First run of a new RLRF training series. Rye and I are doing the 16 week marathon training program for a 3:16 marathon. This is going to be fun running with him "virtually" and also comparing my workouts with the last ones. Today I was really dreading the start as I have been very busy the last couple of weeks and not gotten much rest. I've just been tired! Physically I am doing good with no issues right now.
When I finally drug myself to the track and started running I actually felt pretty good. As you can see I overdid the first mile, realized it, and compensated on the second two miles. My warm-up and cool down miles felt pretty easy at low 8:00 paces. I ran 3 miles on the cool-down instead of my usual 2 since I felt good.
Now I'm looking forward to the next run!
5/21/2012
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Mile
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Time
|
HR
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HR %
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Max HR
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2
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Warm-Up @ 8:10 Pace - 133 HR
|
1
|
5:51:00
|
161
|
87%
|
171
|
|
1-1/2 Min. Recovery
|
2
|
6:09:00
|
163
|
88%
|
173
|
|
1-1/2 Min. Recovery
|
3
|
6:10:00
|
166
|
90%
|
175
|
3
|
Cool-Down @ 8:05 Pace - 153 HR
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Total
|
18:10:00
|
110
|
88%
|
|
Pace
|
6:03:20
|
|
Total Miles
|
8
|
High School Track
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63Âş - 70% Humidity
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Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down.
Notes: Started out my first mile too fast. Wondering now how fast I can run a mile. Felt really good after the entire run.
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1 Samuel 20
David and Jonathan
4 Jonathan said to David, “Whatever you want me to do, I’ll do for you.”
16 So Jonathan made a covenant with the house of David, saying, “May the Lord call David’s enemies to account. ” 17 And Jonathan had David reaffirm his oath out of love for him, because he loved him as he loved himself.
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