This maintenance program is pretty tame compared to the peak performance program. Tonight I did a 30 minute tempo run. I was supposed to keep the heart rate no more than 140 bpm, but because I want to do a 10 KM road race at the end of November I decided to make it a speed work session and I didn't care about my heart rate. I ended up doing 4.31 miles and averaged a 6:46 pace. The heart rate got up to around 161 bpm. I was focusing on high leg turnover and maintaining form. I could have went harder but didn't want to lose form. I did feel great. No calf or lower calf knots or pulls. It felt good. It was also a seasonally unusual 18 C this evening.
I can hardly wait until the Halloween candy is gone from work and home. I'm good until around 3 pm, then I get the munchies and go for the chocolate. I've been eating really well, but started to add one daily cup of coffee into my diet. I've decided that where ever I go from now on I'm not going to order a large of anything. Portion control.
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