Trail Tuesday

 Decided to save the long one until next week and opted for a trail runaround the neighborhood.   Still lots of snow around covering 75% of the trail.  Most of the trail was reasonable but some areas the snow was soft and deep still post holing up to my knees.    Logged 11.2K in 1hrs42min.  

Mid 7 - And thats a wrap on this round of the Vampire shift!

15K done this morning on my meal break.   It was tough getting to 5K and at 7K I found out why having to take a quick washroom break.     Did the fartelks again staring at 5K skipping 7K and 9K for bathroom breaks.   Felt much better after passing 5K as a matter of fact the later part of the run felt easy ...wanted to go longer but I had to get back to work.  

Mid 5 - Double up + fartleks

14K done at a mostly 5:10 pace  with 200m fartleks at a 4:57 pace starting at 5K through 12K.   Mentally doubling up is tough getting through  the the first 7K then the rest was a breeze.    At 12K I did a 600m 4:57 fartlek leading up to a 1.4K cool down.    Running at a 5:00 pace or quicker just feels different.  Anything over a 5:00 pace is jogging and under its running.  There is a tempo to going faster thats just plain additive.    After tomorrows last mid I am off for a few days and when I return I am going to increase the lunch runs to a 5:05 pace.  

Mid 5

Thought about going a little longer but I was hot and didn't really feel like it besides I am only suppose to have a 45 minute meal break!   Logged another 7Ker at a mostly 5:10 pace.

Mid 4

One more 7K@5:10 pace this morning.  It was a little warmer in the Gym and I felt a little more fatigue.  May have had something with it being 3:30 am!

Mid 3

Yet another 7K @ 5:10 pace this morning.  

HR was a little lower maxing out at 132 vs 136 last night.   The Gym was a little bit warmer ...I was feeling the heat a bit,

Mid 2

Not enough sleep today!  Really didn't fell like running but I hit the Gym a little earlier at 2:30 am.   First 5 min were rough,  Running felt awkward and my shoulders were tight and slightly painful.  That all melted away 5 min into the run like it so often does at this time of day.   Logged the usual 7K at a mostly 5:10 pace.   HR topped out at 136 BPM ...more or less normal to a wee bit high for this routine run.