A.M. Long run, 15 miles along Jordan River Parkway Trail from 13th South
This was the best run I've had all week. I found a great rhythm where everything was lining up the right way and felt very strong through the end of the run.
I picked it up the last mile, but I always forget how truly convoluted this mile is with lots of sharp turns, a bridge crossing, street crossing etc. Not only does it slow me down, I think the Garmin measures short because of all the sharp turns. I ran the first half of the last mile in 3:20, increased the pace, hit the really winding part, and somehow finished with a 6:53. I never really notice it on the way out because I'm barely jogging as I warm up. The next faster finish I do will be during the second to last mile and then I'll cool down through the crazy part.
For the week, I did well considering Andrea was in Israel for work. Between work myself, taking care of my kids, and starting out the week feeling really out of sync, it worked out pretty good. Next week should be much more normal. I did well with food intake and expect to see it continue to show on the scale. I think the weight loss will continue to add an extra fatigue factor, but that I will adjust somewhat. Once I'm down to racing weight (~165--which is still heavier than most, but is pretty lean but still healthy for me) and level off I will get the pay off.
~0-15' = 10:05/mi @ HR 125
~15-30' = 8:29/mi @ 141
~30-60' = 8:10/mi @ 148
~60-90 = 7:57/mi @ 150
~90-113 = 7:43/mi @ 155
~113-120 = 6:53 (in reality faster, see above)/mi @ 169
4 weeks down, 2 to go to finish my base phase. I may add some transition work the next couple of weeks.
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A.M. Weight = 177.0 | 