Today was absolutely lovely with plenty of sunshine and cooler temperatures in the low 70’s. I headed out on my long run for 10 miles. Quickly I learned that plenty of sunshine can make 72 degrees seem much hotter than I had thought. Over all my run went very well. The best part was that I was able to keep my heart rate down and pick up my pace. I think I am going to create a new term – ROLF. Swimming has SWOLF so why can’t running have a score to strive to improve? Keeping in line with the golf score analogy, ROLF would be the sum of average heart rate plus average pace per mile. I don’t know if it will catch on, but for my long run I am currently at 141 (128 + 13) for my score and I want to get to 136.5 (125 + 11.5). Something to strive toward.
After my long run I did 8 excels for 20 seconds each with 20 seconds recovery. After running 10 miles I took time to stretch out and then headed to the road that goes over a dam in my neighborhood. It is nice and flat to run across. I was surprised at how fast I could go, even for just 20 seconds, after running 10 miles. My fastest pace was 6:18 minutes per mile and my fastest steps per minute hit 99. What amazed me was how many runners I know that run in the 6:00 to 7:00 pace for long courses. For me it took all I had to reach that pace and it was only for 20 seconds. I truly respect runners who are able to run at that pace. If I can race long races under 9:00 pace I will be very happy.
As the Olympic games continue, each day brings thrills and surprises. Swimming is one of my favorite sports to watch and we have had plenty of thrills and surprises in just two days. As I started typing this evening I took a break to watch the televised presentation of the medal ceremony for the women’s 100 meter butterfly. Dana Vollmer not only won gold, but she broke the world record. Talk about talent. I must admit, every time I hear the USA national anthem, I get choked up with a tear or two when “Oh, say does that star-spangled banner yet wave o’er the land of the free and the home of the brave!” The best part was watching Dana sing along. I enjoy watching all athletes from every country compete and give it their best. Seeing my fellow country men and women win gold makes it even more special. Go World.