The clear east horizon is slowly brightening and the sky colors change minute to minute. Beginning from dark black to darkish blue to teal green I notice the beauty of the day beginning to unfold. As I watch this fascinating transformation from my worn brown leather chair my strong hot black coffee energizes and warms me. Little Chico is curled on my lap next to my lap top and Barclay is resting on the couch, not hunting for squirrels on the telephone lines, yet. A perfect way to slowly start the day. The next several days will be delightfully warmer and sunnier in Chicago. Great for some warmer long runs.
Yesterday I ran an 8+ miler. As I progressed in the first mile I felt fresh and fast. I decided to make this a tempo run. Then as I got in the second mile I changed my mind a little and decided that this would be a Lactate Threshold Tempo run. This really was my best LT effort to date. I am definitely getting faster and my heart rate is very good for this level of effort. Basically, I covered 8.18 miles in 1:01:59, my average pace was 7:34 mi and average heart rate 146 bpm. See below for detailed information.
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Calories
1 0:08:51 1 423 465 8:51 6:51 121 137 80
2 0:07:34 1 305 275 7:34 5:03 143 157 89
3 0:07:25 1 230 263 7:25 5:19 145 153 85
4 0:07:09 1 483 396 7:09 5:02 152 158 88
5 0:07:01 1 436 494 7:01 2:45 153 160 86
6 0:07:24 1 241 219 7:25 5:45 155 159 92
7 0:07:29 1 238 281 7:29 5:26 150 158 90
8 0:07:33 1 134 138 7:33 6:44 155 159 94
9 0:01:29 0.18 20 14 8:06 7:08 154 158 17
Summary 1:01:59 8.18 2,511 2,547 7:34 2:45 146 160 721
Edited by Silentrunner 1/13/2010 6:24 AM
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" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
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