I finally had a really great run this morning that went exactly as I planned. I paced myself based on heart rate and how I felt and ended up with a negative split and a pace of <9:00 min/mile. This definitely was a good change from last week’s upset of a race!
I start off early in the morning with a big glass of lemon water, and before runs I really like to eat Van’s GF waffles (2 mini waffles for shorter runs or 2 regular sized waffles for longer runs) topped with nut butter. I start out running with water and like to switch to half and half sports drink at about 45 minutes to an hour. This time I used a Nuun hydration tab in my water since I felt like I needed more fluids and it worked pretty well.
The temperature was 64 deg when we left the house – perfect running weather. Slightly chilly when starting, but cool enough during the run.
I let David run ahead with the fast group this time, so that I could focus on getting a good negative split. I started off the run with my HR at 150 -160 bpm in mile 1-2, then left it at 160-165 bpm through mile 4.5. For the last half, I kept it 165-170 bpm through mile 7, then pushed it for the last 2 miles, keeping it upwards of 170. I was really happy with the results, right where I wanted to be!
The chart is difficult to see, but it shows my pace going down at the end and HR going up. I think 180 bpm was the max.
Splits were as follows:
- Mile 1: 9:22
- Mile 2: 9:02
- Mile 3: 9:11
- Mile 4: 8:49
- Mile 5: 8:59
- Mile 6: 8:53
- Mile 7: 9:45 <— rest stop here.. guess I took too long to take my GU
- Mile 8: 8:27
- Mile 9: 7:53 <— oh yeah!
I was pretty happy since this puts me on track for the Dallas Half; I just have to run 4 more miles at a 9 minute pace and have over a month to do that. The Garmin also says I burned 1376 calories, which seems like a lot, but must be due to the high heart rate?? Either way, I rewarded myself with a huge bowl of oats/oat bran/egg/protein powder/bananas with raspberries, walnuts, and coconut butter drizzled on top! That’s a mouth full, but it was delicious. Of course, coconut butter drizzled on anything makes it good.
Tomorrow is our Sprint Triathlon (Try Andy’s). I know, it makes total sense to run 9 miles fast instead of rest, right?! It gave me an excuse to get a massage though So I’m off to get my massage then rest up the remainder of the day.