I emailed Bill (my coach) my recent 5k race result heart-rate. He told me what I had expected. I am slower by about 30 seconds per mile at Lactate Threshold and my heart is revving just a bit higher. In other words, I am out of shape from my peak form earlier this year! Hopefully, after working hard at it for the next couple of months, I will start regaining my form!
It is so much easier to run on the dirt path near the canal than it is to run on the street. I ran this morning on a gorgeous sunny day by 44th and Campbell. It was a 10+ miler for 90 minutes but it felt very smooth and easy. My heart-rate was in level 2 zone for the entire run and my pace averaged around 8:40.