week of 22 February

Getting behind...

• Mo - 7.85 @ 9:15
• Tu - 7.83 @ 8:30
• We - 7.85 @ 8:50 -- tortuous day travelling to FL (wx in ATL)
• Th - 8.00 @ 8:19 -- flat course in Florida (28 degrees in FL?!)
• Fr - 7.90 @ 8:56 -- tortuous day traveling back (25 mph winds, gusting to 50 @ DCA)
• Sa AM - 5.11 @ 9:39 -- felt like crap, ran easy
• Sa PM - 2.09 @ 9:32 -- feelmax shoes
• Su - 12.19 @ 8:21 -- moderate, HRs in mid-150s

This Week: 58.83 @ 8:47

The word for the week is "hills." The snow drove me and every runner to the same road. All the 7.85-7.90 run are on the same route. The 12.19 route is the same with some (very hilly) additions. The weird thing is my knee started bothering me after running at 0 degrees on the treadmill for a couple of weeks. The steeper the hills, the better my knee feels. I didn't charge the hills, but I didn't shy away either, so I pushed my HR up a little on the uphills, and rested a bit on the downs.

This was the "no plan" plan and I liked it. If I felt good, I'd run faster (Tu/Th) and then run slowly until I felt better. The moderate run on Sunday just felt right. I'm not doing any "quality" and some might consider the moderate runs "junk" (not slow enough and not fast enough), but I can feel myself getting stronger. Running on the flat ground in Florida was fun. Splits were

Time Distance Split pace Avg. HR
0:09:01 1.00 9:01 160 (80%)
0:17:30 2.00 8:29 131 (65%)
0:25:48 3.00 8:19 135 (67%)
0:34:02 4.00 8:14 140 (70%)
0:42:13 5.00 8:11 141 (71%)
0:50:25 6.00 8:13 143 (71%)
0:58:32 6.99 8:09 142 (71%)
1:06:29 7.99 7:56 145 (72%)
1:06:32 8.00 9:16 126 (63%)

First is obviously a bogus HR. It was nice to see that 7:56 @ 145.