Week in Review: Sept 17-23

This was a solid week for me.  Nothing extravagant, just daily activity. I hope to have a similar set of runs this week. I really enjoyed the Monday and Friday walk-jog (mostly walking) to simulate Umstead 100 mile "race pace." I'm a quick walker.  These two days help me recover, yet still practice for the 24-hour Umstead 100 race. And they give me confidence that sub-24 hour pace is doable with lots of walking. Walking is a big deal in longer ultramarathons and I need to practice it. Sounds funny for a runner to say they need to "train by walking"--it worked for the 6 day pedestrian runners of the past!  Here are last week's statistics:

Count:	7 Activities
Distance:	36.82 mi
Max Distance:	10.48 mi
Avg Distance:	5.26 mi
Time:	6:19:27 h:m:s
Avg Speed:	5.8 mph
Avg HR:	124 bpm
Max HR:	182 bpm
Calories:	4,632 C

I skipped reporting the average and maximum cadence.  Those stats are way off because of the walking (which is a much slower cadence).  I still track cadence on each individual run, but no need to report it as a weekly statistic. Biggest goal over the next 3 weeks is to get in longer weekend runs. I also need to restrain myself on the Thursday buffalo run--I hit a heart rate of 182 this past week!  Too high for no reason. Training for ultras, especially 100 milers, is about risk-reward balance. Why risk injury for very little possible reward?  Tempo runs are fine, but I need to keep them under control.