Going Long

Got out this afternoon for my long slow run, after a hectic morning of my 5-year old's birthday party.

It was sunny and "warm", so I went out in shorts with a couple of layers and a vest on top.  Nice to be in my Marine Corps Marathon hat, vs the winter touque that has been the mainstay of my wardrobe during the cold weather.

Once again, it was very difficult to stay in my target zone today.  I'm supposed to take the long slow run at between 100 - 125 bpm.  I found myself unable to keep below 125/126 very much except for on my walk breaks.  I'm thinking that I should raise the zone to around 135, where I'd be able to comfortably maintain the range.  I wonder if that is completely against what I'm trying to do with the heart rate training program?

Regardless, any day running is a great day.  It was clear and sunny when I headed out just after 4 pm, but dark and (seemingly) colder when I got back home at 6:20.  I met up with one of my original running friends from '05, and we shared the last half of my 16k from Bathurst/Lakeshore back up to High Park.

Time: 1:57:50

Distance: 16k (10 mi)

Pace:  7:21/km (11:47/mi)

HR Zone: Long Run 100 - 125 bpm

HR Max: 136 (observed), Avg: 124

In Zone: 43.1 % of run

Perfect night for running in Toronto.  OC.  No wind.  Wet but not icy.

I was out in shorts again today, and didn't feel as though it was a bad decision.  I had second thoughts on the return leg of my out-and-back route on Sunday afternoon.

Not a problem staying under my target zone tonight.  In fact, I barely scraped the upper end of it.  Still trying to find my way with this new training methodology.

Time  36:31

Distance  6k (3.25 mi)

Pace  6:05/km (9:44/mi)

HR Target Zone  146-166 bpm

HR Max 166 (observed),  Avg 146

In Zone   54.8% of the run, under zone for the remainder

Better recovery run this morning than last Wednesday morning.  Probably because I didn't push so much last night.  The mid-winter thaw has left many paths passable, although the stretch along the Humber River from Bloor south to the Lake still has soft snow and ice on it. 

Couldn't do any of the path down past the flying saucer or the treatment plant either.  Ended up going west on the Queensway, south on Parklawn and then down to the lake before turning for home.  Hence the extra 2 k.  Plus, I walked from Grenadier Restaurant back home.

Time  1:21:26

Distance  12k (7.5 mi)

Pace  6:47/km (10:51/mi)

HR Zone  Steady Run  125 - 145 bpm

HR Max 161, Avg 137

HR In Zone 80.9% of the run

Pretty rushed this morning, as I slept late and we were on a deadline for departure to swimming lessons.

Nice and bright out, but cold.  I went with my summer hat, and my ears were wondering why the winter hat stayed home!  hehehe  Got dressed with my vest as the outer layer, then realized that my water tube would freeze if I didn't have it inside a full sleeve of my jacket.    At 6k water isn't a critical element, but it's a bit frustrating to reach for a blast of H2O and get slush or nothing at all.

Looking forward to 19k tomorrow morning. 

Time  42:21

Distance  6k (3.75mi)

Pace  7:03/k (11:17/mi)

HR Zone  116 - 136 bpm

HR Max 152, Avg 133

In Zone 62.8% of the run