To dress appropriately

Summary Data
Total Time (h:m:s)	1:25:40	9:30 pace
Moving Time (h:m:s)	1:25:26	9:29 pace
Distance (mi )	9.01
Moving Speed (mph)	6.3 avg.	13.7 max.
Elevation Gain (ft)	+207 / -207
Avg. Heart Rate	151 bpm	Zone 4.0
Temperature (°F)	9.5°F avg.	10.4°F high
Wind Speed ( mph)	W 12.9 avg.	W 16.1 max.

Start Time: 02:49:36 PM (CST)

Although the schedule for the week was for a 14-mile run, the deep cold suggested another tactic, and I decided to go North for four, turn around, and see where I was when I got back. This approach allows for up to 15, but gives one an out at 8 (running down to the Museum Campus requires one to commit to the full distance). Having read a bit on winter layers for different kinds of cold and evaluating my gear, I decided that 10°F required: Hind Arctic tights, New Balance technical t-shirt (I love these, they are silky and light), Craft Trail zip mock, Craft Trail jacket, two-layer mittens, balaclava, woolie bullie cycling socks (thin soft wool). I had actually intended to wear a pair of wind tights, but forgot to add them. Anyway, although I think that another pair of pants could have been in order, the gear was otherwise perfect---and would have handled an additional 5 miles without a problem.

The other decision I made for the day was to keep HR at or below 150. WOW, this was hard and totally sucked in some ways. On the one hand, what a BORING run. Requires me to run no faster than a 9:30 pace and I really had to watch the HR monitor while I ran. Interestingly, at 150 bpm, I was comfortable and warm. At 145, I could feel the cold start to creep in. I held the average where I wanted it, but I was bored. The discipline is good and RW had an article that talked about how Carrie Tollefson managed to improve her weekly mileage by keeping her easy runs in the right zone. So in the spirit of trying to add some mileage, I will try to do some of my runs in the right zone, even though it sucks. I took the last two miles at a little bit more of a cruise pace and that felt better. That said, keeping a close eye on the HR kept my eyes off the clock and let me run smarter. I feel much better after the run than normal---which could also be a byproduct of a 'short' run. In the same way that I have decided to do a 1M TT each month to track progress, I also want to do a run at or below 150 each month to see how my splits improve relative to HR. In theory, but adding another long, slow run each week, I should be able to pick run faster at lower exertion---which is necessary if I am going to run a 3:20 marathon eventually---meaning that I need to be able to sustain a 7:40 mile for more than 3 hours. Right now, not possible (MAYBE a half, but it would nearly kill me). If I could eventually run an 8:00 around 150, I would be in a good place. I might not be to far, an 8:30 can be done around 160....