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Half Marathon Training Week Five (7/11/2010) 8 mile Long Run

Sunday, July 11, 2010

Ya, I can run faster but I choose to ~TRAIN TO RACE NOT RACE TO TRAIN~

Today's stats:

EARLY morning
Overcast skies
68 degrees
wind S 5 MPH
78% humidity
64F dewpoint (not bad)

Plan:
Long Run 8 miles
13:29 AP

Actual:
Time 1:41:10 (4/:45 intervals)
12:39 AP
729 whopping calories burned
152 av bpm HR
163 max bpm HR (yay...no spiking)

Splits:
1) 13: 04 (141)
2) 12:29 (149)
3) 12:27 (155)
4) 12:44 (152)
5) 12:29 (153)
6) 12:41 (154)
7) 12:39 (154)
8) 12:38 (156)

Zone 2: 0.3 mi
Zone 3: 1.5 mi
Zone 4: 6.8 mi
Zone 5: 2.6 mi

Shoe mileage: 278 miles

I give this run a B+ because I felt good and strong. I recognize the fact that I need to slow my long run pace down and I will continue to work on that. Perhaps I need to tweak/adjust my interval times. My sag wagon (hubby) was behind me again today and he really pitched a fit when the alarm went off EARLY. I told him he did not have to go with me but he did.

I wore my fuel belt with a second water bottle AND carried my handheld so I can start to figure out what setup will work best. i hate that fuel belt as my back gets sweaty where it rests. There is minimum jiggling though. I fueled (GU Chocolate Outrage...my FAVE (WOOT)) at mile 4 and that worked well.



There were alot of runners and bikers out this morning on the bike path and I asked one gentleman what he was running and that was 15 miles so there is alot of training going on...tis the season.

I did the ice bath thing and chocolate milk when we got home so we shall see if I have any sore muscles later on. This run ends Week 5 of training with a total of 20 miles. The coming week comprises of an easy 3 mile run Tuesday, who knows on Thursday as Trainer kelley will once again surprise us with speedwork du joir LOL. Then I have an easy 2 mile recovery run Friday followed by a 9 mile long run Sunday.

Until Tuesday...

Toodles!

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