7.14 mi, 1:01:54, 8:40 avg, HR 130 avg, 143 max
Ran at Longleaf with the Striders, out and back on Starkey Blvd bike path. The first 3 miles were under MAF range (121-131), with the 4th mile at 132 bpm but at an 8:10 pace which is by far my fastest MAF mile (132 seemed close enough). Stayed close to the same pace so I could later look to see how high my heart rate would go - next two miles at 8:23 and 8:17 with HR of 137 and 140 - still not too far off.
Let rate come back down for the last mile (back down to 131) but came in at a pretty quick (for MAF) 9:01.
Cooler temperatures helped (high 60's).
Boys have Cross Country District Championship this afternoon which will be run at McKethan Lake Park in Brooksville. It's a fast course with two loops around a small lake on an asphalt trail (Red Mule 5K is held here where I have run both 19:5x's and 18:5x's).
Thomas was originally not going to run this one as they are only running the top 10 runners between varstity and JV. Thomas was often 11th or 12th between all of the Mitchell HS kids, but a spot opened up this past week and also because he continued to go to practices once they became optional for JV, coach picked him. So, this will be the first race where Andy and Thomas are running together.