Friday, January 30, 2009

10K inside this eve

Did a 19K on the treadmill at 5:30 pace this evening. I was going to go longer but the legs just didn't have it in them so I cut it short. Going to do an LSD in the next few days, temps are a little more moderate so I will probably tale it outside.

Wednesday, January 28, 2009

I ran again and I liked it!

Did a 7K / 5min pace on the treadmill tonight , second run today! Thats a first.

10K heart run outside in the snow

Hit the road again today, another lovely weather event , -6, Snow but not too much wind. Was very kind to the ticker , easy 6:00 pace , AVG BPM 134. This is very close to the pace I would choose going long , 50K long. Actually its a bit too fast but it was a short day. Anyhow it was fun , easy , enjoyable not stressful at all . When I run like this i feel like I can run forever!

Run and strenght

Did my leg and core strength training on Monday Night and Tuesday I did a 5K run at a 5:30 pace.

Sunday, January 25, 2009

10K today

I was going to go Alpine skiing today but my son was sick so we didn't go. I wanted to run and was thinking about a 16K indoors , its a 20 minute drive to the Gym so I thought what the heck , I'll take it outside again! -13C , moderate snow and a bit of a breeze... a perfect day eh!

Wore my Acics lined winter tech shirt , a Patagonia Tech over top ... both long sleeve and the my shell. Add Adidas Clima Cool pants , heavy Thorlos socks , Acis trail shoes, running gloves and a Buff. Believe it or not it was perfect , wasn't cold, wasn't hot... just right. One thing that was difference was no water bottle. I had been using a hand held bottle ... not a good idea in the frigid temps. For a change the hands were nice and toasty! Next "longer" run in the cold I am going to wear my bottle on my waist .

The run, well it was 5K North on the second of Glenelg , turnaround and 5K back! Heavy to moderate snowfall with a few cm of fresh stuff on the ground. I passed a total of 2 cars, good thing because I was running in a tire track pretty much down the middle of the road. I shouldn't wear my music but I did and I had one very nice person very slowly creep beside me ... one for the guy in the car.... THANK YOU! Any way I was fairly fast considering the conditions. Garmin said 10K +210/219m at a 5:10 pace , not so kind to my heart at an average of 153 bpm. Its OK though, I need an O2 run ... left a little bit out there!

Friday, January 23, 2009

LSD outasde today

Well it seemed like a good idea , Sunny Sky, light breeze from the South, temps a tiny bit above freezing and an afternoon to myself!

First 5K straight South on the 2nd into a stiff breeze from the S SW. The wind didn't bother me at all , very pleasant with the Sun .... then it all changed. 30 minutes in the Sun disappeared , it got cooler. I thought about cutting it short and returning logging a 10K but hey I had the time so what the heck. Made it to the end of the 2nd and turned West in Durham down ( or I should say UP ) the "Conservation area road" . There was a big hill at the 9K mark , being an LSD I decided to walk and do a hammer gel! Started running again heading towards highway 6, turned south on 6 and right through downtown Durham. I am not sure why but I really like running through town . I flew down the big hill right through the center of town then turned East on the Spruce Ridge School road , back to highway 4 for a k or 2 then north on the second for the last 8K! Now , I know the rule ,,, run into the wind in the way out so its at your back when you return . Good rule , especially on those "long" winter runs. Well the &*$^%*$ Wind shifted , W NW .... great , another 8K into the wind. I never like the return trip on the 2nd but I always tell myself... building running character!

Garmin says , 23K +476/-471m at a 5:59 pace and an average HR of 150 BPM. The Hart Rate was a little bit too high but the conditions were not exactly easy!

Thursday, January 22, 2009

Fast and slow Fives

Yesterday it was a 5K at a 5:30 pace , today a 5K at a 3:59 pace with 1K cool down , 500m 6:00 then 500m at 11:00 pace . Both at lunch!

The fast 5 was interesting, only the second time breaking the 4:00 mark. A couple of weeks ago I did it for the first time. I held it together longer today , it wasn't until the 4K mark that I started to get that fish out of water feeling , before it started at around the 3K mark. If I can get to 5K at the 4:00 pace without feeling like I am going behind in O2 I will try stretching it out to 6K.

Tuesday, January 20, 2009

5K today

3 days of no runs...UGH! 5K at 1 5:00 pace on the treadmill today.

Was busy painting over the weekend , was going to do a 5K yesterday at lunch but I forgot my gym stuff. Shouldn't complain a 3 day layoff is just a good reset!

Saturday, January 17, 2009

Took it indoors

Did a 20K LSD at a 5:35 pace on the treadmill yesterday. Watched "The National" then "The Hour" . Good way to spend a couple of hours! Right ankle was a bit tight until I got past 10K then loosened up. Things always feel getter going longer ..... I am OK as long as I don't stop!!!!!

Painting on the books today , Alpine Skiing tomorrow . Probably wont get another run in until Monday...oh well.

I am going to try to do 1 LSD a week in the 2hour/20K range now though the end of February then in March up it to 25K and by April I want to be doing back to back LSDs in the 20-30K range.... oh the plan!!!

Thursday, January 15, 2009

No run today

Just a little legs and core workout. Was thinking of running today but I haven't done the strength training in almost a week and I only have 45 minutes to fit it in.

Wednesday, January 14, 2009

Taking it indoors again, 13K today!

13K at a 5:15 average pace , being kind to the heart again. Kept it under 140 bpm again.

Was in Owen Sound toady for my daughters dental appointment . It just so happens to be located across the road from the Runners Den. I told her to meet me there when she was done ... mistake , " I need new running shoes for Gym " turned into shelling out $150.00 bucks ... she claims she is going to start running ... yeah right!

Monday, January 12, 2009

Unexpect 12K indoors

Well , i thought I had the day all planned out ! Dental checkup enroute to work, one small twist ... I think I made an appointment with the wrong office !

No big deal , planned it for a end of the month. Now ... .90 minutes to kill .... perfect time for a run.

Nice little be kind to the heart sort of Jog, 12K done a a 5:30 pace an a HR of 137 BPM . Now that 75% of my MAX HR ... not quiet there but getting close !

Saturday, January 10, 2009

18.54 +315/-322 Cold Outdoor Ks

18.54K LSD at a 5:54 pace! Quiet an LSD today, -8C overcast and most of the way not much breeze! Wore an extra layer .... started with my Acisis base short , a tech T from Damm Tuff and then my Sagoi Shell , add Adidas Clima Cool pants , Thoro Socks a Buff and some "running gloves" . For the most part I was OK ... the gloves suck ! Tech gloves are friggin cold when they get wet ! Got to 6K and decided to go a different route , continued down the Holland/Glenelg line until I got to Dornoch the headed South on Highway 6 back to Grey road 12.

At 10K , shortly after heading South on 6 I got a real good running BUZZ on , it only lasted a few minutes but it was a floating sensation that was very cool .... I love to go long! Going down 6 I was on and off the highway as the traffic permitted. Folks were looking at me like I was crazy , I can only imagine that I must have been quiet a site! There were some good hills along the way but I managed to maintain a decent pace. Highway 6 was a straight shot South , when I turned down 12 it was due east and right into a very cold wind ! 2.5K of COLD , COLD , COLD ... when I turned South on the 2nd my legs were tight , my chest was cold ... last few Ks were at a much slower pace.

When I finished I quickly grabbed a beer and headed to the Hot Tub for an hour. Its a great way to even out the body temp and cool down after a run!
May rest after the LSD , this was day 6 of activity ... yesterday it was strenght training and the three consecutive days previous it was running 5/5 and 6Ks at lunch.

Thursday, January 8, 2009

Fast 6 at 12

Did 6K at a 4:30 pace today , running fast was easy ... didn't get behind O2 wise and was a comfortable Hot Temp! Would have done 4 more at 4:30 but I only get 45 min for lunch!

Wednesday, January 7, 2009

Another 5 on the treadmill

Days like today I feel like I could run forever. 5K at a 5min pace , at 3K the HR was 144 bpm. Was wearing a cotton T made for some heat but everything else felt great.

Tuesday, January 6, 2009

5K indoors

5K at a 5:40 pace today at lunch , rather uneventful but hey I was running .

Monday, January 5, 2009

In the Gym

30 min leg and core routine at lunch today , tomorrow an easy 5K !

Sunday, January 4, 2009

Been busy!

Not much running so far this year , been busy! New years day was a planned rest , the next couple of days were not but sorta were! Went to Toronto and did a ton of walking on Friday , Saturday I was skiing then Sunday I finally ran.
Planned to do an LSD today , didn't quiet turn out that way. The weather was rotten , -3C and was ice everywhere. Thought about driving to the gym but it 45 min round trip and I didn't have the time so off I went to face the elements. Footing was real iffy and I didn't venture too far for fear of falling and rain . Got a real bad cramp at 5K , just like at the re-fridge 8er last year when running under similar but far worse conditions. Turned the LSD into s SSD , it was tough going but I managed 10K!

Thursday, January 1, 2009

2008 Totals

In 2008 I Ran...

428km on the treadmill, it seemed like allot more! Outdoors it was 1605km, +50K/-50K elevation with an average pace of 6:04 km/min

Total is 2,033 km!