Purity Moosic 10K

The start line—maybe 1400 runners/walkers?

This morning's race I completed in 49:06.

Running pictures are always so attractive

I was the 26th female (of 366), 102 overall (of 627; 851 did the 5K). Before that I had to do a 1:15 ride (on the trainer to get a legit brick workout. Then it was off to the park for a Harpeth Bike Club picnic.

This is a slightly better picture of me, which is why I captured it even tho it's mainly of some random guy (with a great bib number)

Overall results from the Garmin:

• 49:06, 6.25 miles, 7:52 pace (6:12 best), 178 HR (188 max)
  

My first 3 miles were at the perfect pace, although I see that I did get progressively slower:

• 7:26, 7:37, 7:42

Right after the 5K mark, I got super hungry and felt like I was really slowing down. I ate some Power Bar Gel Blasts which helped, but it still felt like my stomach was empty. I also had about 2 oz of water at the mile 4 water station. The rest of the stats looked like this:

• 0.48 mi, 7:54 pace
• 0.52 mi, 8:17 pace
• 0.44 mi, 8:08 pace
• 0.56 mi, 8:12 pace
• 1 mi, 8:18 pace
• 0.25 mi, 7:45 pace

So I definitely slowed down, and that really hurt my pace. I got beat my 2 girls in my age group by 9 seconds. Ouch. Especially since I could pretty much see them the entire time.

Blogs from previous 10Ks:

Purity 10K, April '09

Franklin Classic, September '09

Other various blogs

The best one: (45-ish time)

Today was a good ride on the trace, a swim at the Bellevue Y (I'd never been there before and liked it), and then 6-6-6 EDI. Finally, Anna hiked the 4.5-mile trail at Percy Warner. It was absolutely amazing outside!

CompuTrainer Class: Recovery

After the morning CompuTrainer ride, during which I skipped all the power intervals (I had told Todd beforehand that all I needed was an hour's recovery ride; HR was 155 average, 172 max), I headed to Farkases' for a run and a bike fix. I ended up doing 29:40 of my required 35 min, but really only ran 23:48. This was supposed to have been a recovery-intensity run and was pretty much right in between my race pace and marathon pace (which is what I've kind of been aiming for). Not that I'm complaining.

• Total: 23:48, 3.0 miles, 7:56 pace (6:35 best), 359 cal, 1785 HR (194 max)
• Mile 1: 7:58, 168 HR
  
• Mile 2: 7:51, 180 HR
  
• Mile 3: 7:57, 179 HR
  
• Consistent! Hooray!

The night concluded with a time of praise for and worshiping God with my community at Inversion. God is good!

Hill Repeats--Getting Better!

I did a little training at lunch:

• 10-6-3 EDI
• Lunge with RL
• Reg squat with stick Wall squat (I need to have a discussion about this with Will)
• Glute ham with reps to arm's length
• Curl with light bar
• Bench press with light bar
• Plate front delt with 10-lb plate
• Crate crunch

Then it was off to BFY for an 8×30sec@1min hill run (32 min total). A good one at that.

Pace last time, 41:26 for 4.89 miles, 8:28 pace, and 176 HR (191 max). 8:08 pace out, 7:53 back in (387 longest uphill).
Pace the previous time, 38:33 for 4.5 miles, 8:34 pace, and 135 HR (182 max). 8:24 out, 8:13 back in (372 longest uphill).

• 32:39, 4.00 miles, 8:10 pace (4:52 best), 468 cal, 168 HR (190 max)
• Warm up: 12 minutes, 1.46 mi, 8:12 pace, 161 HR
• Hill 1 + downhill 1: 306 feet, 158 HR; 508 feet, 171 HR
  
• Hill 2 + downhill 2: 392 feet, 167 HR; 515 feet, 170 HR
  
• Hill 3 + downhill 3: 396 feet, 165 HR; 515 feet, 170 HR
  
• Hill 4 + downhill 4: 383 feet, 168 HR; 0.11 mi, 168 HR
  
• Hill 5 + downhill 5: 386 feet, 166 HR; 0.10 mi, 170 HR
  
• Hill 6 + downhill 6: 366 feet, 170 HR; 0.11 mi, 173 HR
  
• Hill 7 + downhill 7: 398 feet, 172 HR; 527 feet, 175 HR
  
• Hill 8 + downhill 8: 431 feet, 168 HR; 445 feet, 164 HR
• Cool down: 8:39, 1.16 mi, 7:26 pace, 177HR
  

Then Will and I had a little discussion about alternating my schedule some since my hardest week from Will seems to fall on a race week—not good! We figured out something that might work, and I'll try it out and see.

Abbreviated

I had to do an abbreviated form of today's swim (shortened to talk to Will, but I at least got in the pool. Last time was last week Tuesday, and even tho it's been a week I felt good and consistent.

• 350 warm up
• 8×25 drills
• 8×100@5sec: 1:32.41, 1:35.28, 1:35.09, 1:33.96, 1:35.25, 1:34.44, 1:33.50, 1:34.73 (13:14 total, 1:34.25 average)
  
• 8×75@45sec VO₂ max 2×25 semi-sprint: 20.49, 19.98
  
• 8×25 kick 6×25 kick (2 with kick board, 4 on back)
• 350 cool down

(1400 instead of 2300) Some previous times are here. Today's average was 1:34.25. This compares well to previous averages:

• 3-30-10 (1:34.11 average)
  
• 3-17-10 (1:38 average)
• 3-09-10 (1:34.67 average)
• 3-03-10 (1:41.82 average)
• 2-24-10 (1:40.55 average)
• 2-23-10 (1:35.57 average)
• 2-17-10 (1:46 average)
• 2-16-10 (1:39.55 average)

I got in a great ride in the afternoon. It was windy and I got a later start (the sink above me was leaking so I had to call maintenance to come and fix it and waited for them to arrive), but it still turned out to be fun and hard. 1:25 total, with 12×1min@2min RI was prescribed. It took me 1:37:46 to complete the 28-mile loop, but I really only calculated 1:30 so I could compare with the previous weeks.

• 1:30, 26.18 miles, 17.4 mph (37.1 max), 1,560 cal, 155 HR (176 max)
• 24:23 warm up, 6.6 mi, 16.4 avg, 148 HR
• Interval 1: 0.33 mi, 162 HR; Rest 1: 0.58 mi, 162 HR
• Interval 2: 0.34 mi, 167 HR; Rest 2: 0.58 mi, 166 HR
• Interval 3: 0.35 mi, 167 HR; Rest 3: 0.67 mi, 157 HR
• Interval 4: 0.34 mi, 167 HR; Rest 4: 0.69 mi, 163 HR
• Interval 5: 0.38 mi, 160 HR; Rest 5: 0.58 mi, 160 HR
• Interval 6: 0.24 mi, 169 HR; Rest 6: 0.65 mi, 163 HR
• Interval 7: 0.44 mi, 150 HR; Rest 7: 0.73 mi, 160 HR
• Interval 8: 0.41 mi, 150 HR; Rest 8: 0.72 mi, 155 HR
• Interval 9: 0.36 mi, 162 HR; Rest 9: 0.63 mi, 159 HR
• Interval 10: 0.21 mi, 160 HR; Rest 10: 0.49 mi, 165 HR
• Interval 11: 0.33 mi, 172 HR; Rest 11: 0.60 mi, 137 HR
• Interval 12: 0.32 mi, 156 HR; Rest 12: 0.39 mi, 164 HR
• 34:36 cool down 1, 6.86 mi, 16.7 avg, 155 HR (this split at 1:25)
  
• 5:00 cool down 2, 1.30 mi, 15.6 avg, 159 HR (this split at 1:30 was to see how much shorter I went today than last week: 26.18 compared to 27.5)

Bike Building

My Monday activities were fun. First play tennis with Delana at lunch. Hot and sweaty, but definitely a good way to spend the afternoon. Second, stop at Endurance Sports and Rec for a chain. Then go to Lisa's, pick up her bike, and check on the house.

Finally, go home and somehow make her bike and my bike, both with essential pieces missing, into one rideable bike.

Outcome: Success! I did need to ask for help from my neighbor Luis (I was hoping Bill would be able to help, but he was gone) to get one of my pedals off my bike, but after that I was on my own.

He is Risen!

Easter = Jesus is risen!

After the sunrise service, I spent most of the day at Farkases. Lauren and I had fun making and decorating this cake:

I did a few exercises when I got home: 10×10 sec, 2 sets, lunge with Russian lunge, standing ham, and wall squat.