Beautiful weather here.  Cooler and lower humidity.  Heading out for an easy 4 as soon as I hit Post on this.

On the 215, max HR.  I'd be curious about what you recorded at the end of your last 5K, that may be a more meaningful figure to plug into your HR calculations as a max (or maybe that figure plus 5 beats or something).  The real question is what is the highest HR that you can sustain without much HR creep.  For me, it's about 160.  Anything above that and it tends to keep rising all the way to the crash site .

Took my recovery day as a rest day yesterday.  3 mile brisk walk with DW.  I'm outta here.

So assuming 85% as a sustainable race HR, you might be something like 179.

That doesn't sound like a particularly comfortable level of effort so maybe you backoff to 80% of 172.  So during your fast finish long runs, if you can keep it in that range and hold pace, I'd say you have a shot at that pace during the race.  Otherwise, you probably need to backoff a little.

So much for my run.  The little gym area in my building is under renovation and I found out today there are no showers.  Going to try and lot a run tonight but we know how that goes.

Just have  to admire it.  Most homosapiens enter their short race times, aka 5k or 10k, get the McMilln marathon prediction and  can't come close to it even on their best day on the planet.  Ms Alaska  plugs in her marathon time and it's the short races that come out steeeuuuuuuuuuupid fast.  Hitting the marathon time or kicking it up heartbreak hill to a PR is no problem. 

6 & change this morning.  Leaving for Colorado on Thursday.  Pikes Peak or bust!

Get going, Dave!

9.2 for me this morning - 1:18, putting my pace at 8:34/mi.  I guess it might have been a couple degrees bit cooler or lower dew point -- still not Erika fast, but faster than I have been running.  I was happy to be able to hold this through the run.

You're much faster than I am when you get a break in the weather!

Not true.  You just don't realize that yet.