Bret

PM - 12 mile "long" run on the treadmill in the evening.  Busy day. 

PM - 8.5 miles on the treadmill at 70% HRR aerobic effort.  

Looked at max HR efforts in races over the last 4 weeks.  I had a VO2 Max test over 6 years ago at a lab and the MaxHR was 184 bpm in the test.  I had been under the assumption that my max HR has probably declined over the last few years with my age - but the data from these races is showing 185-187 as max HR efforts in mile and in the 5k I did recently.  (Obviously there could be accuracy issues with HRM - but I also looked at HR efforts for 6 months or so as well - and it is consistent).   Given the recent results - it may be that my max HR has not actually declined at all or very little.

So I am using 184 as my max in order to calculate my HRR numbers for training efforts.  

The last several months I have been doing mostly easy efforts well below 70% HRR.  Also the mileage has been limited to 35- 50 mpw.  My concern and focus has been with being able to run enjoyably and injury free.  However, only so much can be gained in aerobic fitness at those intensities/efforts.  I would like to find out if more training at higher intesities and volume at my age will still result in improvements in fitness and race times.  

I think - though I could soon find out I am wrong - that the last 6-8 months of that type of effort may have gotten my body a decent starting point from which to transition to more volume at more substantial efforts - albeit still mostly aerobic.  We shall see.  Hope nothing breaks...

AM - 3 miles very easy with Finn before work - with an extended amount of stretching and rolling afterwards.  Feeling quite sore the last two days.  

PM - 8.5 miles at lunchtime outdoors.  Too warm/hot to be an enjoyable experience at that distance.   

PM - 9 miles on the treadmill at lunch at aerobic pace.  Heading up to Minneapolis for business this afternoon.  Second run is a question mark.  

AM - great running this morning in Minneapolis around Lake Calhoun and Lake of the Isles - per the suggestion/request of Rob Murphy.  

AM - 4 miles with Finn on a rainy/wet morning back at home.  

PM - treadmill tempo at high aerobic zone effort.  Total of 8 miles with about 5.5 of them at tempo.

PM - 10 miles on the treadmill.  Had wanted to run outdoors but the heat and humidity changed my mind.