Today was another good day of running. As you can see I exceeded the RLRF program a little but I don't think it was too much. I felt good throughout the run so decided to pick up the pace on the last couple of miles. It felt good to finishe the 10 tempo miles, slow down for a few seconds, and then feel like I still had a lot of spring in my stride. I won't be able to run for the next couple of days so I should be rested up for my long run on Sunday. I was only able to cross-train one day this week, and I didn't like that!
Hope you all have a good weekend...Expecially SlowJoe!!!
I guess you also know that we've lost JG on the Blog for a while. I'll really miss his friendship and his helpful coaching advice!
| 1/13/2012 |
| Mile |
Time |
HR |
HR % |
|
|
1 Mile Warm-Up @ 8:30 Pace |
|
|
|
| 1 |
7:30:00 |
153 |
81% |
|
| 2 |
7:29:00 |
158 |
85% |
|
| 3 |
7:17:00 |
155 |
82% |
|
| 4 |
7:14:00 |
156 |
83% |
|
| 5 |
7:21:00 |
156 |
83% |
|
| 6 |
7:27:00 |
159 |
85% |
|
| 7 |
7:34:00 |
163 |
88% |
|
| 8 |
7:21:00 |
163 |
88% |
|
| 9 |
6:51:00 |
166 |
90% |
|
| 10 |
6:46:00 |
168 |
91% |
|
| |
1 Mile Cool-Down @ 8:30 Pace |
|
|
|
| |
|
|
|
|
| Total |
72:50:00 |
160 |
86% |
|
| Pace |
7:17:00 |
|
|
|
| Small Loop & Smallville + Birdsong Road to Make 12 Miles |
| 50º - Light Breeze |
Target:
Tempo Run - 1 Mile Easy, 10 Miles @ 7:26. This was another good run.
I felt good throughout the run so I picked up the pace on the last couple of miles. The paces vary a little due to the rolling hills. |
|
|
Romans 8:28
And we know that all things work together for good to those who love God, to those who are the called according to His purpose. | 