Time to run

Sunday, April 19, 2015

MyHowl - Apr 19 > 25 (4 weeks)


Monday


Sunday

Exactly 4 weeks until I run the The Keys 50 Ultra race.  Today was a travel day back from Tampa so it was a good day to embrace a needed rest day. I feel good and I am ready to run some extended training efforts and ensure that I am as prepared as I can be. Time to train smart!

Training (week total: Run 78.89 mi)
Sat Run 2:20:07 - 15.07 mi - 9:14 pace - 131 avg hr
Hot as hell out there today. I ran this run at around the pace I hope to maintain next month at The Keys 50
Fri Run 1:04:30 - 8.25 mi - 7:49 pace - 139 avg hr

Steady pace on the Royal Palm route
Thurs Run 2:00:20 - 1.42 mi - 10:32 pace - 123 avg hr
Trash heap - hot as hell - I had nothing
Wed Run 1:37:30 - 11.73 mi - 8:19 pace - 137 avg hr
HOT
Tues Run AM 1:20:00 - 8.1 mi 9:50 pace
Trail run at the trash heap. I managed 650' of elevation gain at a slow recovery pace in the rain.
Tues Run PM 58:00 - 7.1 mi - 8:10 pace - 123 avg hr
World of Beer run club
Mon Run - 2:27:00 - 17.14 mi - 8:34 pace - 133 avg hr
Good training day: ran 17.13 miles in 2:27:00 - in a balmy SoFla temperature of 94 degrees with 90 percent humidity. When will I learn to run in the early morning instead of the middle of the day?
Sun - travel and rest
Last week (0 rest day): run 80.76 mi  last month 296.78 mi  last year 2,670.88 mi

bike yr: 20.28 mi
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