For Whom the Dogs Bark

63F, 100%, calm and cloudy.  It rained a lot yesterday and the system hasn't completely moved through, though it isn't raining anymore.  If things go well time-wise and legs-wise I will do a lot of miles this week.  Today was 23 at 8:57/mile, pretty good run though I don't know if I did it too fast to prevent recovery by tomorrow.

Legs felt good after taking yesterday off, held a sub-9 pace through 12 miles at less than 150 bpm (mile 12:  8:49 (150).  I broke that barrier in mile 13, but held the same pace through the end of the run, breaking 160 bpm only on the last mile.  Last 4 miles were 8:56 (158), 9:00 (159), 8:43 (160) and 8:55 (161).  No trouble holding the pace but legs are sore and not sure if it is sustainable for more of the same as the week wears on.

68F, 100%, S. 1 mph.  Quite a bit warmer for a couple of days, then it will cool off again.  Felt better waking up this morning than when I went to bed last night.  Went out for a LLHR session, legs very stiff at first, but eventually loosened up and times kept going down until mile 10. Mile 9, the fastest split, was 11:07, and mile 10 was 11:28.  11:26 average, 119 average heart rate, 125 max.  I was OK with this; last Friday (a much cooler day and weights the day before instead of yesterday's brisk long run) came in at 11:20 average for 8 with more heart rate drift at the end than today.  I'm guessing that weights affect me more than miles.  Drove to the gym afterwards and did a leg and core circuit.  Hoping to go long again tomorrow, depending on how I feel and work pressures.

74F, 93%, SE 7 mph.  Front moving in, was planning to go long but lightning and thunder happened so it didn't happen; aborted early.  6.09 miles in 54:00, 8:51/mile, 146 bpm, 154 max.  The good thing was I felt great the rest of the day.

Woke up to the house shaking from a huge thunderstorm, which lasted to mid-afternoon.  I went down to the gym and did 12 on the TM at 5.5 mph, which I equated to a LLHR, though it may have been a little too fast for that; not much, though.  Followed up with a leg and core circuit.  Then got back on the TM late afternoon before Halloween activities for 8 more.  Was planning on more than that, but couldn't take it mentally or physically.

52F, 99%, calm and clear.  The storm has passed and the weather was perfect.  Ran 20.59 miles in 3:04:27, 8:57/mile, average heart rate 145 bpm, 156 max.  I was planning to keep it at 9:30 pace since I have another run tomorrow, but the first mile came in at 9:32 and the second one at 9:08, at which point I decided to go my regular speed, for better or worse.  Kept it under 150 bpm through 15 miles.  Last 4 full miles were 8:42 (151), 8:57 (152), 9:00 (152) and 8:54 (154).  It became obvious to me that these types of runs are a leg game, not a heart rate game.  I had lots of heart rate reserve even at the end, but legs were very tired after 15 miles, not surprising though, given the long workout times this week.

61F (56F to end), 77%, N 9 mph.  Pretty good running weather this morning, though the wind was a bit heavy at times coming back up the gully on the way back.  Ran 4 miles, met Wade for 15 then finished it off.  One bio break and a stop at McDonalds to re-fill my water, otherwise straight through.  Was planning on about 9:30 per mile but we naturally sped up throughout the run, only the first mile was slower than that.  Overall 20.62 miles in 3:10:32, 9:14/mile, 143 bpm average, 160 max.  Last 5 (including the stub) were 9:03 (150), 9:02 (152), 9:18 (152), 8:52 (155) and 8:46 (158).  Just like yesterday, my heart rate was in control throughout, but legs were very tired and un-lively.  This concludes my first heavy week of this training cycle.  I hope to do two more, one in terms of heavy workouts and another distance week.  It is now 3 hours since I finished and my legs seems to be recovering quickly, so I think I got away with it -- hope it did some good.