12.12.2019 - Thursday: National Gingerbread House Day

Good morning!

Today I did a 7-mile run.  

I was really pleased with how well I paced it.  I planned to do a 1-mile easy warm-up, 5-miles Zone 2 steady-state (137-144 BPM), and a 1-mile easy cool-down.  there are lots of hills where I run so keeping the Heart rate between 137-144 is not easy and a good run ussually consistes of 50% of the run in zone two with 25% on zone 1 and 25% in Zone 3.  Today my mile split heart rates for the 5 mile steady state were 140 BPM, 140 BPM, 140 BPM, 139 BPM, 140 BPM.  It is nice to nail a workout once in a while.  

Here is the elevation profile of the course I do 3 times a week.  This is a run from earlier in the year, but it is a 2-mile loop and today I did 3-1/2 loops.https://nationaltoday.com/national-gingerbread-house-day/