tempo run

Bob: ran 7.2 miles at lunch. 2 miles at 145 bpm, 3 miles at 160 bpm, 2 miles at 145 bpm. overall 1h05:06, 9:05 min/ mile average. splits as follows:
1 mile 10:12 94 bpm
2 mile 9:35 140 bpm
3 mile 8:39 158 bpm
4 mile 8:04 163 bpm
5 mile 8:01 163 bpm
6 mile 9:20 145 bpm
7 mile 9:49 145 bpm

This was the first workout in 7 weeks with heart rate above the 145~150 bpm "lower heart rate training" zone. It felt really easy to pick up the pace for 3 miles. We are thinking about running the seattle 1/2 marathon at the end of the month...so will try do one or two more high intensity workouts (can I really call them "speed" workouts?) before we start tapering for the race.

Marcy: gym in the morning -- 20 min cardio/ 10 min lifting