Nuke Runner: Last Week: LP Run and a Bridge and Beach Long Run

Monday, April 16, 2007

Last Week: LP Run and a Bridge and Beach Long Run

54 miles for the week

M – 4¾ miles, recovery run, average pace 8:52 minutes per mile (mpm), 52°F at 5AM [Dow]
Tu – 5¾ miles recovery run, pace 8:22 mpm, back to a warm and humid 71°F at 5AM [Dow/B-S]
W – 7¼ miles, with a timed 33⅓ minute run at 6:07 mpm, 77°F at 8PM with very nice dry air [LP-Run Houston]
Th – 5¼ miles, recovery run, pace 8:43 mpm, 62°F at 5AM [Dow/Ol]
F - 6¼ miles, general aerobic, pace 6:59 mpm, with the measured “Dow-Minus” two-miles in 14:06 and a 13:43, a sweaty 72°F at 5AM [Dow/B-S/Ol]
Sa – 8¾ miles, recovery run, pace 8:10, a windy 60°F at Noon [Plantation/SeaC/Ntrl-MBT/SeaC]
Su – 16 miles, average pace 7:17 mpm A beautiful Spring day, 61 to 64°F from 10AM. In honour of the Boston Marathon (and a beautiful day) I ran a "bridge and beach" run. [6xIntracoastal Bridge/2x(SS 8½ -11-8½)]

This was the first time I’ve been able to run the 33⅓ LP Run for several years. It was warm, but it really wasn’t that bad because the air was so dry up in Houston and the Master’s Race didn’t start until after sunset. I ended up a little short of 5½ miles. I wanted to run over 5½ miles, but I’m satisfied with 5.453. Mile splits were 6:00, 6:03, 6:07, 6:07, and 6:14. I started out conscientiously pacing each quarter mile but I gave that up after the first couple of miles and just struggled through to the end time.

My next race should be the Freeport 5K. It’s a “hilly” course (two times over the dike and bridge); not a PR course but I’d like to run it under 6mpm. THere are plenty of local 5Ks coming up and I still have that sub-18 goal.

Here's the Surfside Intracoastal Waterway Bridge from Sunday's long run

It's about an 80 foot rise in elevation and about one half mile if you run to the opposite side of the canal (pretty similar to the size of Heartbreak Hill)