Notes
---7:50, 7:31, 7:10, 7:21, 7:18, 7:10 and 6:46 - still 3:10 slower than my PR for this loop (Jan. 7, 2008)---
Had one of my best runs in awhile, running the 7.03 (today 7.01)-mile Little Friar’s loop at 7:18 pace in 51:10 flat. It was 2:10 faster than the last time I ran it (May 10, 2010), but some 3:17 off my PR on Jan. 7, 2008. Stopped for lights at 2.17. 2.46 and 5.84.
I came home from work, took a dump, watched WOW: Season 1, Episode 3 in UVA (http://www.flotrack.org/coverage/249-Workout-Wednesday-Season-1/video/14549-Episode-3-UVA), drank some of that Gatorade Pre-performance stuff, banged out a quick stretch and drove out to my old place in Fashion Valley.
I quickly got to my starting point and I was off. I had a half-plan of taking it out easy and gradually dropping pace each mile, hopefully breaking 7:30 pace for the seven-plus miles. Right away I felt kind of sluggish and decided to just go with the flow. I hit the first mile in 7:50, which at the time I thought was too slow. Before I knew I it, my second mile was completed in 7:31 (15:21). It would be tough to keep up taking time off each mile.
Then, probably thanks in part to two stops at lights, I hit the third mile in 7:09 (22:30), which I had wrong in my head as I thought it was a 7:19. I rolled up the final little hill near Qualcomm, came down around the half-way point (near McGregor’s), passed the treadmill runners at 24-Hour Fitness, then hit the fourth mile in 7:21 (29:51). I had felt okay up to that point, but started to feel shitty for the early part of that fourth mile. But then I got into the dark part of the loop and started to feel much better. That led me to a 7:19 fifth mile (37:10) and I knew the final two miles I would pick it up.
As soon as I hit that fifth mile, I already felt myself picking up the pace. Not even 0.35 miles into the sixth mile I started to feel it. So I backed off again, but then picked it up again right past the post office (~5.7 miles). I stopped one more time (5.84 miles) for a light and then passed the sixth mile in 7:09 (44:19), about what I expected. Just like the five-mile mark, I immediately lengthened my stride at the six-mile mark. I kept picking it up, but then would feel like shit and would slow down. This continued the rest of the final mile until the final 0.30 miles where I sped up once again. I then picked up one more time, the fastest of my run, the final 0.18 miles or so until the finish. I wouldn’t label it as a kick, but I was moving my fastest in a long time. I ended up running a 6:46 final mile, although I thought it was even faster than that.
The final 0.01 miles in 4.74 seconds gave me my fastest run since Nov. 12, 2010, in Fort Worth, Texas (3.28 miles at 7:17 pace). It was my longest run since doing 7.02 (a monster 0.01 more) on Dec. 13, 2010.
Overall I was happy with the run, although I would have rather had it something like 7:45, 7:37, 7:29, 7:21, 7:13, 7:05 and 6:57. I know my legs will hate me tomorrow.
EDIT: My average heart rate read 169 total, but that had to be wrong since it had my first mile at 169 (no way, I put it at 146) and the max in the first mile (of the seven) at 200. I think it just didn’t register for awhile and then was all over the place.
Song: Refugee (Tom Petty)
Times on Little Friar’s
* 01/10/11 - 7.01 mi. in 51:10:00 (7:18 pace) - 7:50, 7:31 (15:21), 7:09 (22:30), 7:21 (29:51), 7:19 (37:10), 7:09 (44:19) & 6:51 (51:10) last 1.01 (6:47 pace); AHR: 166/MHR: 185; Weight - 182.4
* 05/10/10 - 7.02 mi. in 53:20.15 (7:36 pace) - 7:40, 7:40 (15:20), 7:35 (22:55), 7:35 (30:30), 7:39 (38:09), 7:34 (45:43) & 7:37 (53:20) last 1.02 (7:29 pace); AHR: 171/MHR: 182; Weight - 181.0
* 04/28/08 - 7.03 mi. in 50:04.92 (7:08 pace) - 7:14, 7:15 (14:29), 7:00 (21:29), 7:09 (28:38), ~7:09 (35:47), ~7:09 (42:56) & 7:09 (50:05) last 1.03 (6:57 pace)
* 01/15/08 - 7.03 mi. in 49:10.46 (7:00 pace)
* 01/07/08 - 7.03 mi. in 47:53.08 (6:49 pace) - 7:10, 7:14 (14:24), 6:53 (21:17), 6:56 (28:13), ~6:38 (34:51), ~6:38 (41:29) & 6:24 (47:53) last 1.03 (6:13 pace)
* 01/04/08 - 7.03 mi. in 48:55.05 (6:58 pace) - 7:18, 7:14 (14:32), 6:57 (21:29), 7:03 (28:32), ~6:54 (35:26), ~6:54 (42:20) & 6:35 (48:55) last 1.03 (6:24 pace)
* 12/23/07 - 7.03 mi. in 53:10.00 (7:34 pace)
* 12/20/07 - 7.03 mi. in 49:43.59 (7:05 pace) - 7:07, 7:08 (14:15), 7:00 (21:15), 7:07 (28:22), ~7:11 (35:33), ~7:12 (42:45) & 6:59 (49:44) last 1.03 (6:47 pace)
* 11/26/07 - 7.03 mi. in 50:33.59 (7:12 pace)
* 11/22/07 - 7.03 mi. in 50:18.48 (7:10 pace) - 7:12, 7:14 (14:26), 7:04 (21:30), 7:08 (28:38), 7:11 (35:49), 7:10 (42:59) & 7:19 (50:18) last 1.03 (7:07 pace)
* 11/16/07 - 7.03 mi. in 50:49.58 (7:14 pace) - 7:27, 7:23 (14:50), 7:08 (21:58), 7:13 (29:11), 7:21 (36:32), 7:09 (43:41) & 7:09 (50:50) last 1.03 (6:57 pace)
* 11/12/07 - 7.03 mi. in 50:16:13 (7:10 pace)
* 06/24/07 - 7.03 mi. in 50:36.00 (7:12 pace) - 7:34, 7:23 (14:57), 7:22 (22:19), 7:19 (29:38), 7:13 (36:51), 7:00 (43:51) & 6:45 (50:36) last 1.03 (6:34 pace)
* 06/18/07 - 7.03 mi. in 51:17.00 (7:18 pace) - 7:29, 7:30 (14:59), 7:17 (22:16), 7:26 (29:42), 7:19 (37:01), 7:14 (44:15) & 7:02 (51:17) last 1.03 (6:50 pace)
Past January 10th’s
2011 - 7.01 mi. in 51:10 (7:18 pace) at 7:10 p.m. in San Diego (Fashion Valley: Little Friar’s); AHR: 166/MHR: 185; Weight - 182.4
2010 - Did not run
2009 - 5.17 mi. in 38:31 (7:28 pace) at 5:40 p.m. in San Diego (Pacific Beach: Model Yacht Pond); Weight - 173.0
2008 - 7.13 mi. in 52:16 (7:20 pace) at 6:40 p.m. in San Diego (Fashion Valley: Morena + Big Block)
2007 - 4.29 mi. in 32:43 (7:38 pace) at 7:30 p.m. in San Diego (Ocean Beach: New Pistol)
2006 - Did not run
2005 - Did not run
2004 - 5.00 mi. in 33:46 (6:45 pace) at 12:20 p.m. in Onoenta (Treadmill)
2003 - Did not run
2002 - 8.50 mi. in 1:02:53 (7:24 pace) at 4 p.m. in Brockport (Random)
2001 – N/A
2000 - N/A