AM: 7k run in the am, felt gross, a bit dizzy at the beginning, perhaps a side effect of taking a whole ambien the night before. I took it 8.5 hours before my wake up time so I am not sure why it effected me. A bit tired during the day. PM: Met coach before my workout. My vo2max is 53.2 and one other output number was 96.4 and some lactate number was 10.2 (I think, it was above 10), and I got to 91% max heartrate and my maximum heartrate is estimated at 180. My coach said that the results means my half is between 1:19:30-1:20:30. I feel like I have 1:20:30 in me. I would love to break 1:20 on a flat course--have never done that. Alison Chow, the HKer I train with and the top marathoner (2:48) got 54 and outscored me on the other items as well. She was there and I mentioned that I thought she needed some more aggression, to be more carnivorous. Then coach told her to lead the odds and me the evens on our fartlek. She is typically slower than me in speed workouts, but she took our feedback to heart and pushed me on half of the ones I was supposed to lead. The goal pace for the fartlek fast bits was 3:40. After 20 min warm up, we did the following paces (the first two were messed up-my watch shows them way fast, I will put an A by the ones Ali led, M by mine): 3:43 (A-uphill), 3:24(M - downhill), 3:25 (A-flat, the rest are flat), 3:31(M), 3:32 (A), 3:40 (M), 3:33 (A), 3:35 (M), 3:39 (A), 3:34 (M), 3:37 (A), 3:33 (M), 3:35 (A), 3:26 (M) I averaged 3:33 if you don't include the downhill one, 3:34 if you don't include the last one (me showing her who's boss). She averaged 3:34, 3:33, if you don't include the last one, so I guess that makes us just about even doesn't it (but who is counting, right?)
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