Max HR: 200 bpm
Marathon Effort 166-172
Sub LT 173-175
Above are my training zones. Marathon and LT look right in the neighborhood based on my races. I'm a big weenie though and "easy" above is harder than how I normally run easy, which is way too easy. Got that?
Anyway, I did 7 this morning, average 142 bpm and 8:42 per mile. After the first couple, the miles were basically 8:30/145. Really not that hard and a bit more fun that my usual 9:15/134 slog. This past go around, I basically only had three types of runs: workout, recovery, and long. The long run was at the 140-150 easy effort above. "Brain Training," which I was loosely following, had lots of base/recovery pace runs, and weenie that I am, I opted for recovery every time.
I feel recovered except my butt/hips are *still* sore. I sill have three weeks before my official training schedule starts. I'm planning to do more easy runs and try out some of the supplementary training (core routines, etc.) that's in my schedule.
My run was very good today (except it was 45, raining, and windy) and I have some hope that I'm not far from where I was pre-marathon. Of course, I'm going to lose some fitness recovering, so we'll see where I am at the New Year's 5k. I'll be happy with anything sub-20. 19:30 would be very, very nice.