Finished on sunday with 48.5 miles

Sun 6 imles in 51:45 avg HR 152
Monday - 51:01 miutes avg HR about 163 ish. Hit up to 175 on final 2 miles. Avg 2 miles at 7:45 pace at 172 HR.
Tues - 6 miles. First 3 pick ups 6:44 HR at 167, 170, 170
Last 3 pick ups at 6:31 173, 173, 177. all a quarter mile. Smoked it coach!

Biggest week 43 so far

Wed 4 miles - HR
Thursday 6 on treadmill - 8:50's HR 159. I was able to hold 8Z:35 at 1% for 1.75 miles at 159 ish
Fri 17 miles 9:08 per and 159 HR. Great thing at mile 15 i was running a 7:45 for a half of a mile at 170 HR! Exciting times.
And now for a well needed day off. Birthday's today so its perfect timimg...just like a 3:10:00

tues night - 2 miles at 10:45 - not due to HR but pure leg soreness

gaining momentum

Sunday -5 @ 9:03 162 avg. 1 mile warm up

New Week
Monday - 6 162 HR avg ~9:13 on .5 to 1% incline.
Tues - 8 total miles 7 miles - AVG 162 pace 8:54. 1 mile warm up before

Longest week ever!

Fri - 15 miles avg pace 9:03 . Avg HR 162. Had 4 miles Avg HR 172 avg pace 8:36 ish
sat - off and well needed
sund - 1 mile warm up at 9:09 avg HR 144 Followed by 5 miles 9:03 avg 162

Goal for this week 49 miles including a 10 and a 17. Obviously no 4's :)

I sensed a lack of confidence in our leader....

Wed 5 - avg pace 9:15 HR 160 tough run. had 3 miles of 164, 164 165 HR and realize i need to be lower
thur 4 - avg pace 8:57 HR 158
Fri 15 on character building legs.

I love it...fatigue

Tues - 10.5 miles
6 in morning 160 HR avg pace
4.5 in evening 162 HR. 8:38. Had a half mile warm up unclocked then ran a 8:00 @158. 8:32 @164 (oops), 8:56 @ 165 (oops i did it again) 9:11 (164). Last mile hurt. Thought i was avg 163 on the middle 2. My legs have hit fatigue. Lets get started.
Wed will be 5 at 9:09 avg HR 161.

good, GREAT, UGLY

sat 4.5 miles 9:05 156
sun 4.0 mile 8:48 160
Mon 4 ile 9:20 159 started 8:25, 8:51 then got hosed on the final 2 miles at 9:35

My man!

JOSH SHIELDS NEWNAN GA Swim - 00:30:03 Bike - 02:38:16 Run - 01:38:12

Finish 04:50:55. STRONG DAY!!!!

Gaining Momentum!

Fri 13.1. 9:16's @.....drum roolllllllllll......158! I felt it too. At mile 10.5 started feeling HR slide up and had harder time controling. I knocked it down to about 9:35 for the rest to keep it real!

WED/Thu

Following tuesdays challenging run wednesday was a dream. the reality of capturing boston has not set in as i'm not sure the pace i'm going to be comfortable with.
4.5 miles HR avg 146. approx 152 w/o warm up. 9:31 on t.m. with 0% incline

Thursday - 5+ miles - avg HR 157. Felt better. Kept a 9:40 pace 1% incline until the last .25-.5 mile had to drop the incline. Heading out for 13 tomorrow at 160 HR avg. Estimation 9:27/mi
Love ya coach. My blog is backkkkk!

Thanks coach...I felt alive!

WOW. Haven't felt like that in a while. My body definitely wasn't used to running at a quicker pace. 4 miles in 31:51 AVG HR 166. I guess i hit 176 once for a few seconds.
Mile 1 7:42 avg 151
Mile 2 7:24 avg 172
3 8:12 Avg 171
4 8:32 Avg 169
I went backwards bc i wanted to see if i could lower my HR when switching from sub 8's to 8:15-8:30's. Be at it tomorrow

AHHHH!

Thur - 50 min @ 10:30 ish 150 bpm
Fri - 12 miles @ 9:53 155
Sun - 4.25 mile run no HR monitor 9:40
Tues - WORST RUN EVER! Couldn't keep HR down. 1st mile 9:05 145 bpm
2nd mile - 10:00 157
3rd - 10:22 156
4 - 10:42 158
5- 11:42 154 (couldn't control HR here at all. had to walk 4 times just to get it down. pace was up to 12:15)
total 10:20 154 bpm. I believe in the dream!!!!

t/w

Tues - 50 minute run 151 bpm - 10:34. Treadmill pace 11
Wed 150 BPM - Pace 10:34 Treadmill pace 1050
AVg pick up pace ~6:35 HR 168-169 max
Headed out to do 5 tomorrow

I'm backkkkkk....

Monday back in the game - 50 minute run. 1st mile 9:24 HR 147 avg. 2nd 10:41 152 average. The rest on the treatmill (2.8 miles) 1% incline 11:00 miles.
Did 45 second pick up at the end and HR shot up to 169.
Other pick ups got to about 162.
Finished with 12 laps in the pool. Gaining more control of my swimming, but not sure if i'm developing the same bad HR habits as i feel like my HR is high in the pool too. Any suggestions. I can't swim slower, i already sink as it is :)

Wed and Thu run

wed run 41 minutes - 10:30 miles 152 bpm
thu 45 minutes - 10:40 miles bpm 151.
Thoughts in head are not good :)
Will my body remember how to run normally in 3 weeks? I won't lose a step by not running faster than 10:00 miles. Someone please let me run faster, anyone....hello?

I should be running 2 long runs per week? always or just during this 4 week period? Keep the same HR max 155 with 4-6 30 second pickups. Do i jog or walk following the pickups? WHen i walk my HR drops quickly, but if i jog it take 45-75 seconds at the minimum to return to normal range.

4 weeks to build 1st and 2nd gear

Long run 1o miles - avg pace 10:49. AVG HR 152 ugh!
5/10 30 minute run - avg pace 10:30 Avg HR 146
5/11 4.5 miles - avg pace 9:39 Avg HR 149. Early morning run felt better, HR low early 1st mile sub 9:15 at good HR. BY 2-2.5 HR started climbing
5/12 4.5 - avg pace 10:01 Avg HR 152.

I love my coach but sure wish we could run faster....