day 5

Its 6:04 AM, Chloe is sitting on the floor playing with the Strawberry Shortcake; no watching Curious George on the IPad.
Red and I just finished a 25 min run on the "burm", a path that was made for the residents over here in Bearspaw due to the pit that was going up beyond it, works for us, we have used it a lot!
These guys have a convention here this week at OPT HQ...

they are on the door waiting for us as we go outside, actually prevents us from going out there and just hanging without pumping ourselves with Deet and eventually cancer...

Anyhow, on the run this AM I was thinking about the pace - 160-175 bpm avg HR, the breathing was a little higher for this and the lower legs and calves feel good relative to the massage yesterday and the running this week.
5 days in, learnings so far:
- do spirotiger 3x/week- 4x/week from now on
- spend more time in day doing mobility work for calves, ankles, feel, ITband
- add more volume per week
- search out various routes and hills/paths...might need to go elsewhere for it...maybe track at noon or somewhere else at noon...
- warm up a little more at front end and include drills of warming up in the 1st part of the run, start slow, then build for end,,,as the time for the AM warm up out of bed if limited before Chloe gets up at 6AM

Ciao