Warmed up 3.5 Paced Josh for his 5k on the track, we came through 2 miles right on pace at 11:15 but he started falling off the last mile. I slowed a little to try and help him not drop off quite as much, ended up with splits of 5:37, 5:38, 5:45. 5k mile tempo in 17:38. According to Garmin my heart rate settled in at about 164-168 for the last 1.5 miles of this, and according to what I've read in the Internet that corresponds to about half marathon pace. So right now on the track I could probably run about 73/74. Not bad at all, I think sub 70 half on the Ogden half course is doable this soring- and if that happens I have a good chance to go sub 2:30 at Des news if I get up to 65-70 mpw and get fueling right. Cooled down 4.7ish, everyone else finished running when I was at 11.4 and I felt like that was about right for today- makes it more likely I'll go a bit longer tomorrow. We had a big group today, started out with Jake Henry Sammy and Kolten and met up with Josh Joy and Shelby at the track. |