week of 18 August

Date Distance Time pace Avg. HR
Monday 6.55 0:59:08 9:02 133 (66%)
Tuesday 6.31 0:58:07 9:13 130 (65%)
Wednesday 15.30 2:22:31 9:19 139 (70%)
Thursday 15.04 2:17:37 9:09 137 (68%)
Friday 12.05 1:52:15 9:19 140 (70%)
Saturday
Sunday 10.10 1:19:22 7:52 168 (84%)
This Week 65.34 9:49:00 9:01 141 (71%)

Monday through Friday were on St Simon's Island, GA. Temps at 7am ranged from 75 to 81 and dew points were between 72 and 76 (sticky!). I got to share my Wed-Fr run with tropical storm Faye, which provided for some 30+ mph winds to make things sporty. It was pancake flat though, so my paces weren't bad. Saturday was an off day as we made the 11 hour drive home.

I ran the Annapolis 10 miler today. The plan was to run it like the first 10 miles of a marathon. I planned to run all the miles <=169 avg hr, but as you can see, I cheated, especially in the last mile when I ran and chatted with a guy who also happened to be doing a marathon pace run (nobody else looked like they felt like chatting!). Still I ran more conservatively than the first 10 miles of Frederick (160, 168, 170, 169, 170, 171, 171, 171, 171, 171). Here's the elevation chart and splits. Time Distance Split time dist pace Avg. HR Elev. chg.
0:08:05 1.05 8:05 1.05 7:44 156 (78%) -48
0:15:36 2.05 7:31 1.01 7:30 165 (82%) +22
0:23:21 3.06 7:44 1.01 7:40 169 (84%) +10
0:31:18 4.06 7:56 1.00 7:58 169 (84%) +12
0:38:47 4.99 7:29 0.93 8:02 170 (85%) -17
0:46:34 5.95 7:47 0.96 8:07 170 (85%) +68
0:54:35 6.93 8:00 0.99 8:07 171 (85%) -18
1:03:16 8.03 8:41 1.09 7:57 170 (85%) +13
1:10:53 9.02 7:36 0.99 7:41 169 (85%) -83
1:19:21 10.10 8:28 1.08 7:53 173 (86%) +58

Avg hr: 168, pace 7:52 per Garmin (actually 7:56).
(The mile markers were only approximately at the miles as you can see. )

At start time it was 73 with a dew point of 67 and cloudless. An hour later it was 76/66.

Last year at A10, the temp/dp were 73/72 -- quite a bit more steamy -- and I did a 4.7-mile warmup. I was much slower then. 1:23:46 and heart rates were higher 162, 169, 171, 172, 172, 172, 172, 173, and 181 -- avg 173. It's hard to compare with the higher dew pt and long warmup (versus no warmup), but I'm pretty sure I'm in better shape. I figured before the race that I'd be happy with <8 min/mi and marathon-like heart rates, so I think I achieved that.

An oh by the way... Don't wash and dry your cell phone with your water bottle holder like I did on Friday. Of course it didn't work when I tried it after the laundry service, but amazingly after a couple of days, it dried out and came back to life. Thumbs up to LG.