|Time||74 mins and 50 seconds|
|Pace||8:18 min / miles|
|Notes||Avg HR bpm was 167. I started out at a clip that would have been otherwise reserved for a slow run - I was really tired (still) and didn't feel like pushing it. I know, lame, but true. Anyway, when I looked down at mile 6.5 I realized that the reason I wanted to train for races shorter than a full marathon was to incorporate more speed in my training. Also, I wasn't feeling bad, so why not crank it up a notch? The last three miles I kicked it in and finished strong. It felt good. Here are the splits:|
Mile 1 - 7:54/148 bpm
Mile 2 - 8:21/167 bpm
Mile 3 - 8:31/167 bpm
Mile 4 - 8:50/165 bpm
Mile 5 - 8:42/166 bpm
Mile 6 - 8:35/169 bpm
Mile 7 - 8:03/169 bpm
Mile 8 - 8:02/178 bpm
Mile 9 - 7:48/182 bpm
Wow - I just cut and pasted this from my Flotrack log...looks pretty good. I am SO excited to get my new training plan next week! Below is Shawn's response to my run today:
Sweeeeet. Nice work. Things are looking good. I just wanted to mention that soon you will be doing the pacing during your long run. It will look something like this. 3 miles comfy, 5 miles cruise pace(half marathon pace), 3 miles comfy. This is kind of what you already do on Thursdays, but that workout will be replaced with a speed workout on the track. I'll work on it this week. It's so exciting. I can't wait.
Note the enthusiasm there? It makes me so happy to have a cheerleader on my side. Feels kind of frivolous but for the time I'm going to soak up every bit of attention. Aside from that I am really interested to see what the new plan looks like. I'm not really sure what my target race pace is right now....?
Some other comments on today's run - I did not lay low last night, I had a friend in town so the day consisted of mimosas, happy hour beers and a night out of sushi and more cocktails. I kept it relatively low-pro and would say I kept w/in my parameters of moderation. However, I tend to think that I could perform even better minus the drinks and indulgence. For now I will allow this behavior, but definitely not after the holidays.
Ok, rambling..... Have a great week.