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3/18/2011

6:30 AM

6.6 mi

49:07

7:30 mi

Health

121 lb
175 bpm
2509

Weather

48 F
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Notes

Feeling pretty good about this one, despite the slower pace. My goal above all else was to take the first mile in 7:00, and I hit that on the nose. Yay!

Intentionally kept it on the slow side -- I've been feeling lousy all week, and I've also been pushing my tempos too hard -- letting myself go above my lactate threshold. I'm very happy with how I was able to keep a lid on it this week, and keep the workout solidly aerobic.

Splits were 7:00, 6:46 pace for 1.5 miles, 6:46 pace for .5 mile, 6:49 for a mile, and then 6:36 for the last half mile (forgot to hit lap at mile 2, so hit it at 2.5 instead). Overall pace was 6:49 for 4.5 miles. HR monitor indicates that I ran this just right -- mid-to-high 170s, peaking at 182.

The one negative was the bad stomach cramps that hit around the 3 mile mark (hence the slowdown in mile 4 -- I was generally running faster, but really seized up at one point). Definitely the worst stomach troubles I've had since starting to run again, but I blame last night's dinner. A normal person can eat a salad with beets and be fine the next day. Nope, not me (and I knew I shouldn't have had them last night, and have nobody but myself to blame :) Duly noted.

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