A clydesdale no more!

Warmed up with 3 easy miles.  Ran 4 miles at tempo pace.  Wanted to run around 6:22/mile which is a 6:30/mile effort on the course that I was running.  Splits were: 6:21, 6:22, 6:19, 6:25.  Felt pretty good throughout the run.  Heart rate gradually increased starting at 166 during the first mile, 169 during the second, 172 in the third and finished at 175.  I was hoping that I could keep a more steady heart rate.  I think that this means that I was running at closer to 10K pace than at LT.  I've discovered bone spurs in both my feet and they were bothering me more than usual during the 2 mile cool down.

Total Time:  1:04:41 (7:11/mile)

Avg HR: 157

Ran up to and along Orchard drive.  The first few miles are a very gradual incline followed by a gradual decline.  Just wanted to maintain a comfortable effort.  Ran the last mile in 6:28 just for fun.  Form felt a little "clunky" for much of the run but the last mile felt better.

Total Time: 1:05:39 (7:23/mile)

Avg HR: 152 

Easy recovery run.  Wind started to kick up on the way home.  Looks like the temps are going to plummet for the next few days.  Other than a little soreness in the left calf, everything felt pretty good.

Total Time: 47:22 (7:54/mile)

Avg HR: 143 

It was cold and rainy this morning.  I want to start doing a little speed work each week so I ran up to the Viewmont High track (3.4 miles).  I'm easing into the speed work so I only did 6X400 with 200 jog in between each.  Wanted to keep each below 80 seconds.  Splits were: 75, 78, 79, 78, 79, 80.  Rested for a minute then ran 200 in 35 just to get to the other side of the track.  The last 400 started to hurt and I'm not sure how many more I could have done.  The rain really started coming down halfway through the workout which squashed any desire to put in extra repeats.  Cooled down with the run back home.  Even though it was starting to hurt, I think that it would have really helped to put in a few extra repeats.  I need to work on the mental aspect more than anything else.

Total Time 1:10:30 (7:45/mile)

Avg HR: 146 

I woke up feeling very groggy this morning. I'm not sure what the problem was but it was probably my body trying to get a little extra sleep.  It was colder than I expected this morning and I wished I had worn gloves.  My hands were freezing most of the run.  Felt like I was sleep running for the first half then picked it up and felt better the second half.  Last few miles were in the low 7's and finished with a 6:50 mile.

Total Time: 1:06:58 (7:26/mile)

Avg HR: 151 

Started out with very little energy.  My legs felt heavy and I just couldn't get them to move.  Things improved at the turn around point but my legs never really felt very springy.  Ran the 11th mile in 6:34 just to get used to 1/2 marathon pace on tired legs.  

Total Time: 1:32:33 (7:43/mile)

Avg HR: 147