Notes
---18-second PR from July 21, despite being 13 pounds heavier---
Had a pretty good run today, setting an 18-second PR from July 21, despite weighing in 13 pounds heavier. It was probably a mix of watching the NCAA D-I XC Championship (men’s race) earlier in the day, running in the (San Diego) cold and the Neil Young & Bruce Springsteen’s version of ‘Whip My Hair’ running through my head (see below).
I knew right away that this run was going to be a good one. It’s just pathetic that 7:32 pace is a good run for me these days. Just felt good and was rolling along. Hit the mile mark at 6:59-high and tried to ease back a bit. My breathing was under control and my legs felt good throughout. I did stop for a light at the 2.84-mile mark and probably could have just run through it. It ended up taking more than a minute to get going and that made the next mile a bit easier. Even the last 0.55-mile uphill was manageable. Ran the middle three flat miles in around 22:21 (7:27 pace).
I decided on six for effort, but not sure if it was. Good run and hopefully something I can build on since I’ve been so inconsistent and lazy.
Song: Whip My Hair (Neil Young & Bruce Springsteen) - http://youtu.be/KpxZwbPcA38
Times on Kaiser
* 11/22/10 - 4.85 mi. in 36:29 (7:32 pace) - 7:00, 7:32 (14:32), 7:27 (21:59), 7:22 (29:21) & 7:08 (36:29) last 0.85 (8:24 pace); AHR: 172/MHR: 189
* 11/03/10 - 4.84 mi. in 37:35 (7:46 pace) - 7:19, 7:48 (15:07), 7:50 (22:57), 7:37 (30:34) & 7:01 (37:35) last 0.84 (8:22 pace); AHR: 158/MHR: 182
* 10/27/10 - 4.85 mi. in 37:49 (7:48 pace) - 7:14, 7:50 (15:04), 7:45 (22:49), 7:41 (30:30) & 7:19 (37:49) last 0.85 (8:37 pace); AHR: 170/MHR: 183
* 10/21/10 - 4.84 mi. in 37:40 (7:47 pace) - 7:13, 7:51 (15:04), 7:47 (22:51), 7:40 (30:31) & 7:09 (37:40) last 0.84 (8:31 pace); AHR: 171/MHR: 188
* 07/21/10 - 4.84 mi. in 36:47 (7:37 pace) - 7:05, 7:31 (14:36), 7:35 (22:11), 7:36 (29:47) & 7:00 (36:47) last 0.84 (8:24 pace); AHR: 164/MHR: 185
* 07/15/10 - 4.86 mi. in 37:44 (7:46 pace) - 7:21, 7:46 (15:07), 7:37 (22:44), 7:46 (30:30) & 7:14 (37:44) last 0.86 (8:16 pace); AHR: 164/MHR: 186
* 05/12/10 - 4.85 mi. in 37:53 (7:49 pace) - 7:16, 7:45 (15:01), 7:45 (22:46), 7:45 (30:31) & 7:23 (37:53) last 0.85 (8:41 pace); AHR: 167/MHR: 184
* 04/26/10 - 4.85 mi. in 38:13 (7:53 pace) - 7:18, 7:51 (15:09), 7:43 (22:52), 7:48 (30:40) & 7:33 (38:13) last 0.85 (8:53 pace); AHR: 174/MHR: 190
* 01/13/10 - 4.87 mi. in 38:03 (7:49 pace) - 7:15, 8:02 (15:17), 7:43 (23:00), 7:46 (30:46) & 7:17 (38:03) last 0.87 (8:23 pace); AHR: 173/MHR: 193
Past November 22nd’s
2010 - 4.85 mi. in 36:29 (7:32 pace) at 7:05 p.m. in San Diego (Mission Gorge: Kaiser)
2009 - Did not run
2008 - Did not run
2007 - 7.03 mi. in 50:18 (7:10 pace) at 10 a.m. in San Diego (Fashion Valley: Little Friar’s)
2006 - Did not run
2005 - Did not run
2004 - Did not run
2003 - Did not run
2002 - Off (Planned rest after XC)
2001 - Did not run (Played in annual Turkey Bowl)
2000 - N/A
1999 - N/A