For Whom the Dogs Bark

78F, 91% humidity, wind SW 4 mph, partly cloudy.  Nice morning for running.  I started a little bit later because I had to get out some work.  I met a neighbor, who is a runner, yesterday morning and she mentioned that it is cooler at sunrise than an hour before.  I would have known that if I had thought about it but just hadn't ever considered that before.  So I wasn't worried about starting a half-hour late.  I ran 4 warmup miles, two in regular shoes and two in flat shoes, all at low heart rate, then put regular shoes back on and they felt like work boots.  I then ran 3 miles at about a 7:55 pace, maximum heart rate 186.  Was hoping to do six at that pace but happy to get three, it was a complex but successful run. 

I'll get to six soon, barring injury, knock on my bald head.  If I can run six at 7:45 that translates to 3:45:30 for a marathon, so that would give me enough cushion to feel comfortable about a BQ in October in cooler temperatures.  Also, if I can lose 5 more pounds that should help a lot -- after 35 pounds I still have a modest layer of fat on my torso.  Don't see how I could run much at all back at 200 pounds. 

After the 3 fast miles I slogged it in for 3 more miles at a consistent 160 bpm, which translated to a steady 10:20 pace.  I don't think 160 is my long-term target heart rate, I felt like I could go forever at that pace. I may find that I can cover the marathon distance at 165, creeping up to 175 and even 180 toward the end.  Still experimenting.  Overall this morning I ran 10.18 miles in 1:43:35, average pace 10:11 per mile.

The other interesting thing, I was reminded this morning that I feel very different after a run that includes high heart rate.  More invigorated than tired.  I think the difference in my body's reaction shows that running slow works on a different system than running fast.  Hard to explain, but after a fast run the endorphins hang around longer, whereas there is a certain deep but low-level fatigue that hangs around for a while after running a couple of hours at low heart rate.  I look at it as a validation of the theory that you should run your slow runs slow and your fast runs fast.  Running in between is fine too, of course, and I do it a lot, but it might be the case that the most benefit is at the extremes of the spectrum, if your legs can handle it.  Good stuff for nerds like me.