Training Log Archive: PGIn the 1 days ending Dec 19, 2009:
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Saturday Dec 19, 2009 #
road running race 22:21 3.14 mi (7:07 / mi)
ahr:161 max:173 rhr:53 weight:141lbs shoes: x-talon 212
Went down to Springfield to run the 5K in Forest Park. I didn't have any great expectations, although when they say Go, it is very hard for me to run other than as fast as possible. But given my perceived current state of fitness, I figured 23 minutes would be a reasonable number.
And in fact I did 22:20, nice surprise, especially given the 29 miles a week ago. I had pulled the X-talons out of the closet, first time since early this fall, and they felt wonderful, and maybe therefore the legs not so bad either. Ran a good steady pace, working hard all the way, very nice. Weather was pretty benign, 17F, very little wind, bare pavement.
Perhaps I owe an apology to Phil and George for disparaging comments in recent years about their toys they've been wearing around their wrists. The 305 is quite nice. I entertained myself a good bit observing my heart rate, very slowly but steadily climbing throughout, except for a dip on the downhill at about 2.5 miles. Peaked at 173 at the finish, which is probably a pretty good estimate of my current max, since I was not holding back and the last couple hundred meters are up a slight hill. There might be a couple more beats per minute of potential, but not many.
And I'd guess my threshold now is about 162-164. I was in that range for a good bit in the middle and it seemed like something I could hold for 20 minutes, whereas 165+ felt like it would croak me much sooner.
Both numbers are similar to what I think I was capable of several years ago, meaning not much deterioration, so I take that as a good sign. Though I don't really know what the science would say.
My best time on the course was 18:20, 15 years ago when I was 50. My splits this time according to the 305 were 7:20 (uphill to start), 7:10, 6:49 (one downhill section), and 0:59. As George and Phil have both said, the course is long. Maybe now I'll believe them, seems like 15 seconds is a reasonable guesstimate of the surplus.
So, as I said, a pleasant surprise. Maybe there is some hope for next year. Just have to keep at it, and get the weight down. Both will take some work.
And in fact I did 22:20, nice surprise, especially given the 29 miles a week ago. I had pulled the X-talons out of the closet, first time since early this fall, and they felt wonderful, and maybe therefore the legs not so bad either. Ran a good steady pace, working hard all the way, very nice. Weather was pretty benign, 17F, very little wind, bare pavement.
Perhaps I owe an apology to Phil and George for disparaging comments in recent years about their toys they've been wearing around their wrists. The 305 is quite nice. I entertained myself a good bit observing my heart rate, very slowly but steadily climbing throughout, except for a dip on the downhill at about 2.5 miles. Peaked at 173 at the finish, which is probably a pretty good estimate of my current max, since I was not holding back and the last couple hundred meters are up a slight hill. There might be a couple more beats per minute of potential, but not many.
And I'd guess my threshold now is about 162-164. I was in that range for a good bit in the middle and it seemed like something I could hold for 20 minutes, whereas 165+ felt like it would croak me much sooner.
Both numbers are similar to what I think I was capable of several years ago, meaning not much deterioration, so I take that as a good sign. Though I don't really know what the science would say.
My best time on the course was 18:20, 15 years ago when I was 50. My splits this time according to the 305 were 7:20 (uphill to start), 7:10, 6:49 (one downhill section), and 0:59. As George and Phil have both said, the course is long. Maybe now I'll believe them, seems like 15 seconds is a reasonable guesstimate of the surplus.
So, as I said, a pleasant surprise. Maybe there is some hope for next year. Just have to keep at it, and get the weight down. Both will take some work.
Note
And then went a got a swine flu shot. I had pretty much figured I wouldn't bother (I got the regular flu shot a couple of months ago), but Gail suggested that it would be a good idea....
C • toys 1
road running 13:00 [2] 1.3 mi (10:00 / mi)
shoes: mudclaw 270
Ten minutes warm-up before the race, and then jogging back to the car afterwards.