easy run

Bob: after running at a quicker pace yesterday, ran 4.5 miles easy today. 44:44, 9:54 min/ miles, started hr clock after warm up - average hr 143 bpm - but a lot of time in the 138~140 range.

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

gym/ run at lunch

Bob: gym in the morning - 10 min cardio/ 15 min lifting.
Ran 4.5 miles at lunch, 42:41, 9:28 min/ mile, heart rate 124 bpm average, but mostly 140~145 range after the warm up.
I figured out I can hit lap on the HR monitor and get better HR data. In hindsight, it would have been nice to get another garmin forerunner305 instead of the forerunner205....but I didnt think we would be relying on the HR to set running pace so much.

gym/ run at lunch

Bob: gym before work - 10 min cardio/ 10 min lifting
ran 7.15 miles at lunch, 1h10:33, 9:52 min/ mile, average hr 140 bpm. really focused on running to keep HR under 150. Seemed like most of the time HR was at about 141~144 bpm. I realize I have a tendancy to 'cheat' on the lower hr runs and let my HR get too high. THe run felt really good, especially after long run on saturday. Cadence checks are 85 ~86 foot strikes/ min, which seems pretty natural now.

Long run 14 miles

Marcy: ran from the house - delridge - alki - beach drive - lincoln park - met Bob and Sadie at the southern playground.

14.4 miles, 2h12:14, average 9:11 min/ mile. average hr was 139 bpm. 40~45 degrees, periods of drizzle...ran with waist belt hydration system today.