Thursday, March 31, 2016

March 2016 Totals

March - 332.5 km
YTD   - 872.2 km

 March saw a 10% increase in volume over February and April will be a 10%  increase in volume over March... at least that the plan.  I am pretty much where I need to be with the 100 mile looming at the end of May.     There were no races in March and only two long runs a 43 km and 46 km run at the Y.
Ran a total of 36 times in March not missing a day.  The breakdown is as follows...

Snow Shoe - 3 Runs for a total of 12.2 km
Treadmill at Work - 22 Runs for a total of 141 km
Road - 1 Run for a total of 15.2 km
Trail - 8 Runs for a total of 75.1 km
Track - 2 Runs for a total of 89 km


Looking forward this month I have a 1/2 scheduled April 9th and my first Trail 50Ker April 30th .   They should fit pretty well with the Ks I need to log to get to the 100 miler.  


Last Run of March 2016

One more "lunch run" done logging a 7Ker to wrap up March 2016.

Wednesday, March 30, 2016

Tuesday, March 29, 2016

Two Run Tuesday

Another 7Ker done this eve on my meal break.  

Tuesday Trail

 Just a little 5Ker on the backyard trail before work today.   1C , Sun ,  no wind made for a rather pleasant running.   Still about 20% icy sections that were a must walk and even then it was dam slippery.


Monday, March 28, 2016

Back to work

Its Monday and I am back to work on Eves.  Its pretty cool when work = get your run in...  logged a 7Ker at a mostly 5:00 pace with 0.2 K 4:45 farltleks at 4,5 and 6 K mark with a cool down ending in a 0.3K walk.  


Easter Sunday Run

 Logged 10.2 Ks on the backyard trail yesterday afternoon.   Great temps into the mid teens and Sun made for a rather peachy run.  

Saturday, March 26, 2016

Whatever

Wasn't sure what I wanted to Run today.  Was leaning towards long at the Y but the Sun was shining and was just a little above freezing so I decided to take to out side.    Started looping the backyard trail then decided to take it on the neighboring trails.  Ended up running trails , road,  back road, tractor trails and more trail logging 15.2 km ...I am happy with that.  


Friday, March 25, 2016

Time

This was too cool not to borrow so I can come back to it from time to time.  Got it from a down under trail run magazine free dl .... "TrailRun"  VOL3. ED13 // WINTER 2014 // AU/NZ/ASIA.  The editorial is by a fellow named Chris Ord.  

Ticking away the moments that make up a dull day
You fritter and waste the hours in an offhand way
 Kicking around on a piece of ground in your home town
Waiting for someone or something to show you the way
- Time, Pink Floyd

I look at my daughters, four and six. I watch them dart around the garden. Doing everything at once and nothing at all. And I yearn so badly to be a child in that moving but endless moment again. That moment is one where time exists as a broken metronome. Tick. And the tock takes hours to show up, despite it only taking a second. As an observer – a supposedly ‘grown-up’ parent – my kids’ two hours running around barefoot, climbing the apple tree, laughing, bickering, sulking, crying, laughing, takes but seconds. I look down to my computer screen. I look up two seconds later and they have had five lifetimes of adventure (I can see it in their smiles and the grass stains on their knees). Yet I have only half written these first paragraphs. The universe, apparently, is expanding at an accelerated rate and so to my life is accelerating; time is speeding up, robbing me of my life, stealing my children’s childhood, running me out of time faster than I could ever have imagined back when I was up that backyard tree plucking at the juicy apples of my own ‘when I grow up’ dreams.

Life. Slow. Down. … … … Please.
Tired of lying in the sunshine
Staying home to watch the rain
And you are young and life is long
And there is time to kill today
And then one day you find
Ten years have got behind you
No one told you when to run
You missed the starting gun

No one told me when to run. I missed the start, absolutely. But when I did start to run, properly run, I tried to (and still try to) do it like I was a child. Like I wasn’t late to the party. Like life had only just begun. Like my kids. But you can’t outrun time. Nevertheless, I try. I run more. And in the moment it works. When I am not running, I am going faster. Everything swirls around me – life, family, work, friends, events, words, jobs, happenings, dishes, renovations, crises, dinner, stop, stop, stop. Give me a moment. And I run. Into the trees. And my watch, thank Christ, doesn’t work. And so I am timeless. I’m running but I am going slower than I have for decades. Maybe I haven’t gone this slow since I was darting around the backyard as a child. And so I run further into the trees, away from time.

And you run, and you run to catch up with the sun,
but it’s sinking Racing around to come up behind you again
The sun is the same in a relative way, but you’re older
Shorter of breath and one day closer to death

Every year is getting shorter Technology, the pace of connected life, the number of emails, the rate of my Facebook updates, the sheer number of things I am now plugged into…everything is being crushed under the weight of having access to the entire world and its vast store of information. I can talk to anyone on the planet, yet I don’t think anyone is listening, really. Everyone, including me, is just talking. Louder, quicker, more. I eye off the trees. They look quiet. There’s no-one there. Not even time Herself.

Never seem to find the time
 Plans that either come to nought
Or half a page of scribbled lines
Hanging on in quiet desperation
 is the English way The time is gone
The song is over
Thought I’d something more to say

There remains sixty seconds in a minute and sixty minutes in an hour. But that doesn’t mean time hasn’t sped up. For thousands of years, the Schumann Resonance or pulse of the Earth has been 7.83 cycles per second. Since 1980 this resonance has reportedly risen to over 12 cycles per second. Even if you don’t subscribe to the theory, look at it the perceptive way: what you can fit into 60 minutes (or sixty seconds) today, took much longer yesteryear. Communicate to your friend in England? Three months back then. Today, a millisecond. Travel from Melbourne to Sydney? Months once upon a time. Today, you can get there in a few hours by plane. And what you are expected to achieve in any one time span today is much, much more than ever before. Just ask your boss. Effectively, time has sped up because we squeeze more action (if not result) into each tick of the clock. More, more, rush, rush, squash it in. It is no wonder our perception is one of accelerated – or looking at it another way, lost – time. And the feeling that we have no time for anything. Especially the important things. Perhaps, then, it is a good thing, that I am not a runner who tries to go fast. In fact, running for me is all about slowing down.

Home, home again
 I like to be here when I can
When I come home cold and tired
 It’s good to warm my bones beside the fire
 Far away across the field
The tolling of the iron bell
Calls the faithful to their knees
To hear the softly spoken magic spells

- Time, Pink Floyd


Friday Friday

5Ker on my meal break  ending the work week week.   Track, trail or road tomorrow ... what to do what to do!  See ya see ya

Thursday, March 24, 2016

Same

5Ker the same as yesterday on my meal break... looking forward to getting off the treadmill this weekend .

Wednesday, March 23, 2016

Lunch Run

5Ker at lunch today.  Feel like I am fully recovered from the back to back long ones on the weekend.   I think I will get another back to back in this weekend.   May or may not hit the Y or perhaps take it to the streets and trails...so flicked!

Tuesday, March 22, 2016

MAHR

New phrase Maximum Average Heart Rate derived by running your Max Speed for 30 min averaging the last 20 min of the run.    That more or less what I did in the last 10K I did an AVG 161 bpm therefore my MHR is 144 BPM ... below this is my " Aerobic Zone"   where 90% of my time should be and is spent.   Above 144 it is my Anarobic Zone ..... not such a good place to hang out.

Inadvertanatluy I have been doing something right and have been training my body to burn body mass vs glycogen.

Couple of good articles ....

http://www.trailrunnermag.com/training/training-plans/1901-heart-rate-training-train-slow-race-fast

http://www.trailrunnermag.com/training/training-plans/2091-want-to-run-fast-learn-to-run-easy?utm_source=Email_marketing&utm_campaign=TR_TT_032216&cmp=1&utm_medium=HTMLEmail


Forgot Monday

Yikes ... forgot to blog yesterday.  Another 5Ker done on my meal break.  There was a bit of DOMS from Fri/Sat ... over it today,  

Cadence Has Increased

Another 5Ker logged at lunch.   My cadence has really increased and the HR has dropped considerably.   Must be something to do with the back to back long ones ... cleaned the pipes out I guess.   Notice that my vert osc increased when I moved to the front of the treadmill in the later stages of todays Run!  


Monday, March 21, 2016

4Ker

4K "recovery run" done on the backyard trail short just because I was thirsty ... nuff said!


Saturday, March 19, 2016

Back to Back

 Headed out again with Grant today.   He had a planned 25Ker after yesterdays Y run  so I decided to join him.   It wasn't too bad but I was definelty feeling the 46K I did yesterday.    The weather was nothing short of amazing ,   bright Sun no wind and temps just at the freezing mark.   Wore a single layer ,  tights with compression shirt...slightly warm but OK.    Logged a total of 25.2 Ks in 3hrs21 min.  


Y Friday

46K logged on the track at the Owen Sound Y yesterday with Grant.   Once again I ran on empty ...no calories just 3L of water and E Load Caps .    Tried to get to 40K in 4 hours but was a few minutes off the time.  At around 32K mark I "hit the wall " and geared down to about a 6:30 pace ...no big deal but thats when a few calories would have helped.    Ran through 43K then I walked the last 3K to aid in a quick recovery.    Hitting the trails at Allan Park this afternoon for a planned 25 Ker.  


Thursday, March 17, 2016

Lower HR

A little less drama and a little more sleep makes for a 10 bpm lower HR on today 5K lunch run.  

Wednesday, March 16, 2016

Run Done

Boy I needed that ...thank you running!  5Ker done the usual way today on my meal break.

Tuesday, March 15, 2016

Tuesday Treadmill

 5K the usual way on the treadmill on my meal break today.   Still have the right leg trying to collapse 3-8 min into the run.   It was bad on Sat and Sun but just tweaked me a bit today.

Monday, March 14, 2016

Classic Lunch

8 hour day today so its back to the classic 5K "Lunch Run" .

Sunday, March 13, 2016

Ditto

Ditto yesterday ,  another 12K done on the treadmill on my meal break today.  

Saturday, March 12, 2016

Send Beer

Before my " lunch run " I weighed in at 169 lbs...yikes!   I haven't gone under 170 since the Summer of 2009 the year I re-shingled my roof!  I gotta start drinking more Beer ...bring on the Hammock!

Logged 12K on my meal break exactly like last weekends run.   HR was a little higher mostly mid Zone 3.


Missing Wednesday

Its not often I miss a blog post but I forgot to add my Wednesday Run a combo of road and trail logging a get er done 5Ker.  






Another backyard trail run yesterday logging 10.5 km's looping away.   It was still 80% covered in Snow and Ice so it was tough slugging but I was loving it.  

Circled the snow free trail in Blue


















I wasn't the only thing running in the forest yesterday.  Shot this on the way home.


Friday, March 11, 2016

Trail Thursday

9.7 km logged looping a snowy or should I say very hard packed icy trail yesterday.   It was just one of those runs that was incredibly slow because it was incredibly tough.   I could have doubled the Ks hitting the road but I recognize the value of a tough run...what I do on the weekends isn't easy!     I went longer then I expected ,  1hr57min yeah pretty slow for 9.7 km and yes it was running!!!!  

Tuesday, March 8, 2016

Y Run

Hit the Y today with Grant logging 43Ks.  Ran 40K and then did a 3K walking cool down.  

Sunday, March 6, 2016

Mid 7 - Treadmill Run

More or less the same as yesterday.   Missed a couple of fartleks when I blew the safety strap LOL...not really it sucks!  The collapse leg came a knocking but I didn't fall down.  12K logged just like earlier this morning.

  

Mid 6

12 hour night shift so that makes for a longer lunch thus longer run.   12K @ 5:00 pace with 4:45 fartleks at 4,5,6,7,8,9 and the 10th K it was a .5K fartlek followed buy a long cool down.  

Funny thing happened the last 2 runs a few minutes in my right leg collapsed as a result of a very brief ,  very intense pain.  I am able to run through it but its just weird and a bit startling.


Saturday, March 5, 2016

Lunch Run

7K @ mostly 5:00 pace with three 4:45 fartleks at 4,5 and 6K.  The usual!

Snowshoe Friday

Took outside for another Snowshoe Run after not enough sleep again today.   Logged a very relaxing very enjoyable 5.8 Ks.


Friday, March 4, 2016

In the wee morning hours

Delayed getting to the Gym again this morning but still pulled off my usual 5Ker @ 5am.

Snowshoe Revenge

Yesterday breaking trail took a huge effort.   Made a total of  passes over my 1K of trail and it was just starting to get a touch easier when I packed it in.  Once again today I woke up after about 5 hours of sleep ,  had breakfast ,  tried to go back to sleep but wasn't successful so what the heck I decided throw the Snowshoes on again.  It was a whole lot easier but still a little tough.  Logged a total of 4.1 km in 59 minutes.


Thursday, March 3, 2016

5@5

5K @ 5am more or less the usual way.   I am tired!

Wired Wednesday

A good dumping of snow made for a rather messed up day.     Couldn't get into to work at midnight our road was impassible.   Slept some overnight and got up with the Sun to do Snow.  Finished in good time then loaded up the car and headed to Blue for a few hour of Alpine Skiing.   Got home after noon and had a bite before heading out for a Snowshoe Run.    I dont think I have ever put out as much effort as I did today taking nearly 25 minutes to cover the first K ... YIKES.   I walked the first K then tried to run albeit rather slowly on the second lap but that was it.   Now I do have a really good trail broke in the knee deep snow so lap 3 would have been a little easier but I was exhausted and called it a day heading home logging 2.3Ks in 49 minutes!!!!!   I had no problem cathing a few hours of sleep late in the afternoon!

Check out the avg cadence .... 57 spm lol


Tuesday Trail - 2nd Run

I am a little behind on the blog ... stupid snow,  stupid night shift!

Slept less then 4 hours ... rather lousy sleep after Mid 1.  Strangely enough I woke up and felt like going for a trail run.  It was just starting to snow and all that was required was the Gortex ,  Gaitors and Yaktrax and I was good logging 5.5Ks.


Tuesday, March 1, 2016

In like a Lion...not!

3am and mid #1 cold turkey!   Just a little 5Ker the usual way to start the new month.

Weigh in ... 173 lbs,  a little light for late winter.

February 2016 Totals

February - 300.8 km
YTD       - 539.7 km

Ran a total of 32 times ...

Snowshoe - 5 Runs 31.8 km
Treadmill - 17 Runs 103 km
Track        - 3 Runs 125 km
Trail         - 6 Runs 41 km

There were no races this month.  I was suppose to do the Oracle Race but was a DNS.   I was happy with the distance I covered and the 3 long runs at the Y were very good.  I am pretty much where I need to be now and should be able to increase the volume a little bit each of the next 2 months.  

Leap Run

Marked the leap day with a 7.3 km run looping the backyard trail.   The weather was really windy and really snowing hard but I was sheltered by the hill and heavy cedars so it was really kind of neat.   The surface was rock hard after the thaw/freeze and it was quite uneven very good training for ITT LOL!