I guess I can't read a calendar. This report contains the full week.

Total Miles: 38.68

Monday
Time: 60 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 5.7 miles
Ave Pace: 10:29

Splits: 9:41 / 10:05 / 10:03 / 11:00 / 10:54 / 11:22

Notes: I felt much better today than yesterday, but I ran "out of gas" fairly quickly toward the end of the run, so obviously I'm not 100% yet. But headed in the right direction. I'll just stick to my 60 minute runs until I feel back to full strength. With luck I'll be able to do a long run on Sunday.

Tuesday
Rest

Wednesday
Time: 60 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 5.9 miles
Ave Pace: 10:11

Splits: 9:32 / 10:01 / 10:17 / 10:40 / 10:28 / 9:58

Notes: Today's run felt much more "normal." I think I'm getting my groove back. Instead of running out of energy toward the end, I actually started feeling stronger. So this run helped mentally, too.

Thursday
Time: 39:49 min
HR Alert: 125 (68% HRMax)
Location: Gym Track
Distance: 4 miles
Ave Pace: 9:57

Splits: 9:35 / 9:47 / 10:08 / 10:17

Notes: Continuing to feel stronger. I had to stop to use the restroom after mile 4, so decided just to end the run at that point. It has been less than 24 hours since Wednesday's run and the pace was pretty fast. Still being a bit cautious.

Friday
Rest

Saturday
Time: 75 min
HR Alert: 125 (68% HRMax)
Location: West Rim Route
Distance: 6.44 miles
Ave Pace: 11:38

Splits: 10:38 / 11:30 / 11:50 / 11:42 / 12:12 / 11:56 / 11:41

Notes: The hills slowed me down a bit. It was very humid and in the upper 60's. I didn't push it, just ran very comfortably. I felt very relaxed and strong.

Sunday
Time: 210 min (3.5 hours)
HR Alert: 125 (68% HRM)
Location: Lake Trail
Distance: 16.64
Ave HR: 121
Ave Pace: 12:43

Splits: 19:03 / 10:44 / 11:39 / 11:39 /11:39 / 15:47 / 11:30 / 11:36 / 12:11 / 12:08 / 11:39 / 12:42 / 15:15 / 12:50 /12:42 / 11:24

Notes: it was warm and humid today, not my favorite running conditions. Since it has been 3 weeks since I did my 3 hour run and I've also been a little under the weather, I had already decided to take it easy today and make this run primarily about time on my feet. Given the conditions, that was a good approach. I walked the first mile and about a half mile in mile 6 and 13. Otherwise, I used the heart rate alarm. However, for this run I let my heart rate drop a bit more than I normally do before resuming the run. All in all, I managed to stay relatively comfortable for the entire run (although my feet were hot when I finished). I hate to think what weather like this in January portends for the summer.

Fortunately, it was overcast for the first two hours, but the sun came out in the last hour and it was getting pretty uncomfortable by the time I finished. Unlike previous long runs, I didn't use my Gymboss, just the heart rate alarm. I think I will use the Gymboss for my 4 hour run next week. It was obvious in the latter part of the run that I was experiencing cardiac creep and that my heart rate no longer correlated entirely to level of effort. I felt like I was walking more than I really needed to. As an experiment, I stopped used the alarm in the last 15 minutes and just ran by feel (I couldn't see my pace, so that didn't influence me). That put me back at the pace I ran for most of the first 2 hours (except for the miles where I purposefully walked more).