Run fast

Wow. That was really a pain to get those stats posted. Does anyone know of an easy way just to export information from the Garmin Training Center into excel? Several hours later.....I found a solution. I downloaded some new software, SportTracks, which allows me to simply copy the data from the Activity Screen.

As for the run, I think I did a good job to redeem myself from yesterday's poor performance on the treadmill. I ran north from Holladay and turned around at Myriad Genetics and returned on a similar route. My slowest mile in 7:07, lap 8, included about a half a mile up Wakara Way, which is the first part of the Deseret News10k.

Yesterday I was dying at 10.1 mph, 1% grade for 4 miles but today I managed to average 6:36 for 17 miles on a fairly hilly route. Maybe the treadmill was lying about the speed. :) Go figure. Also, my heart rate today looked much better. Averaged 147 bpm, which is about what I would suspect for my effort.

A little sore after yesterday's run.  I will probably do some cross training tonight. 

Legs were still tired. Felt ok at the end of the run. Probably around 7 min pace.

Time	56:19:00
Distance	8.06
Split pace	6:59
Elev. chg.	-27
Avg. HR	149

TM 10 mph, 1% incline, ~160 bpm

I went a mile farther than my usual pre-race routine because I felt good and the race is only a 15k ;)

I am convinced that the treadmill I used last Saturday was not calibrated correctly because my heart rate was at 185 bpm for the same 10 mph pace. My run today validated my assumption that at  my marathon pace my heart rate averages about 160 bpm.

Considering my max heart rate is about 195 I think I should be able to run a marathon with an average heart rate of 165-170 (about 85% of max). To get there I will need to start doing more interval training or track work.

Today was one of those rare days when I didn't feel like I was working that hard but I was still going at my pace.  I wasn't wearing my Garmin so I will have to rely on my manual watch clicks.  It sure didn't feel like my last 5k was faster than my first but I suppose that's because I was working harder and the miles felt longer.  Overall I felt really good and relaxed so I guess I will have to take some mental notes on how I prepared.  I am crediting the pre-race hot chocolate.