Run like a horse

Time 56:10

Avg mile 7:03

No HR Data

Time 35:36

Avg mile 7:04

Avg HR 146

Peak HR 158

Time 1:42:35

Avg mile 7:05

Avg HR 145

Peak HR 161

This run was intentionally slowed down from the goal pace of 6:30-6:45/mile to a goal of 7:10/mile. I still ran a little quicker than the goal pace, however I was still able to complete the run without the usual post run cookie toss that accompanied the faster paces. It would appear that I have been expecting a bit too much out of my long runs in the past. Or I have just not been ready for the faster pace yet. I will pick it up a little for my next long run and see how it goes.

Time 29:37

Avg mile 7:20

No HR Data

2.00 mile warmup

6 x 1600m w/3min rest

#/Time/ Ave HR/ Peak HR/ Avg rest HR (#)=Difference from July 12 workout

1-5:44(+5) 166(-3) 173(-5) 122(-2)

2-5:44(+2) 167(-4) 174(-7) 124(-3)

3-5:46(-4) 167(-2) 175(-4) 126(-2)

4-5:48(-5) 166(-3) 174(-5) 128(-3)

5-5:40(-5) 169(-2) 178(-1) 129(-4)

*6-5:44 169 179 133

*July 12 workout only had 5 intervals

Synopsis

Time=1.4 Seconds quicker per interval

Avg HR=2.8 BPM slower

Peak HR=4.4 BPM slower

Avg Rest HR=2.8 BPM slower

With one additional interval

2:01 mile cool down

That's a good day at the track for me.

Time 27:52

Avg mile 6:58

No HR Data

Cooper's Run 5K Orem UT

Race Start 08:30

1.5 mile warmup

unofficial race time 18:40*

1st place Over all

Mile 1 5:49

Mile 2 5:53 11:42

Mile 3 5:39 17:21

*My Forerunner 305 claims a total of 3.22 miles in the race making my 3.1 mile time 17:58.

Avg HR 173

Peak HR 182

Avg Mile 5:47

5.23 mile cool down

Time 41:35

Avg pace 7:57

No HR Data

During Thursday’s interval session I decided that I really needed a 5K this weekend. After searching the calendar I found the Cooper’s Run. Having a child named Cooper, I couldn’t resist the opportunity to do the race. Because this race was a memorial race, and due to the tragic way young Cooper died, I fully expected an emotional wife for the event. At the one mile mark there were about 6 strong runners in the lead pack. Looking around, I noticed that I was by far the oldest. At this point I was convinced that my odds of winning this race were slim to none. However over the second mile the pace thinned down to myself and one other person. Around 2.25 miles I checked my watch for a pace update and my fellow runner asked what the pace was. I told him “5:35”. He said “man this is cooking, we need to slow down”. I looked at him, smiled and said, “you first”. He was not slowing down. At about 2.5 miles I decided I really had to make a go of it if I was going to have a chance to win. I could almost feel him breathing down my neck for the rest of the race. At the end I had only won by a few seconds. It has been many years since I had really raced someone. It felt great. I’m sure I would not have run as fast alone.

Over, all the race was a great event, for a great cause. There were some signs that the race had been put on by a non-runner. For example the starting line was not well defined, it was more like a starting area, The mile signs never made it to the course, and there were prizes given to the top 3 overall. This naturally is not very fair to the women in the race. However, I’m sure that they will work this all out for next years race. The game’s, firetruck, Airmed helicopter, and crash simulator were all a big hit.