:-)

Went with a friend of mine, he wanted to run with me so he could be faster at the 5k we are doing for the turkey tri.  He made a big mistake and ate before he came.  He couldn't go very good.  He got 2.8 in before he called it good.  I started running around the track there where he was watching his sons soccer game.  After a mile he joined me for a lap, and pooped out again.  That completed a fast mile for me, 7:19.

47:57/7:58 Pace

Lap 1  8:09     1.00 mi     7.4 mph     150 bpm
Lap 2  8:09     1.00 mi     7.3 mph     165 bpm
Lap 3  8:29     1.00 mi     7.1 mph     163 bpm
Lap 4  7:19     1.00 mi     8.2 mph     170 bpm
Lap 5  8:24     1.00 mi     7.1 mph     165 bpm
Lap 6  7:22     1.00 mi     8.1 mph     171 bpm
Lap 7  0:02     0.01 mi     9.3 mph     174 bpm

Ran the Fitness center loop so I could get some swimming in.  Swam 400 m.  I couldn't get my breathing right.  This happens sometimes running when I just can't seem to get in sync.  I go through the whole running thinking I need to find a way to get that one big breath.  When I was swimming, I would get about 35-40 meters down the lane and feel like I had to take a couple deep breathes.  Much the same as when running, but here I will inhale water if I'm not careful.  Just couldn't get in sync.

On the upside, this is the fastest I have run this route.  I have been trying to remember to write what happens while run, or what I think about.  My memory stinks, and when I'm running I always think "now remember to write about that." 

So tonight I passed a kid on a long board.  He pulled out of a side street about 200 yrds ahead of me, I didn't think I stood a chance of catching him, it took me a half mile.  He didn't know I was back there for awhile, then I think he heard my steps.  He looked back at me, I noticed his pushing came with more frequency.  But, I got him.

45:14/7:30 pace

The details:

Lap 1  7:03     1.00 mi     8.5 mph     142 bpm
Lap 2  7:03     1.00 mi     8.5 mph     163 bpm
Lap 3  7:56     1.00 mi     7.6 mph     169 bpm
Lap 4  7:53     1.00 mi     7.6 mph     169 bpm
Lap 5  0:44     0.10 mi     7.9 mph     172 bpm

pit stop and swam 400 m.

Lap 6  7:35     1.00 mi     7.9 mph     156 bpm
Lap 7  6:56     0.94 mi     8.1 mph     171 bpm

I have a friend that want to run this Turkey Tri 5k faster than he has run it in the last 3 years, so he keeps asking me to run it with him.  Sasha's advice keeps echo'g in my mind.  Phil' best time I think he said was 8:25 pace.  The other day he ran with me, and stayed with me for about a half mile at 7:20 pace.  He seems fast enough, but like Sasha says, he just doesn't have endurance.  It showed again tonight, faded big with every mile. 

So, I was thinking, how much faster does the average runner run a race if they only run the same speed/distance for training?  I run 3 miles everyday, 10 minute pace.  How much faster might I run a 3 mile race?  Some logic tells me no difference.  But I know I run races faster than training.

Hummmmm.  Oh well.  Good miles for me.  This will probably be my longest run this week.  Hopefully not my last this week.

Total:

1:18:41/8:01 pace

With Phil:

26:22/8:23 pace

Just me:

52:19/7:51 pace

Had to get a run in any run.  I've been trying to hit a small goal.  For some it is easily attainable, but for me.......anyway.  I set a goal of getting to a hundred miles.  First time I have set a goal like that, so I gave myself plenty o time.  1 month.  I have 14 days left, and I'm just under half way (52 miles left).  BUT I kinda let this escape my memory for a few days, and am playing catch up now.  So, I figure I will get the goal, and then I can up the challenge, 120 in a month, something like that.  This is just the bench mark, and a way to see if its something that take control of me and gets me out more often.  Training for a marathon does that, I hope this does.

18:48/7:43 pace