Once I started the warm up phase I soon realized that increasing the HR by approximately ten beats each phase I would be very close on all the efforts and paces. It was made very clear that the last segment was NOT to be "all out" and to make sure I had plenty of reserve in the legs.
I ran from our house out to Superior street and used old highway 61 to get most of the middle time and returned for the last segment to Ordean Middle School. I felt super and my breathing was feeling much better than my legs. I was feeling a bit tight at certain times but for the most part once I really focused on relaxation my legs became more fluid to the end.
Here is a breakdown of the workout:
warm up phase:30:03 3.9 miles (HR 124 7:38 pace)
middle phase: 28:17 4 miles (HR 139 7:01 pace)
1:40 .3 mi. (HR 142 6:27 pace )
finish phase: 30:06 4.9 mile (HR 149, 6:12 pace)
1:55 .23 mile jog to car
Total: 1:32:02 13.3 miles (HR 137 6:55 pace)
Weeks Total: 60.5 miles
Years Total: 560.8 miles