Friday, August 17, 2007

Rocket City Training: Long Run #2

Wow...wrapping up week 2, and I've never felt better. Let me tell you, I think Pfitz really knows what he's talking about with these recovery runs. I had a hard time with my 10 miler Tuesday, took the prescribed rest day for Wednesday (except for a few minutes on the eliptical and then weights), did my 5 mile recovery run on Thursday and kept my heart rate where he said it should be, and honey, I was seriously back for the long run Friday morning at 4:30 a.m.

I wasn't sure if I'd be ready or not. You never really know until you get a few miles down the road, ya know. But we started out steady and just kept getting better. Beautiful scenery, beautiful weather, beautiful sunrise that I wish I had a picture of, and a beautiful negative split. I even kept my heart exactly where it should have been - except for the last mile where I really pushed the pace. With 1.5 miles to go, I checked my Garmin and decided to try and finish the 13 miles in under 2 hrs. So I pushed on, met the goal, and then actually went another .3 miles to the end of Gowen Rd. Gowen Road is a long straight road and it just didn't feel right to stop .3 miles from the end of it.

Michele and Joe both had really good runs, too. Joe paced me for most of the way, then had to stop and tie his shoe and, unfortunately, everything tightened up on him near the end. Michele kept coming and finished strong with a negative split too!

This week was 36 miles. Next week goes up to 40, and will include our first lactate threshold run on Sunday. But for now, it's rest, relaxation, Michele's pool, football practice, drafting a soccer team, washing cars to raise money for the football league, and the list goes on.

Route:--Elev. Avg:1112 ft
Location:Manchester, TNElev. Gain:+0 ft
Date:08/17/07Up/Downhill: [+488/-488]
Time:04:34 AMDifficulty:4.2 / 5.0


78F temp; 76% humidity

81F heat index; winds S 5

Distance: 13.30 miles

Speed:6.5 mph

Pace:9' 12 /miHeart Rate:153 bpm (Avg)
172 bpm (Peak)
Heart Rate (bpm)
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
19' 42+0' 306.2-0.3130-23 ft
29' 50+0' 386.1-0.4145+60 ft
39' 43+0' 316.2-0.4148+6 ft
49' 36+0' 246.3-0.3152+26 ft
59' 27+0' 156.3-0.2155+59 ft
69' 26+0' 146.4-0.2152-3 ft
710' 50+1' 385.5-1.0148-10 ft
88' 55-0' 176.7+0.2154-17 ft
98' 48-0' 246.8+0.3154-13 ft
108' 33-0' 397.0+0.5158-27 ft
118' 35-0' 377.0+0.5160-20 ft
128' 17-0' 557.2+0.7164-39 ft
138' 03-1' 097.4+0.9170-7 ft
end8' 30-0' 427.0+0.5171+6 ft
Versus average of 9' 12 min/mi

Posted from

Well, I'm what I am and I'm what I'm not
And I'm sure happy with what I've got
I live to love and laugh a lot
And that's all I need
- Never Wanted Nothing More, Kenny Chesney


david said...

Great splits.... I see a sub 4 in your future!

Michele said...

You were awesome out there this morning. i tried to keep up but guess I am just too old to hang with you.
But the pool, so worth it. Next time no leaving early excuses.
hope you got a great team, that you won't have time to coach :)

Kate said...

Nice work guys! It sounds like your legs are handling the increased mileage really well, and sticking to the plan! Keep it up, and I'll hopefully see you in the 3:5x:xx club soon!