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Keith logged 5491 miles.

Last workout 2 months ago. Help get them back on track!

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  1. RUN
    good 5.7 mi 00:51 08:53 pace

    Another one of those z4/z2/z4/z2 x 6 runs. Definitely felt my HR going higher a lot quicker today, so had to slow down more often to stay in range. Thus, slower than I've done on these runs be... read more

  2. RUN
    great Recovery 4 mi 00:37 09:09 pace

    Still struggling to maintain a schedule. But this is a new week, a new chance to stick to it. 30 minutes zone 2 + cool down. I'm happy with where my pace is at for zone 2 these days. Cooling d... read more

  3. RUN
    good Intervals 5.01 mi 00:45 09:03 pace

    Rolled back my schedule by two weeks, so again had one of those complicated z4/z2/z4/z2 x 5 workouts. I'm pretty used to them by now, but did get a bit confused on which part I was on in the l... read more

    • Vern M.
      Vern M.

      Looks like a great alternating effort workout, Keith-- 3rd run of this type sounds about right to see noticeable improvement. Crazy hot for September-- hydrate well!

      3 months ago Like

  4. RUN
    good First intervals of the week 5.2 mi 00:46 08:55 pace

    Another one of those complex ones.

    Warm up 10 min zone 2
    Repeat 6x:
    - 2 min zone 4 threshold pace
    - 1 min zone 2
    - 1 min zone 4 5k pace
    - 1.5 min zone 2
    Cool down

    Doesn't seem so complex no... read more

  5. RUN
    good Week 5 already? 3.41 mi 00:38 11:09 pace

    Recovery - 30 minutes zone 2 + cooldown. No problems. The first mile still takes some time to get the HR into zone 2. In the last mile, I got up to 2.9 on a hill, but never crossed the line to 3. ... read more

  6. RUN
    good HR Intervals 4.5 mi 00:39 08:39 pace

    Warm up.
    - 5 mins zone 4
    - 3 mins zone 2
    Cool down.

    Avg pace for the zone 4s: 7:56, 7:56, 7:12, 7:46.

    #3 was mostly downhill.

    I'm seeing progress, but for a 5K PR, I need to ... read more

  7. RUN
    great Week 4 Day 2 Intervals 5.15 mi 00:47 09:11 pace

    This schedule has me set to run M, T, Th, Sun, which gives me a 3-day running streak and a 2 day rest streak later in the week. To me, it makes more sense to do M,W,F, Sun.This especially makes sen... read more

    • Vern M.
      Vern M.

      Complicated indeed-- I assume you set a program up on Garmin for that. Nice work, Keith!

      3 months ago Like1 person

    • Keith P.
      Keith P.

      Yeah, it's from a Garmin Connect training program. I just clicked to add it to my calendar then synced my watch.

      3 months ago Like1 person

  8. RUN
    alright Week 4 Zero Zap - Recovery. 2.59 mi 00:26 10:02 pace

    Was up at the cabin for the weekend. Skipped Sunday's 40 minute "long run", but got in a couple of good mountain hikes. Woke up this morning really stiff. Probably due to the 3 hour ... read more

  9. RUN
    good W3D3 Intervals 4 mi 00:36 08:59 pace

    warm up, 3x: 5 min zone 4 + 3 min zone 2, cool down.

    Average zone 4 paces: 7:23, 8:09, 7:45. I'm happy with that. Hit some hills in the middle one. Starting to feel hopeful that this program ... read more

  10. RUN
    good W3D2 4.25 mi 00:39 09:03 pace

    10 mins each: zone 2, 3, 4. Cool down.

    Avg pace for each zone: 9:56, 8:46, 8:09.

    I was disappointed with the zone 4. Was hoping for 7:30-7:40. I felt pretty good and was going a lot faster fo... read more

  11. RUN
    alright Week 3 begins 2.52 mi 00:25 09:47 pace

    Garmin Level II HR-based 5K program. Week 3 begins with a 20 minute recovery run. I was happy for the recovery because my legs felt like lead today. I guess my heart recovers faster than my legs. M... read more

  12. RUN
    good Week 2, Day 4 Long(er) run 4.25 mi 00:43 10:00 pace

    35 minutes zone 2, cool down. It took me a couple of minutes to get up to zone 2, but once I was there, I was able to run pretty comfortably for the first half of the run. Peeked into zone 3 a few ... read more

    • Vern M.
      Vern M.

      You've accomplished every running goal you've taken on, Keith-- and have nothing to prove to me! Nice rebuilding work.

      3 months ago Like1 person

  13. RUN
    good Week 2, day 3: Intervals 3.62 mi 00:32 08:53 pace

    Warm up, 6 mins in zone 4, 3 in zone 2. Repeat. Cool down. Managed a 7:45 and a 7:40 in the zone 4s, which is a few seconds better overall from Wednesday's 7:44. If I can take a few seconds of... read more

  14. RUN
    great Week 2, Day 2 3.85 mi 00:34 08:50 pace

    Woke up with a headache yesterday. So put off the hard run to today. 8 minutes in zone 2, 8 in zone 3, 8 in zone 4, cool down. Average pace for each segment: 9:40, 8:14, 7:46. The heart rate zones ... read more

    • Vern M.
      Vern M.

      Good decision to move the run-- headache and running don't mix well. Looks like you're getting in a groove on the HR zones!

      3 months ago Like

  15. RUN
    great Week 2, Day 1 2.05 mi 00:20 09:43 pace

    I adjusted my HR zones on the Garmin. Today I had the opposite problem - had to push a little bit to stay in zone 2 and out of zone 1. But looking at the charts afterwards, my body was performing v... read more

    • Keith P.
      Keith P.

      More specifically, today's zone 2 running:
      Avg Pace: 9:46, Avg HR: 124

      Saturday's zone 2 running:
      Avg Pace: 11:58, Avg HR: 127

      So something very different going on there, physically.

      4 months ago Like

  16. Took a look at my Garmin settings today and realized that the HR zones were all off. I'd adjusted them on the Connect website and synced to my watch. It copies over your schedule and some othe... read more

  17. RUN
    good Week 1, Day 4 3.11 mi 00:36 11:35 pace

    Day 4 is the "long run". Only 30 minutes this time. But it was actually my longest run of the week. 30 mins in zone 2 was torture. Running as slow as I could without going into a walk, I ... read more

    • Vern M.
      Vern M.

      I missed the start of your new training cycle a few days ago and had to look back, Keith. Very interested to see how the HR training goes for you! I've experimented with this some, and at first it does seem hard to slow it down enough for the HR at times. Good luck!

      4 months ago Like1 person

    • Keith P.
      Keith P.

      Yeah, right now I'm just looking for something on the calendar to keep me consistent. Should be interesting to see how things improve. I want to compare my average pace in each zone now and a couple months from now.

      4 months ago Like

  18. RUN
    great Week 1, Day 3 3 mi 00:28 09:24 pace

    Warm up, 5 minutes in zone 4, 3 minutes in zone 2, repeat, cool down. No problems, no drama. Beautiful cool morning in the mid 50s. Can't beat that in August. read more

  19. RUN
    great Week 1, Day 2 2.85 mi 00:27 09:29 pace

    Today's workout was labeled "intervals". It was 6 minutes each in Zones 2, 3 and 4, plus a cool down. Interesting workout. Zone 3 is definitely my comfort zone, at least for now. Zon... read more

  20. RUN
    good Day 1 2.26 mi 00:24 10:29 pace

    It's been tough to maintain any consistency these days. I've been running each week, but without any set schedule or goal, it's easy to put a run off till tomorrow, or the next day, ... read more