5.62 mi, 56:26, 10:02 avg, HR 134 bpm
Ran the Y shaped route from my house, trying to keep my splits pretty even and in the range of what I thought "easy" should be based on heart rate feedback. I was aiming for about a 10:00 pace. I ended up with a 10:02 average and heart rate not too far off from recommended "Mafetone" pace which would have been 128. But I didn't want to stare at my heart rate the whole time because I think that can create a negative feedback loop.
It's a pleasant feeling to really run an easy pace and not worry about going too slow at the same time. It takes a little more time so I'll have to set aside more time if I want to increase my miles.
Watched Thomas run at the track meet in the evening at Mitchell HS. He was running the 1600m and 3200m but plan for 3200m was to to try and pace a teammate to break 11:00.
1600m went really well. One of his teammates was trying to run 4:39 or better, so Thomas was going to stick with him as long as possible and then hang on. The plan worked. Stuck pretty close to teammate Paul for at least the first two laps, there was a little more of a gap in the third lap but not too far, then more gap in the 4th lap but by then, Thomas was already on his way to a PR, running 4:48 for a 6 second improvement and Paul ran 4:38.
3200m race went well, although the runner he was pacing was not holding on so they told him to go ahead, so he picked it up the pace and finished with a 10:47 while running a negative split again. He placed high enough to score some points for the team.
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