Notes
I felt ready to run tonight, and headed out with the fast guys and gal(John M.,JR,Glenn B. and "Scooter" Bridget. I was actually heading out on the 2 mile WU a little faster than they were which i do at times to get warmed up and loosened up b4 jumping into the fast running.WU(8:06 and 7:56). Then i did a 4 mile tempo @ Lactate Threshold intensity(HR monitor at 87 to 90% of max HR.) I could definitely feeling the lactate accumulating in the legs during each mile and it peaked out in the 4th mile. I just could not do the 5th mile i had thought about doing at that intensity, so i stopped the tempo at the 6mile point. I focused for the most part on keeping Glenn in a close sight which worked well so i did'nt obsess about the pace or even the intensity too much. Splits for the tempo portion:7:15,7:15,7:20(180 degree turn to head back to start the 3rd mile), and 7:12 for the last mile. The HR's for the tempo miles:avg HR/max HR were 157/160, 160/163,163/164,and 165/167. I did a longer CD of 4 miles to get me 10 miles for the day (8:16,7:56,7:53,and 7:50) Very pleased with this run and the overall effort considering the mileage i've been running the last 2 weeks. I came into this run with 36 miles in 3 days. I am wanting to try and do my longer tempo run on Saturday and shoot for something closer to MP or maybe 1/2 marathon pace for 6 to 10 miles depending on the pace and how i feel.