Monday, June 29, 2015

Mid 7

Wrapped up speed week with a similar run to yesterday logging 14K this morning.   200m 4:45 fartleks at 4,5,6,7,8,9 and 10K.  At 11K I stayed at a 5:45 pace until 11.7 then did 300 meters at a 4:30 pace before beginning a long 2 K cool down.  Looking forward to hitting the trail this afternoon.

Sunday, June 28, 2015

Mid 6

2nd last night shift which means a 12 hour shift and a longer lunch.     Logged a 12K run this morning on my meal break.  Originally set out to add one more K and one more fartlek however I decided to stretch out the last fartlek to a K at the 9K mark then at 10K start a long long cool down wrapping it up at the 12K mark.  


Saturday, June 27, 2015

Mid 5

9K done on my meal break this morning.   Avg 5:00 pace ,  5X.2K 4:45 fartleks.  HR was lower not even close to Zone 3 topping out at 139 BPM.  


Just decided to do it

Working mids sleeping is always a challenge.   I get into different modes ... sometimes I will sleep for 8-10 hours ,  sometimes I hardly sleep ...cat naps here and there.  This week its the power nap ... one deep sleep cycle 3-5 hours then awake.   Today after 4 hours of good solid sleep I woke up knowing it was a sunny and comfortably warm day and I just felt like going for a trail run.  I wasn't hungry ,  thirsty or in need of Coffee just wanted to hit the trail for a bit and that's what I did logging 5.7K on the backyard trail.  After I ran I grabbed 2 Beers for breakfast and floated around the pool.

Friday, June 26, 2015

Mid 4 - Zone 3 Baby!

Strangely enough I spent more of my run with the HR in Zone 3!    Logged an 8Ker with 4 fartleks.  It was hot hot hot ...the shirt I was wearing is suppose to be a tech t however it is thick and heavy and doesn't breath ... good heat training!


Thursday, June 25, 2015

Mid 3

3 Fartleks at 4,5 and 6 K today logging a 7K run at an otherwise 5:00 pace.

Huron Shores Rotary 10K Picture

I almost look like I belong.  There is nothing quite like spending 3/4 of the race with the Heart Rate pegged in Zone 4 and even hitting Zone 5 briefly.  

On my way to a 45:43