Watt's Running

The LAB long run where LAB means laboratory was today. It’s a 3.5 mile loop. There were cones every 1/2 mile. We were to run the first loop as warmup, and the next three at MGP, then end with 2 miles of recovery. We started at 6AM. Here are my 1/2 mile splits. At MGP, I should have run 4:15/M. Instead I completed 14 miles in 2:07.02 or 9:04/M which is about right, however, I’m not ready to run 26 miles at that rate since I had to walk a bit at mile 13, and I was exhausted after 14 miles. I mostly walked the two mile recovery.

Dist	Time	Dist	Time
0.5*	4:52.97	1.0*	4:45.72
1.5*	4:34.19	2.0*	4:38.76
2.5*	4:35.09	3.0*	4:23.66
3.5*	4:36.07	4.0	4:16.52
4.5	4:24.39	5.0	4:13.11
5.5	4:17.50	6.0	4:18.50
6.5	4:05.89	7.0	4:23.46
7.5	4:14.00	8.0	4:23.76
8.5	4:12.40	9.0	4:19.64
9.5	4:23.57	10.0	4:11.89
10.5	4:46.49	11.0	4:16.86
11.5	4:32.25	12.0	4:27.55
12.5	4:33.34	13.0	**
13.5	11.26.00	14.0	4:48.53

* warmup
** walked some & also missed cone

Here is my heartrate. I had been running about 30 minutes before I turned it on (oops). It shows that I was maxed out throughout. Then at mile 13 I had to walk, the first big dip. After a few minutes I began running again to the finish. After finishing, the next big dip, I ran about 1/2 mile of the recovery and then walked the rest, the final big dip. As I was walking I turned the monitor off. I wish I could run at this pace or better with a lower heartrate.Although my fatigue was my major focus, my ankle was still present yet not a big concern. Afterwards I put an ice pack on it and wrapped it with an Ace bandage. It’s hanging in there as another nuisance, but something I try to ignore if I can.