After dropping the kids off at school, I headed out for my run. According to my car, the outside temperature was 50 degrees. It was cloudy and a little windy. I wore way too many clothes.
I ran 10 miles in 1:34:51, 9:29 pace. It was hard. I ran past my house at 9.8 miles and had to force myself to continue for the last 0.2 miles. My average heart rate was 169, max heart rate 183. Splits 9:17, 9:15, 9:24, 9:26, 9:39, 9:27, 9:31, 9:38, 9:40, and 9:36. Guess I started out to fast and I paid for it in the end.
On the other hand, the diet is going very well and the scale has been my friend all week. But tonight is a challenge, Bunko.
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About Me
- Michele
- Once just wasn't enough for me. I just had to sign up for another. On August 29th, 2010, I will attempt to become a multiple Ironman finisher. This is the story of my journey.
Followers
| 2009 Races | |||||||||||||||||||||||||||||
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March 14 |
Tom King Half Marathon |
1:48:37 |
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March 21 |
St. Pat's 10K |
49:33 1st Place AG |
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April 5 |
New Orleans 70.3 |
5:56:17 |
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May 3 |
Flying Pig Marathon |
4:05:05 |
|
Aug 29 |
McMinnville Sprint Tri |
1:19:00 1st place Age Group |
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Sept 5 |
Star Sprint Tri |
time |
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Dec 6 |
Las Vegas Marathon |
time |
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| |
| 2008 Races | ||||||||||||||||||||||||||||||||||||||||||||
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Feb 10 |
Mercedes Marathon |
4:07:45 |
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March 17 |
Tom King Half Marathon |
1:50:23 |
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April 26 |
Country Music Marathon |
3:57:36 |
|
May 18 |
Memphis in May Triathlon |
2:33:03 |
|
May 31 |
Coliseum's Rock 'N RollMan Half Iron |
5:48:38 1st Place Age Group |
|
June 28 |
McMinnville Sprint Tri |
1:19:39 3rd Place Age Group |
|
Aug 2 |
Staggerwing Duathlon |
1:39:10 2nd place overall female |
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Aug 30 |
Star Sprint Tri |
1:09:34 1st place overall female |
|
Sept 6 |
HOW 100 Bike Ride |
5:43 |
|
Sept 14 |
Music City Triathlon |
2:25:59 1st Place AG |
|
Nov 1 |
IRONMAN FL |
12:40:55 |
| |
| 2007 Races | |||||||||||||||||||||||||||||||||||||||
|
March 10 |
St Patricks Day 5K |
22:49
Race Report
|
March 17 |
Tom King Half Marathon |
1:55:06 Race Report
|
May 12 |
Gulf Coast Half Iron |
6:09:18
Race Report
|
June 2 |
March Tenn Sprint Tri |
1:46:49
Race Report
|
June 23 |
McMinnville Sprint Tri |
1:24:17
Race Report
|
July 15 |
Waterfront Olympic Tri |
2:54:46
Race Report
|
July 28 |
Cedars SprintTri |
1:28:57
Race Report
|
Aug 4 |
Staggerwing Du |
1:44:27
Race Report
|
Aug 11 |
Mt Lake Sprint Tri |
1:30:30
Race Report
|
Sept 1 |
STAR Reverse Sprint Tri |
1:15:18
Race Report
|
Sept 16 |
Music City Olympic Tri |
2:44:29
Race Report
|
Sept 22 |
Middle Half-Half marathon |
1:55:11
Race Report
|
Dec 8 |
Rocket City Marathon |
4:36:47
Race Report
|
|
Blogs I Read
- Lana's Marathon Journey...And Beyond
- Running The Race
- Jen
- marathon maritza
- Lisa
- Laurie
- TriShannon
- TJ
- jkrunning
- Kate
- TriJack
- Bolder in Boulder
- Running In the Sun
- Dying Water Buffalo
- miss petite america
- Running Into a Brick Wall
- Lance Notstrong
- Allez
- See Joe Run See Joe Swim
- walchka
- Iron Wil
- Lauren
- TriSonq
- Tri-Geek Kahuna
- Triteacher
- Papa Louie
- TriEricTri
- TriFrog
- trimama
- TriSaraTops
- Bob
Blog Archive
-
▼
2007
(192)
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▼
January
(24)
- Following the PLAN
- Nothing Exciting
- Tagged
- It's Official
- A Partner
- Stupid Gamin
- Spinning and Swimming
- Catching Up
- Jumping Right In
- So Excited
- Brrrrr
- Hello Track
- Almost Perfect
- Long Run
- A Plan
- I Can Still Swim
- Tech Troubles
- Paying the Piper
- Another 6 Mile Run
- More Excuses
- Back In Business
- Dead Garmin
- Kicking Off 2007
- 2006 Wrap-Up
-
▼
January
(24)
7 comments:
Great job on your long run! Your pace was actually pretty even, not even 30 seconds slower at the end. Not bad! Congrats on a great week- you are working so hard. :)
Michele … It looks like your took off a little fast. Since you keep track of your HR, you might want to consider using this information to help you with your pacing. You should be able to run 10 miles with splits within +/- 5 seconds of each other assuming there isn’t a massive hill or head wind to contend with. I’d also suggest that you intentionally start out a little slower over the first 2 miles to get good and warmed up before you put the peddle to the metal and speed up. Plus, speeding up during the run and finishing strong is a real kick.
Try this the next time you run your 10 miler:
Miles 1 and 2 – Start out at 9:45-9:50/mile jog, you may feel a bit sluggish at first, but should be ready to rock by mile 3. I’d expect your HR to be somewhere around 130.
Mile 3 – pick up the pace by 10 seconds per mile and check your HR again at the split
Mile 4 – if your HR is still below 150, pick up the pace by another 10 seconds/mile and look at your HR at the split
Mile 5 and on – continue the process until your HR reaches 150-155 range. Once there, your HR will drift on up, but you shouldn’t feel gassed at the end.
Also, don’t try to run staring at your HR. It isn’t like a tachometer in your car. Your HR will go up as the body demands more oxygen, but the change isn’t instantaneous. If you try to run to instantaneous HR you’ll be chasing your pace all over the map.
Good luck.
Nice run, Michele. It looked pretty windy out there to me today. And great job on the diet...I need to do the same.
Nice Long Run Michele, Way to Go!
Good job on the diet! Good luck with Bunko. I just had it at my house Thursday - fortunatley being at my house, I just served dinner instead of a bunch of munchies that I would pay for later! :)
The schale has sort've been my friend, but no 10 miler for me. Good job.
Hey Michele! I put your's and Lana's blog link on my site, so link me up to yours if you want to. My blog is fairly new so I don't have alot of links up yet. When you guys go out and train for the Mach Tenn, let me know and I'll bring training buddies out to ride with you guys.(we live in the Brentwood/Nashville area) Thanks!
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