Freethinker ~ Freerunner

Marathon Pace run with 12 miles at GP.  Total AP 7:07.  30 feels like  24.  

I feel awesome!  I was not sure exactly how this run was going to go since I missed my last tempo run due to weird injuries that sidelined me for about four days.

First four miles warmup: AP 7:40

Last 12 miles at marathon goal pace or better (7:00):  AP 6:54

I feel really good about this workout.  I have missed way too many runs and other workouts, including a long run this cycle which broke one of my cardinal rules.  I have a long list of life event things getting in the way, but I'm putting all that behind me and I am going to focus like a laser on making 100% of the rest of my runs and workouts.  I feel like with my current level of fitness and with good weather in Oklahoma City I have a real shot at attaining my coveted BQ.  

General aerobic run of 9 miles at an 8:03 AP.  WINDY!  39 feels like 31.  14 mph winds. 

My legs were still quite sore from the pace run Sunday morning.  It didn't help that I only got 5 hours of sleep last night.  Between ten hour days at work and preparing the house for our renters, sleep has been made a low priority.  Thankfully we are just about finished with the make ready process and will sign our tenants on Saturday morning.  

V02 Max workout.  9 miles with 6 800's with 400 jogs between repeats.  27 feels like 21.  

I actually used half miles and quarter miles for my intervals, but I figure it should be close enough.  

My 800's:  3:10, 3:02, 3:00, 3:05, 3:09, 3:09

My legs still felt a little sore from the pace run on Sunday.  I keep reminding myself that it is during these grueling high mileage weeks sprinkled with quality workouts that builds the endurance to go 26.2 in under 3:05. 

Recovery run.  37 feels like 32.  I dressed way to warm somehow.  I should have worn shorts.  

My legs feel fully recovered from the past weekend and interval run yesterday.  Onward!

MLR.  7:33 AP.  45, feels like 39.  Shorts weather is back!  Woohoo!  

I looks like it's going to be a nice couple of days.  I felt really good this morning.  I'm liking this recovery week.  I actually had to hold myself back during this run.  I was tempted to run the last half at marathon pace.  

General Aerobic run of 8 miles with 10x100's.  

52 feels like 52.  Actually it feels like spring. 

I think my overall endurance has improved since training last Fall.  My heart rate range for this type of run should be between 144 and 166.  I averaged 153 even running at a 7:31 AP.  I will need to go back and look at the data, but I believe I used to have to run closer to 7:50 or 8:00 AP to keep my heart rate down near 153.