21 miles this morning. The first 9 were easy around the neighborhoods west of town and out to Jerome Prairie School. I used the bathroom at the convenience store and then started a 10 mile tempo section on Applegate Rd. Just wanted to to keep everything below 6:00 and I was able to do so (except for the first one where I wasn't sharp mentally). Splits were 6:13, 5:47, 5:54, 5:54, 5:54. 5:52, 5:49, 5:55. 5:50, 5:38. Pretty tired by the time I returned back on Dowell Rd. after passing the elementary school and Redwood Rd. Ran slow the final 2 miles and made it home before hitting the wall. Took some sport beans at mile 7 and no water throughout. Getting hot here in Southern Oregon... I wore my heart rate monitor for the first time in while. First 9 miles, averaged around 120, from mile 9 to 10.5 it slowly climbed from 120 to 150, then it stayed between 150-156 for the next 9 miles. The last 800 meters of the tempo I tried to push it a little (but there wasn't much there...) and it climbed to 164. Quickly dropped to 135-140 range on cool down. |