am) Very light jogging for 6 miles total. Max HR today was 132.
Lis and BJ met at the track- Lis ran short and at a recovery effort and BJ rocked for 5 X 1 mile at sub- threshold (-2-8 beats) HR. His first mile was 5:45.. interesting to note that BJ's PR in the mile before today was 6:00! He said the 5:45 felt comfortable! He then went on to finish the workout with his slowest mile at 6:20. Rest between each mile was just 1:00- short to insure that lactate levels stayed elevated. BJ ran by HR today so we saw deflection (slowing) in pace. If he had run by pace only then his HR would have climbed (cardiac drift). This is not what I wanted- the goal today was to have him accumulate lactate and improve his ability to buffer it so he needed to only run within 2-8 beats of LT. This also will insure that he doesn't waste himself for his other workouts. As an Ironman athlete he has a high workload so 'racing' a workout would only limit his consistency in over-all training. Nice work BJ!