Last Trail Run of 2006

After heavy legs on Friday and an undemanding day yesterday, I was looking forward to seeing how the legs would respond today. I halfheartedly tried to find some company but in the end headed out to Elk & Beaver Lakes by myself and U2 (the picture was taken by Ally earlier this fall as there are definitely no leaves on the trees at the moment).

After reading Jim’s post earlier this morning, I thought I would try a progressive run, easy for the first 15-k, with some solid tempo running toward the end. I was making it up as I went and although my coach would almost certainly protest, I wanted to have some fun.

I have a love/hate relationship with the lakes while doing easy runs. The 10-k loop, with markings every kilometer, makes it difficult for me not to assess my pacing (trying to run with a low HR and maintain 4:00/km doesn’t always work when you’re out of shape). Usually while out there on a long run, I’ll purposely head up Bear Hill or play in the side trails behind Beaver Lake so that my time/pace becomes moot… not today though.

I started out at a comfortable pace and although I tried to keep my HR between 138-140, I have up after a few kilometers. I finished my first loop in 41:50.3, grabbed a quick drink of Gatorade and was off again. I tried in vain to hold myself back for the next 5-k not wanting to turn this into a 10-k TT. After passing the 5-k marker on the second loop, I steadily picked up the tempo. After 16, I shifted gears again running by feel and not looking at the monitor. The legs were relatively smooth and I was surprised to see a 3:20/km. My pace dropped a tad, something closer to half-marathon pace, over the next kilometer and my breathing became labored. At this point I contemplated shutting it down but as the next kilometer was over a fairly even and wide trail and I thought I give it one last go, concentrating on a smooth turnover, relaxed shoulders and light feet. I couldn’t tell you where the 3:15.5 came from but it was a nice way to end the run and the year!

All the best to everyone this evening and in 2007!

Training: 1:29:04, AHR 145, 22-k

0 to 5-k: 21:08.5, AHR 146, MAX 157
6 to 10-k: 20:41.8, AHR 145, MAX 151
11 to 15-k: 19:54.6, AHR 144, MAX153
16-k: 3:57.0, AHR 148, MAX 157
17-k: 3:20.7, AHR 158, MAX 159
18-k: 3:39.9, AHR 156, MAX 162
19-k: 3:15.5, AHR 155, MAX 163
20-k: 4:24.4, AHR 139, MAX 162 (18:37.5 for 5-k)
21 to 22-k: 8:41.7, AHR 129, MAX 140