Summary Data
Total Time (h:m:s)	1:01:15	8:50 pace
Moving Time (h:m:s)	0:59:18	8:33 pace
Distance (mi )	6.93
Moving Speed (mph)	7.0 avg.	12.2 max.
Elevation Gain (ft)	+26 / -26
Avg. Heart Rate	161 bpm	Zone 4.7
Temperature (°F)	52.7°F avg.	53.6°F high
Wind Speed ( mph)	WNW 12.7 avg.	WNW 13.8 max.

Start Time: 02:28:32 PM
9x400 intervals

Week two of track intervals brought that 'true' interval experience of losing track of which lap you are on. As a result, I powered through and did not add the extra rest lap that I did last week. I still started too strong on the first two (1:28) and then lost focus somewhere in the middle (1:41) but still managed to average my goal 1:34 pace across the nine. In many ways they felt much better this week---and increasingly I feel like I am getting a handle on my pace.

ap (#)	Time (m:s)	Distance (mi )	A Spd (mph)	HR (bpm)		Energy (Cal)
				Avg	Max
1	12:57	1.21	5.6	142	158	166
2	1:28	0.26	10.6	167	178	34
3	2:21	0.26	6.6	165	179	39
4	1:30	0.26	10.3	175	183	34
5	2:27	0.27	6.7	167	183	41
6	1:34	0.26	9.9	177	183	35
7	2:34	0.27	6.3	165	183	40
8	1:35	0.26	9.7	175	183	34
9	2:35	0.26	6.1	165	183	40
10	1:41	0.26	9.4	174	180	35
11	2:40	0.27	6.0	163	180	40
12	1:35	0.26	9.9	176	184	35
13	2:41	0.27	6.1	163	184	41
14	1:34	0.26	10.0	177	185	34
15	2:36	0.27	6.3	167	184	40
16	1:35	0.26	9.9	179	186	35
17	2:35	0.27	6.3	170	186	40
18	1:37	0.26	9.6	178	186	36
19	3:50	0.35	5.5	165	185	48
20	9:41	0.87	5.4	151	160	118

What I find hard in all of this is not the actual running, it is the speed. In the 15+ years since I last ran on a track, I have gotten SLOW. I literally cannot run much faster than this---but then, the speed work should, over time, enable me to go faster. Reading about the Olympic Trials in NYC yesterday, one of the top 3 mentioned that he just locked into a 5-minute mile pace and kept doing it over and over again. I am not sure that I could even run a 400 right now at 5-minute mile pace. As you can see above, I am hitting peak HR at this slow, slow run.

I am not an Olympian, and I should get over this---in fact, I CAN run a 6-minute mile pace and if I can gradually build the endurance, first to run a mile at this pace, then a 5k, then a 10k, etc. I could run a very acceptable sub-3 marathon. This is a great ultimate goal and to reach it, I can probably remain slow and turn in very acceptable times. I have to learn patience, after all, I am returning to this life after MANY years in which it was unimportant to me and I still have some pounds I don't need lurking around and which will probably take another year to really remove, even with an earnest schedule like the one I am on these days.