Kenyan Nights

Intervals at Dog Park. 6 miles. 31:26 w/u, 9 x 0.11 miles medium effort during 20:00, 9:25 w/d. 5:00 core. w/u was a little long for the heat and after yesterday's run. However, concentrated on form and got into the session on last 4 reps. Progressively faster and in control.

Figured out how to show more data on Garmin 405 - able to display lap time now and can better monitor training session. The Garmin arrives with all these screens switched off. Also have heart rate zones switched on now.

Terry Hershey Trail

7.3 mile run from home. Great run. Cooler than yesterday. Earlier thunderstorms in area resulted in below 90F and cooler breeze. Mostly shaded on run. One week with Garmin 405. Took mile splits. Pace worked out fine. Note the later miles have 30 second water stops so little faster.

Garmin issues:
1. Elevation data all over the place.
2. Garmin Connect data presentation not as feature rich as Motionbased.
3. Total and Moving time not delineated.
4. Lap times not showing on watch. (I need to read manual how to fix).
5. No Heart rate zone info.
6. No temperature or wind speed info.
7. No GPS signal quality info.
8. No ascent time, descent time and flat time.

Kenyan Nights

Hill session. 6.25 miles. 25:20 w/u, 2x10:00 1 hill 0.16 mile loop, 5:00 rest btwn, 16:15 w/d. Crazy hot today. New hill location opposite Federal Reserve. Next to ideal hill to run backwards up at end. Not done this before and could barely keep going near top.

Also had to run out and get new running shoes at lunch time. Remembered on drive-in to work that forgot to put them in. Shoes are getting drenched with sweat so they can't live in car. Got some Asics 2130s. Felt good. No shoes on special - although these are Jan 08 model and $10 off MSRP at Academy. Put the gas money savings of not having to drive home into the fact bought shoes at not the optimal discount.

Memorial Park Trails

Memorial Park trails. 6 miles, 1:07:00. Rained at start - cooled down a little. Plenty of shade in forest and mostly cloudy on runners loop. Still figuring out Garmin - accidently got an extra data point when syncing data - so total time is way off.

Kenyan Nights

Progressive run. 5 miles. 18:00 w/u, 4 x 0.52 miles, 2:00 rest btwn, 8:00 w/d.

Splits: 4:24, 4.02, 3:52, 4:01. So going flat out on last didn't work out. Interesting heart rate graph showing progressive effort.

Heard on radio driving in that 2008 has had 3 times more days over 90F than this time last year. 19 versus 6. Currently a high pressure parked over us. Said similar to last time US climate came out La Nino phase

Virgin Garmin 405 run

About 4pm got the UPS Quantum delivery notification e-mail that Garmin was sitting by front door. Finished up at work and tried to beat the rush hour traffic. Luckily relatively light now school is out. A friend had joked earlier that wouldn't be able to use it right away as need batteries. Well - found out it uses lithium's that are shipped uncharged. So first order of business was to plug it in. Meanwhile spent some time familiarizing myself with quick start guide, signing into Garmin website and downloading sync software. At 28% charge did a quick test and was ready for a training run. Chose classic short run from home which I'd measured on Google maps was 3.8 miles to turnaround. Came in at 3.5. Route is here

Of course it was 90F with little shade and breeze. Spent a lot of time during run checking distance, pace and HR. So finally - the "non-brick" GPS has arrived! What gets measured gets done. Got the light green version since only one available, and due to size of receiver in band - a bit more camouflaged.

Kenyan Nights

Hills. 28:00 w/u. 20:00 double hill loop. 7:00 w/d. 5:00 core. This one Sean ran. Idea was to rest during one of his loops when lapped. So happened 4 times. Lots of people. Hot. Kinda chaotic. Something different though. Great to be back to running after 4 dedicated family days. Although they were active ones in home and yard with chores, playing and swimming.