2 miles Easy in 16:38 (8:19/mi, avg HR 142) warmup. 10 miles Steady
State in 1:09:14 (6:55/mi, avg HR 171) with splits: 7:02(up), 7:13(up),
6:56(up/down), 6:33(down), 6:42(down), 7:13(up), 7:19(up), 6:58(up/down),
6:39(down), 6:35(down). 2 miles Easy in 16:26 (8:13/mi, avg HR 150)
cooldown. Decided on an out-and-back course, 2.5 miles uphill, 2.5 miles downhill, times 2, for the Steady State portion. This was partially to avoid the more icy sections of the road, but it's also about time for me to get over my trepidation of loop-style courses. There is something about loops that is difficult for me mentally, so better start dealing with this in practice. Today's effort seemed much more reasonable for the pace and distance. Kept a good 3-3 breathing rhythm for all of the 1st half, and only found myself in a 2-2 for steeper uphill sections of the 2nd half. My first half split was 34:29 and my second half was 34:45, so I slowed a bit but not horribly. Plus, my legs were *not* complete jello by the end of the run, a bonus. Unfortunately, my streak of needing a restroom (desperately) at the end of the SS portion continues, and the last mile of the SS was a bit uncomfortable due to some gastro-distress. All in all, a good run for a workout I tend to find harder than most. Brooks Adrenaline (Yellow) - 202.5 miles. | 