A clydesdale no more!

It was raining quite a bit as I started but it eased up after a couple of miles. Started with 2.25 miles warm up at 8:30/mile pace (HR=141). Ran 3 miles at tempo pace. First mile is mostly flat (20 ft incline followed by 15 foot decline). Hit it in 6:32 and was feeling kind of nauseous. Second mile started out flat then ended with a 1% decline (6:27-nausea gone). The last mile continues the 1% decline until the very end where I finished going up an overpass. About 1/3 of the way into the last mile, my pace was about 6:40. Bumped it up and finished the mile in 6:30. This was going to be a 4 mile tempo run but I could start to "feel" my right calf. Since I don't have any races planned for a while, I am being a little extra conservative. Average heart rate for the tempo miles was 171. Finished with 2.05 miles at 8:25/mile pace.

Avg HR = 157

Total Time = 55:56

I have become too comfortable with the 7:45-8:00 GA pace. I intend to start running my general aerobic runs at 7:30/mile. Started out with a slow, uphill mile and was in the hole 20 seconds. Ran miles 2 and 3 right on pace then made up the entire 20 seconds on the fourth mile. Maintained the faster pace on mile 5 then backed off on mile 6. For some reason, the 6th mile of this route is always slow. There is a portion with a slight downhill and the rest is flat but I just can't hold my pace on it. Picked it up a little for miles 7 and 8. Overall, I felt good.

Average HR = 157

Total Time = 59:05

Very easy recovery run. Did the usual recovery route (past the golf course and back). Right calf and left ankle a little sore.

Avg HR = 140

Total Time = 50:32

Ran from home to Bountiful Blvd (4.25 miles with 900 ft elevation gain) and back. I usually stretch this run a little further but was short on time this morning so I cut 2 miles out of the run. Going up was a little more work than usual. At the 3 mile mark (half way through the big climb) I just stopped. I have no idea why I stopped. I didn't consciously do it. It was very odd. After about a minute I continued up the hill. Heart rate peaked at 175 during the climb. Felt very good and in control coming down. My form usually gets a little sloppy on the way down but it was a lot better this time.

Avg HR going up = 162

Avg HR coming down = 149

Time going up = 36:25

Time coming down = 30:31

Relatively easy run. Legs are a little dead from yesterday. Instead of doing a recovery run, I ran an easy pace on a route with a decent elevation gain (300 ft over 2 of the first 3 miles). Legs felt heavy and right ITB is a little sore.

Avg HR = 140

Total Time = 53:12

Felt pretty good today. Ran a little faster than I usually do for long runs and felt pretty good doing it. I got a couple of hours more sleep last night which might have been the reason. Ran the last mile in 6:37 to get the overall average below 7:30/mile.

Avg HR = 157

Total Time = 1:33:28