I was dreading this run but I felt like I had to do it. I went to bed late and got up at 5:00 am to run. I was tired before I started. The weather conditions were fair: 70 degrees, 68% humidity, 63 degree dew point, no wind. I believe this gives a fair indication as to my condition right now. I need to run more "fast" miles to get used to a faster cadence. I should be able to keep my heart rate in the 150's throughout a run like this but the low energy didn't allow me to do it today. I'm not training under the RLRF program right now but if I were about four weeks into the training I should be running about this distance and pace, so I feel like I'm on track for preparing for SA Marathon. I'm happy with my mileage for the last few weeks and my legs (joints) seem to be holding up pretty well. I would like to keep the mileage between 50-60 miles and add in some cross-training when I'm released to ride my bike.
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:25:00 |
139 |
72% |
|
| 2 |
8:19:00 |
141 |
73% |
|
| 3 |
8:15:00 |
145 |
76% |
|
| 4 |
7:57:00 |
143 |
74% |
|
| 5 |
8:00:00 |
144 |
75% |
|
| 6 |
7:56:00 |
147 |
77% |
|
| 7 |
8:49:00 |
149 |
78% |
|
| 8 |
8:18:00 |
144 |
75% |
|
| 9 |
8:32:00 |
145 |
76% |
|
| 10 |
8:12:00 |
143 |
74% |
|
| 11 |
8:31:00 |
149 |
78% |
|
| 12 |
8:29:00 |
151 |
80% |
|
| 13 |
7:58:00 |
152 |
80% |
|
| 14 |
8:04:00 |
154 |
82% |
|
| 15 |
8:28:00 |
154 |
82% |
|
| 16 |
9:14:00 |
155 |
82% |
|
| 17 |
8:28:00 |
155 |
82% |
|
| 18 |
8:11:00 |
160 |
86% |
|
| 0.25 |
Slow Cool-Down |
|
|
| Total |
150:06:00 |
148 |
78% |
|
| Pace |
8:20:20 |
|
|
|
| Temp |
70 |
Humidity |
68 |
|
| Dew Point |
63 |
Wind |
|
|
| Target:
Run 18 at any speed. |
Proverbs 21:5 The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty. | 