It turned into a tempo run

I choose to lay low on the LSD front and did a short 21.3K run today. Because I wasn't going long I picked up the pace and had one of my quickest road runs of the year averaging a 5:12 pace. I was really happy with the result , the route is anything but flat an it was mostly running on loose gravel and uneven surfaces. I was a touch on the cold side , it was cloudy with occasional sunny breaks but there was a stiff breeze and it was around 10C . Wore a compression shirt , short sleeve tech T and shorts. Would have been better with a long sleeve shirt with gloves... would have been about right! After the run I jumped in the hot tub, definitely the perfect way to end an aggressive run when the different body parts are at varying temps.

Tempo Thursday

Ditto yesterday but a K , 15K done at a 4:55 pace with a .2K cool down...had to go! The pace felt really comfortable tonight , like I could go forever. I had to stop or I would have been late for work. I am going to keep stretching out the runs at a 4:55 pace until a half feels comfortable.

Back to back tempo runs....

And the flavour of the week is Temp Runs! Took it indoors again before work and did a 15K run , 14K at a 4:55 pace then a 1K cool down.

Longer Tempo Run

Did a 12K tempo run at a 4:55 pace with a .5K cool down before work at midnight. I haven't ever done regular tempo runs with specific goals in mind. After doing some research I realize that this hasn't helped me in the speed department. Its probably too late to make a difference this year but it is something that I am definitely going to do going into the next season. In addition to my weekly 3 hour LSD I will start doing a 90 minute tempo run.

Tempo Friday

Wasn't sure what , where or when I ran today ... I just know I wanted to do something. It was grey and windy and a bit cooler this afternoon so I decided to take it indoors. For the first time since the late winter I wore my heart rate monitor. I did a 12K run , 1 K warm up , 10K at a 4:55 pace and then a 1K cool down. A year ago that sort of pace would have meant a heart rate in the mid to high 150s, today I hung out a around 135 ... a full 20 bpm less in a year! I was just getting into the run when I had to shut it down and quickly shower and get to work! Next week I am working mids and I think I will try to do the same run but double the distance one evening before I work.