sacrifice the gift

AM - 60 min with David, pretty slow. He has been keeping his heart rate close to 140-145 bpm when doing easy runs and I have been doing 147-152. He also seemed to stay about two bpm higher than me for the duration of the run, so I ended up averaging 140, with lows around 138 and some highs around 145 (on hills - his high HR alarm goes off at 149). Pace was about 30-60s slower per mile than on comparable runs when my average HR has been 9-15 bpm higher. I am unsure of whether I should ease off my long runs to be a little easier, like his. Either way, HR runs are not great for running with a partner.

Afternoon - had to leave in the middle of my weight training, but still did 5x10 squats @ 75, 5x10 back extensions @ BW

2.5 mi easy (average 150 bpm)

3 mi easy

AM - 3 mi easy - Maintained a pretty good pace at my target heart rate. Had one big spike when I had a face-off with a pug. The owner was on the other side of the park, about a block away, and the pug was just nosing around in the bushes by the trail until I spooked it. If it weren't an aggressive breed I think it probably would have just taken off, but it wouldn't leave me alone until I got down in it's face.

PM - 5 mi easy hill work - Went slow enough on the way up to keep my heart rate in my recovery/easy run range and then worked on having a fast, smooth turnover without bringing my heart rate up on the way down.

AM - 2 mi easy

PM - Went and bought some shoes to replace my old New Balance 730s and to prep for when my PureCadences give out. Was planning to get another pair of NBs or Pures, but really liked the Altra Torins. I think they will be a great pair for short easy runs.
 

3 mi easy in my new Altra Torins