4.19m at CH (Repeats)

4.19m at 9.44 pace w/ Avg HR of 155 (Zone 2, 79.6% of max)

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Mile Splits:
10.27/149
8.95/152
9.20/159
9.52/160
1.63/163 (8.58 pace)

Splits in Intervals:

Split/Time/Dist/Pace/AvgHR/Max/HR
1/0:10:12/1/10:12/132/177
2/0:01:00/0.15/6:46/156/166
3/0:03:00/0.28/10:43/147/167
4/0:01:00/0.15/6:48/157/169
5/0:03:00/0.29/10:28/151/169
6/0:01:00/0.15/6:31/161/173
7/0:03:00/0.29/10:27/153/174
8/0:01:00/0.16/6:24/165/176
9/0:03:00/0.29/10:24/156/176
10/0:01:00/0.16/6:16/169/181
11/0:03:00/0.3/10:04/160/181
12/0:01:00/0.17/5:48/175/185
13/0:03:00/0.29/10:11/164/186
14/0:05:24/0.52/10:27/158/165

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This was a 1mile/1min/3min/1mile speedwork session where I just ran the 1 minute "really fast" and backed way off on the 3 minute recoveries (10min/mile+). I also cut the cooldown about a quarter to a third of a mile short because I didn't want to skyrocket the HR going up the hill to the house.

I was a little surprised when I saw those interval paces above...I didn't realize I was running that fast, especially the sub-6min/mile one. I also liked that my later intervals were faster than the earlier ones.

5.90m around CH (free run)

5.9m @ 9.54 pace w/ avg HR of 161 (Zone 3 or 82.5% of max)

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9.25/145
9.58/152
10.22/159 - Spent time here dropping ollie off at the house, he was spent.
9.48/165
9.43/170
8.35/176 (9.28 pace)
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I probably could've run this faster but was very conscious of my pace and HR and didn't want either to spike.

This was just a free run where I did whatever and even took the pooch along with me. He was done at the end of the 2nd mile and I managed to get him dunked at the lake and then home by 2.5. Ran the rest just meandering around the hilly neighborhood and the heat and bright sunshine just took it all out of me. It was only around 10am when I started but it was already that bad.

For comparison sake, the 8mile run I did the day before was at about the same pace but a full 13bpm lower.

Was looking forward to joining the fam at the pool afterwards but the wife caught up to me and told me they didn't open for kids until noon. The kiddie pool in the backyard was not as good, but would have to do.

Back in the Saddle...

First run since the Cooper (4/4) and first since the "procedure."

4.52m @ 8.36 pace w/ avg HR of 169

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1 - 8.20 @ 158

2 - 8.38 @ 168

3 - 8.57 @ 170

4 - 8.50 @ 175

.52 - 4.13 (7.94 pace) @ 176

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Not a bad LT run for the first time back out. Probably could've gone a little farther, but I didn't want to push it considering A) it had been 2 full weeks since I last ran, and B) I was still having a few complications from the "procedure" only 8 days prior (i.e. some incisions were still bleeding and there was still some sensitivity). I figured 4.50 would be about right.

4.86 miles in CH - EZ

4.86 miles at 8.82 pace w/ avg HR of 162

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GPS batteries died on me mid-run (I had to measure the distance via Gmaps Pedometer) so I don't have individual mile breakouts.

Basically I did a long warmup of about 2 miles, then did a 1mile+ at my planned 10k Pace (what felt like it anyway), then a 1mile+ cooldown.

The neighborhood is hilly and my HR was getting up there a few times, and I broke into a very good sweat, so I'm a little surprised (pleasantly) that that avg HR is so low.

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This was the last training run for my BridgeRun "season." I can't say it was exactly confidence-inspiring but it was supposed to be slow and easy and I just tacked on that tempo session in the middle on a whim.

The shin splints I recently wrote about didn't flare up again thankfully. I'd say the cure was a combination of 48hrs rest, the Naproxen Sodium (i.e. generic "Aleve") I've been taking, and the fact that my Brooks Adrenaline ASR's don't give me as much trouble in that area as my other rotation shoes, the Mizuno Inspire 4. I plan to run the race in the Brooks, partly for that very reason.

Oh, I also listened to a motiontraxx (http://www.motiontraxx.com/) podcast (the 180bpm one) for the first time and, while I liked it, I don't think I'm going to use that Playlist for my race this saturday. I think I'll stick to my tried-and-true songs instead. The motiontraxx seemed to mess with my pacing and actually slow me down. Makes sense, since the host said that the beat was set for "about a 9 to 10 min mile 10k" which is considerably slower than I plan to run the race. It'll be great for long training runs (maybe marathon training?) in the future though.

9 Miles LT on Lost Creek

9 miles at 8.36 pace with avg HR of 166

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1st mile in 8.33 @ 158

2nd mile in 8.38 @ 164

3rd mile in 8.57 @ 166

4th mile in 8.23 @ 174

5th mile in 8.32 @ 170

6th mile in 8.50 @ 169

7th mile in 8.62 @ 166

8th mile in 8.15 @ 165 - Obviously started on the steep downhill section

9th mile in 8.15 @ 165 - Loving that consistancy

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This was the LT run (10k pace plus 30 to 35 sec) for the week. It had been raining and I jumped on the opportunity to get my run in when it broke. It was still very wet out and cool at about 43. I doubled up my shirt and wore a hat, but no gloves. My hands were cold at first but warmed up pretty quickly.

As for the route, I added on a quick section in CH at the beginning and then did the normal LostCreek run.

5.01 miles at CH Trail/Road Mix (LSD)

5.01 miles at 8.95 pace @ avg HR of 162.

With this run, I was specifically focused on keeping my HR below 170. When I saw it exceed 170, I was committed to slowing to a walk for 5-10 seconds each time. This was fine most of the time, but the hills on this course are extreme (but short thankfully), and part of it HR-taxing (to me) trailwork, so I probably slowed to a walk 4-5 times overall.

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1st mile in 8.62 @ 157 - This was all road and was my warmup mile.

2nd mile in 8.50 @ 161 - This was mostly road, with some trail at the end.

3rd mile in 8.73 @ 161 - All trail (I think).

4th mile in 10.17 @ 165 - Mostly trail, with some hard hill sections where I walked some.

5th mile in 8.80 @ 167 - Back on the road.

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I don't think I do enough "easy" or "recovery" runs in my schedule so I was determined to keep my HR down in this run, but the speed didn't suffer too much, so I'm proud of that at least.

5.26 @ CH (Repeats/Speedwork)

5.26 miles at CH in 8.37 pace w/ avg HR of 170.

This was speedwork, consisting of 1.5 mile warmup, then 6 quarter mile repeats at 5k pace, with EZ quarter miles in between, finishing with a 1 mile cooldown.

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1st mile in 8.57 @ 150 - Warmup mile before the repeats start.

2nd mile in 8.06 @ 169 - This mile included the first of the repeats.

3rd mile in 8.05 @ 177 - Fully into the repeats here. Nice to see that time is consistant.

4th mile in 8.36 @ 179 - The last of the repeats, time slowed down here a bit.

5th mile in 8.66 @ 177 - One repeat, with the rest part of the cooldown mile.

extra .25 in 2.32 (9.28 pace) @ 177 - Remainder of the cooldown.

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Looking back, I ran the repeats a little too fast and couldn't hold the pace as a result. The first 3 were all sub 7 minute pace (with the 3rd actually at a 6.48 pace), with the final 3 average more closely to about 7 minute pace. The pace was supposed to be "5k pace minus 10 sec" so for me that should have been no faster than 7.50 pace.

Oh well, I should be glad I pushed myself harder, right?

5.00 @ CH

5.00 m @ 8.66 w/ HR of 171.

Basically this was another speedwork session where I started off with 1.50 miles of warmup, then did 3 half mile repeats at 10k pace, with half mile rest sessions in between. I finished up with a mile cooldown.

The repeats broke out like the following:

1st - 7.40 pace @ 180

2nd - 7.63 pace @ 180

3rd - 8.17 pace @ 179

I was doing well on the first 2 but that last one took a lot out of me. It's funny that my HR didn't go up though, as I felt like my LOE here was much higher.

The cooldown mile was slow (9min+) and I needed every bit of that slowness. This was a hard running session and I struggled.

It took a lot out of me the rest of the day too as I had a lot of lethargy and soreness. Maybe there's something else going on as I was also sneezing a lot (allergies?). Or, it could be that my LSD session the day before was too strenuous and I wasn't properly rested for this speed work.

4.50 of Repeats at CH

Sunday was speedwork so I did some repeats with an overall dist of 4.51 miles at 8.27 min pace with HR of 165.

I set the watch to do automatic half-mile splits.

1st half mile in 3.92 @ 116 - Way too fast, but this was mostly downhill and I was anxious about speedwork.

2nd half mile in 4.4 @ 164 - This is more like it.

3rd half mile in 4.15 @ 161 - Probably a little too fast but HR is doing great.

4th half mile in 3.68 @ 178 - First half-mile repeat at 5k pace. Solid 7.36 min pace. Would love to run a 5k at that pace. Haven't yet.

5th half mile in 4.52 @ 168 - Recovery half mile

Quarter mile in 2.25 @ 168 - Recovery quarter mile (.75 total) About a 9min pace.

Half mile in 3.73 @ 180 - 2nd half-mile repeat at 5k pace. Pace is still good at 7.46. Finishing this interval, I'd rate my effort level at a 9/10. I was hurting there at the end.

Recovery 1.25 miles at about 8.58 pace @ 172 HR - I didn't walk at all but maybe should have since I couldn't get that HR down below 170.

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It was 47 and sunny and I was perfectly comfortable in a sleeveless wicking shirt and shorts.

4 miles at CH

4 miles at CH with Ollie with me. 8.55 pace @ 156 HR.

1st mile in 8.60 @ 137 HR - I think that HR is kinda low though.

2nd mile in 8.57 @ 159 HR - Pretty consistent running.

3rd mile in 8.50 @ 160 HR - More of the same.

4th mile in 8.57 @ 165 HR - More consistancy and a decent HR considering this was pretty hilly country.

Ollie did fine and seemed to have energy left. Pretty good for an eleven year old pup. It was chilly out (42) and I was cold in my performance shirt and shorts. Should've worn some gloves.

4.00 (repeats) at CH

4 miles Sunday morning 1/18/09 in 8.16 average with HR of 156 (questionable).

This was my speedwork out of the week.

1st mile in 8.05 at HR of 110 - This was supposed to be a warmup mile, but I obviously took it too fast. I guess I was a little anxious about doing speedwork for the first time in a long time. That HR figure is probably wrong as my Timex device always starts to pick up the "real" HR at least a mile into my runs.

.45 mile at a 7.98 pace at HR of 160 - Remainder of the warmup. Again, too fast, but at least this was almost all solidly downhill. HR probably about right.

.693 mile at 7.86 pace at HR of 171 - The first half of this was my first interval: .33 mile at 5k pace. The second half was my recovery period. I figure the speed part was about 7.15 with the recovery at about 8.57.

.341 mile at 7.18 pace at HR of 177 - The second repeat of .33 mile. Pretty fast, but I'd like to get one of these repeats down below 7 min pace.

.347 mile at 8.73 pace at HR of 170 - Recovery period.

.331 mile at 7.49 pace at HR of 178 - Last repeat. Not as fast as I'd like but my HR was working even hard on this one.

.354 mile at 8.90 pace at HR of 171 - Recovery period.

.483 mile at 9.25 pace at HR of 174 - Cooldown half-mile. Mostly uphill and back to the house. I stopped right at 4miles and was pretty spent.

This was a decent speed session. It was very cold out (around 20 degrees), I wore a performance shirt under a longsleeve cotton tee, running gloves, and I put a backwards ballcap on my head since it was drizzling a bit. I was comfortable despite the conditions.

Note - On that first repeat by the clubhouse, a pack of deer came running around the front on the other side of the lake of me, bounded into the water, swam over, and crossed right in front of me. They freaked out as they saw me and scrambled across the road about 30 yards away and into the field on my right.