This was on Tuesday.
Ended up splitting my run last night. 5.5 miles then a 20 minute break to meet up with some friends. The we ran 4.5. I was surprised at how easy the second run was. The take away here is to try a long warmup for Sunday's sprint race. I'm going to be a geek and take my trainer I think. Sit in the parking lot and spin as part of my warm up. I'll want to run for a bit too. I figure the race will last maybe 65 or 70 minutes, so I'll go for maybe 40 minutes of warm up.
For the first run I tried to run at an avg of 153bpm. That was the HR I hit for the MAF test I did awhile back. I averaged 8:55/mile for 3 miles at 153bpm. Last night I ran an easy mile then averaged 8:17/mile for 4.5 miles at an average of 155bpm. Then for the second run, I averaged 8:32/mile for 4.5 miles with an average of 148bpm. I am quite pleased with this progress.
Steady On. Stay aerobic, ride and run in the hills. Race for fun and let those be your "fast" workouts. It's a pretty simple plan, definitely not sexy, but it's working. And as the man says, if it ain't broke, don't fix it.
Wednesday was a rest day 30 min EZ ride, and lots of sleep
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