Last Day of Summer
This long hot summer is finally over but not without one more warm morning run. Even though Saturday’s run started pre-dawn, it was still warm.
The run was rather uneventful, other than I was soaked in sweat when I finished a little after 7 am. I was just glad that I did not have to run 20 miles this week rather than last.
Here are the splits…
| Mile | Pace (min/mile) | Speed (mph) | Heart Rate |
Elev Gain |
||
|---|---|---|---|---|---|---|
| actual | +/- avg | actual | +/- avg | |||
| 1 | 10′ 30 | +0′ 55 | 5.7 | -0.6 | 118 | -29 ft |
| 2 | 10′ 13 | +0′ 38 | 5.9 | -0.4 | 125 | +10 ft |
| 3 | 10′ 19 | +0′ 44 | 5.8 | -0.5 | 128 | +40 ft |
| 4 | 10′ 10 | +0′ 35 | 5.9 | -0.4 | 131 | +13 ft |
| 5 | 9′ 36 | +0′ 01 | 6.2 | -0.0 | 132 | -42 ft |
| 6 | 9′ 12 | -0′ 23 | 6.5 | +0.2 | 141 | -26 ft |
| 7 | 8′ 50 | -0′ 45 | 6.8 | +0.5 | 149 | +30 ft |
| 8 | 9′ 24 | -0′ 11 | 6.4 | +0.1 | 143 | +26 ft |
| 9 | 8′ 49 | -0′ 46 | 6.8 | +0.5 | 141 | -49 ft |
| 10 | 9′ 10 | -0′ 25 | 6.5 | +0.3 | 142 | -36 ft |
| 11 | 9′ 09 | -0′ 26 | 6.5 | +0.3 | 143 | +16 ft |
| 12 | 9′ 26 | -0′ 09 | 6.3 | +0.1 | 144 | +42 ft |
| 13 | 9′ 24 | -0′ 11 | 6.4 | +0.1 | 142 | -42 ft |
| 14 | 9′ 19 | -0′ 16 | 6.4 | +0.2 | 142 | -13 ft |
| 15 | 9′ 59 | +0′ 24 | 6.0 | -0.3 | 140 | +36 ft |
| end | 9′ 37 | +0′ 02 | 6.2 | -0.0 | 142 | +30 ft |
| Versus average of 9′ 35 min/mi: Slower Faster | ||||||
We are now two weeks out from Chicago, so I can not start obsessing about the weather. I know that the forecast will change several times between now and October 7, but currently Accuweather is calling for an overnight low of 50 degrees with a high on the 7th of 59 with rain showers. Not a bad forecast for a marathon. Stay tuned for weather updates.
Training for the week
Sun: Rest/Bike
Mon: 8 miles – 1:12:52, w/ 5 x 600m intervals
Tues: 5 miles – 47:58, 9:34 pace
Wed: Rest
Thur: 4 miles – 38:50, w/ 6 x 100m strides
Fri: 8 miles – 1:11:56 – 8:59 pace
Sat: 16 miles – 2:33:13, pace 9:34
Total for the week: 41 miles
September 23rd, 2007 at 8:42 pm
Good taper run. Yeah, time to obsess over weather, what you will wear, what you will drop off, blah blah blah!! Enjoy it all!!
September 23rd, 2007 at 10:20 pm
Enjoy your taper. After complaining about the heat all summer, now you get to obsesse Chicago’s potential for cold temps and windy conditions. Of course it’s easy for me to sit here and tell you not to worry about it. Again, enjoy your taper, you’ve earned it.
September 25th, 2007 at 12:48 pm
Nice run, David. I am so excited for you – Chicago is almost here! Rocket City seems like a LONG way away right now.