Today I ran what my friend Der Hammer recommended (well...with a little modification). My big loop is 10 miles so I actually ran an extra warm-up mile so the total distance would bring me back home without having to walk a mile. I may have not followed his instructions correct (I realized this after I was midway into the run) because I increased my speed over the 5 fast miles...I believe he said to run at at 7:20 to 7:30 pace...well I just kept speeding up. At the end of the 5 I was thinking maybe I should have maintained a little slower pace since I was really spent at the end of the 5. I could not have kept up the pace much further! As you can see, my heart rate just kept increasing and after the fast five it never went way low (like in the 130's) until I quit running completly. Maybe my slow miles were too fast...It felt ok and I also kept feeling myself trying to speed up on the last two miles. Oh well...here's the details. Thanks Der Hammer for the advice. If you read this I would like your advice again...if you don't mind.
| 2/12/2011 |
|
| Mile |
Time |
Heart Rate |
|
| 1 |
8:46:00 |
128 |
10 Mile Loop - Warm-up first 3, Run Hard for 5, Cool-down for 2 |
| 2 |
8:46:00 |
141 |
| 3 |
7:25:00 |
140 |
| 4 |
7:23:00 |
160 |
| 5 |
7:20:00 |
165 |
| 6 |
7:16:00 |
170 |
| 7 |
6:56:00 |
172 |
| 8 |
9:09:00 |
174 |
| 9 |
8:50:00 |
158 |
| 10 |
8:57:00 |
156 |
| Total |
36:20:00 |
156 |
|
| Speed Miles Pace |
7:16:00 |
40 Degrees |
|
| Elevation Change |
106 |
|
Psalm 118:7
"The LORD is with me; he is my helper. I look in triumph on my enemies."
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