All about that pace.

10:00am

I'm still sore everywhere from Saturday's adventure, especially my quads and torso from all the downhill and the weight of the camelbak. Even with all the soreness, I felt like I could fly without the extra weight or the worry of what was going to be under each step. I felt stronger with each mile as my muscles started to loosen up. I have a feeling this is going to be a very good week.

Distance    Split pace
1.00    7:18
2.00    7:13
3.00    7:17
4.00    7:03
5.00    6:54
6.00    7:06
7.00    6:57
8.00    6:56
9.00    6:56
10.00    6:49
10.53    6:50

9:00am

Cardio good, quads bad.

Distance    Split pace
1.00    7:21
2.00    7:18
3.00    7:13
4.00    7:08
5.00    7:01
6.00    7:10
7.00    7:14
8.00    7:16
9.00    7:15
10.00    7:10
10.54    7:10

4:30am

Swirling vortex of wind resistance. 6 miles out and back + a 4 1/2 mile loop and the wind was in my face every step of the way. It wasn't a strong wind, just enough to blow the rain into my eyes. Goggles would have been nice on this run :)

My friend Joel wrote an article about our trail run on Saturday. Check it out here: http://runningforcoffee.wordpress.com/2010/09/08/adventures-on-the-trail/

Distance    Split pace
1.00    7:24
2.00    7:27
3.00    7:16
4.00    7:16
5.00    7:04
6.00    7:16
7.00    7:16
8.00    7:14
9.00    7:17
10.00    7:21
10.53    7:18

5:30am

I ran with Preston again this week. The plan was to run 7:10ish for the first 10 miles, then pick it up a little from there. We met up at 3 miles and did 7:10ish for one mile. After that, the pace would creep down into the 6:40s and I would try to hang back to slow us down to 7ish for a mile or so, then slowly, like boiling a frog, he would creep back down into the 6:40s. We continued that back and forth trend until mile 11 when I just went with it and managed to stay in the 6:40s for my last two miles. I was more than ready to quit at 13.1.

I was trying to use this run to find my goal pace for my 1/2M next weekend and I'm pretty sure I can shoot for 6:55 and still feel better than today at the end if I keep it nice and steady. The last time I did this relay in 2007 I finished my run in 1:58:29(8:59), today's time was 1:31:49(7:00). 

Distance    Split pace
1.00    7:37
2.00    7:13
3.00    7:20
4.00    7:12
5.00    6:43
6.00    7:04
7.00    7:01
8.00    6:48
9.00    7:00
10.00    6:41
11.00    6:59
12.00    6:46
13.00    6:41
13.11    6:21