week of 8 Oct

Mo: 4.45 (8:53/136) -- on grass field temp/dp 69/67 and foggy. Strange October weather.

Tu: 10.01 (9:00/150) -- 30 min wup/30 min cdn on grass field. 6 x 0.5 miles w/ 0.25 rest on 10 laps per mile track: 3:21, 3:19, 3:18, 3:20, 3:21, and 3:21.

We: 4.67 (9:09/136) -- neighborhood loop. Sped up on downhills to work on turnover.

Th: 13.41 (8:18/149) -- Long route to work. Felt great! It was finally October. 61 degrees, but felt colder: very dry (dp 37) and windy (18mph). Easy first 6 miles (9:09/138), then 8:06/148, 8:04/149, 7:53/151, 7:25/160, 7:08/165 (downhill), 7:17/164 (down), 7:33/171 (*big uphill*), and 7:09/174 (0.41 miles). I was very happy to see paces below 7:25 (goal MP) and heart rates below 172 (expected avg marathon heart rate).

Fr: 4.4? (9:26/136) -- On grass field. Left FR305 at work and used Suunto T6. The distance is a guess. HRM didn't work well for first 5-10 minutes as usual (read high).

Sa: 4.08 (9:10/135) -- Up at 5am on a Saturday and did the 4.1 neighbordhood loop. Had to get up early to volunteer for a race. I strung tags off the bibs of ~750 K-6 graders pulling them out of their grimy hands. It will be a miracle if I don't get sick.

Su: 18 (8:28/150) -- GREAT RUN! 4 laps at lake B. Weather was perfect. 16 secs/mile faster than last week although my avg hr through 18 last week was ~147 bpm compared to 150 today and the weather was much worse then. My poor son was diagnosed with strep today. Did I say it would be a miracle if I didn't get sick?

I am in way better shape than I was in the spring. I'm not sure I'm in 20 sec/mile better shape and I still have a bunch of landmines to negotiate a lot of landmines even if I am. We enter the 15-day forecast from accuweather -- Sunny with a high of 73. I don't like that. Hopefully it will change. The average high for the day is 62 I think.

Totals: 59 miles, 8h35m, avg pace 8:43, avg hr 145 bpm