A clydesdale no more!

Viewmont High track. Warmed up with 2 easy miles then ran 12 X 400m with 200m recovery jog between each. McMillan's calculator says I should run these between 83 and 88 seconds so I was shooting to keep them all below 83. Here are the splits:

77 (new pace - didn't know how fast to run)

81

80

82

81

81

81

82

82

80 (I was going to stop at 10 so I pushed to hit exactly 80)

83

80

I started to hurt towards the end but it wasn't too bad. My biggest weakness seems to be giving in when I start to hurt. These really aren't long enough to build that mental toughness (or I didn't do enough of them). I think that 800's will be better for me to practice working through the pain. Cooled down with 1.5 miles to make it an even 8 for the day.

Avg HR = 152 (peaked at 177 during repeats)

Total Time = 1:00:49

Felt lousy this morning so I didn't want to go too far out of my comfort zone. After the usual slow first mile, I starting feeling better so I picked up the pace. Ended up being a good run and the slightly faster pace was very comfortable.

Avg HR = 149

Total Time = 59:23

Didn't feel very well when I woke again. Not sure if it is a bug coming on or just fatigue/stress/etc. Ran an easy 5 miles because I typically feel better after running. The pace felt pretty slow but the splits were faster than my previous recovery days.

Avg HR = 145

Total Time = 38:31

Decided to see how my body would respond to doing both speed and tempo runs in the same week. Warmed up with 2.25 easy miles then ran 5 miles at tempo pace. I've been running 6:30/mile for my shorter tempo runs but I think that this is a little too fast. Plan was to keep the splits somewhere between 6:35 and 6:40. Averaged 6:33/mile and the splits were:

Mile 1 = 6:35

Mile 2 = 6:35

Mile 3 = 6:25 (a little extra downhill)

Mile 4 = 6:39 (got lazy and wasn't paying attention to my pace)

Mile 5 = 6:31

Avg HR = 159

Avg HR during tempo = 170 (peaked at 178 towards the end of mile 5)

Total Time = 1:05:58

Legs are a little fatigued so I didn't want to push too hard today. Ran to NSL then up to Orchard Drive then looped back home. I haven't run this route for a while and I forgot the distance. It was 1 mile further than I planned on running. There is a slight elevation gain for the first 6 miles then drops the last 2 miles. The uphill portions took a little more work than I expected. Felt good coming back down the last 2.5 miles.

Avg HR = 156

Total Time = 1:06:59

Over slept again so I was limited to 90 minutes running. It was too wet to run the Farmington Bay route so I just stayed on the roads and ran the Target loop. Legs are still a little tired but I was able to hold a decent pace most of the run. The first 3 miles were a little slow but once I warmed up I was able to hit 7:30/mile or faster for the rest of the run. This pace is now very comfortable. It feels like 8:00/mile pace used to feel. Ran 11 miles and realized I had a few extra minutes before Amy had to leave for work. Went back out to put in 2 more miles. The rain really started to come down. I was soaking wet when I got home and it felt great. I love running in the rain.

Avg HR = 152

Total Time = 1:38:05

Avg Pace = 7:33/mile