MEDIUM LONG RUN - 13 MILES ON THE TM

Got to the gym with plenty of time to get my run in. Plan was for 13. Was feeling strong and felt I would shoot for it and bail if I needed to, since I ran the Bronx half just 5 days ago. But the legs felt good and I completed my run!! Still don't like how the TM stops when I hit 9 miles, but this time I was able to get my legs going to finish. I guess an upside was that my HR dropped even more when the TM stopped and then I had to start again, LOL

14 miles in 2:11:26, avg pace 10:06

Avg HR 131 Cardiac Drift: 144

M1 10:06 avg hr bpm 119 Cardiac Drift: 129
M2 10:06 avg hr bpm 127 Cardiac Drift: 136
M3 10:06 avg hr bpm 130 Cardiac Drift: 142
M4 10:06 avg hr bpm 133 Cardiac Drift: 146
M5 10:06 avg hr bpm 134 Cardiac Drift: 143
M6 10:06 avg hr bpm 131 Cardiac Drift: 138
M7 10:06 avg hr bpm 134 Cardiac Drift: 144
M8 10:06 avg hr bpm 135 Cardiac Drift: 144
M9 10:06 avg hr bpm 133 Cardiac Drift: 138
M10 10:06 avg hr bpm 134 Cardiac Drift: 136
M11 10:06 avg hr bpm 134 Cardiac Drift: 140
M12 10:06 avg hr bpm 135 Cardiac Drift: 143
M13 10:06 avg hr bpm 137 Cardiac Drift: 143

MEDIUM LONG RUN - 8 EASY MILES ON THE TM

1:05pm - Got to the gym, today had 11 miles scheduled for my Medium Long Run, but chose to do 8, as I have the Bronx Half on Sunday. Tomorrow is a complete and total rest day!! Realized when I got to the gym I forgot my little snickers, which I've been popping about every 3 or 4 miles depending on the distance I was running. Oh well, still had an awesome run and my legs really felt like they wanted to take off.

Set the TM to 5.6, and ran all miles at that speed. Ran 8 miles in 1:24:30 Avg pace of 10:34

Avg HR 132 Cardiac Drift: 146

M1 10:39 121 Cardiac Drift: 130
M2 10:33 129 Cardiac Drift: 142
M3 10:32 132 Cardiac Drift: 142
M4 10:32 132 Cardiac Drift: 141
M5 10:32 135 Cardiac Drift: 143
M6 10:33 136 Cardiac Drift: 144
M7 10:32 135 Cardiac Drift: 144
M8 10:32 138 Cardiac Drift: 146

Overall a great run, and my last run until Sundays race. As I am scheduled to run 6 on Sunday and 16 on Monday, I am flipping those runs. I think I will run 3 warm up miles before the race to make my miles for Sunday 16.1, and then have a nice recovery 6 mile run on Monday, and then Spin tuesday, etc. etc. etc. for the week.

I still would like to run the race at marathon pace (say 9:09), but will make that final decision at the start of the race. I think I'm ready for it, but I also am in the middle of training so I don't want to go crazy, plus it's going to be cold, so I'm just running it at a doable/training paced run.

MEDIUM LONG RUN - 9 MILES ON THE TM

1:15 - got to the gym after a crazy morning, and new today was supposed to be an 11 mile run, but I had to be done by 3pm to pick Allie up from school, and I didn't want to push it, so I set the TM to 5.6 for the 1st mile, then 5.8 for the remainder, and ran for 1:32:06. Legs felt good, and glad I didn't push it! Decided to try something new today as an experiment, and it worked great. I had two small size snickers, I cut each in half and had 4 small pieces. At the 3 mile mark, 6 mile mark and 9 mile mark I at one of the small pieces. It was great and didn't upset my stomach at all. Not sure if snickers was what I was supposed to use, but I didn't have Milkey Ways.

The only bummer was that they vacuumed again and skewed my HR numbers, but heck, I'm still happy with the numbers over all, and the run felt great!!

My avg HR was 144 cardiac drift: 225

M1 10:40 165
M2 10:39 136
M3 10:40 140
M4 10:40 142
M5 10:40 144
M6 10:33 144
M7 10:40 144
M8 10:40 143
M9 10:39 142

MEDIUM LONG RUN

10:30am got out for a medium long run of 8 miles. Chose to do both my loops, the hilly one around Huntington Bay, and the flat one around the Mill Pond. Temperature today was 35 degrees, but they said with the windchill it felt like 28. Yah, it did it was cold out there. Need to figure out how to dress for this weather.

Did my 8 miles in 1:30:47 at an average pace of 11:20. HR avg stayed at 134, which I was pleased with. To keep the HR down I walked most of the hills this time. Not sure if my over dressing because of the cold affected my HR, but sometimes, walking is good:) HR did hit various cardiac drifts, but not for more than a few seconds:)

I wore my Asics wicking shirt, a long sleeve cotton shirt over it, and then my winter Obermyer shell. At times I was hot, and sweaty, but not bad. Need to get appropriate outdoor running gear so I don't sweat!! BR411 are you reading this. LOL

My splits for today were:
M1 10:46 130 cardiac drift: 144
M2 10:50 142 cardiac drift: 217 (not sure if this was the hill, or interference:(
M3 12:17 133 cardiac drift: 166 (now this was the hill:)
M4 10:59 134 cardiac drift: 192
M5 13:09 135 cardiac drift: 165
M6 10:53 135 cardiac drift: 153
M7 11:12 127 cardiac drift: 162
M8 10:34 137 cardiac drift: 150

Overall the run felt great. Felt great to finally put in the distance. Haven't done distance in awhile and I had happy feet today:)