September 2012 Training Stats

September was a nice, solid month of training – mostly road running (I didn’t hit the trails this month) and bit of cycling [a spread of 73% road, 0% trail, and 27% bike.]  Bike percentage was down this month as I opted to rest after the NorCal Half Marathon (probably a wise decision in the long run.)

September also continued my training program for the Honolulu Marathon in December – taking me through week 8 of the 18-week plan.

As far as new equipment, I bought a bike mount for my iPhone.  It works pretty good, though I did opt for the heavy duty bracket based on reviews I read.  I still wear my Garmin 210 when riding, but also downloaded and have used an app called BikeBrain, which is a product from the company that makes the bike mount and is actually pretty good.

I did have to travel to Bloomington, MN; but kept on schedule, doing my Sunday long run and a 7 miler as well.

Anyway, here are the stats for the month that was September 2012:

Running

Mileage:

• Total: 158.97 [+16.27 from August]
• Shortest run: 4.53 [+0.34 from August]
• Longest run: 18.06 [+6.05 from August]
• YTD: 1272.23

Pace:

• Overall Avg: 8:30 [-:23 from August]
• Slowest Avg: 8:58 [-3:38 from August]
• Fastest Avg: 7:58 [-:08 from August]
• YTD Avg: 8:59

Total Running Time:

• 22.69 hours or 1,362 minutes [+1:18:00 from August]
• YTD: 191.4 hours or 11,474.37 minutes

Cycling

Mileage:

• 57.71 miles [-47.37 from August]
  
• YTD: 243.83

Pace:

• Avg. of 15.6 mph [+1.2 from August]
  
• YTD Avg: 14 mph

Total Cycling Time:

• 3.35 hours or 201 minutes [-3:53:00 from August]
• YTD: 16.92 hours or 1014 minutes

Training Program(s):

• 18-week training program for the Honolulu Marathon.  The program is basically Hal Higdon’s Intermediate 1 Marathon Training Guide with customization for planned travel and home life. Pacing for my plan is calculated using my half marathon PR, the McMillan Running Calculator, and selecting a pace in the middle of the resulting “Optimal Training Paces” for the various workouts.  On the plan, Monday is a 60 to 80-minute cycling session to add some cross training.  Weekly mileage ranges from 25 to 40 miles running and 20 to 25 on the bike.

Caloric Stats:

• Consumed: 104,308 [+974 from August]
• Burned: 20,524 [+982 from August]
• YTD: C: 857,160 / B: 159,571

Races Completed:

• 9/3: Vasona Lake Run – Half Marathon [report]
  • Time: 1:55:14/ 8:48 pace
  • Placed:
    • Overall: 38/186
    • Men: 31/99
    • Age Bracket: 3/13

• 9/16: NorCal Half Marathon [report]
  • Time: 1:48:14/ 8:15 pace
  • Placed:
    • Overall: 150/595
    • Men: 124/341
    • Age Bracket: 29/62

• YTD Race Count: 13
  • 5k: 1
  • 10k: 1
  • Half Marathon: 5
  • Other: 6

GIDDY-UP!

Training Journal – 10/1/12:

• Current plan: Honolulu Marathon Training Plan
• Today’s session:Cross train: Bike ride
• Comments: Totally slept through the alarm this morning, so I’m calling it a needed rest day…after my 18-mile run yesterday.  (I do need to get back on the bike though)