week of 23 Oct - 10k 50:06

Tapered fort the race.

Mon.  easy 3.3@10:20/133.

Tue.  6x800 EIM.  8.23@10:08/140.  36 degrees. Felt great.  performance +6.  First 0.5 rep was 7:21 pace.  Wish the race were this day.

Wed.  recovery 4.8 @10:36/130

Thu. gcc 7.0 easy with 30' pickups @10:14/135

Fri.  easy 5.5 @ 10:30/133

Sat.  easy 3.3@10:46/133

Sun.  10k race.

Weight was 184.0 race morning.  Guessing being fresh means more glycogen and associated water?

It was quite warm and humid.  66 at the start and very humid. 87% humidity.  At least it was cloudy.

Wanted sub-50 at a minimum.  No 5k sign, but from my 3 mile split at the 3 mile was 23:56 and with 8:05 pace that would be 24:49 at the 5k.  I was redlining and kind of gave up in mile 6 and ended up at 50:06. The steep uphill to the memorial was rough.  Grade adjusted pace was 7:50 but it was 8:40 actual.  17 sec positive split isn't terrible and first two miles are easiest.  Flat and you can get in a groove.  Not a flat race, but reasonably fast.  The hills are gradual except the steep uphill at the end.

Garmin was off, giving 6.28 vice 6.22.  Splits were (missed my 1 marker).  GAP is grade adjusted pace per garmin's optimistic miles.  Gives indication of evenness of splits adjusted for hills.

2. 15:46.  7:53.  GAP 7:47.   AHR 161.  MHR 173.

3. 23:56.  8:10. GAP 7:58.  AHR 170. MHR 174.  Might have been bad on tangents.

          5k.  assuming 8:05 pace.  0.11 * 485 + 23:56 = 24:49.

          4. 32:02.  8:06.  GAP 7:57.  AHR 172. MHR 181.  Was grooving and saw 181 and hit the brakes!

         5. 40:02.  8:00.  GAP 7:59.  Welcome net downhill.  AHR 173.  

         6. 48:12.  8:10.  8:09 GAP.  Gave it up here and knew it.  Very bad.  Was running with someone and could have stuck with them but didn't want the pain.

         6.22  50:06.  8:40/mi!  7:50 GAP!  Up the very steep hill to the memorial.  Didn't have enough in the bank to survive this and get under 50.

Hearts rates.  161/173(2), 170/174, 172/181(!), 173/177, 174/179, 177/179.  Overall avg 169.

Really disappointed in myself in giving up in the last mile and missing sub-50 by 7 seconds.

Total  38.4 miles @9:59/139.  First week under 10:00.  4619 calories.  10k race in 50:06.

BP last 3:  120/71/55.