AM: 60' on the trainer. 220W. HR 128.
PM: 13.5 miles on the treadmill, averaged 7:58. HR 157.
10-Mile Tempo @ Marathon Effort; Averaged 7:27 @ 165 BPM
I figured I would get my long run out of the way. Extremely humid, so I opted for the treadmill. I was going to do another LT session with some two mile repeats or maybe something by time like 3 x 10' around 9.0, but I thought it might be difficult to focus, so I did roughly what I had planned (an 8-mile tempo), but felt really good and decided to take it out to 10. I did the whole workout at 1.5% incline. I did not increase the pace every mile as I usually do. I was in the upper 150s for the first mile and into the lower 160s by the next, so I just kept it at 8.0 because I knew my HR would increase over time. I dropped the pace slightly the last 3 miles to 7:24, 7:23, 7:15. This was a bit slower than my 8 mile tempo outside recently but the effort was more relaxed. I had to crap the last mile or so, so I didn't cool down much. I felt very ill after for a few hours, which made me wonder if these efforts are worth it, but that sometimes happens when you do harder sessions in the afternoon.
Pleased with the overall effort. I haven't done a 10-mile tempo in YEARS. I need to see where these go over the course of the fall. I won't get a long run in this next week if I do John's, but should be able to get a midweek workout in.
| 