Hi all,<br><br>
I'll pass on the tacos. Friday night I ate Chinese food for the first time in nearly 20 years (last time I got <b><i><span style="text-decoration:underline;">violently ill</span></i></b>). I figure one daring food adventure in a week is enough for me.<br><br>
Anyway nice running out there folks. Lofcaudio, I completely understand your affection to your shoes. I used to love my Air Pegs until Nike went and f*cked them up royally in '06. They had it right in '04. The '05's were okay, but not as good as the '04's. The '06 was a disaster, and I refuse to waste my money on the '07s. I like the Wave Riders for pavement now, so that'll work for me.<br><br>
My plan for today was Week 3, Day #2 of the Pfitz/Douglas 18/70 plan. It called for 9 miles with 4 at LT pace. In my case, I decided to target BQ pace as my LT pace. Might have been a bit fast, but close enough. My MAX HR is 203, and at the end of the 4th mile of targeting BQ pace, my HR was around 180, so I figure if I wasn't at LT, I was close.<br><br>
Some of you might remember in November, December and early January, when I would do my long runs, I would try to do 3 miles at a considerably faster pace (I would normally target miles 4-6 and try to do 7:30-7:45 in those miles). I wasn't sure why I was bothering to do that, other than to have fun. Let me tell you, those workouts were great for prepping me for tonight's workout. I knew going in I wasn't going to have a problem for the first 3 miles, and if I could hold it together for the 4th I'd be all set.<br><br>
One thing I didn't like tonight, it took me most of mile 8 and part of mile 9 to get my HR back into the 160s. Recovery time needs some work.<br><br>
Okay, enough of the boring crap. Here's the data:<br><br><b>Date:</b> 05/15/2007 <b>Time:</b> 17:00<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:16:25.0 <b>Average Per Mile:</b> 00:07:56.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 183<br><b>Average HR:</b> 165<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 39.4<br><b>Weather:</b> Partly cloudy and warm.<br><b>Temperature:</b> 82 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 49 <b>Time:</b> Start<br><b>Dew Point:</b> 51 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 17 <b>Direction:</b> W<br><br>
HOME 10 MILE LOOP WITH LAST MILE CUT OFF.<br><br>
Plan today was 9 miles with 4 at LT pace (in my case I tried to target BQ pace).<br><br>
A bit warm, but I came pretty close to the BQ pace on the 4 miles (miles 4, 5, 6, and 7).<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:24.5 1.0 00:08:24.5 161 153 00:08:24.5<br>
Mile 2 00:08:09.1 1.0 00:08:09.1 153 158 00:16:33.6<br>
Mile 3 00:08:17.4 1.0 00:08:17.4 163 160 00:24:51.0<br>
Mile 4 00:07:33.2 1.0 00:07:33.2 173 172 00:32:24.2<br>
Mile 5 00:07:23.7 1.0 00:07:23.7 171 172 00:39:47.9<br>
Mile 6 00:07:34.9 1.0 00:07:34.9 178 177 00:47:22.8<br>
Mile 7 00:07:14.5 1.0 00:07:14.5 180 180 00:54:37.3<br>
Mile 8 00:08:17.6 1.0 00:08:17.6 169 171 01:02:54.9<br>
Mile 9 00:08:29.2 1.0 00:08:29.2 170 168 01:11:24.1<br>
Recov-1 00:05:00.9 0.0 00:00:00.0 108 127 01:16:25.0