A Lean and Hungry Look

Easy effort out along 21st East to Stratford.  Still tight behind left knee, particularly for the first mile or so, but it loosened up after that.

AHR: 157

Pace: 7:21

Plan was to do 15x1-minute repeats with goal of hitting 180 bpm or above, with recovery jogging in between each until HR dipped to 140 bpm.  Drove to Liberty Park, ran 2-mile warmup at easy pace, then started repeats.  In order to see how high HR went, I have to upload the workout to the Garmin Training Center, so I'll add the MHR data after I've done that.  AHR will be low because it took 30 seconds or so to bring HR up to target.  Here are the splits:

1: AHR 154/MHR 172 (4:38/mi)

-4:40 recovery

2: AHR 167/MHR 180 (4:42/mi)

-1:25 recovery

3: AHR 167/MHR 180 (4:43/mi)

-2:19 recovery

4: AHR 167/MHR 181 (4:58/mi)

-3:23 recovery

5: AHR 165/MHR 179 (4:53/mi)

-5:33 recovery

6: AHR 164/MHR 178 (4:55/mi)

-3:35 recovery

7: AHR 166/MHR 180 (4:57/mi)

-1:38 recovery

8: AHR 166/MHR 180 (4:43/mi)

-2:14 recovery

9: AHR 166/MHR 178 (4:49/mi)

-5:55 recovery

10: AHR 163/MHR 174 (4:51/mi)

-3:06 recovery

11: AHR 164/MHR 176 (4:59/mi)

-3:16 recovery

12: AHR 164/MHR 177 (5:06/mi)

-1:30 recovery

13: AHR 164/MHR 178 (4:52/mi)

-1:27 recovery

14: AHR 165/MHR 179 (4:56/mi)

-4:40 recovery

15: AHR 163/MHR 177 (5:21/mi)

-1:43 recovery

Cooldown of a little over a mile at around 6:45/mi pace (had to get home).  While the recovery times were pretty inconsistent, the pace seemed pretty steady.  Legs felt pretty tired by the last 10-15 seconds of each repeat.  Overall, though, I felt good.

Scheduled day off.

Left Garmin at home and ran at a comfortable pace up to the Wasatch section of the Shoreline Trail and across Parley's to Millstream Lane and back.  Still feeling some pain in the outer part of my left knee.  It doesn't feel like ITBS, but I can't quite tell whether it's in the tendon or muscle.  The pain isn't severe and goes away after a few miles, but I'd like to figure it out because it's hanging around a little longer than I'd prefer.

Stratford loop without Garmin.  The knee pain is still there, so I iced it for 20 minutes after the run.  I felt a little fatigued today for no apparent reason.

Plan was to do 20 miles, with the first 5 as warmup, the next 12 at MP effort of 171 bpm or above, and the final 3 at 180 bpm or above.  Unfortunately, I didn't dress for the weather and ended up calling it a day after 14, when I was feeling a little hypothermic and was starting to chafe and blister after running the entire time in a cold, drenching rain.  I started the run at Washington Terrace, then ran past Mountain Dell, up to Little Dell and toward Big Mountain until I hit 7 miles (started the MP effort at the 5-mile mark), when I turned around and headed toward Emigration.  At the top of Little Mountain, I stopped for a minute and took a gel and decided that I might do more harm than good if I were to finish the scheduled run.  Called Brooke and asked her to pick me up, then ran a few more miles down the canyon until she met me.  Here is the data for the MP section:

Mile 6: AHR 163/MHR 175 (6:41) (up)

Mile 7: AHR 172/MHR 176 (6:51) (up)

Mile 8: AHR 167/MHR 175 (5:59) (down)

Mile 9: AHR 169/MHR 173 (6:01) (down)

Mile 10: AHR 169/MHR 173 (6:55) (up)

Mile 11: AHR 171/MHR 175 (7:25) (up)

Mile 12: AHR 149/MHR 173 (6:15) (after 10 min. rest and down)

Mile 13: AHR 156/MHR 162 (5:43) (down)

Mile 14: AHR 162/MHR 167 (5:45) (down)

Although I was disappointed to cut the workout short, I was pretty pleased with how I felt, minus the bleeding nipples and the frostbitten hands.  I'll do the workout again next week and will compare the splits.