of pushing up and relaxing down). My pace for the hills section was 5:00/up-down, which was only 5 seconds slower than last week. That leaves me feeling good about my workout.

ARHM Challenge - Run # 24

Made it out for hills today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	5 x hills	5 x hills	total: 125 km
Pace	6:20	6:27	better
Average HR	161-167	151	low
Max HR	180	166	OK
Calories Burned		600	total: 15111

My pace was a little faster this week as I did 5 times in 24:32 (4:55/hill). I also did a little more after for my cool down (compared to last week).

ARHM Challenge - Run # 20

Hills in 36 degree sun (humidex)! I ran into some work issues yesterday, so I did hills today. Today's run is scheduled for tomorrow.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	4 x hills	4 x hills	total: 99.25 km
Pace	6:20	6:31	little slow
Average HR	161-167	154	close
Max HR	180	171	OK
Calories Burned		482	total: 11960

Made it up and down 4 times today and walked then end back. It was hot out there.

ARHM Challenge - Run # 16

Hills, hills, hills. And I did them with a humidex of 42 again today.

Here are my numbers:

		My results	Comments
Type of Run	Hills	steady	good
Distance	3 x hills	3 x hills	total: 76 km
Pace	6:20	6:32	little slow
Average HR	161-167	150	little low
Max HR	180	167	OK
Calories Burned		387	total: 9206

At least I had the wind in my face going up the hill. The distance of the hill was 385m each way and I did 3 trips in 15:03. It's hard to calculate my Average HR as the number shown include my warm-up and cool down.

ARHM Challenge - Run # 9

Made it out today with my buddy JGiles for our LSD run. My family (including my wife) was also out on their bikes while we ran.

Here are my numbers:

		My results	Comments
Type of Run	LSD	10:1	good
Distance	9 Km	9 Km	total: 43.9 km
Pace	6:48-7:48	7:23	OK
Average HR	149-167	139	low
Max HR	180	159	OK
Calories Burned		1103	total: 5263

Because my buddy recently had heart surgery and he's just getting back into running, we tried to keep our pace slow and his HR under 110. For the most part, that was fine, but there were a few times where it did get up. Overall, it was a nice easy run.

NCHM Challenge - Run # 52

Made it out today and yes, I did hills.

Here are my numbers

		My results	Comments
Type of Run	Hills	steady	OK
Distance	7 hills	5.7 Km	total: 290.26 km
Pace	6:36	6:36	great
Average HR	148-159	146	see below
Max HR	180	168	OK
Calories Burned		703	total: 35914

Considering it has been almost a month since the last time I did hills, I'm very happy with what I did. I only did 1 km of warm up/cool down and 4.7k of actually going up and down the hill 7 times. I decided to go with a steady pace and surprisingly it was were it should have been. My average HR was a little low and that is because of going slower during my warm up, cool down and the down part of the hill, so overall that isn't that bad.

NCHM Challenge - Run # 40

Today was hills and with the number increasing, I've been thinking of finding a different hill. Either one that was closer,  or shorter so that my total time doesn't hit over 1hr, as it is frowned upon at work to be away from your desk for longer than that several days a week. So I managed to find one that was 1k away and only 60m shorter (each way) with a more consistent incline.

Here are my numbers

		My results	Comments
Type of Run	Hills	non-stop	OK
Distance	5 Hills	5 Km	total: 196.63 km
Pace	6:36	???	see below
Average HR	148-159	149	see below
Max HR	180	173	expected
Calories Burned		617	total: 24544

With doing a 1k warm up and 700m cool down, my HR barely made it into the required range, but my Max HR hit a good number while I was going up the hills. I managed to have a 4:16 time for each up and down of the hill (6:10/km) so that was a decent time.

NCHM Challenge - Run # 35

Today was hills!

Here are my numbers

		My results	Comments
Type of Run	Hills	non-stop	great
Distance	4 hills	6.23 Km	total: 166.63 km
Pace	6:36	6:45	see below
Average HR	148-159	149	ok
Max HR	180	183	little high
Calories Burned		781	total: 20917

My average time for each hill rep was 4:50 which is 10 seconds faster than last week. That is very good. Even my Max HR was that high considering I was trying to push going up the hills.

NCHM Challenge - Run # 30

Well, today was the first day of Hill training and I have a decent hill near my work, so I made it out. The interesting thing is that during my warm up and cool down I go down and up an even better hill. Unfortunately getting to that hill would not provide enough warm up/cool down and I would have to cross an intersection each time. So I don't use that hill, it just makes for a harder cool down.

Here are my numbers

		My results	Comments
Type of Run	Hills	steady	great
Distance	3 hills	5.6 Km	total: 137.1 km
Pace	6:36	6:46	see below
Average HR	148-159	147	see below
Max HR	180	206	too high
Calories Burned		680	total: 17290

As you can see, my pace was off. Keep in mind that this is the average pace for my complete run, where 2.3k was hills and 3.3k was warm up and cool down. My time for going up and down the hill was 5:00 and my pace was 6:35/km which is exactly where it should be. Because I did more slow pace running, my Average HR was a little low, but trust me, it was up there when I was going up the hills, as you can tell my the Max HR. Overall, this is the longest and furthest I've run non-stop during this training.

HHM Challenge - Run #37

Had a little more energy today (than yesterday) and made it out to do some hills. Unfortunately I didn't get as many hills as I was suppose to, but I still did some.

Here are my numbers

		My results	Comments
Type of Run	Hills (6)	3x	decent pace
Distance	12.5 Km	4.3 Km	total: 187.75km
Pace	6:36	6:51	including walking
Average HR	145-163	147	a little low
Max HR	181	167	good
Calories Burned		558	total: 22608

As you can see I did half the number hills necessary, but I did them differently this time. Instead of going 80% max HR up the hills and then walking down, I did about 70% max HR going up and down only stopping once I got back to the start. My uphill pace was only about 20 sec slower, but much faster going down and my overall time for the whole hill was better.

HHM Challenge - Run #31

Yesterday's break was nice, but not enough.

Did hills today and everything was good going and doing the hills, but I had no energy on the jog back and it took me an extra 3 minutes due to walking.

Here are my numbers

		My results	Comments
Type of Run	Hills	4x
Distance	10.5 Km	6.4 Km	total: 157km
Pace	6:36		see notes below
Average HR	145-163	140	see notes below
Max HR	181	170	good
Calories Burned		771	total: 18751

As you can see with my HR, my walking really brought it down. For my pace it is hard to calculate but I do know that my hill times where the following: 2:22, 2:22, 2:16, 2:22. My 3rd hill was faster and I planned that, while the goal with my 4th was to be the same time as my first 2 even though I was tired. So the hills part was great, now to get my energy levels back up so that I can maintain a good pace afterward.

HHM Challenge - Run #26

Hills, hills, and hills. Today's run, which was suppose to be run yesterday, but due to family obligations (had to watch my kids) I didn't get it in, was my first attempt at running hills for this training period.

Here are my numbers for today's run:

		My results	Comments
Type of Run	Hills	3x	see notes below
Distance	9.5 Km	4.6 Km	total: 126.6km
Pace	6:36	6:07	a little fast
Average HR	145-163	134	see notes below
Max HR	181	168	fine
Calories Burned		553	total: 14951

This run was an interesting one. Right from the start I just didn't seem to be into running. I've been feeling tired the past 2 days and that may be it, but no time for excuses. So I ended up walking more than I had planned leading up to the start of the hill. Also, the distance to this hill is 1.7km, but according to my training schedule it should be 3km, and because I was feeling tired, I took a different route back cutting my total distance even shorter than expected. As for my pace, while going up the hill, it average around 6:07, which turned out to be too fast, as it should average the same as my Tempo runs. With my average HR, because I walked more leading up to the hill, and then walked a good part back down the hill each time, my average was below where it should be, but while I was going up the hill, my HR was at (or higher, I didn't watch it closely) the range it needed to be in. Overall, not a great run, but still got it in and that is what counts. Tomorrow's run (which is really today's scheduled run) may not happen, we will see.