2 warm-up. Then 8 mile tempo in 52:06 (average 6:31 pace) . Average HR 157/ max HR 171. At 8200+ feet altitude.
No altimeter but this route has maybe 1300-1400ft of climbing which makes it a moderately hilly course for where I live (ya, I know. But if you've been up here you might agree that a moderate hilly route up here is still pretty damn hilly)... and with all the downhills it was impossible to hold a steady, high HR with out destroying my knees. I also wanted to keep my max HR down so I capped it at ~170 and tried for just a moderate effort. It was kind of chilly (43 degrees) after last nights rains which helped keep my HR down.
This was a fairly bad ass run for me in regards to pace and HR considering the altitude and elevation change. I may be finally shaking off the endochrine system fatigue (?) from Jemez.
A point of possible interest for some people is that this workout could serve very effectively as a 'field test' for lactate threshold. Rather than go to a lab and pay $100 to pin point a moving target (our LT changes daily) one could do this session weekly as a workout and also learn how to estimate lactate threshold. You certainly wouldn't want to perform this on a hilly route like I did today, the flatter the better for this because you need a steady and consistent pace/ effort. I would also recommend you do this more as a progression run. Often times an athlete will start too hard and end up dropping off near the end. By simply holding HR ~5 beats lower (for the first ~30:00-40:00) than you think you can average, you will have a more even effort. Then make the last ~20:00 at a best effort. After the run, add about 5 beats to the average HR to get an estimate of lactate threshold HR/ pace. This can help a ton in determining appropriate training intensities if you aren't racing often.
And I do not see how it is possible that people are overlooking the fact that three of the top 4 guys at Western States yesterday HAD BEARDS! And it was damn near top 3... Nick was a minute off of 3rd place. I don't see how any level headed ultra guy would not include a beard in to his training regime after this. And I have no doubt that Mr Jornet would have won had he been able to grow a beard.