One Step At a Time Many Times

Farmington Canal Trail: Treadwell to Valleyview	

Total miles: 8.00
Total time: 1:20:38

Mid afternoon run, mid 30's, partly cloudy. 

Base run, 

Out: 41:47 

Back: 38:51 with some Fartleg sections: 

7:57 mile, 2:50 rest, 
8:02 mile , 2:58 rest, 
1:28 0.2m, 2:09 rest, 
1:27 0.2m

I tried some speed work today with some faster miles
near the 8:00 pace, which is a bit slower than my 10K pace.

I threw in a couple of 0.2m strides to build up some
coordination for sprinting, at about a 7:15 pace, which
is more like my better 5K pace.

Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00 (Long: 0.4m)
Total time: 1:52:08

Mid afternoon run, low 30's. 

Steady pace under slippery conditions.
 
55'27'' out, 
2'00'' walk/gel break, 
54'46'' back. 

I ran on the canal trail today which has sloppy footing.
About half the trail had 1-2 inches of slush and snow,
which made it hard to get up to speed.  I think my shoes
were slipping a bit since I would rarely run at an 11:00 pace
even on a slow day.

However, I got done and got used to the cooler temperature,
so I pad myself on the back for getting out there and doing it.