AM/Lunch: 15 miles on the treadmill, averaged 8:16. HR 148.
8 Miles Steady
Warmed up progressively for 5 miles, then ran 8.0-8.3. Goal was not to press but keep the effort and HR in the moderate to slightly uptempo range, maybe touching marathon effort, but not going to deep that marathon effort became aerobic threshold. On the treadmill with dry cool air there isn't much cardiac drift, but I still progressed quite slowly just to keep the effort dialed. HR averaged ~161. Average pace was around 7:22/23. Cooled down 2 miles. Definely the longest run in the basement. I could have kept going but this is a solid starting point. I have bumped up around two hours the last two years and run I think as much as 2 hours 20' since I have moved back to more focused running. I will try to keep my long runs up this way through the summer so as to continue building them in the fall.
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