Great run day for me- and everyone in the group. Mike W is showing great fitness and flying. Kay looks amazing and strong and should rock at IM Canada. BJ made a few adjustments since the video analysis and is immediately faster at the same HR.
For my own run- I felt great today and I finally feel the 'shift' in my fitness. I warmed-up 6 miles then ran 4 miles at my AeT HR (or my marathon race HR) and ran 22:36. 5:39 pace at HR 163, so a few beats below my marathon HR (and ~15 beats below LT).. This is a great sign for me- 18 weeks out from my race, at altitude, not rested and I'm hitting just near my goal pace at a lower HR. I say 'near' my goal pace as Canova believes that 97% of goal pace and you're building race specific endurance. 3% of my goal pace is 10" (97% is 5:40 per mile).
The adjustment for altitude is a tough one to figure. Alan has told me- for shorter efforts- to try to hit goal pace and not use an adjustment. The general rule of thumb ranges from 4"-10" per mile slower at altitude (ie: my 5:39 pace at altitude is 'worth' 5:35-5:29 pace at sea level). For my last couple of marathons I tried to train with an adjusted pace and I think this was a mistake. This time around I will try to run at my goal pace for Vegas which is 5:30 per mile.
pm) 8 miles- I ran through a blood sugar low which I have often thought doesn't really feel bad. Kind of a euphoria. The colors get brighter and my legs and arms feel numb... there was time when I would have paid good money for that feeling. After about 5 miles I ran straight out the other side and felt phenomenal.