am) Ti Session. I had on my schedule 10 X 1000 at threshold but I felt excellent today despite the wind and cold and flew through the first kilometer and didn't stop. I ended up with 6 X 1 miles at a progressive build to slightly above Threshold HR.
Mile: Max HR
1- 5:27 167
2- 5:25 172
3- 5:21 174
4- 5:19 174
5- 5:10 180
6- 5:00 184
PE on these were sub LT. Rest intervals were easy walk to HR 150 (~30"-1:00).
pm) Very light 4 miles. This jog is an important one that I often make the mistake of pushing too hard. I wore my HR monitor and kept my HR below 130. The only goal was to increase blood flow to my legs, get the muscles and tendons loosened up and increase their range of motion.
Tomorrow I have my long run which is going to be a double. Every other week I have been jogging down to my wifes library, I call it urban adventuring... the only time I ever run in traffic. I am going to make the day a "special block" ala Rogers Rop's marathon schedule. He has done as much as 17 miles in the morning and then repeating it again in the evening. Tomorrow I will run 20 miles easy in the morning then run to Jo's library, another 13 in the evening.