I am going for my long (20 mile run) now.

• I will keep my HR at 135 (have no way to gauge pace so using HR).
• I will work on keeping my turnover light and quick on the downhills.
• I will pick up my pace to a HR of 150+ at approximately mile 10 for 10 minutes.
• I will do last 2 miles fast 2 miles at a 150+ HR.

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Had a good run and setting and writing my intentions before going really helped. Especially because I was a bit over-served last night....

I ran from home down Stone Way to Gasworks to the Arboretum to and around Seward Park back to Leschi where I met Ruth who ran Leschi/Seward Park for her long run.

I kept my HR at 135 except for the two times I took it above 150. At the 1 hour 40 minute mark, I ran for 10 minutes at a 148a, 157m HR. At the 3 hour mark, I ran for 20 minutes at 152a, 177m HR.

20 Mile Run @ 03:21
139a, 191m
Attitude = 10 Performance = 10