Training July 6 - July 12, 2009

Total Miles: 92
Total Time: 12:11

Monday: AM: 9+ miles easy 7:55/mile, 144 bpm
PM: 6 miles easy, 7:52/mile no HRM

Tuesday: AM: 10 miles, 3 mile warm up; 5 miles at HR 150 - 155, average 7:28/mi, 154 bpm; 2 mile cool down
PM: 6 miles recovery run, average 8:38/mi, 138 bpm

Wednesday: AM: 9++ miles easy, 7:47/mi, 144 bpm

Thursday: AM: 10 mile progression run. Warm Up 3 miles at 7:58, 144 bpm, 2mi at 151 bpm, 7:14/mi, 2 mi at 154, 7:00/mi, 2 mi at 158, 6:58/mi, 1.22 mi CD 7:45 at 147 bpm
PM: 6 miles recovery run 8:34/mi at 141 bpm

Friday: AM: 8+ miles easy 7:47/mi at 145 bpm

Saturday: AM: 13 miles with Carl. First 9 miles average 7:34/mi at 143 bpm. Then 3 miles of increasing speed: 7:08/mi at 152, 6:49 at162, 6:20 at 169, 1 mile cool down 7:50/mi at 148 bpm.

Sunday: AM: 15+ miles average 7:51/mi at 141 bpm. For the first 8 miles, my heart rate did not average over 140 bpm.

Tuesday I apent a fair amount of time working on stretching and massage for the psoas muscles. Wow! What a difference. I finally felt like I was not fighting my body to run and my paces and heart rates show it. This is very encouraging going forward.