Plan for today:
3 Easy (9:30 pace)
7 Moderate (9:00 pace)
3 Hard/Fast (No slower than 8:30 pace)
Fluid @ mile-4, Gel @ mile 7 with fluids to wash down the gel, then fluid @ mile 9 & 11.
Was on the road by 9:25am. Temp said 82F and 70% humidity. Legs felt strong. I had no discomfort on this run at all. On past long runs my calves hurt, or I cramped, or the bottom of my feet hurt by the end of the run. Non of this happened today:)!! Fluid/gel intake seemed ok. I did exactly as Josh instructed, tho at the end I was a tad thirsty, I still felt strong tho. Came home and downed a 20oz Red G2 Gatorade.
13 miles in 1:57:05 (avg pace 9:00) Avg HR 151 Cardiac Drift: 162
M1-9:26 Avg HR 143 Cardiac Drift: 154
M2-9:33 Avg HR 150 Cardiac Drift: 157
M3-9:31 Avg HR 152 Cardiac Drift: 153
M4-8:58 Avg HR 154 Cardiac Drift: 161
M5-9:02 Avg HR 153 Cardiac Drift: 157
M6-9:03 Avg HR 154 Cardiac Drift: 157
M7-9:07 Avg HR 151 Cardiac Drift: 156
M8-9:05 Avg HR 150 Cardiac Drift: 158
M9-9:03 Avg HR 152 Cardiac Drift: 155
M10-8:59 Avg HR 152 Cardiac Drift: 155
M11-8:32 Avg HR 153 Cardiac Drift: 162
M12-8:06 Avg HR 150 Cardiac Drift: 160
M13-8:40 Avg HR 155 Cardiac Drift: 158
(Last .5 mile lost my 8:06 pace as the sun was beating down on me:( But still a great run. Very happy:)!!