20 Miler Complete

Went out with the Vertical Runner Training group at 7am running most of the Akron Marathon Route.This was a typical VR group (very fast) but there was also the NEO FIT group which were a mixture of faster than me or slower than me which meant I ran by myself most of the time. Since this was a base pace run, it was very important to me that I not stay with someone that was not running my pace due to wanting to have company. At the start it was great to see some running friends I haven't seen in a while Red, Bob, Mike, Don, Kurt while on the Towpath saw ESpeed and Barb 2 very speedy women. Ran with music till about mile 5, then just decided to enjoy the day without it, there were lots of runners, walkers and bikers all around me this was a big difference from last week's 18 miler were I only saw 2 other runners. I made 2 wrong turns , first getting onto the towpath and second getting out of the towpath both times went with the wrong runner, oh well. Also unlike last week's 18 miler I did not stop the Garmin when I stop for water, traffic or crowd in downtown Akron. With the different groups running, there was water stops along the way (thanks to them all) and I think people from the Akron Marathon were out again today giving out Powerade. Deb through to for had her usual runner's survival pack in front of her house but I was fine so decline and kept on running. Also, about mile 12 was when I started running with Jane, I was about to pass her and another lady she was running with and she decided to come along with me, training for Columbus not Akron, we stayed together till the end. Great run, feel great, made a quick stop at work to make sure things were fine had no problem climbing the stairs, got home, ice bath and nap Activity Route: -- Elev. Avg: 943 ft Location: -- Elev. Gain: -7 ft Date: 08/28/10 Up/Downhill: [+1459/-1466] Time: 07:14 AM Difficulty: 4.4 / 5.0 Performance Distance: 19.68 miles Time: 3:32:00 Speed: 5.6 mph Pace: 10' 46 /mi Heart Rate: 153 bpm (Avg) Calories: 2533 192 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.02 mi Zone 4 163 - 184 0h 03m 1%  0.27 mi Zone 3 143 - 163 3h 26m 97%  19.33 mi Zone 2 122 - 143 0h 12m 6%  0.91 mi Zone 1 102 - 122 0h 00m 0%  0.00 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 48 -0' 58 6.1 +0.5 153 +17 ft 2 9' 55 -0' 51 6.0 +0.5 153 -164 ft 3 10' 30 -0' 16 5.7 +0.1 154 +72 ft 4 10' 08 -0' 38 5.9 +0.3 149 -69 ft 5 10' 23 -0' 23 5.8 +0.2 150 -32 ft 6 10' 11 -0' 35 5.9 +0.3 153 -10 ft 7 10' 10 -0' 36 5.9 +0.3 151 +6 ft 8 10' 49 +0' 03 5.5 -0.0 148 -17 ft 9 10' 22 -0' 24 5.8 +0.2 150 +7 ft 10 12' 57 +2' 11 4.6 -0.9 148 +59 ft 11 12' 54 +2' 08 4.7 -0.9 154 +131 ft 12 10' 59 +0' 13 5.5 -0.1 148 +10 ft 13 11' 11 +0' 25 5.4 -0.2 149 +19 ft 14 10' 40 -0' 06 5.6 +0.0 154 +3 ft 15 10' 59 +0' 13 5.5 -0.1 155 +63 ft 16 12' 52 +2' 06 4.7 -0.9 155 +17 ft 17 10' 33 -0' 13 5.7 +0.1 152 -101 ft 18 11' 01 +0' 15 5.4 -0.1 151 -39 ft 19 11' 20 +0' 34 5.3 -0.3 159 +29 ft end 10' 11 -0' 35 5.9 +0.3 158 -26 ft Versus average of 10' 46 min/mile

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