And tomorrow brings ....

 1st 50 km trail race of the season therefore I did a 3 k walk on my meal break today! 

Little Lunch

 Not sure what's up today but I am beat.   I didn't feel like running so I did a 3k walk on my lunch break.  I feel better now.   

More D.O.M.S.

 48 hour doms setting in.  Logged a 5 km at 6:00 pace today on my meal break... it was nice. 

Walking Monday

Had a little running hangover better know as DOMS.  Walked 3 km on my meal break yesterday...back to a run today inspite of  a wee bit of DOMS ... next week will  be full onset DOMS

BV Sunday

 Logged 21.6 km looping Beaver Valley on Sunday.   Saturday was a reset day. 

Lunch Run

 5k on my meal break today.  

Thursday

 5k on the treadmill at the office today.  WFH yesterday ,  feeling a little under the weather today I am fine. 

Tuesday

 WFH yesterday ,  didn't run. Back in the office today and logged my usual 5k at 6:00 pace on my meal break. 

Weekend

Friday Evening.  

Started the weekend with what I hope will be my last long treadmill run logging 30 km mostly at a 6:00 pace.  I was through 28 km in around 2:55 ...  dialed it down to a 7:30 pace through the rough spots then picked it back up.  There is a huge value to these sorts of runs you just cant replace the constant effort over a few hours.  

Saturday 

Rest day.  Recovery is getting better after each long run.  Could have ran Saturday but I decided to rest instead. 

Sunday

5 laps on the backyard trail good for 4.8km ...Dax was along for the ride. 

Same

 Another 5k on my meal break today,   going long tomorrow! 

and again

 5 k on my meal break again today 

Lunch Again

 5k in the treadmill on my meal break this morning. 

weigh in 180 lbs ,  down a couple anyway a couple of more to go aiming for 176 ish... happy Ultra weight. 

Lunch Run

 5K on my meal break today.   

Going Long Friday

 26 km on the treadmill at the end of the work day yesterday.    I was through 25 k in 2:35 then walked the last K.   A few times it felt hard like in any long distance run ,   only a few Ks in it usually hits me but its easy to just run through this one.  Around 13K the watch alerted me that there was a phone call so I slowed to a walk , grabbed the phone then began running again... tough to get going again wish I had never picked up the call but it was somewhat important.  Around 20k I lost my rhythm ,  slowed to a walk , down the last of my G then over the next couple of Ks I got the rhythm back.   I was pretty smooth again at the 25k mark but the HR was beginning to push towards the 140s not quite enough fluids, electrolytes  or calories so I called it a day walking the last K like I always do on these sorts of runs.   Hop to take next weeks " long one" outside but that depends on the weather if its not good then I am aiming for another long treadmill this time 30k.  

Back in APK

 5 km @ 6:00 pace today on the treadmill at work.   Monday , Tuesday and Wednesday were all rest days of sorts.    Plan to go long on the treadmill tomorrow after work hopefully the last run of this sorts  taking it outside soon.  

The week starts here ...

 Sunday started with another 4.8 km run on the backyard trail with Dax in tow.   

This past week.

 The theme this past week has been every other day!    

Monday  - Rest day after Sundays long run.

Tuesday - 5 laps, 4.8 km on the backyard trail with Dax 

Wednesday - Rest day.

Thursday - 21.2 km at a mostly 6:00 pace on the treadmill at work. 

Friday - Rest day after going long Thursday

Saturday - 4.8 km on the backyard trail with Dax