M'kay

Off day.  Cut, split and stacked more wood.

5.5 miles in 41:08, 7:28/mi, HR 157.  Hamstrings & back sore from yesterday's wood splitting activities.  Form drills and core exercises afterwards.

10.65 miles in 1:20:00, 7:31/mi, HR 155.  30 min warmup, 3.7 miles, 8:06/mi, HR 146.  Fartleks: 10 x 1 min on, 1 min off.  30 min cooldown, 4.18 mi, 7:10/mi, HR 155.

Repeat	Distance	Pace	Avg HR	Max HR	Terrain
1	.16	6:05/mi	168	174	up
2	.17	6:01/mi	167	174	rolling
3	.18	5:39/mi	164	176	rolling
4	.19	5:20/mi	168	177	down
5	.20	4:53/mi	169	177	down
6	.16	6:25/mi	172	179	up
7	.17	5:51/mi	166	178	up
8	.18	5:38/mi	166	177	rolling
9	.18	5:37/mi	168	178	rolling
10	.19	5:17/mi	168	178	rolling

Overcast and some light rain (44F).  Some minor soreness from yesterday's core workout, plus the left adductor is still a bit sore by itself, but not real issues.  Good repeats.....held back the first couple to make sure I'd finish all 10 strong.  Average pace was 5:40/mi, a bit off the 5:33/mi pace the last time I did this workout, but pretty close.  The important thing is that it's done and in the bank.

8 miles in 1:00:32, 7:34/mi, HR 155.  Sunny and cool (42F).  Yesterday evening my hips were literally popping when I was walking, leftover from the Fartlek session yesterday.  Interesting.  Today there was just some overall leg stiffness.  Not too bad after a mile or so, but as the mileage builds, I think my average paces are going to slow a bit for a while.  Form drills afterwards, and abbreviated core workout (I quit when the calf/hamstring muscles starting having spasms mid-exercise).  I'm sure I'll get used to this again soon.

9 miles in 1:05:11, 7:14/mi, HR 159.  2 mile warmup, 4 Steady State miles in 7:08 (up), 7:16 (up), 6:07 (down), 6:07 (down), average 6:40/mi.

Morning run, cool (36F) and some clouds.  Felt tired today, I'm sure as my body adjusts to more weekly mileage, so I knew the 4 SS miles were going to be a bit tough.  Was hoping to average 6:35/mi or better, but given the day I'll take it.  These will get easier as I get stronger and adjust to the miles.

6.5 miles in 48:46, 7:30/mi, HR 151.  Somehow, Garmin managed to lose a mile....rather, the Garmin Training Center lists my run as 5.5 miles, but shows all 6.5 miles in the graphs.  I think Mr. Garmin is needing a data wipe and a reboot.

Okay, so I felt tired again today.  Not surprising since sleep was long but very fitful last night.  Plus, yesterday afternoon, I started feeling lousy and it got worse throughout the day....felt like my sinuses had freezer burns on the insides which gave me a headache that just got worse.  Add on that the fact that getting out the door for runs has been tough lately and I'm wondering what's going on.  I'm guessing it's the dreary weather.....I definitely have more energy when the days are longer, so I guess this time of year is just going to be tough.  Oh well.  Form drills and core exercises afterwards.  Need to pare these down some as I think they're leaving my legs tired the next day.

12 miles in 1:32:34, 7:42/mi, HR 159.  The funk deepens....from the start, my legs felt like they were made of lead, my energy level was near zero, my HR for effort very high, and my motivation in the basement.  I cut what was intended to be 14 miles short at 12.....getting that far without walking was quite a mental effort.  I don't know if my nutrition today was off or if it's the winter blahs or what, but I hope this was an abberation.