Week 16 - Recovery week End of Build Phase 2

"Run like hell and get the agony over with." Clarence DeMar Since I am just coming back from a glorious vacation, getting up this morning at 4:30am was hard so I slept in knowing I have to get my run in tonight. Changed right into my workout clothes once I got home, loaded a podcast onto my mp3 and out the door I went for my run. The power of less miles, initial I thought I was running 7 miles but upon looking at the schedule realized I only had to do 5, wow, just 5 miles I will done in less than an hour if I can keep up the pace. Wow, only have to do 5 miles at base pace. I haven't really had a good outdoor run in a while and it was cooler today at 80 degrees, so I was hoping I could get a good leg turn around. I had some problem when I started but by the middle of the first mile I felt fine. At mile 4, I raced a little boy on his bike, I was ahead of him for a while but he kicked it up and passed me and he kept on looking back to make sure I wasn't going to catch him until he got home. At least I know he got a good workout, probably more than he was expecting. Ended up being a great run, was able to negative split and also ran at the top of my base pace for a change. Base pace 10:51 - 9:54. Still able to keep my heart rate in zone 3, which I am very happy about. Got back home drank some Recoverite and then got on the floor and did some abs and core workout with Amy Dixon from exercise TV then finish up with the Dallas Cowboys Cheerleaders cool down also from exercise TV. Activity Route: -- Elev. Avg: 986 ft Location: Solon, OH Elev. Gain: +6 ft Date: 07/26/10 Up/Downhill: [+347/-341] Time: 06:01 PM Difficulty: 2.7 / 5.0 Performance Distance: 5.00 miles Time: 0:51:02 Speed: 5.9 mph Pace: 10' 12 /mi Heart Rate: 146 bpm (Avg) Calories: 669 170 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0%  0.00 mi Zone 4 163 - 184 0h 00m 0%  0.04 mi Zone 3 143 - 163 0h 36m 70%  3.57 mi Zone 2 122 - 143 0h 16m 32%  1.60 mi Zone 1 102 - 122 0h 00m 1%  0.07 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 27 +0' 15 5.7 -0.1 134 -33 ft 2 10' 11 -0' 01 5.9 +0.0 144 -3 ft 3 10' 02 -0' 10 6.0 +0.1 146 -9 ft 4 9' 57 -0' 15 6.0 +0.1 151 +9 ft 5 9' 48 -0' 24 6.1 +0.2 155 +39 ft end 10' 50 +0' 38 5.5 -0.4 159 +3 ft Versus average of 10' 12 min/mile

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