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%)