Total Miles: 30.1

6/11 PLAN:
Marathon Rehearsal
Distance - 12 miles
Run/Walk Intervals - :32/:10
Target Heart Rate - LT 138 (65% HRR)
Target Pace - 10:30 /mi

6/11 ACTUAL:
Shoes: Merrill Pace Gloves

Distance - 12 miles
Ave HR - 128 (57% HRR)
Mile Splits:
14:22 / 10:32 / 10:09 / 10:12 / 10:25 / 10:21 / 10:26 / 10:25 / 10:23 / 10:29 / 10:17 / 10:35

6/12 PLAN:
Run 60 minutes with 3-4 miles at 9:40 /mi

6/12 ACTUAL:
Shoes: Merrill Pace Gloves

Distance: 5.6 miles
Ave HR - 127 (56% HRR) -- this includes warm up and cool down
Max HR 138 - 141 range (65% - 67% HRR)
Run/Walk Intervals - :45/:10 (Miles 2-5)
Mile Splits:
12:30 / 9:36 / 9:29 / 9:32 / 9:29 / 15:00

6/13 PLAN:
AM Run 60 minutes -- with hill sprints and repeats

PM Run 30 - 45 minutes at recovery pace
Heart Rate Alarm - 132 (60% HRR)

6/13 ACTUAL:
Shoes: Vibrams FF "Seeyas"

AM Hill Workout
Time/Distance: 67 min / 4.5 miles
Max HR: 147
Workout: Warm up run for 1.5 miles; 6 accelerations (strides); 3 sets of hill sprints with 2-3 min full walking recovery in between each set. 1 set = 5 hill sprints as follows: accelerate 30 seconds up hill; walk across street; jog down hill; walk across street (5 times continuously). After the hill sprints, one continuous "easy" run up the full hill and back down, about 3/4 mile round trip. I did have to walk briefly on the steeper part of this last full hill.

PM Recovery Run
Time/Distance: 30 min / 3 miles
Heart Rate alarm controlled run (130 -- 58% HRR)
Straight run, except for the occasional brief walk in response to the HR alarm.
Mile Splits: 11:14 / 9:41 / 9:56

6/14 PLAN:
Run 30 - 45 minutes with 2 miles at tempo pace (8:48 - 9:10 /mi)

6/14 ACTUAL:
Shoes: Merrill Pace Gloves
Time/Distance: 31 min / 3 miles
Run/Walk Intervals - :60/:10 for tempo pace
Max HR: 165 (85% HRR)
Miles Splits: 15:00 / 8:51 / 8:22

Notes: Definitely carried some residual fatigue into this workout. Good thing it was short; I don't think I could have done a third mile at tempo pace. I got to the gym a little later than I had planned, so I only had time to warm up for one mile. I think it would have been better to have had a longer warm up.

I will assess my fatigue level in the morning and may cut back tomorrow's run to a recovery run, or may eliminate it altogether and take a rest day.

6/15 PLAN:
Run 60 minutes at 10:30 /mi
Run/Walk Intervals - :32/:10

6/15 ACTUAL:
Rest Day

6/16 PLAN:
Rest

6/16 ACTUAL:
Shoes: Merrill Pace Gloves
Boot Camp (60 min)
Sprint Workout -- ladders
500 / 400 / 300 / 200 / 300 / 400 / 500

6/17
PLAN:
AM 14 x 1 miles repeats