TEMPO RUN: ROUND 2; 6 MILES IN UNDER 51:00, OH SO CLOSE, BUT BETTER THAN LAST WEEKS(ROUND1) WOO HOO!!

Today's Plan:
Tempo Run- Your mission ... Round 2: complete this 6 miles in under 51-minutes!

Well, I didn't hit under 51:00, but I did better than last weeks Round 1 (51:49) Hahaha, granted I only beat it by 8 seconds, but I'll take it!! It was hot as hell out there today, Temp said 80% w 72% humidity.

45 min before the run I ate 1/2 an egg & cheese sandwich, with coconut water, and then 15 min before the run, I took a Gel.

Legs felt heavy again for the first few miles, but then opened up. I'm pleased with this run because when I wanted to push the last 2 miles, my legs responded. FINALLY, and by the last mile I was sprinting for darn close to the whole mile. Woo Hoo:)!! So, I'd say in this heat/humidity, MISSION ACCOMPLISHED:)!!

6 miles in 51:41 (avg pace 8:36 ) Avg HR 151 Cardiac Drift: 168

M1-8:53 Avg HR 145 Cardiac Drift: 153
M2-8:55 Avg HR 152 Cardiac Drift: 157
M3-8:41 Avg HR 151 Cardiac Drift: 154
M4-8:55 Avg HR 150 Cardiac Drift: 155
M5-8:32 Avg HR 153 Cardiac Drift: 160
M6-7:45 Avg HR 161 Cardiac Drift: 168

My HR avg/max for M5 was 153/160 My HR avg/max for M6 was 161/168
Finally, I pushed at the end and my legs responded. Haha, Josh, I heard you whispering in my ear, push, push, push:)!!

TEMPO RUN- MISSION FINISH 6 MILES IN UNDER 51:00

Todays plan: Finish 6 miles in under 51:00

Well, it was as thick as pea soup out there today. Temp said 78F w 97% humidity. YUCK, but I got out there as soon as I dropped kids off at camp/school. I decided to run the Cow Harbor 10K course, but just leave out the last .2, since I knew this course like the back of my hand, and would know when to push, etc.

Legs felt good, but a little tight, but they loosend by the end of the 1st mile. I took the 1st mile a little slower than usual as it's downhill, and I knew the humidity would suck me dry by the end (M1-8:01). I attacked the 2nd mile (James St), and was very pleased, did it faster than past runs (M2-9:02), and then opened up for miles 3 & 4 (M3-8:40 M4-8:31, legs still felt strong, and then going up Waterside, I could feel the legs getting heavy. Still pushed, but legs didn't want to go. M5-8:45. I was sprinting/pushing in my head, but I think the humidity finally got to me by mile6. @mile 6.5 I got the worst stitch in my rib cage ever. I almost stopped/quit (but that's not in my nature, I downed some Nuun and worked thru it), and finished M6 in 8:50. Good run over all!! I didn't hit my under 51:00 mark, but I came damn close and in this humidity, I say this run was a HUGE success!!!

I wore the fuel belt, and filled the 4 8oz bottles with Nuun. I drank at miles 2, 4 & 6 and then finished all the Nuun at the end of the run. I was completely soaked by the end of the run, and hurt, but jumped in a 7min ice bath when I got home, and feel good as new now!

6 miles in 51:49 (avg pace 8:38) Avg HR 150 Cardiac Drift: 163

M1-8:01 Avg HR 143 Cardiac Drift: 152
M2-9:02 Avg HR 155 Cardiac Drift: 163
M3-8:40 Avg HR 152 Cardiac Drift: 163
M4-8:31 Avg HR 152 Cardiac Drift: 157
M5-8:45 Avg HR 153 Cardiac Drift: 157
M6-8:50 Avg HR 147 Cardiac Drift: 155

TEMPO - 6 MILES

Didn't do a progression run today, but ran all my miles today at 6.0 speed. Legs felt really good.

Ran 6 miles in 1:00:03 Avg pace of 10:00

Avg HR 133 Cardiac Drift: 144

M1 10:00 avg hr bpm 122 Cardiac Drift: 133
M2 10:00 avg hr bpm 130 Cardiac Drift: 137
M3 10:00 avg hr bpm 134 Cardiac Drift: 141
M4 10:00 avg hr bpm 137 Cardiac Drift: 142
M5 10:00 avg hr bpm 139 Cardiac Drift: 144
M6 10:00 avg hr bpm 138 Cardiac Drift: 143

UNEXPECTED, BUT AWESOME TEMPO RUN

Didn't get to the gym till 3:10, and I had to get Rebecca from the bus stop at 4pm, and since I wanted to run 5 miles, I set the TM to 6.0, at about a mile and a half I felt something in my right foot (nothing major, but made me realize I had NO warm up, stupid, stupid, stupid. Guess that happens when you're rushing and HAVE to get the mileage in LOL Well, From 1.5 to 2.5 I ran at 5.6 then 5.8, and the right foot felt fine, so I ran the next at 6.0, to get me to 3.0 miles, then I got the phone call (a bonus of my iphone/ipod, phone, it was BR411 asking if I was getting Rebecca at the bus stop or is he supposed to do it, as he is now home on Fridays. Well, that call came in at 3:43, and I still had 2 miles to go, I told him yup, I'm getting Rebecca, and cranked the TM up to 6.3 for half mile, then 6.5 for half mile, felt good, then 7.0 and finally 7.5 I don't think I've ever run that fast on a TM, but it felt good HR hit 185, LOL Thank goodness I don't do hard workouts often, but I think I'm good, or better for todays tempo run.

Oh, and I made it to the bus stop with 1 minute to spare LOL

5 miles in 48:13

HR avg was 144 and Cardiac Drift: 185

M1 - 9:56 136bpm Cardiac Drift: 159
M2 - 10:12 139bpm Cardiac Drift: 154
M3 - 10:10 142pm Cardiac Drift: 150
M4 - 9:47 147bpm Cardiac Drift: 157
M5 - 8:16 161bpm Cardiac Drift: 185