Week One Long Run

I have been so excited about the Rocket City Marathon and everything we have planned for 2008 that I just can't hardly contain myself. The other day I found myself craving the feeling I have previously had at mile 25 of the marathon. The 'I can't go another step but OMG I'm almost there' feeling. That's sick. Anyways, yesterday Michele and I ran our 4 mile recovery run in the correct heart rate zones and it came out to be over 10 minute miles. I have a phobia about 10 minute miles, but we won't get into that. Today, however, was our first long, or I guess I should say "medium-long" run of 12 miles. We met Joe at his driveway at 4:30 a.m. Actually, I didn't show up until 4:39 because I have a problem about being late that really needs to be addressed. But they weren't too hard on me, and we took off. I felt good the entire run and had no problem keeping my heart rate between 141 and 159, which is where Pfitz says it should be according to my heart rate reserve. Well, actually the last couple of miles it got up to 165...but close enough. If you are interested in those heart rate zones and stuff....I'm working on a little calculator that I'll post here soon. As for now, I'm about to head out to the Mountain Lakes Triathlon. The long run numbers are below... Activity Route: -- Elev. Avg: 1078 ft Location: Manchester, TN Elev. Gain: -3 ft Date: 08/10/07 Up/Downhill: [+482/-485] Time: 04:43 AM Difficulty: 4.1 / 5.0 Weather: Fair 79F temp; 76% humidity 83F heat index; winds Calm Performance Distance: 12.00 miles Time: 1:53:05 Speed: 6.4 mph Pace: 9' 25 /mi Heart Rate: 152 bpm (Avg) Calories: 1605 168 bpm (Peak) Map Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 03 +0' 38 6.0 -0.4 127 +6 ft 2 9' 51 +0' 26 6.1 -0.3 141 +36 ft 3 9' 48 +0' 23 6.1 -0.3 146 +20 ft 4 9' 26 +0' 01 6.3 -0.0 145 -46 ft 5 9' 25 +0' 00 6.4 -0.0 151 +30 ft 6 9' 11 -0' 14 6.5 +0.2 153 -36 ft 7 10' 30 +1' 05 5.7 -0.7 151 -10 ft 8 8' 44 -0' 41 6.9 +0.5 157 +10 ft 9 9' 05 -0' 20 6.6 +0.2 161 +46 ft 10 9' 04 -0' 21 6.6 +0.2 162 -10 ft 11 8' 47 -0' 38 6.8 +0.5 162 -39 ft 12 8' 59 -0' 26 6.7 +0.3 165 -10 ft end ** ** ** ** 167 ** ft Versus average of 9' 25 min/mi ** Insufficient data to calculate this split

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