yippee kiyay mudder trucker!
The hard work I’m doing is definitely paying off. 
Today, a meeting cut into my lunch break so I had to get more bang for my buck in a shorter run. Thursday runs are usually about 40 minutes long with 30 minutes of tempo running included. Today, I warmed up for a scant 5 minutes and cranked up my little Italian-Canadian engine for another 25. I had two goals for today.
One: Keep the pace faster than 7:30 minutes per mile, and
Two: Keep my average heart rate under 180 (90% of max)
Mission accomplished!
Pace: 7:09 minutes per mile/4:28 minutes per km over 3.5 miles/5.66km
Average heart rate: 177
The BEST part of today was that I had a LOT left in the tank and felt I could have easily maintained the pace up to my regular tempo 7km distance.
God willing, I will stay healthy and make use of this level of fitness on October 10th!
Keep reading folks! Like yesterday, there’s a second post for today right below this one.
Cheers to you!
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Friday September 24, 2004 @
[...] e and upper body and that’ll be it. Anyway, back to the run. My reference point was last weeks tempo run. I wanted to have a comparable time even with the harder we [...]