I have a dental appointment this afternoon that I am expecting to take a couple of hours, and to leave me a bit sore. Additionally, I might sneak to ABC (altitude base camp) this weekend with the kids to do some skiing. So, all that said, I wanted to get my long run in before I had the excuse of being at 10000 feet, and a sore jaw. There is fresh snow outside, so I decided to get on the mill for this workout. While I do feel I need to do a good long run outside (the mill is just different), being on the mill did allow me the opportunity to manage the hydration, the pace and watch HR through the run.
I ate a litte for breakfast before this run - a blonde brownie and some PB. Okay, yeah, that is crap for a diet, but the "cookie" aspect seems to work well for me. I digest it well, it gets me some sugars, and it tastes good.
I got on the mill with the intent of keeping it all very relaxed for the first half of the run, and then building on the effort (and hence the pace) throughout the run. Initially, I had thought I do 18, but then I figured 20 would be a "nicer" number to post in the log. I made sure to take water every five or so minutes. I started at 8.1 (7:24) pace and kept it there for the first five miles, and then began to slowly ratchet the pace up. Over the last five miles, I upped it much more aggressively (as the splits show below). I was fine from an effort perspective the first fifteen. It all felt very easy, and I entertained myself by watching a movie on the DVD. My HR hovered in the sub 150 to 150 range for the first ten, it climbed to the 155 area through 15 and then it was pushing north of 160, to 170 over the last five. The last five were not super hard, but did require some focus.
1.) 7:27
2.) 7:24 (14:51)
3.) 7:25 (21:26)
4.) 7:24 (29:40)
5.) 7:25 (37:04)
6.) 7:18 (44:23)
7.) 7:20 (51:43)
8.) 7:19 (59:02)
9.) 7:17 (1:06:19)
10.) 7:13 (1:13:32)
11.) 7:11 (1:20:44)
12.) 7:08 (1:27:52)
13.) 7:03 (1:34:56)
14.) 7:03 (1:41:59)
15.) 6:58 (1:48:57)
16.) 6:57 (1:55:54)
17.) 6:45 (2:02:39)
18.) 6:38 (2:09:17)
19.) 6:25 (2:15:42)
20.) 6:02 (2:21:44)
At no time did I ever go over the top in the run.
More later. I have been having a conversation with Lucho re: HR, LT, etc. But now I need to go get numbed up in the mouth. | 