Run 9

Workout Summary: Run 9+ (1:06)

1 mile warm up at 9 min pace.
8 miles steady. Alternating zone 2 for 5 minutes, zone 3 for 3 minutes. This doesnt sound tough but holding zone 2 after 40 minutes or so was the hard part.

Took two four mile splits:
First 4 = 35 minutes ave pace, HR ave 131 (5 beats into zone 2)
Final 4= 29 minutes ave pace, HR ave 134 (top of zone 2)
Jogged couple minutes to cd.

HR ave for entire workout including wu/cd = 127 (bottom zone 2)

This thrashed the legs pretty good. No blistering speed, but strength at a given pace in mid HR zones. Got alot out of this workout.

Diet:
Breakfast: Recovery drink, 1 bagel, coffee
Lunch: Salad with 4 oz chicken and mixed vegies, tomato dressing. 2 oz bag pretzels, diet sierra mist.
Afternoon: mint tea, 1 apple, cup hot chocolate with skim milk
Dinner: Recovery drink after run. 1 hr later, big plate of pasta with low fat lean beef and mushroom sauce. Plenty of fresh garlic. Diet sierra mist, water.
Before bed: small chocolate mint bar, 12 g fat.