week of 10 Sep

Mo - Rest

Tu - 8.7

HRM reading looked solid, so I guess I just ran that badly over the weekend. It ran out of memory in the near the end of the warmup though and I had to delete 9/8 (43:28/152) and restart. Ugly humid. At 6am, 73.2 degrees with a dew point of 72.5 (98% humidity). I went to the elem school 0.1-mile track and did a lap. (2.93 + 1.8 + 0.1 = 4.83). Then I did 3 laps for each interval with 1.5 laps jog in between. I couldn't read my watch for the first 2 until I hit the lap button. (5 * 0.3 + 4 *0.15 = 2.1) I was aiming for 2 minutes (6:40 pace). They went: 2:04 (173), 2:02 (178), 1:58 (182), 2:01 (181), and 2:00 (184). The number in parentheses is the bpm at the lap mark. Overall they were pretty easy, but I think they should have been. Did the half nbrhd lap to cool down (1.75). Total 4.83 + 2.1 + 1.75 = 8.68. Unbelievably humid. Temp 73.2. Dew pt 72.5.
wp7-2

We - 13.35
58 degrees!!!!!! Turns out it was still 97% humidty, but 58 degrees! I had to take advantage of this, so I planned to do something like the Pfitz medium long run I was supposed to do. It was dark and I was running with a headlamp, so keeping my pace up early on the trail was tough. I also stopped my watch at the traffic lights, which I don't normally do. Splits were

• 21:05/~130 (HRM messed up early)/9:22 per mile, 2.25
• 30:53/145/9:13 (trail, mostly with headlamp), 3.35
• 21:12/148/8:35, 2.47
• 23:20/153/8:01, 2.91 (rolling, net dowhill)
  
• 3:31/152/:35, 0.41 (half up a steep hill)
• 16:25/159/8:20, 1.97 (down and up huge hill)

These distance only add up to 13.36 and I always though this was 13.8? Uh oh. If 13.36, the overall pace is 8:42. If 13.8, it's 8:26. Crap. I've been double counting the 0.45 on my "13.8" mile runs to work. Ugh. It should have been 10.45 - .45 + 3.35 = 13.35.
wp7-3

Th - 5.86 am; 4.11 pm
AM - Did two laps in the neighborhood. 9:02 min/mi @141 (HRM read way high first 5 minutes). PM - slogged around in the afternoon heat. wp7-2?

Fr - 4.68
I feel pretty beat up (but not injured) after the last three days. Only doing 5 today and tomorrow before the half marathon. wp7-2?

Sa - 4.68
1.5 nbhrd loops. Felt slow for the HR. HRM was off again for first 8-10 minutes. Last half loop was 16:02/139 compared to yesterday 16:10/136. wp7-3

Su - 1 mile w/up, half marathon 1:33:27
separate post for the race. wp7-3

wp7-3
week
55.5 miles, 8h1m
shoes
wp 7-1: 384
wp 7-2: 333 + 24 = 357
wp 7-3: 229 + 32 = 261