10:1 (x12)

After lack of sleep due to a hectic work week, I hoped to begin my LSD at 6:30 am; instead I began at 7:30 am, opting for more sleep. The radio in the morning said it was 20C but when I took Bud on his morning walk, I could feel the humidity. It had lightly rained about an hour before that. Thus, I reminded myself to take a conservative run. The radio yesterday evening said there would be rain and thunderstorms this weekend so when I saw the overcast sky, I had to take advantage of the opportunity.

Lots of runners and walkers out on the Martin Goodman Trail! I enjoyed seeing the variety of race tech shirts worn -- Toronto Waterfront; Toronto Marathon; Mississauga; Nissan 10-Miler; Nike 10K (the one with the bib on the shirt); Toronto Zoo. There was a Dragon Boat competition west of Ontario Place so there were lots of people there. The sun came out. I didn't wear sunglasses nor sunscreen but did bring my cap -- which was great as it helped keep the sun out of my eyes -- and it caught the sweat. Most of the route was breeze-free but there were a few instances of a cool breeze.

I'm pleased to report that I was able to get in 18.50 K this morning, averaging 7.08 min/K, with an average heart rate of 151 bpm. Listening to music really helped make the time go away. I'm pleased that I didn't look at my Garmin until it buzzed as the 10 minute interval run became a 1 minute walk. I'm thrilled with my pacing:

First 10:1 = 7.38 min/K --- 1.31 K

Second 10:1 = 7.32 min/K --- 1.33 K

Third 10:1 = 7.21 min/K --- 1.36 K

Fourth 10:1 = 7.14 min/K --- 1.38 K

Fifth 10:1 = 7.14 min/K --- 1.38 K
Sixth 10:1 = 7.06 min/K --- 1.41 K

Seventh 10:1 = 7.00 min/K --- 1.43 K

Eighth 10:1 = 6.51 min/K --- 1.46 K

Ninth 10:1 = 6.42 min/K --- 1.49 K

Tenth 10:1 = 6.25 min/K --- 1.56 K

Eleventh 10:1 = 6.12 min/K --- 1.61 K

Twelfth 10:1 = 6.05 min/K --- 1.64 K

Rest day tomorrow! I will get in 2 weekday runs 10:1 (either x3 or x4 depending on how much time I have before work). I want to get an LSD through Tommy Thompson Park but will do that when there is less humidity. Next race...Midsummer Night's 15K Run (begins at 6:30 pm on Satruday, August 16, 2008). YTD = 613.69 K :-)

As I write this Blog entry, my little man chose to sleep beside me -- on top of my running shoes! He usually naps on the floor to my left or on my bed -- but never in front of me -- must be since I have the fan turned behind me or he likes the smell of my shoes. He's now snooring!