running long (Thanks to Koski) 1:17:42  7.0 mi (11:06 / mi)
shoes: Saucony Ride ISO
Well thanks to ole 9 mile and 10 mile Koski I felt peer pressure to step up my game. It was yet another beautiful winter day...although wind is supposed to kick up later...at least I got my run in...I'm spoiled...I don't know how many times I had to step out into pitch black, icy cold (for Okieland...25 degrees with WC under 20), and windy...sometimes super windy, Okie winter morning and feel like I had stepped through death's dark door.
I'm wearing less layers thanks to slightly warmer temperatures combined with little wind and the WC I'm running in is about 10 to 15 degrees warmer. Today it is supposed to be 70's and it was high 30's when I started...right knee a little stiff...it feels like a little fluid...nothing I can't deal with...no pain...and first mile was about same as last Sun...again I did some 5 to 10 step pickups to get ready to do surges...started at 1.25 and did last one at 3.6....13 again...probably about 950 to 100 yards this week...I tried to hold back so after 3 or 4 I wasn't hurting...if I do that and just continue same basic pace adding 10 to 15 yards every couple of surges I'm plenty tired by the time I finish up the fartlek part of the run.
My problem is my 'hard days' are so limited I'm having to combine long run with a speed type workout...it's actually going well as I get going to a quicker pace much faster...at 2 miles I'm a minute to minute and half faster and by 3 I'm over 2 minutes faster than I would be without surges.
2M 25:45 (11:35)
3M 36:10 (11:20)
4M 47:25 (11:15)
5M 58:30 (11:05)
6M 1:08:35 (10:05)
7M 1:17:42 (9:07!)
After I finished the fartlek at 3.6 I started doing 10 to 20 step pickups...just a slight little surge that did not zoom my heart rate up or put me into deeper oxygen dept, but it must have speeded me up about a minute a mile...
I never was able to get in the second fartlek session this week, but it still was a good week.