Over The Hump, Again
When I decided to run the Rocket City Marathon after training for Chicago, I decided to pick up in the middle of Pfitzinger’s 12 week 55 mile plan. This past week was the 55 mile week. So I’m over the hump again.
Saturday was the first 20 mile run. The temperature was in the mid 30s when I headed out the door around 5:45 am. The first couple of runs after the seasons change are always a challenge in getting the clothing right. To many layers and I over heat and too few and I get chilled. At the last minute yesterday morning, I changed into a lighter shirt and wore a light jacket. It was about right.
Like normal for my long runs, I ran the first 5 miles as warm up and then the remainder keeping my heart rate within the 140 to 155 range. The run was rather uneventful and the miles seems to pass quickly. I was please with the pace for the final 15 miles, 8:59.
Here are the splits….
Performance
| Distance: | 20.00 miles | ||
| Time: | 3:05:04 | ||
| Speed: | 6.5 mph | ||
| Pace: | 9′ 15 /mi | Heart Rate: | 141 bpm (Avg) |
| Calories: | 2519 | 156 bpm (Peak) |
Splits
| Mile | Pace (min/mile) | Speed (mph) | Heart Rate |
Elev Gain |
||
|---|---|---|---|---|---|---|
| actual | +/- avg | actual | +/- avg | |||
| 1 | 10′ 12 | +0′ 57 | 5.9 | -0.6 | 122 | -26 ft |
| 2 | 9′ 59 | +0′ 44 | 6.0 | -0.5 | 128 | +10 ft |
| 3 | 10′ 07 | +0′ 52 | 5.9 | -0.6 | 129 | +40 ft |
| 4 | 10′ 23 | +1′ 08 | 5.8 | -0.7 | 131 | +9 ft |
| 5 | 9′ 31 | +0′ 16 | 6.3 | -0.2 | 134 | -42 ft |
| 6 | 8′ 43 | -0′ 32 | 6.9 | +0.4 | 140 | -26 ft |
| 7 | 8′ 45 | -0′ 30 | 6.8 | +0.4 | 144 | +30 ft |
| 8 | 8′ 52 | -0′ 23 | 6.8 | +0.3 | 144 | +19 ft |
| 9 | 8′ 18 | -0′ 57 | 7.2 | +0.7 | 146 | -39 ft |
| 10 | 9′ 02 | -0′ 13 | 6.6 | +0.1 | 145 | +56 ft |
| 11 | 8′ 58 | -0′ 17 | 6.7 | +0.2 | 142 | -33 ft |
| 12 | 8′ 32 | -0′ 43 | 7.0 | +0.5 | 146 | -36 ft |
| 13 | 9′ 06 | -0′ 09 | 6.6 | +0.1 | 144 | -20 ft |
| 14 | 9′ 02 | -0′ 13 | 6.6 | +0.1 | 147 | +29 ft |
| 15 | 9′ 12 | -0′ 03 | 6.5 | +0.0 | 148 | +62 ft |
| 16 | 9′ 15 | +0′ 00 | 6.5 | -0.0 | 143 | -46 ft |
| 17 | 9′ 12 | -0′ 03 | 6.5 | +0.0 | 146 | -30 ft |
| 18 | 9′ 08 | -0′ 07 | 6.6 | +0.1 | 146 | -19 ft |
| 19 | 9′ 41 | +0′ 26 | 6.2 | -0.3 | 146 | +29 ft |
| 20 | 8′ 52 | -0′ 23 | 6.8 | +0.3 | 152 | +27 ft |
| Versus average of 9′ 15 min/mile | ||||||
Training for the week
Sun: Rest
Mon: 6 miles w/ 6 x 100m – 56:55, 9:24 pace
Tues: 12 miles – 1:42:42, w/7 @ tempo
Wed: Rest
Thur: 12 miles – 1:45:46 – 8:48 pace
Fri: 5 miles – 9:25 pace
Sat: 20 miles – 3:05:03, pace 9:15
Total for the week: 55 miles
November 4th, 2007 at 4:45 pm
That is one awesome, awesome week, David. Wow…55 very solid miles, quality miles, lots of miles.
To do this twice in the fall is even better. You are in really strong positon.
Fantastic!!
November 5th, 2007 at 2:45 pm
David, that is just awesome! I’m looking forward to you pacing me at Rocket City!