Somehow, I continue to slow down on the run. I'm not sure how this is happening, but it is.
Rather than watch a HR monitor for the entire run, I just do a check with about 0.1 miles to go. Assuming that my heart rate has been at that level or below for the entire run, it gives me some idea of the intensity of the run. Since my MAF HR is supposed to be 150-155 bpm, if my heart rate is in this range at the check, then the run was on target. If it's below, then I can speed things up by 0.1 mph the next time out. If it's over, I drop back by 0.1 mph.
Following this progression, in my build to Clearwater, I got up to comfortably running at 7.9 mph for these runs. When I started back, I dropped the speed back to 7.5 mph, assuming there would be some de-training. AT that first run, my heart rate had climbed to 158 bpm. So I scaled back, and repeated that process through the following runs, almost all of which I was ending up over target. Then tonight, I did another five miles, this time at 7.2 mph, and again, my heart rate finished at 158 bpm. Three weeks of training, reduced speed, and I'm still overshooting the target range. I don't know why this is. I shouldn't be that far out of shape. So I've decided to temporarily junk my scheme, and just run at 7.5 mph. If my heart rate is in the target range, great. If not, it better get with the program soon because speedwork starts in 5.5 weeks. No more tickling or gently nudging my fitness. I expect to be able to run comfortably at 7.5 mph, and I'll darn well do it.
Run: 5 miles @ 7.2 mph
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