The Long Run

6.3 mi, 1:02:22, 9:53 avg

Ran with Joe and Jamie in the neighborhood.  Warm up first mile, part of it by myself before joining the group.  Just ran what they were running.  Did not look at heart rate while running, just know averages after the run for each mile. 9:24, 9:02, 9:01, 9:26.  Stopped for water at the end of the 9:26 mile and heartrate average was 142 bpm for that mile, higher than planned.  Ran the rest of the way alone (sent Joe and Jamie ahead), averaged about 11:25 pace to keep heart rate low enough.

6.42 mi, 1:07:13, 10:28

Ran at the Y with the Striders.  Did all my miles by heartrate (except for last one).

10:04, 11:44, 11:17, 10:42, 11:10

Then did last mile at 8:29 with HR average of 170 - way higher than I wanted.

6.55 mi, 1:05:48, 10:02 avg

Ran in the neighborhood solo, another heart rate run, a bit better than yesterday.

10:28, 10:00, 10:26, 10:26, 10:23, 10:38 (and 0.11 @ 9:40)

Kept heart rate under 132 for all of these miles, felt smoother, too.

Ran in new pair of Brooks Launch which just arrived, one of my old favorite shoes (had my three fastest marathons in a row wearing them)

7.04 mi, 1:06:26, 9:25 avg

Ran at Longleaf with the Striders (Joe and Jamie for the first half).

I did not run by heartrate but did have some good miles. 8:59 (122), 8:32 (134, close, but a little high), 8:24 (140 - too high!), 9:33 (132 - but it did include a brief stop)

Then, was by myself for a bit so as to not slow down Jamie (doing an MP run).  I ran 10:14, 10:13 (both at 130 bpm), and 10:02 (131).  During the 10:13 mile I saw Anthony who ran along with me.  He's also been doing heart rate training and getting ready for his first marathon (Chicago) and soon an ultra marathon someplace.  He's been putting in a ton of miles for a new runner (as high as 90 mpw), but running very smart and by the book.  It was good chatting with him.

I also noted how my last mile got faster at about the same heart rate while chatting.  It's as if my actual effort decreased as well as my perceived effort decreasing, interesting.

6.15 mi, 57:05, 9:17 avg

Best maf run so far.  It was a little cooler and less humid (enjoying it but feel guilty because the cause is the nearby hurricane sucking out some of the moisture).  Ran with Joe and Jamie.  First mile was 10:16, and next mile was 9:16.  I was suprised to see my heart rate stay low.  Ran together the whole time.  Had two miles under 9:00 and a pretty good average.  Part of this is the slight temperature drop and part might be adjusting to the slower running.  Pace is picking up to what my normally stated easy pace is.  If nothing else, this is good recovery from last marathon.  Feeling extra rested.

12.02 mi, 1:54:54, 9:33 avg

Met Joe, Cynthia, Jamie and a few others at Diane's house.  Stuck to heart rate training again.  Weather was also nice - 74 degrees and a drop in humidity making it feel much cooler than usual. First mile 9:29, then 9:09, and 8:58 (heart rate averaged 131 for last mile), slowed down a little bit after that.  Let Joe and Jamie go ahead and Cynthia stayed with me, ok with the slower pace.  Cynthia went ahead when there was just under two miles left to go.  Stayed under 10:00 pace until the last two miles which were just over 10:00.  I wanted to pick it up as it was starting to feel tedious but I held back.  Felt great again when finished and happy with progress so far and feeling more fully recovered than I have in a while.