Just Keep Runnin'

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