Thursday, January 20, 2011

Workout ... Legacy Track

            Course:  Legacy Community Center Indoor Track
                Miles:  12            
                Time:  1:29:11
        Avg Pace:  7:26/mile
         Workout:   Recovery Run
               Temp:  8 Degrees, Wind 15NW
          Calories:  1436
  Total Ascent:  0 ft
            Avg HR:  151 bpm
Miles this week:  56

Indoor track workout today ... nothing spectacular, but accomplished what I needed to.  Ran the whole recovery run on the track as opposed to the treadmill. We got 8" of snow last night and there was literally NO ONE a the gym ... which was amazing.  I had the whole track to myself the entire time.  It was great not having to dodge in and out of walkers.

Splits were ... 8:50, 8:09, 8:00, 7:37, 7:33, 7:19, 7:26, 6:30, 7:18, 6:46, 7:01, 6:32

Stopped 4 times for water, probably for a total of 1 minute so overall average was probably closer to 7:20.

Ran it a little faster than I needed to for a recovery run, but I kept my heart rate fairly low (below 150 most of the time) due to no elevation.  Run felt smooth and I never felt like I was stressing or pushing too hard.  I was happy to take advantage of the ghost town track!  The workout was fine, nothing great. 

I'll rest tomorrow for a big day of 28 total miles on Saturday.  I plan on running 22 on mine own (probably fairly slow) and then 6 with Madi as she gets ready for her first race ever, the KC Groundhog Run 10K the following weekend.  28 will be the most I've ever ran in one day ... I'm pretty pumped about the challenge and look forward to finding out how my legs & body respond.


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