T-6 to Surf City, Solstice Run

Week 7 summary:

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-12-17 Tue	4.8	8:45	130.8	69.5	16.9	18.4	1.556
2013-12-18 Wed	9.0	8:52	126.4	65.9	290.1	289.6	1.601
2013-12-19 Thu	4.8	9:36	113.9	55.7	37.2	39.2	1.616
2013-12-21 Sat	20.6	9:10	123.4	63.4	113.4	115.6	1.541
Summary	39.2	9:06	90.5	36.5	457.7	462.7	1.566

39 miles in only 4 runs due to time constraints this week.

The hilly 9 miler where I pushed on the ups and rolled fast on the downs was a good one:

2013-12-18 Wed
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:28	126.4	65.9	12.7	5.2	1.480
2	1.00	9:33	116.0	57.4	13.8	2.2	1.600
3	1.00	9:23	130.0	68.9	124.4	0.0	1.553
4	1.00	8:08	126.0	65.6	8.3	94.2	1.670
5	1.00	8:32	128.0	67.2	58.1	33.1	1.649
6	1.00	9:14	130.0	68.9	68.1	18.0	1.519
7	1.00	8:23	123.0	63.1	0.0	103.3	1.645
8	1.00	8:39	125.0	64.8	0.0	26.0	1.613
9	0.98	8:26	134.0	72.1	4.6	7.5	1.557
Sum	9.0	8:52	126.4	65.9	290.1	289.6	1.601

I felt fast and strong, ave HR close to MAF but that belies the 145+ on the uphills.  YPB awesomely good.

20 miler on Saturday due to constraints. Cool morning with bright bright sun, no wind.

At mile 11 the HRM totally pegged out at 240 bpm..I stopped and fussed with it but it would not come around..

.... so I turned it off. I just ran by feel and keep the breathing at 2:4 (until the last three miles or so).

2013-12-21 Sat
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:41	123.4	63.4	10.8	7.0	1.479
2	1.00	9:32	122.0	62.3	21.0	0.0	1.532
3	1.00	9:23	121.0	61.5	16.2	0.0	1.565
4	1.00	9:01	122.0	62.3	28.7	38.4	1.606
5	1.00	9:20	119.0	59.8	0.0	23.9	1.569
6	1.00	9:29	116.0	57.4	0.0	17.0	1.588
7	1.00	9:28	122.0	62.3	0.0	5.3	1.521
8	1.00	9:07	123.0	63.1	0.0	2.1	1.566
9	1.00	9:04	125.0	64.8	1.1	1.1	1.552
10	1.00	9:06	141.0	77.9	4.4	4.5	1.371
11	1.00	9:09	0.0	0.0	1.1	1.1	0.000
12	1.00	9:08	0.0	0.0	1.2	5.3	0.000
13	1.00	9:13	0.0	0.0	3.2	4.3	0.000
14	1.00	8:56	0.0	0.0	6.5	2.2	0.000
15	1.00	9:09	0.0	0.0	1.1	1.0	0.000
16	1.00	9:00	0.0	0.0	2.1	0.0	0.000
17	1.00	9:03	0.0	0.0	0.0	0.0	0.000
18	1.00	8:53	0.0	0.0	1.0	0.0	0.000
19	1.00	8:37	0.0	0.0	0.0	0.0	0.000
20	1.00	8:43	0.0	0.0	4.3	2.1	0.000
21	0.65	9:25	0.0	0.0	10.9	0.0	0.000
Sum	20.6	9:10	123.4	63.4	113.4	115.6	1.541

   Saw the  Blue Heron hunting fish at       low tide..
































A good solid 20+ miler...the fastest I've ever done, actually. I fantasize my MP is 8:50 on the garmin and so this is MP+20s/mile which is not totally crazy although a bit fast.

The proof in the pudding will be how fast I recover.

I have managed to lose 5-7lbs I gained on the S.E. Asia trip...now  about 171-2 lbs in the morning...and came back from this run at 169.  (drank a fair amount too and not much sweating since cool temps) .

Weather is still cool in mornings (upper 30's / low 40's) and no rain (we need it!) 
6 weeks to Surf City!