run

Bob: ran 4.5 miles at lunch. legs felt a bit tired still from half marathon. ran at lower heart rate 137 bm average (11:45 min/ mile). I have been reading about lower heart rate traing. Dave Scott's article makes a lot of sense. I think when I was running in high school, my progess was limited because I was running my training runs at too high a heart rate.

Will try the lower heart rate training for 3~4 weeks --> keeping HR below 150 bpm. Then will up the effort to alternating between 145 bpm runs one day and 160 bpm runs the other day.

This should compliment the chirunning, but so much data monitoring doesnt seem very chi....

Marcy: ran short loop with add on (3.2 miles) pushing sadie. legs still tired from race as well.