Here's the details:
| 2/3/2013 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:44:00 |
138 |
71% |
|
| 2 |
7:46:00 |
144 |
75% |
|
| 3 |
7:48:00 |
143 |
74% |
|
| 4 |
7:46:00 |
145 |
76% |
|
| 5 |
8:29:00 |
148 |
78% |
|
| 6 |
7:45:00 |
147 |
77% |
|
| 7 |
7:52:00 |
150 |
79% |
|
| 8 |
7:39:00 |
147 |
77% |
|
| 9 |
7:56:00 |
151 |
80% |
|
| 10 |
7:34:00 |
149 |
78% |
|
| 11 |
7:44:00 |
151 |
80% |
|
| 12 |
8:04:00 |
155 |
82% |
|
| 13 |
7:39:00 |
154 |
82% |
|
| 14 |
7:41:00 |
153 |
81% |
|
| 15 |
7:35:00 |
155 |
82% |
|
| 16 |
7:39:00 |
158 |
85% |
|
| 17 |
7:26:00 |
158 |
85% |
|
| 18 |
7:41:00 |
159 |
85% |
|
| 19 |
7:50:00 |
161 |
87% |
|
| 20 |
7:32:00 |
163 |
88% |
|
| 21 |
7:03:00 |
166 |
90% |
|
| |
|
|
|
|
| Total |
162:13:00 |
152 |
|
|
| Pace |
7:43:29 |
|
|
|
| Ran small loop 3X |
| 40Âș to 52Âș - Calm and Clear |
Target:
Long Run - 20 Miles @ 7:41
Note: This was a successful run. My HR stayed lower than I think it ever has on a long run like this. My legs didn't seem to get stiff at the end. I tried to drink plenty of gatorade early in the run and too a gu at 7 and 14.
This was the same run as last week with a 28 second per mile improvement.
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My knee is not going to give me any trouble in the marathon in a few weeks. I believe it is 100% now. I wasn't really looking forward to this 20 miler but now that it's over I'm very happy with the results. My confidence is now building again. The weather was perfect at 40 degrees when I started but rose to about 52 before I finished. I ran my 7 mile loop 3X again today. I tried to be conservitive on the first loop, pick up the pace/effort throughout the seceond and third loops. My longest mile was 8:28 and my fastest mile was 7:03. The longer miles are because I have some pretty long hills that sometimes slow me down and also in some points of the run I just wasn't feeling it and so I just slowed down until I was comfortable again.
My average pace for this run was 7:43 and my HR was 152. 152 is really good for me on such a long run. I did press on the last three miles and my HR jumped to above 160 but that's understandable because that's where the hills are and the last mile I was pushing pretty hard.
Now after the run, I feel really good for just finishing a 21 mile run.
Oh, I forgot to mention I ran 21 instead of 20 just because I felt like it and my fastest mile was the last one :-)
I can't cut and paste the spreadsheed details using this tablet but I'll do it Monday when I get to work. | 