Just finished up my long run for this week--an 8 mile loop around the neighborhood, same as last Sunday. This time I owned it, instead if it owning me.
For both runs I was to do 8 miles at an 11:04/mile pace. Last Sunday, I did my 8 miles in 1:35:57, for an 11:59/mile pace, with an average HR of 171. Today, I did my 8 miles in 1:28:02, for an 11:00/mile pace, with an average HR of 162. Last Sunday, my HR averaged 173 by mile 3, and I had to slow down dramatically just to keep it from going much higher. Today, my HR didn't average 173 until mile 7, and I was able to maintain my 11:00/mile pace through until the end.
Here's a link to a dot race between the last two long runs: What a difference a week makes!