Slow and steady …

The same run as yesterday at about the same time – getting a bit boring? Not really, but I do need to branch out. Anyway, I feel like I am on the cusp of some improvement. This run felt very easy and I ran a bit faster than yesterday but at a slightly lower heart rate – ever so slightly. What I am really pleased with is that the pace difference at HR 138-140 is a spread from 7:58-8:16 for about nine miles. That is much better than my Maffetone tests on a track that were only five miles long (I think that running around the Charles River is kinda like a track so it is pretty close to the effort I would put out on a track). I have not had much of slowing down of time/mile (what I would call heart rate creep) as the run goes along – that must mean something good.

Here are the miles splits and average HR for each mile for my relatively flat course:

  1. 8:34 128 (warm up)
  2. 8:02 136
  3. 7:58 137
  4. 8:05 138
  5. 8:07 137
  6. 8:12 137
  7. 8:03 139
  8. 8:07 141
  9. 8:16 140
  10. 8:13 140

Pretty consistent and pretty steady. I like that. I am feeling pretty strong and ready to start some serious training.

One more week of loose and easy training with a focus on getting the mileage into the mid 60 range. I should have no problem doing that this week since I am already at 29 miles with four more days to go.

10.5 miles/1:25:16

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November 2006
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What I am reading:

Again to Carthage, Robert L. Parker

Music I am listening to:

LCD Soundsystem, This Happens Gorillaz, Plastic Beach

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