Easy pace (high easy!) 8 km run to start my day 👍🏃‍♂️💦 - Interesting total of "intensity minutes" for the week 😲😲😲 (usually I aim for 1000 or more....but I took it easy this week) - #sundayrunday #easyrun #numberofthebeast #runrunrun #fasterandfaster #gettingitdone #everydamnday #noexcuses #fitat47💪 https://www.instagram.com/p/BsTEcJLB2aF/?utm_source=ig_tumblr_share&igshid=1plbcwnyoidfd

D e v o l v i n g  f a s t e r 

First S.O.S. workout of my 10K program 🏃💦👍 - 2 mile warmup (9:30-11:00 min/mile).....3 miles at 1/2 MP (7:43-8:06 min/mile)....2 mile cool down (9:30-11:00 min/mile). - The thing with treadmills is the pace detected by my watch depends a great deal on my cadence....and I work hard to maintain the same cadence regardless of the pace. You can see my HR spike during my fast 3 miles....but pace and cadence don't reflect the same change 😉 (if I were running outdoors the GPS pace would show the difference much more clearly). - #runrunrun #fasterandfaster #hansonsrunning #fitat47👍 #gettingitdone #everydamnday https://www.instagram.com/p/Bpo1diMBIlK/?utm_source=ig_tumblr_share&igshid=170o2jnq2zazu

When you take a week off from running to recover from a race, particularly when you ran 6 days a week for 18 weeks, you worry that taking so much time off will be bad. - I ran a few miles this week, nothing intense, easy pace stuff and it felt ok. Today was the first run at a decent (high easy) pace since Oct 14th and it felt....well....easy 👍😊 - My 12 week Hansons Advanced 10K plan starts on Monday....aiming for a sub 50 minute 10K 🏃💪😊👍 - #hansonsmarathonmethod #hansonsrunning ##sub50min10k #runrunrun #fasterandfaster #gettingitdone #everydamnday #noexcuses #fitat47👍 https://www.instagram.com/p/Bpdh_UBBP5Z/?utm_source=ig_tumblr_share&igshid=1egugt6tf1l1v

Pre-run dinner 🏃😊🍽️ - Gimmie the carbs 😊😊❤️❤️👍👍 -#wfpshalfmarathon #wfpsrun #hansonshalfmarathonmethod #runrunrun #fasterandfaster #gettingitdone #everydamnday #fitat47👍 https://www.instagram.com/p/Bo5NN4YB6s1/?utm_source=ig_tumblr_share&igshid=164fb8ofsmjby

An SOS (something of substance) workout this morning.....speed intervals....8x600m at ~8:20mis/mile with 400m recovery 💦💦💦💦💦 - I also did 1.5 mile warmup and cooldown 👍💦🏃 - #hansonshalfmarathonmethod #wfpshalfmarathon #runrunrun #fasterandfaster #gettingitdone #everydamnday #fitat46👍 (at AutoWinnipeg.ca)

My new 1/2 Marathon training plan 💪🙂👍💯 - The first full week starts tomorrow...a short 6 mile run at an easy pace (10:15-11:15 min/mile). My pace(s) are determined by my previous race times....and my goal race times 🏃💦👍 - This program focuses on cumulative fatigue....so, by the time I run the 1/2, my body is accustomed to performing at a high level while feeling fatigued (there's more to it than that....but that's the basic premise). - #wfpshalfmarathon #hansonshalfmarathonmethod #cumulativefatigue #gettingitdone #everydamnday #figureoutwhatworks #andwhatdoesnt #runrunrun #fasterandfaster #fitat46👍 (at Winnipeg, Manitoba)