last three runs
Monday Long Run
Time: 1:59:26
Distance: 14.9 miles
Pace: 8:01 min/mile
Avg HR: 158
Comments: Coach’s instructions were to run 60 minutes between 150 and 160 bpm, and 60 at 165 bpm. I started way too fast and really bonked on the run. Pace was very good but I was not able to hit the higher heart rate target. Got home exhausted.
Tuesday
Time: 65:10
Distance: 7.02
Pace: 9:16 min/mile
Avg HR: 139
Comments: After Monday’s shortcoming, I eased back on the target heart range of 145 to 155 and treated the run as recovery. I’m glad I did.
Today
Time: 1:29:30
Distance: 11.58
Pace: 7:43 min/mile
Avg HR: 162
Comments: Fantastic run today. I felt “back in the saddle”. Eased into 170bpm target heart rate very gradually over the first couple of miles and then held heart rate between 166 and 171 for the rest of the trip feeling very strong the whole way. Minus the first couple of warm up miles, the other 9.5 miles were run at about a 7:35 minute/mile pace. Nice.
Thursday August 02, 2007 @
Nice set of runs there. You know, I’m working on slowing down my pace during the long run so I won’t bonk so bad near the end, but it hasn’t been easy. I lose interest and start picking up the pace instead of just keeping it a slower steady pace.