Notes
---It was 53 degrees out, so I wore a long sleeve dry-fit shirt. Pretty much my Sander hurt.---
Went back to one of my own neighborhoods and ran Louisiana. Kept it easy and it went by pretty fast. It was a bit chilly for San Diego (53 degrees), so I wore a long sleeve dry-fit shirt. Basically my Sander (vagina) hurt.
I managed to dodge all of the lights, having the walk/green light on three of the eight and running through the other five without any problem.
My average heart rate was a good-for-now 163.
Song: Born to Run (Bruce Springsteen), I’ll Back You Up (DMB)
Times on Louisiana
# Was part of a longer loop and I just went with my overall pace
~ Was part of a longer loop, but I had the right time for Louisiana
*10/22/10 - 4.30 mi. in 33:35 (7:49 pace); AHR: 163/MHR: 178
*07/0810 - 4.29 mi. in 32:56 (7:41 pace); AHR: 160/MHR: 179
*04/29/10 - 4.29 mi. in 33:41 (7:52 pace); AHR: 175/MHR: 190
*03/10/08 - 4.33 mi. in 31:13 (7:13 pace)
*02/11/08 - 4.33 mi. in 31:10 (7:12 pace)
*01/01/08 - 4.33 mi. in 30:32 (7:04 pace)
*~12/15/07 - 4.33 mi. in 30:45 (7:06 pace)
*#11/30/07 - 4.33 mi. in 31:45 (7:20 pace)
*~11/24/07 - 4.33 mi. in 30:37 (7:04 pace)
*~11/18/07 - 4.33 mi. in 30:36 (7:04 pace)
*~11/15/07 - 4.33 mi. in 31:10 (7:11 pace)
*~11/07/07 - 4.33 mi. in 31:23 (7:14 pace)
*11/04/07 - 4.33 mi. in 32:43 (7:34 pace)
*~10/09/07 - 4.33 mi. in 32:27 (7:29 pace)
Past October 22nd’s
2010 - 4.30 mi. in 33:35 (7:49 pace) at 8:56 p.m. in San Diego (Fashion Valley: Louisiana)
2009 - Did not run
2008 - 4.32 mi. in 32:43 (7:35 pace) at 6:30 p.m. in San Diego (Pacific Beach: PB Puss Out)
2007 - Did not run
2006 - 4.50 mi. in 32:16 (7:11 pace) at 6:30 p.m. in San Diego (Ocean Beach: West Point Loma Loop)
2005 - Did not run
2004 - ~4.00 mi. in 28:49 (7:12 pace) at 4:30 p.m. in Albuquerque
2003 - WARM-UP: 2.00 mi. in 13:00 (6:30 pace) at 5:35 p.m. in Oneonta (2 x Mile Block) | WORKOUT: 4.00 mi. at AT pace in 22:03 (5:31 pace) - 5:38, 5:30 (11:08), 5:27 (16:35) & 5:29 (22:03) | COOLDOWN: 4.00 mi. in 30:11 (7:33 pace) --> TOTAL: 10.00 miles
2002 - WARM-UP: 2.50 mi. in 17:00 (6:48 pace) (w/ James, Matt & Alex) at 3:45 p.m. in Brockport | WORKOUT: 6 x 200m w/ full rest (32, 33, 32, 31, 31 & 32 - 31.83 avg. (32.07)); 2 x 1000m w/ 3:00 rest (3:08.5 & 3:09.9 - 5:04.7 pace) | 2 x Mile at AT pace w/ 1:00 rest (5:19 & 5:26.9 - 5:23 pace) | COOLDOWN: 3.00 mi. in 22:15 (7:25 pace) (w/ Dave, Alex & Matt) --> TOTAL: 9.50 miles
2001 - A.M. 1.00 mi. in 7:00 (7:00 pace) (w/ Matt) at 9:30 a.m. in Brockport (Track) | P.M. 6.25 mi. in 45:00 (7:12 pace) at 4 p.m. (w/ Alex, Dave, Sander and Brandon) --> TOTAL: 7.25 miles
2000 - N/A
1999 - N/A