Too fast to burn fat

Summary Data
Total Time (h:m:s)	1:12:37	8:58 pace
Moving Time (h:m:s)	1:09:45	8:37 pace
Distance (mi )	8.09
Moving Speed (mph)	7.0 avg.	15.4 max.
Elevation Gain (ft)	+166 / -166
Avg. Heart Rate	154 bpm	Zone 4.3
Temperature (°F)	23°F avg.	24.8°F high
Wind Speed ( mph)	WSW 7.5 avg.	WSW 8.1 max.

Start Time: 12:46:11

After several weeks of very mild temperatures, warnings about an arctic chill made me wonder whether I was going to be able to keep up with my running schedule this week. I suppose it is all too easy to forget that I thrive in temperatures below 32°F and that the 23°F today still had me stripping layers to keep from overheating. I stopped at Tati to pick up a balaclava en route, not that I even put it on today, but if I am really going to run 14 on Saturday, I will need something to break the wind around my face.

Ran an average of an 8:37 pace with mile splits ranging from 8:13 on the low end to 9:05 on the last mile (which includes cool-down). Most of those miles were in the high 150s for HR and between that and the overall pace (which did not seem fast), I find myself wondering whether I am able to do an 'easy' run. I really have a hard time keeping my HR in the 70% range---running with an average HR around 130-140 seems a bit sad, to be honest. I would have to put on slow, depressing music to do that. As I was running today, I found myself thinking about this phenomena and wondering whether these instructions to run at slower paces really apply to someone who runs 3-4 days per week. Yes, if I was a 6-day guy, I can imagine that I would have to find some slow runs. But since my 'recovery' days are spent in the pool or on a bike, maybe I do not need to worry about running at 80-83% most of the time. The funny thing is that these are not Tempo runs either (which are supposed to be 20 mins or so at 90%). On a side note, RW had a great piece on progressive tempo runs which I need to start including as a way to spice things up since I am trying to stay off of intervals until March---surprisingly hard because I like to push it. I am not too worried about all of this---I only want to find a way to ease up and burn some remaining fat, but I find it hard to believe that the heavy caloric burn is not helping me in some way.