Day 230, 135 To Go

August 18, 2013

Its Sunday bitches!  While some of you are getting all dressed up in your Sunday best to go to church, I am dressing in my tri shorts and going to the church of swim/bike/run.  I prefer this church...less judgmental and it is ok to have sex in my church (not while you are actually exercising, of course...but after).'

Anyway, my training partner and I stayed close to home and we swam at the community pool.  It isn't very large, but we made the best of it.  The water was soooo warm, so after about 15 minutes, it was time to stop.  I could literally feel myself sweating in the water.  That is weird.  After that, we went for a bike ride.  We didn't go all out, but it was a nice ride.

Here are my numbers:

Time: 1:29:48

Distance: 26.14 miles

Pace: 17.46mph

Max Pace: 37.67mph

Calories: 1,587

Avg HR:118

Max HR:162

I don't know how I got up to 37mph.  I don't think I did, but that is what my GPS said, so I'll just go with it.

I rested for most of the day and went out with Honey for my long run.  Today, the plan was to run 85 minutes.  This would be my longest run of the year.  It would also be the longest roll for Honey.  She was dying by the time we got back, but nowhere as bad as me!

I followed my own advice and ran very easy for most of the run, but one of my goals was to run 9 miles today.  I figured it wouldn't be a problem, but I was kind of wrong.  I had also planned on running a little hard for the last 15 to 20 minutes of the run.  This would allow me to stay true to my easy pace while getting in a little hard work at the same time.  What I didn't plan on doing was running as hard as I did for the last two miles.

Anyway, here are my overall numbers:

Time: 1:25:09

Distance: 9.00 miles

Pace: 9:27/m

Max Pace: 6:27/m

Calories: 845
Avg HR: 130

Max HR: 172

So the pace seems ok, but take a look at my mile by mile numbers:

Mile 1 : 9:26
Mile 2 : 9:54
Mile 3 :10:08
Mile 4 : 9:58
Mile 5 : 10:13
Mile 6 : 10:17
Mile 7 : 9:29
Mile 8 :  8:03
Mile 9 :7:38

I hovered around 9:30 to 10 for most of the run, but in the last two miles, I realized that I would have to run hard to make 9 miles.  Actually, it was when I was halfway into mile 8 that I realized I would need to pick it up and average about 8 min miles for the rest of the way.  I kind of overshot that mark in mile 9.  I must have miscalculated (doing math while you are ready to pass out from exhaustion is not my forte) because I had to push a 7:30 pace to make 9 miles, and as you can see, I missed it by 9 seconds.

But I did it!

Now, I get a rest week.  I will take it easy all week and do less miles next Sunday.  Looking forward to the rest.

Run for Life!!