Tuesday, July 28, 2009

8 MILES @9:28 PACE

Plan: 9:30 pace (stay within +/- 10s)

Legs felt strong and I wanted to stay with the hilly course by the club. It was hot out there, but not too bad. Took my noon with me, and drank at miles 2, 4, 6 & 8. Total drank about 32oz.

My plan was to push thru the hills, but not at the point of huffing & puffing, as today was an easy run (and I have my orders to hit under 51:00min tmo for 6miles:)!! I was very pleased I maintained the 9:29 pace throughout all hills/run. Legs felt great and tho the HR was higher today for an easy run, I attribute that to hot/humidity and hilly course, but again, no huffing and puffing, so alls good. Just hope I didn't over do it for tmo's run:)

I'm actually psyched for tmo's run:)!! I'm going to run the Cow Harbor 10K course again, just leaving out the last .2 I know that course like the back of my hand, and it's a hilly course, so will give me a good idea of where I am at.

8 miles in 1:15:50 (avg pace 9:28) Avg HR 143 Cardiac Drift: 164
Mile splits:
M1-9:28 Avg HR 136 Cardiac Drift: 151
M2-9:30 Avg HR 145 Cardiac Drift: 156
M3-9:28 Avg HR 141 Cardiac Drift: 156
M4-9:27 Avg HR 143 Cardiac Drift: 156
M5-9:30 Avg HR 153 Cardiac Drift: 164
M6-9:29 Avg HR 146 Cardiac Drift: 158
M7-9:28 Avg HR 139 Cardiac Drift: 149
M8-9:30 Avg HR 144 Cardiac Drift: 159


Anonymous said...

Nice job! Way to stay nice and steady on the hills.

kassy said...

You're one lean machine! Speedy cayote! :) One day, I hope, Someday I'll be able to run and get to live by being a true blooded runaholic :)