Just Keep Runnin'

AM  12.6 miles - average heart rate was 154 bpm.  Average pace was 8:00.  8 seconds faster than Tuesday, but 1.4 miles further.

2.3 miles @ 7:54. Ran hard up the hill - max HR was 177, easy down.

2.2 miles @ 7:53.

1.85 miles @ 7:44.

1.85 miles @ 7:59.

2.2 miles @ 7:56.

2.3 miles @ 8:30. Ran easy up the hill and down the hill - max HR was 163.

PM  Volleyball

AM  Swimming - 34 laps in 1 hour - 2 more than last week in 5 minutes less.

7:49 per mile

7:57 first half - 153 bpm

7:41 second half - 158 bpm

After driving all night Sunday to come down to NRU, it was nice to get a good night rest and get a run in.

7:40 miles 158 bpm

Treadmill 2% incline

162 bpm

At 48 minutes, speed up, eventually to 12 mph - held'til the legs said "back off" - max HR 193.

8:20 per miles. Took it easy (it was very cold)

1:15:00 154 bpm

Treadmill 2% - 6.5 mph - 9:14 / mile.

Worked on breathing to control my heartrate  the first half hour.  Total average was 158 - 4 less than Monday in the same conditions.

2 hrs = 8:17 miles 158bpm ave, 173 max

2.3 in 18:30 154

1.95 in 15:44 159

8:29 156

8:20 156

8:39 159

8:00 161

8:10 158

8:22 160

1.95 in 15:58 158

2.3 in 19:44 160

8.5 miles in 64.5 minutes.  2x2 miles with half mile recovery in the middle.  Felt good - 164 average hr, 186 max - during last tempo mile.

mile times / heart rate

8:08 / 142hr

8:13 / 151hr

6:58 / 170hr - tempo

7:00 / 172hr - tempo

4:20 / 156hr - recovery - 1/2 mile

7:07 / 175hr - tempo

6:22 / 181hr - tempo

8:35 / 170hr

7:44 / 162hr

1:16:30 149 / 165 8:30 miles

Mile time / Ave HR - description of route

8:40 / 136 - 0.8 flat, 0.2 uphill - steep

8:18 / 147 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

8:31 / 151 - 0.8 gradual uphill, 0.2 gradual downhill

8:00 / 152 - 0.4 gradual downhill to flat, 0.3 uphill, 0.3 downhill

8:28 / 152 - 0.5 gradual uphill to flat, 0.5 flat to gradual downhill - halfway through turnaround

8:55 / 154

8:03 / 151

9:18 / 151

8:17 / 150

I got up a little earlier this morning and tried to keep my heart rate below 154, shooting for 148.  There were a few blocks every so often that it was too dark to read the HR monitor, so it crept up to 155 often, 158 twice, and 165 during the second to last mile during the steep uphill...  Felt great, almost rejuvenating even though it was slow...

9 miles in 67.9 minutes.  I was running this one just to run.  I didn't hold myself back, and I didn't push myself either.  I wanted to see how each mile went and what my heart rate was without keeping it in check.  Unfortunately, the start button was inadvertently pressed while it was in my pocket on my way to work.  I did check my time at mile 1 (7:36) and the end, and my heart rate at the top of two hills - 174 and 179.  Other than that, I don't know what happened :(   

72:12 - 8 minute miles...  154 hr.  It keeps getting colder.  A long sleeved cotton t-shirt, a beanie, mini wool gloves and thin pants might not cut it anymore.  If I put in 16 miles tomorrow (like I plan to) this will be the most miles I've ever done between Sundays...

2:21:33 ave/max hr = 165/181 8:03 minute miles

I ran up Logan Canyon to mile marker 469 after 1pm - it was a little warm, but not too bad.  I had a tail wind the last 2-3 miles up and headwind the whole way back.  This run was supposed to be a 16 mile progression run, with the last 40 minutes gradually speeding up to marathon pace (for the last 10 minutes)  I would like a BQ which is about a 7:15 pace - which I held for longer than I was supposed to - the last 2.8 miles at least - closer to 20 minutes.

Time Distance Ave HR min/mile (if different than 1 mile)

10:25 1.25 153 8:20

4:28 0.55 159 8:07

8:51 163

16:44 2 163 8:22

8:17 162

8:14 163

8:23 161

8:09 163

8:15 162

8:32 162

7:57 165

7:59 166

7:55 169

7:37 171

6:48 175

3:50 0.55 177 7:07

9:04 1.25 177 7:15

Training this week calls for a 4-mile tempo run and a 15-mile steady run at MP+10%.  Since Saturday is a 5k or 10k, I thought I would get the 15 miles in today.

 It felt pretty good.  It didn't seem quite as cold this morning as other days (I don't think the heater ran at all last night) but it was never warm enough to remove the gloves or beanie.

Distance Time HR Time per Mile (if not 1 mile)

15 2:02:56 152/171 8:12

8:25.5 139  About half way up hill

8:20.6 148  At sign between trees and church

8:15.9 152  Where the canal meets the road

8:04.0 151  At the cross walk

0.25 2:07.1 153 8:28.4  TOU 20-mile mark           

2 16:25.1 153 8:12.55  TOU 18-mile mark

8:30.8 147   TOU 17-mile mark

0.25 2:09.8 151 8:39.2         Turn around point

0.25 2:04.1 146 8:16.4  TOU 17-mile mark

7:52.0 151  TOU 18-mile mark

2 16:42.6 154 8:21.3  TOU 20-mile mark

0.25 1:53.6 150 7:34.4 At the cross walk

8:17.5 155  Where the canal meets the road

7:41.0 155  At sign between trees and church

8:23.9 159  About half way down hill

 7:43.2 154  Home

Distance Time HR min/mile (if not 1 mile)

9 miles 1:15:05 152/166 8:21

8:29 143

8:21.5 149

8:28.6 152

8:17.2 150

0.5 4:23.1 155 8:46.2 - turn around

0.5 4:04.3 151 8:08.6

8:33.1 156

7:52.8 155

8:46.7 157

7:49.1 154

Standard run through Logan, Providence to Milleville Welcome sign.  Kept it slow today.  I may have what my daughter had last Friday/Saturday - I hope it doesn't slow me down.  She got over it really quick.  Stomach pains for a day, 1 incident in the night, then Saturday she seemed fine, but we didn't let her go to a birthday party...

Distance Time HR min/mile (if not 1 mile)

9 miles 1:16:08 149/162 8:21 - 1:03 longer than the other day but HR was 152/166

8:34.3 139

8:14.3 148

8:37.4 147

8:16.8 148

0.5 4:32.0 150 9:04 - turn around - 38:14.9

0.5 4:05.1 149 8:10.2

8:51.7 152

8:09.8 151

8:54.7 153

7:52.3 154

I think I've put in too many miles lately.  The front left side of my right patella has been irritated for a few days...