Yesterday's run was a "steady state" run, in which I was to start out with 15 minutes at a very easy heart rate (145 beats per minute), ramp up to 15 minutes at 150-155 bpm, then to 15 minutes at 155-160 and finish with 15 minutes at 160-165. I figured I could do at least 10K in that period of time, so that's what I'm calling my virtual race.
Here's how it ended up:
Overall: 6.35 miles; 1 hour 6 seconds; avg pace 9:28; avg HR 152
Mile 1: 12:03, avg HR 136 (Garmin was wigging out as usual during the first mile; I'm not sure how accurate the pace or the heart rate is for this mile)
Mile 2: 9:09, avg HR 144
Mile 3: 9:21, avg HR 154
Mile 4: 8:46, avg HR 160
Mile 5: 9:01, avg HR163
Mile 6: 8:49; avg HR 164
Last .35: 8:33 pace, avg HR 163
It wasn't my fastest 10K, but I nailed the workout and felt fantastic. Plus Darren was happy with it, which makes me happy. Thanks for hosting the virtual race, Laura!
Today I followed that up with a 2 hour 15 minute long run, this time all at an easy heart rate (below 150). I ran it slowly, but I returned to the tough course in Boulder where I ran long two weeks ago, so the terrain made up for the pace.
This was my last long run of the cycle. Darren has already posted next week's workouts, and the "long" run next Saturday is only 90 minutes. There's a tough speed workout on Tuesday, but I can truly say now that I am tapering.
Two weeks to the California International Marathon.