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. Activity Route: -- Elev. Avg: 1112 ft Location: Manchester, TN Elev. Gain: +0 ft Date: 08/17/07 Up/Downhill: [+488/-488] Time: 04:34 AM Difficulty: 4.2 / 5.0 Weather: Fair 78F temp; 76% humidity 81F heat index; winds S 5 Performance Distance: 13.30 miles Time: 2:02:28 Speed: 6.5 mph Pace: 9' 12 /mi Heart Rate: 153 bpm (Avg) Calories: 1767 172 bpm (Peak) Map Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 42 +0' 30 6.2 -0.3 130 -23 ft 2 9' 50 +0' 38 6.1 -0.4 145 +60 ft 3 9' 43 +0' 31 6.2 -0.4 148 +6 ft 4 9' 36 +0' 24 6.3 -0.3 152 +26 ft 5 9' 27 +0' 15 6.3 -0.2 155 +59 ft 6 9' 26 +0' 14 6.4 -0.2 152 -3 ft 7 10' 50 +1' 38 5.5 -1.0 148 -10 ft 8 8' 55 -0' 17 6.7 +0.2 154 -17 ft 9 8' 48 -0' 24 6.8 +0.3 154 -13 ft 10 8' 33 -0' 39 7.0 +0.5 158 -27 ft 11 8' 35 -0' 37 7.0 +0.5 160 -20 ft 12 8' 17 -0' 55 7.2 +0.7 164 -39 ft 13 8' 03 -1' 09 7.4 +0.9 170 -7 ft end 8' 30 -0' 42 7.0 +0.5 171 +6 ft Versus average of 9' 12 min/mi

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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