Notes
An experiment.
For the fall I'd like to mix in some harder long runs. If not in overall pace, then at least in intensity and variation. I've spent some time over the last few weeks researching some options and have decided to experiment over the next few months so it's not a complete shock in July.
Today was supposed to be 11 miles easy and then 6 x (km, 400) on the MIT track at (LT, 8:00) but the track was covered in snow (and closed). I ran back out to the river and went right into 5 x (0.75,0.25) @ roughly 5:55/7:20. And by the time I started this portion of it there was already a good bit of snow on the ground. I don't know what the conversion is for running LT pace in an inch of snow, but it's more than a few seconds.
Also, something weird happened with my heart rate data. I stopped in the 9th mile because I ran into Carolyn. Before then I'd been consistently in the high 140s. When I started back up, running no faster it was registering in the 180s which can't have been right. Then it was high for the rest of the run, including the 2km cool down where I felt like I was walking running 7:15 pace.