A new trail and some "Great training"

Henday Bridge

Went for a nice run today.  I ran a little more than 13K, my first run on this trail across the Henday Bridge to Cameron Heights. This is a picture I took last year when I first rode my bike across it. It is a tough run because of the climb out of the river valley. I seems no matter where I run I end up facing a big hill. No matter it is "good training".
Last week I went for a run the other direction and ran across a new trail a bridge by Ft. Edmonton.

New foot bridge near Ft. Edmonton

I left home with the plan of an easy mid week run and as I can across this wonderful new trail I saw a set of stairs the head up the north side of the river.  I thought it would be fun and "great training" to run up the stairs.  So I do, and in a big hurray, I reach my max. heart rate of 172 bpm. Now once I have hit my max. I cannot stay at a reasonable HR for the rest of the run.  I follow the trail to the south and find a path that goes up river bank to the Wolf Willow area. Nice, but now I am tired,  my heart rate is not coming down,  I still need to get back across the river and up the other side. I was so sore all week after that, it felt great today to get out for a more reasonable run. Lesson learned!