Freethinker ~ Freerunner

22 mile long run.  New PR!  8:03 AP.  65 degrees. 82% humidity.  Average heart rate: 153, max 179.  179 went over my recommended range of 172 for long runs.  I feel really good after this run.  I finished the final 4 miles at a pretty much faster pace than the first 18.  I probably should have run a little faster than I did, but I came away feeling really strong.  I think I will have good quality workouts the rest of the week. 

Kevin ran about 16 with me.  He just put a bid in on a new house on near the Creek Turnpike and county line.  It is larger and it sits of five acres, but the best part for him is the close access to the trail.  He will no longer have to drive 7 miles from his house to meet up with me every weekend. 

VO2 Max run.  9 miles.  6 600's at 5k pace.  74 degrees.  40% humidity.

Alisha and I worked on our budget until late last night, this I was not able to run early this morning.  I had two dentist appointments this morning the first of which was at 8:45, which took until about noon before I made it home.  I got my crowns on today, and aside from some minor adjustments that still need to be made this 27 month process is now coming to a close very soon.  I bring this up because it all delayed my usual early morning run until about 12:15 today in the warmer temperatures.  Since I had lain my clothes out the night before I mistakenly wore all black when I should have worn white.  I also ran the trails and I should have made my way to the track for my 600's.  There are no such things as flats out here unless you go to the track.  

600's:  AP: 2:24 (Goal of 2:20, but I'm happy since there were hills)

2:24, 2:21, 2:26, 2:23, 2:27, 2:26

I jogged for about 2 minutes between each repeat.  I ran 3 miles to warmup: AP 8:07.  My cool down was 2.88 miles.  9:07, 8:32, 7:08.  I was spent after the last 600 repeat.  Overall AP 7:55.   

MLR.  AP 8:01. 49 degrees.  94% humidity.  It felt great out this morning.  

AM:  Recovery run with 6x100 strides.  55 degrees.  88% humidity.  8:39 AP.  My legs are pretty sore from yesterday.  Hopefully I can run that off with 4 miles after work.  

PM:  Recovery evening run.  8:05 AP.  67 degrees.  56% humidity.  I got 4 miles in after work just before sun down.  I felt really energized and actually had to remind myself that this is a recovery run and to slow down.  I kept my heart rate under 155 beats per minute so I think I did alright.  

Recovery run.  8:19 AP.  Nice and chilly 56 degrees with cool north winds and a light misting near the end of this run.  The switch flipped on the weather.  This Sunday morning conditions look to be wintery at 35 degrees.  It is time to test cool weather running gear.