Notes
9.07 Mile PCR run (plus w/u and c/d included for total of 10.75 miles).
1:09:22 for the 9.07 miles PCR. Avg HR 152, max HR 158, avg Pace for PCR portion = 7:39 min/mile.
Program pace for today's PCR was 7:50, but I was able to comfortably exceed this pace. Despite running it "fast," my HR was BELOW the program HR range (155-173 bpm). Not sure if I need to bump up the effort to get my HR higher, OR slow down to get my pace back into the pace range. Or maybe I'm right in a perfect middle ground.
[Last week, I ran the PCR on the treadmill and kept increasing the pace to try to get my HR above 160 bpm. I ended up using 7.9 mph, or 7:34 pace, at a 1% incline in order to get my HR up that high. I have no intention of running the entire PCR run anywhere near the 173 bpm max HR suggested, but the lower bound of 155 seems reasonable. My thought is that the purpose of the PCR is to improve my LT, so I should be pushing my HR close to my LT -- somewhere in the 160-162 range, maybe higher?]