Sunday, March 18, 2018

Extended Heart Run

Originally planned on a 12Ker @ 5:00 pace but I got bored so I decided to  tack on a " Heart Run" at the end.  Was up to a 5:00 pace in the first K held it through 7 then then increased 0.2 kmh ,  did that again at the 8 and 9K mark held the 4:45 pace until the 10K  mark doing a 0.2K 4:30 fartlek then back to the 4:45 pace until the 11K mark where I started the cool down walking the last 300 meters.

Super enjoy the speed ,  its taxing but a whole let less mind numbing then the slower pace on the treadmill.   Wesights tomorrow then a couple of 7K Heart Runs Tues/Wed then something short and easy outside Thurs/Fri before Sundays ATB.     I am not racing ATB jsut running it with some friends ,  one doing his longest distance ever.   It should be a great start to the 2018 season! 

Planned events to date ....

Saturday BAM

10K @ moslty 5:00 pace yesterday on my meal break. 

Friday, March 16, 2018

Back to work Friday

5K@5:30 pace + upper body weight routine done today on my meal break!

Tuesday, March 13, 2018

Last Y Run of the Winter

Wrapped up the indoor track season today logging a 32Ker at the Y today.   Got faster each 10K segment pushing the HR up to within 10 bpm of max at  the end.    Next lone one is ATB in 2 weeks...not racing ,  running for fun with friends its just another LSD run!

Sunday, March 11, 2018

Mid 7 ...YEA!

10K Pyramid Run done tonight on my meal break.  Started off at a 6:00 pace slowly worked up to a 5:00 held it for a K then slowly ramped back to a 6:00 pace walking the last 0.3K   did if for no other reason to break the monotony of running on the treadmill.


Mid 6

Nice little easy 5K @ 6:00 pace this morning on my meal break.  Followed up the run with an upper body weight routine.

Saturday, March 10, 2018

Mid 5

Last 7K Heart Run done this morning ... it seemed a little bit harder for some reason!