AM: 16.2 miles, averaged 8:02. HR 142.
3 x 15' AeT
It has been about 8 days since my last run. I wanted to make sure I hit my peak weeks going into Iceman and get some work done and the weather was crappy, so I was a bit lazy. I decided to just get my long in regardless. It went well.
30' WU, 20' @ MAF (7:50 pace @ 143 BPM), 5' jog, 3 x 15' AeT (7:16 @ 153 BPM, 7:13 @ 153 BPM, 7:09 @ 155 BPM), 20' down for a total of 2 hours 10'.
Not too taxing, but I got a little work in (this is really just a modersate to steady pace, not even quite marathon effort) and it really allows you to get in 2+ hours of running without much thought.
I am of course shifting back and forth on racing plans next year. I originally wanted to try to run a fast 5k, but I also want to make my ultra debut, which has been about 8? 9? years of wanting to, signing up, getting sick or bailing, life stuff, etc. I don't generally like bike racing in the early spring or much before school gets out, so I think it make sense to focus approximately 5-6 months on a running race/goal and the back half of the year on cycling racing and goals, while still doing both sports.
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