9 Mile Long Run

A great run this morning.  My goal this morning was to run the first 5 miles at an 8 minute pace keeping the heart rate below 164 (70% HRR) and then run the next 2 miles at a 7:30 pace, 1 at 6:50 pace and then a mile cool down.  I had an absolute liberating run this morning.


  Mile -  Pace - Avg HR -  Max HR
Mile 1 – 7:48   –   145   –   165
Mile 2 – 7:44   –   156   –   168
Mile 3 – 7:47   –   156   –   174
Mile 4 – 7:49   –   161   –   168
Mile 5 – 7:54   –   163   –   168
Mile 6 – 7:21   –   172   –   181
Mile 7 – 7:15   –   173   –   179
Mile 8 – 6:49   –   182   –   190
Mile 9 – 8:07   –   168   –   187

Weather:

Temperature: Min./Max.: 49.4 °F/57.6 °F
Humidity: 85.3%
Dew point: 48.0 °F
Wind Speed: 0.6 mph

Outfit:

Shorts: Brooks

Shirt: K-Swiss Ironman Louisville finisher shirt
Shoes: Brooks Pure Connect


Nutrition:
Pre-Run: 1 Packet CeraSport EX1 mixed with 1 scoop Base Amino
               1 Packet Sports Beans
Run: 1 Packer CeraSport EX1 mixed with 1 scoop Base Amino
         1 Strawberry Banana PowerGel
Post-Run: Base Recovery and the remainder of the CeraSport EX1 mix from the run and Powerade

Happy Training Everyone