Feeling Old and Slow

Summary Data
Total Time (h:m:s)	0:54:46	9:59 pace
Moving Time (h:m:s)	0:52:10	9:31 pace
Distance (mi )	5.48
Moving Speed (mph)	6.3 avg.	14.9 max.
Elevation Gain (ft)	+127 / -126
Avg. Heart Rate	135 bpm	Zone 3.3
Temperature (°F)	50°F avg.	51.8°F high
Wind Speed ( mph)	W 8.8 avg.	W 10.4 max.

Start time: 05:47:21 AM

We have been sequestered this week to write a Program Project Grant (P01). Although I have had editing responsibility in the past, this is my first time with a section that is primarily my responsibility. This has been incredibly fulfilling work and the P01 is really very exciting. Trying to eat well in these long work days is incredibly difficult, but since I also play a role in planning, the meeting room (35th floor of the Four Seasons with fantastic views North and West) is stocked with fresh fruit and power bars rather than junk. Although I did well at lunch, we walked over to Bistro 110 for dinner and I could not resist their Cassoulet Toulousain (Lamb Shoulder, Duck Confit, homemade Garlic Sausage). From dinner I went on to meetings that lasted until 10:30 and then I simply had to down a half-pint of Ben and Jerry's to unwind from the day.

That is all a set up to explain why I felt so unbelievably old and slow. I just did not have much more than a 8:30 pace in me at any point today (actually hit an 8:00 for a brief time in the fourth mile) and overall I only managed to kick out about a 9:00 for most of the run (6.6, 6.7, 6.5, 6.5 for the middle four) and had to stop and stretch at the midpoint just to feel like I was still functioning. More hips than knees today, but mostly just feeling tight.


I am amazed at just how quickly the HR drops off. Clearly getting myself into some kind of shape here and although I am still putting out max effort for my 4x4oo's at an all-too-slow pace, it is increasingly clear that the work has been beneficial. Thinking about marathoning as I ran today, it occurs to me that boosting speed would have benefits based on my current training level. I can clearly work out at 150 BPM for 2 hours or 140 for 3 hours, based on what I have been doing. The question is, can I go out at the speed I want and keep my HR at one of those places? Right now, I am pretty sure I could maintain a 9:00 pace for 2-3 hours, but at that speed, a marathon would take 4 hours. If I could run a 7-minute mile keeping my HR in a 140-150 range for 3 hours, I could finish a marathon in a reasonable amount of time. So the issue is to push it a bit and see if I can get a 7:00 mile time for a sustained period. The first test is this Turkey Trot where the 7:00 pace is my goal (with absolutely no basis for such a goal--so I may be way off here).

Trying to decide whether it is time to pick up a new pair of trainers. We do not seem especially worn, but I have picked up a funny squeak in the right shoe which I at least imagine to be a problem with whatever air cushioning undergirds the Supernova. Admittedly, the latest version is 10 and I am running on the 9s plus, as stupid as it is, I have never liked the color. I know, I know. More realistically, I want a second pair so that I have a gym pair and an outdoor pair---and I am not sure which I would move where at this point.