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Jul 22

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18.5-mile run in Jersey

This morning’s scheduled marathon training was a 18.5-mile endurance run, with mile repeats in the middle. Although it was only 65-degrees at 6:30am, it was so humid that I was drenched by the end of the second mile. By the time the run was finished, the temp was up to 80-degrees, and I couldn’t wait to get back to my parents house and into their pool.

It was super-nice to have company on my run. My dad joined me on his bike, and my brother joined me part-way through to run the intervals with me in the middle. I had a main set of six mile-repeats with 2-minutes recovery in between. The target for the mile-repeats was a zone 4 heart rate, and I also wanted to practice running at the new higher cadence of 90bpm. Aside from those pick-ups, with a nagging Achilles issue, I was content to run conservatively and make sure I could cover the distance without too much pain to deal with, and without making the injury worse.

So, after a warm-up mile, I settled into a rhythm at a 10:30/mi pace up to the intervals, and dropped back down after the intervals. I finished in 3:10 with an average heart rate of 156bpm for the distance. Here are my splits and heart rate averages for today:

1 – 10:10 – 136bpm
2 – 10:26 – 149
3 – 10:32 – 150
4 – 10:21 – 149
5 – 10:51 – 149
6 – 10:21 – 151
7 – 10:36 – 150
8 – 10:47 – 150
9 – 9:16 – 162
10 – 9:33 – 166
11 – 9:19 – 167
12 – 9:42 – 168
13 – 9:08 – 166
14 – 9:56 – 166
15 – 11:06 – 162
16 – 10:45 – 166
17 – 13:39 – 157
18 – 11:43 – 159bpm
0.3 – 2:53 (8:53/mi) – 172bpm
0.2 – cool down walk

Here’s hoping that my calf and Achilles recovers quickly! Ice and elevation…

Permanent link to this article: http://puggerrunner.com/index.php/2012/07/18-5-mile-run-in-jersey/