9-mile run: Fast and faster

This morning was one of those mornings I wish I could bottle up and sell. My legs were extra fresh since I hadn't run since Saturday's 16-miler. My plan was to do 9 miles: A three mile warm-up, three miles at 10k pace (tempo speed, I guess) and then a cool down.

I'll just let the numbers tell you how I felt.

Mile 1: 8:11 (147 heart rate)
Mile 2: 7:31 (161)
Mile 3: 7:37 (162)
Mile 4: 7:16 (169)
Mile 5: 6:48 (175)
Mile 6: 6:38 (184)
Mile 7: 6:34 (185)
Mile 8: 7;52 (174)
Mile 9: 7:29 (174)

Total time: 1:05:58. Average pace: 7:19 min/mile

My max heart rate is 201, so, during the tempo phase of the run, from Mile 4 to Mile 7, my heart rate percentage ranged from 84 to 92 percent. Amazing what two days rest can do for your legs.