Freethinker ~ Freerunner

Long run.  A beautiful 54 degrees out.  I wish it was like this year round.  8:02 AP.  Average heart rate 150, max 170.  I could have run this one a little faster since my heart rate zone for this run was to be between 152 and 172.  

Kevin ran 11 with me.  He loaned me his calf compression sleeves, because he said they prevent soreness in his calves.  I will try them out this week.  

First 10 miles AP 8:07.  Last 5 miles AP 7:51.  

AM:  6 miles recovery.  8:32 AP.  Heart rate: Avg. 148 Max 165.  I did not check the temperature when I ran this morning probably because I overslept and rushed out the door.  I can say this; it was hot!  Because I overslept I did not get out the door until about 7:40 when the sun was already up.  At noon as I type this post it is already 90.  I made sure to keep my heart rate below 52 to stay in the proper zone.  I found the heart rate training zone to be helpful this morning because I probably would have run a little too fast at certain times if I was just going on my usual recovery pace.  Monitoring my heart rate especially helps me to see how much more effort goes into hills than flat territory.  I'll be running another 4 this afternoon.

I meant to test out the compression calf sleeves that Kevin loaned me, but I forgot all about them since I overslept.  I will put them to the test when I finish my workout today with my 4 miler closer.  Ha!

PM: 4 miles at recovery pace.  8:19 AP.  91 degrees.  Average heart rate 142, max 1160.  I waited until the sun was down so the temperature was not a big deal.  I got busy before I left and did not give myself enough time to put on the compression sleeves, ergo I have not yet tested them.  They are actually a bit of a pain in the ass just to put on.  I didn't time it earlier today, but I think it took me about 3 or 4 minutes.  With the sun setting and me running short on time, I did not stop to do it.  I will wear them for sure on my 15 MLR tomorrow for sure.  I know at least two are anxiously waiting to get a report...LOL. 

MLR - 15.  8:29 AP.  72 degrees at start and very humid.  About 67%.  Average heart rate 156, max 181. 

I knew this was not going to be a great run when I was sweating and feeling fatigued by 3 miles in.  For some reason I felt really tired and like I was sweating too much for the conditions.  I had the wind at my back the first half.  When I turned around I could feel a nice breeze, and it felt to me like the temperature cooled a bit.  This helped me on the second half, but by then I was way to fatigued to drop to my goal pace of 8:00 minute miles.  I was sprinkled on just before the the half way point, which also helped cool me down.

I wore the compression sleeves for my calves.  I'm not sure if this is the best run to really gauge their effectiveness since I was not able to run very hard for the last 5 miles.  The only thing about them so far that I don't like is they are a pain in the ass to put on and take off.  I almost didn't get the left one off this morning with my tired legs and body. 

Recovery run.  6 miles.  8:52 AP.  Slight drizzle for about half of this run.  It felt nice.  

Tempo run.  12 miles w/ 7 at lactate threshold pace.  65 degrees.  Humidity in the 90's. 

It is still too warm for me.  I'm ready for the cooler temps, and I'm ready to stop sweating before I'm even through my warmup.  I failed to hit my pace goal for my lactate threshold pace, which was 7:00 per mile.

3 at warmup pace: 8:27

7 at lactate threshold pace: 7:12

2 at cool down pace: 9:13

I really wish I would have hit my 7:00 minute pace goal, but I think the MLR on Wednesday really took a lot out of me this week.  And I think I'm still recovering from having taken a week off.  Fortunately I'm only running 5 easy tomorrow.  I hope to recover fully for 22 on Sunday, which will be my longest run on training cycle. 

Recovery run.  5 easy.  AP 9:22.  67 degrees. 92% humidity. 

It is still to warm and humid for my liking, but the forecast for this Thursday has a low of 47.  It looks like we may finally be about to break into some cooler weather.