First Day Back

Duration = 50:22
Distance = 3.02
Calories = 354
Max HR = 142
Avg HR = 130
Running Index = 40
Max Cadence = 100
Avg Cadence = 82

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles (5:00) @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles (5:00) @ 3.0 mph

I should have figured out some way to get some cross-training in, but it was too easy to veg. I'm paying for that now. I was not able to stay in my target heart rate range without slowing below a run. There is a pace that I just find difficult to maintain. This is between 3.5 and 4.0. Of course, this is where I was needing to stay. My solution was to run at 4.0 until I hit 140 and walk at 3.0 until I dropped below 130.

My next goal race is the USAF Marathon in September. This is Week 1. I should have run yesterday. I plan to run the Bolder Boulder on Memorial Day. I will be doing Week 1 a day behind. Week 2 will likely also be a day behind with the Long Run the race on Monday (an extra rest day before the race). We will pick up the proper days when I get home from Colorado. Finally, I'm signed-up for a half marathon near home a week after the Bolder Boulder. They have a pretty stiff minimum pace and the half is a bit long for this point in the training cycle. I will likely trade for another 10K for the long run at the end of Week 2.

The key will be to stay healthy through the race in September.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:34.8 0:16:34.8 140 125  92 1.002  16:32  
A 2. 0:33:02.7 0:16:27.9 142 135 125 1.004  16:23  
A 3. 0:49:58.9 0:16:56.2 141 132 117 1.002  16:54  
1.   0:50:21.8 0:50:21.8 142 130  92 3.022  16:37