Progression run and a Reboot

It had been so long since I did a progression run / LT run that I forgot how much they are! I headed out for my 15 min warm up, 20 LT run, 10 min cool down with my Garmin 305 to make sure I ran at what I thought were my LT paces / heart rates. Of course, not any training above 70% MHR for about a year except for the occasional run with Andy, I really was concerned with running too hard too soon. My fears were quickly absorbed when I looked at my watch about 10 min into the LT section and saw that I was running at 7:05 pace and at 170 BPM (80%) and that it felt quiet comfortable. I held this pace / HR for a solid 14 min (looking at the charts afterwards) before my heart rate started to creep. But, the good news was that it was just a standard HR creep, not more than 5 BPM as I ran into the wind and as my pace quickened. Overall my LT session was:

20:03, 2.71 miles (7:24 pace), 171 Average Heart Rate

After my run, I quickly made my way to the movie theater to see "Spirit of the Marathon". It was a great in depth look at the marathon and I think it provided wonderful historical information. Who knew that the British were responsible for the additional .2 of the marathon? Just so the royal family could watch the beginning of the marathon...

What the Spirit of the Marathon Trailer...