High-Octane

Merry Christmas everyone!!!

Yesterday (Monday) I did another MLR, breaking from my scheduled training program again. Things have been so hectic that I've had to improvise and Just Run but the outcome was a 58 mile week last week. The biggest I've had in a long time. The good thing is my body feels great and this MLR was better than the one at the first of the week! Probably not running today (Christmas) but hopefully I will tomorrow. The weather is supposed to get really nasty so I'm not sure, again, what I'm going to run.

Here's my run splints. I'm really happy with my HR and the fact that I could run a 7:02 on the last mile shows I had more fuel in the tank :-)

Mile Time HR 

1  7:59 156 

2 7:43 149

3 7:53 149

4 7:55 151

5 7:58 150

6 7:52 152

7 7:33 149

8 7:47 151

9 7:56 150

10 7:58 151

11 7:33 151

12 7:28 154

13 7:16 155

14 7:46 157

15 7:02 162

.25 7:34 165

Avg Pace: 7:43  -  HR 152 

It was windy and cold today so I went to the gym and ran on the treadmill. I couldn't really do my scheduled workout (Track Intervals) so I just decided to make it an easy day. Ran 8 miles with the incline set at 1%. Started out slow and gently progressed until my HR was peaking above 140.

It's pretty quite and boaring here at work today.

12/26/2012
Mile	Time	HR	HR %
1	8:54:00	111	53%
2	8:51:00	125	62%
3	8:41:00	127	63%
4	8:34:00	132	67%
5	8:29:00	133	68%
6	8:19:00	137	70%
7	8:13:00	140	72%
8	7:59:00	143	74%
Total	68:00:00	131	66%
Pace	8:30:00
Where Run - Gym
Weather - Indoor
Target: Keep HR below 140, progressing up in speed.

Well darn...I thought I could do better on this run than I did. I was really thinking I could run 12 @ 7:30. I knew I would slow down some on the hills but I didn't think it would be that much. Not sure what the problem was except that I couldn't keep up the effort. I've run this similar run (but 10 miles) before and averaged 7:23. On that run my HR averaged 162 but today my HR of 157 seemed too strenuous.

12/28/2012
Mile	Time	HR	HR %
1	7:25:00	142	74%
2	7:18:00	160	86%
3	7:35:00	162	87%
4	7:20:00	160	86%
5	7:16:00	161	87%
6	7:40:00	159	85%	7:25:40
7	8:14:00	156	83%
8	8:34:00	154	82%
9	7:49:00	156	83%
10	7:52:00	159	85%
11	7:52:00	158	85%
12	7:32:00	161	87%	7:58:50
0.25	Cool-Down
Total	92:27:00	157	84%
Pace	7:42:15		1000' Elevation Gain
Where Run - Big Loop & Smallville Clockwise
Weather - 47 Degrees, 55% Humidity
Target: 12 Miles @ 7:30 Note: Didn't quite hit my target.

Never take advantage of any widow or orphan. If you do and they cry out to me, you can be sure that I will hear their cry.

Exodus 22:22-23