Sunday, September 07, 2008

week of 1 Sept

The stats:

Date Distance (mi) Time Avg. pace (min/mi) Avg. HR
Monday 3.38 0:31:39 9:21 127 (64%)
Tuesday 6.57 1:00:01 9:08 133 (67%)
Wednesday 14.09 1:58:59 8:27 150 (75%)
Thursday 6.57 1:00:11 9:10 133 (67%)
Friday 10.56 1:25:10 8:04 157 (78%)
Saturday 10.16 1:41:07 9:57 134 (67%)
Sunday 20.07 2:53:00 8:37 149 (75%)

This Week 71.40 10:30:07 8:49 144 (72%)
Last Week 70.75 10:37:10 9:00 143 (71%)
This Month 71.40 10:30:07 8:49 144 (72%)
Last Month 299.35 45:24:38 9:06 140 (70%)

A bit belated, but I just noticed I hit a mileage PR last month. 299.35 -- shoulda run another 0.65 :-) My pace/hr for August was 9:06/140 versus 9:17/139 in July.

OK, today I did 20 miles as you can see. I figured that Hanna left my lake trail under water, so I did a big loop around town for 4.5, made a pitstop at home, then did an out and back to the lake trail (about 6.5 each way), filling up at the water fountain at the lake. I'm glad I didn't run around there. I thought I wouldn't see any water in the 1-mile section I took to get to the water fountain, but the south end of the lake actually overflowed its banks. I had to tiptoe around (not too bad) to make it to the water fountain.

Before I ran, I decided I would try to do like last week and run at a decent pace. This usually somehow turns into a 149 average. I felt a groove and picked it up on the way back, even charging up the steep hills at the end and then do about 5 laps on the 0.1-mile track at 45 seconds per lap (goal MP). Still, I averaged 149. My pace was 8:37. Not bad.

I looked back to April and I did a 20-miler in 8:40/150, so about the same. The weather had to be warmer today though. I did this run in direct sun about 70% of the time and it was pretty dry (58 dew pt), but not exactly cold -- 65 at 8:30 am and 73 at 11:30 when I finished.

Here are the splits (you can see the hills from the pace/hr variation)

Time Distance Split time Split distance Split pace Avg. HR
0:09:24 1.00 9:24 1.00 9:25 142 (71%)
0:17:56 2.00 8:31 1.00 8:32 134 (67%)
0:26:47 3.00 8:50 1.00 8:51 136 (68%)
0:36:04 4.00 9:16 1.00 9:16 138 (69%)
0:45:27 5.00 9:22 1.00 9:21 136 (68%)
0:54:08 6.00 8:41 1.00 8:40 138 (69%)
1:03:28 7.00 9:20 1.00 9:21 140 (70%)
1:12:22 8.01 8:53 1.01 8:48 145 (72%)
1:20:55 9.01 8:33 1.00 8:33 148 (74%)
1:29:22 10.01 8:27 1.00 8:28 145 (73%)
1:38:00 11.01 8:38 1.00 8:37 147 (74%)
1:46:49 12.01 8:48 1.00 8:50 148 (74%)
1:55:36 13.01 8:45 1.00 8:45 145 (72%)
2:04:01 14.02 8:25 1.01 8:23 151 (75%)
2:12:52 15.02 8:50 1.00 8:52 157 (79%)
2:20:49 16.02 7:56 1.00 7:56 161 (81%)
2:28:36 17.02 7:46 1.00 7:46 161 (81%)
2:36:34 18.01 7:58 1.00 8:00 166 (83%)
2:44:51 19.01 8:16 1.00 8:17 174 (87%)
2:52:28 20.00 7:37 0.99 7:45 178 (89%)
2:52:59 20.07 0:30 0.07 7:32 182 (91%)

1 comment:

Joseph P. Wood said...

1. Next time you do the MP+LT run, do it w/out the jog...continuous...if you're ready for it...10 mile pace is the ideal pace for that section, so if you can hit, terrific for you.

2. You and I, yet again, are doing the same LR. But it's time for you to start hitting the distance...just keep it under 3 hours.

3. Glad to hear the knee is behaving itself. Staying off hills is smart--you ice bathing after your hard workouts?

4. Good luck on your half, my man. You're getting some good training under your belt.