Just Keep Runnin'

Training this week calls for a 4-mile tempo run and a 15-mile steady run at MP+10%.  Since Saturday is a 5k or 10k, I thought I would get the 15 miles in today.

 It felt pretty good.  It didn't seem quite as cold this morning as other days (I don't think the heater ran at all last night) but it was never warm enough to remove the gloves or beanie.

Distance Time HR Time per Mile (if not 1 mile)

15 2:02:56 152/171 8:12

8:25.5 139  About half way up hill

8:20.6 148  At sign between trees and church

8:15.9 152  Where the canal meets the road

8:04.0 151  At the cross walk

0.25 2:07.1 153 8:28.4  TOU 20-mile mark           

2 16:25.1 153 8:12.55  TOU 18-mile mark

8:30.8 147   TOU 17-mile mark

0.25 2:09.8 151 8:39.2         Turn around point

0.25 2:04.1 146 8:16.4  TOU 17-mile mark

7:52.0 151  TOU 18-mile mark

2 16:42.6 154 8:21.3  TOU 20-mile mark

0.25 1:53.6 150 7:34.4 At the cross walk

8:17.5 155  Where the canal meets the road

7:41.0 155  At sign between trees and church

8:23.9 159  About half way down hill

 7:43.2 154  Home

Distance Time HR min/mile (if not 1 mile)

9 miles 1:15:05 152/166 8:21

8:29 143

8:21.5 149

8:28.6 152

8:17.2 150

0.5 4:23.1 155 8:46.2 - turn around

0.5 4:04.3 151 8:08.6

8:33.1 156

7:52.8 155

8:46.7 157

7:49.1 154

Standard run through Logan, Providence to Milleville Welcome sign.  Kept it slow today.  I may have what my daughter had last Friday/Saturday - I hope it doesn't slow me down.  She got over it really quick.  Stomach pains for a day, 1 incident in the night, then Saturday she seemed fine, but we didn't let her go to a birthday party...

Distance Time HR min/mile (if not 1 mile)

9 miles 1:16:08 149/162 8:21 - 1:03 longer than the other day but HR was 152/166

8:34.3 139

8:14.3 148

8:37.4 147

8:16.8 148

0.5 4:32.0 150 9:04 - turn around - 38:14.9

0.5 4:05.1 149 8:10.2

8:51.7 152

8:09.8 151

8:54.7 153

7:52.3 154

I think I've put in too many miles lately.  The front left side of my right patella has been irritated for a few days...

1.1 mile warm up in 9:23 158/171 8:32 per mile

3.1 miles 183/193 6:32 per mile

6:18.9 182 hr

6:46.9 185 hr

7:12.17 6:33 per mile  187hr - max heart rate in this mile