The Long Run

2.55 mi, 30:03, 11:48 avg

First run back after the marathon.  Actually, when starting out wasn't sure if I'd be running at all but thought I'd try run/walk if necessary.  More walking at first but was kind of running by the end.  Felt much looser by the end and ready to try for farther and faster tomorrow.

4.94 mi, 46:59, 9:31 avg

As promised yesterday, a little farther and faster today.  Also, accompanied by Joe and Jamie so I could catch up and tell them about my experiences at Utah Valley.  Felt better again than yesterday and the company really helped.  Ran in the neighborhood.

6.2 mi, 1:01:03, 9:50 avg, HR 125 bpm (max HR 133 bpm)

Ran at Longleaf with the Striders and for first time in a long time wore the HR strap to see where I was at.  It also keeps me in a good recovery zone and away from too fast to be easy but not fast enough to serve a purpose.  I was expecting the worse and thinking I'd have to slow way, way down.  But actually, I was somewhat around where I was when I was doing HR training on a more regular basis.  Back when I tried it for the first time, I was struggling to run faster than even an 11:00 pace, but eventually worked my way into the 9:xx's.  Furthermore, the first mile doesn't seem to make a difference whether I'm trying to run HR or not, it's still about the same, a good bit slower than the rest of the run.  Today's first mile was 10:29 pace with an average heart rate of 112 and that included about the last 0.2 trying to move my heart rate up.

But, after the first mile, things fall into place and I have to be sure and run an even pace and fight the urge to want to speed up.

So, overall pretty happy with today's run and looking forward to at least a few more HR runs and then probably try to keep doing these except on planned specific workouts.

7.33 mi, 1:13:51, 10:04 avg pace, 123 bpm avg HR, 141 bpm max HR

Today's run was a little warmer and slightly harder than yesterday's run.  I ran through my neighborhood to the new park and circled the pond a few times (0.72 mile loop with 1 mile marked out).  Also wore HR strap again.  Did warm up mile where HR averaged 104 bpm, then had three good miles under 9:30 pace with HR in high 120's, but then had to start slowing down to not exceed 131 bpm.  Next three miles saw pace slowing down to 10:52 for the last mile.

But , overall a successful run because I did what I set out to do.

10.06 mi, 1:30:53, 9:02 avg  (no HR strap today)

Ran in Starkey Park with Joe, Jamie, and Andy.  Andy turned back at 4 miles so he'd get 8 miles to meet his CC goal for the week.  Felt pretty good up until about mile 7 when it started to feel harder (even warmer today than yesterday).  But, we made it back ok and pretty happy to end the week after the marathon with 30 miles.  Can do more next week.

After the run, Anthony had boxes of Krispy Kreme doughnuts for fundraising in support of Ronald McDonald House Charities.  He signed up with them to get into the Chicago marathon and has ended up recruiting over 30 other runners from the Striders to run for them.  Bought one box to bring home.