Tuesday, May 22, 2007
Week 23 - MCM Training - Great Start!!!
From the website http://www.thortrains.net/armymen/realsho2.html
This has been a great week for MCM training. I had a super 8 mile long run on Sunday morning. I tried to pick up my pace to my target marathon pace (11:15 - 11:30 mi/mile) at miles 5-7, but I only succeeded in running a little bit faster than my slow 12 min mile pace. Still I am pleased. I only took 1 min walking breaks at each mile and I ran a negative split - running the first half in 47:54 and the second half in 46:40 for a total time of 1:34:58. My total avg heart rate time was in the aerobic zone at 160 bpm with the first 4 miles under 160 bpm and the last 4 averaging under 170 bpm. I kept thinking later in the day that I needed to run some more!
Monday was my rest day. Today I got up and ran a "blazing" 5 miler, running 5.09 miles in 54:07 min, a 10:38 min/mile pace! My heart rate averaged 163 bpm - just above my aerobic zone (which ends at 162). I kept a good steady pace throughout and fired up a 174 bpm podrunner mix for the last 2 miles. Before the run I ate some applesauce because I ran out of Cliff Shots. Maybe I am on to something!
I ended my work day with 10 min on the elliptical machine followed by 2 sets through my strength training routine.
I am an exercise machine!! :-)