A Tale of Two Runs

Yesterday... the longest run on this week's schedule.

Route
1:23:43
9.58 miles
8:44 minute miles
avg HR 143
max HR 161

Monday... did a little recovery run. Modified neighborhood route.
43:47
4.86 miles
9:00 minute miles
avg HR 138

So, because of the volume of "life" happening this week, I couldn't get in the regularly scheduled runs. I am cleared for full tempo run tomorrow, however. And then Sunday... track workout.

Week of November 15

Mon run 6 miles endurance pace
Tues row 5k Sub 20 mins is all that, start off slow and work hard late.
Wed Run 13 miles endurance pace
Thurs off
Friday Run 6 miles tempo pace (comfortably hard)
Sat 100 body weight squats / 50 pullups / 75 pushups
Sun 1 mile warm-up / 6 1 mile repeats with two mins rest between each. All sub 8 mins / 1/2 mile cool down

The Long Run

20.2 Miles
3:06:03
9:12 minute miles
Avg HR 138
Route

Had a hard time the last 4.5 miles.

Salvage Day

I've been 0 for the week thus far. Life has been on full steam ahead. This time change hasn't helped, either. Always hard for me to adjust. Not as hard as being a single parent, however.

I did get out today. BEAUTIFUL fall afternoon. Workout was 4 mile run under 32 minutes. Results:

4.01 miles
30:52
7:41 minutes per mile
avg HR 152

Hilly course, too.

Plan for Week of 11/8/2010

Mon 60 min recovery spin
Tues Run 6 miles endurance pace
Wed 185 dl x 10, pullup x 10, pushup x 10, dumbbell push press x 10 25# dbs, 500 meter row as many rounds as possible in 30 mins
Thurs Run 4 miles / goal time sub 32 mins
Fri off
Saturday Run 20 miles
Sun 60 min recovery spin

Miles of Intervals

Todays workout... on the track... mile intervals. 6 * 1 mile... each under 8 minutes on 2 minutes rest (run a mile under 8 minutes... rest for 2 minutes... run again...). Here were the results...

1. 7:21.5 - HR 159
2. 7:29.1 - HR 159
3. 7:34.7 - HR 158
4. 7:39.3 - HR 165
5. 7:44.1 - HR 164
6. 7:40.5 - HR 153

I find it interesting how the HR on the last interval was the lowest of all the sets.

Tempo Run Results

I didn't get 10 miles in on Friday... I had a late day at work and we had a gig so I did a 8.5 mile route.

8.53 Miles
1:12:06
8:27 minute miles
avg HR 128

That HR is lower than I expected.