The weather was tough as expected. From wunderground I found it was 69.8 deg/69.8 dew point at 6:55am, 73.4/73.4 at 8:35. Race started at 7:00am and I finished around 8:45. It was 100% humidity the whole way. How can it heat up and stay 100% humidity? Well, it was foggy. It's kind of weird when it's foggy and in the 70s.
Anyway, as I whined earlier, I knew I had no chance to run a good time, so I decided to run with one of the pacers. I was debating between the 7:45-8:00 pacer and the 8:00-8:15. I ran Annapolis at 7:52 pace, so I ran with the 7:45-8 pacer and decided I'd stick with him even though I'd probably be above MP with the tougher weather. Things went about as I expected through the middle of the race. By the end though, my heart rate was through the roof. Here are the splits. The pacer's plan was to run 7:53/mile. He did a pretty good job of that accounting for hills. I ran with him most of the way, but pulled ahead after the 11th mile was 8:04.
Time Distance Split time Split distance Split pace Avg. HR
0:15:21 2.03 15:21 2.03 7:33 161 (81%)
0:23:15 3.03 7:54 1.00 7:56 169 (84%)
0:31:27 4.04 8:11 1.01 8:06 170 (85%)
0:39:21 5.05 7:54 1.01 7:50 173 (86%)
0:47:06 6.06 7:45 1.01 7:39 175 (87%)
0:55:00 7.07 7:53 1.01 7:49 175 (88%)
1:02:49 8.08 7:49 1.01 7:45 177 (88%)
1:10:36 9.09 7:46 1.01 7:41 178 (89%)
1:18:30 10.10 7:54 1.01 7:50 180 (90%)
1:26:35 11.11 8:04 1.00 8:02 183 (92%)
1:34:35 12.12 8:00 1.01 7:56 185 (93%)
1:43:23 13.26 8:47 1.14 7:42 188 (94%)
Avg HR: 175
Check out how my HR skyrocketed. My fitness isn't *that( bad. It's just overheating and maybe dehydration. (I weighed 7 lbs less when I got home than I did last night, so I might have been dehydrated.) It's funny. Even though I could not have run the last mile any faster, I'm sure I could have run the first 8 or 9 faster and ended up with a faster time, if that makes sense. With better weather, I usually hit 180 bpm by the 3rd mile and have a flat heart rate the whole way. Here, I just couldn't cool fast enough with the humidity and the heat built up. That's my interpretation anyway.
The week
Date Distance (mi) Time Avg. pace (min/mi) Avg. HR
Monday 3.28 0:30:01 9:10 132 (66%)
Tuesday 7.07 0:58:50 8:19 146 (73%)
Wednesday 16.29 2:17:48 8:28 149 (75%)
-- 8:15 AM 12.00 1:38:25 8:12 155 (77%)
-- 9:04 PM 4.29 0:39:23 9:11 136 (68%)
Thursday 4.30 0:40:03 9:19 134 (67%)
Friday 9.30 1:19:00 8:30
Saturday 5.10 0:48:30 9:30 141 (70%)
Sunday 14.86 1:58:19 7:58 171 (85%)
-- 6:29 AM 1.60 0:14:55 9:18 139 (69%)
-- 7:01 AM 13.26 1:43:24 7:48 175 (88%)
This Week 60.20 8:32:31 8:31 151 (76%)
Only 60 miles this week, which makes me wince, but it was a tough week for intensity, and ultimately I think it will pay dividends. The biggest mistake I made this week was running Tuesday too fast. I was pretty sore for Wednesday MP run and never quite got my spring back before today. By the way, notice that on Tue morning I ran 12 miles at 8:12/155 versus 13.1 at 7:48/175 today!
The plan
Here's the guaranteed 3:15 qualifier plan
- get my weight under 155
- keep my mpw over 70
- don't get injured
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