Wednesday, January 30, 2008

10K on the treadmill

Did another 10K on the treadmill , easy 55 minutes. Originally wanted to do a 16 but didn't have time so maybe tomorrow .

Sunday, January 27, 2008

4 hours of Alpine Skiing, 10K Run ... a good day!


This morning I was skiing , got home mid afternoon and decided to get out on the road for a 10K Run. I must admit hat the run was a little bit laboured. Temp was -3C and it was overcast with no wind. I was wearing long johns, running pants, sweat shirt , nylon jacket and thin wool gloves ..... I was to hot at the 3K mark ! Still trying to figure out the clothes ! The run was a little tough .... three reasons.


1) Just finished 4 hours of downhill skiing

2)Crap food today, 3 ego waffles with syrup/coffee/OJ for breakfast. One grilled cheese sandwich with a large chocolate milk then a snack just before heading out , two large pieces of cake with thick icing and ice cream on the side.

3)Not getting out enough! Work and Family=no time to run. I think about it every day, its real frustrating not being able to get out.


Ran new route , straight North on the second and back! Now I know where the hills are .... I though it was somewhat flat, WRONG 183m up, 184 m down.



Click on the Gamin data to see it large .....


Tomorrow is a day of well deserved rest , except for work !

Thursday, January 24, 2008

Not happy!

Work/Family demands have left almost no time to run!!!!! Did a 5K on the treadmill yesterday , easy pace at 11kmh. I really have to do what ever it takes to get back on tack!

Ron.

Friday, January 18, 2008

5K at lunch

An easy little 5K on the treadmill at lunch , 5:30 pace.

Ron.

Thursday, January 17, 2008

Been indoors

Did a treadmill run yesterday, 10K in 48 and change started easy finished hard ! Look forward to the weekend and getting out on the road again . Its going to be cooler so things should be pretty solid !

Ron.

Sunday, January 13, 2008

16.4km trail run in January?



There was a big meltdown here last week so I was able to get out and do my "Townsend Lake Run" , 16.4Km +/- 500 Meters in El!

Click on Image to Enlarge -----------






Temp was about 1C , overcast with a light breeze from the West. I wore my running pants with a loose fitting PJ type bottom under , on top it was my metal shirt with a Sweatshirt then my wind breaker and of course a wool toque and wool gloves. I removed the hat at the 8K mark , otherwise I was pretty comfortable!





There was a few inches of fresh snow, it compressed when I landed on it but provided a very firm footing. Tired running in tire tracks but it was slippery as hell ! The running was very similar to running on wet sand!





I did the run is 1:31:16, very good considering that the best time was just under 1:30 ! This was the first time I used my Garmin on this loop .... see http://sports.webshots.com/slideshow/562117665OHKMZx for the Garmin data and a slide show of the run ( Taken last Oct.... its white without leaves now ) .





What a treat this run was , I didn't think I would be able to do this route until April. I hardly knew that I was running in January .... totally amazing! I was scouting out large puddles for skating potential. I was so cool to see the contrast between Winter and Summer , I had run this route many many times last summer/fall. I was surprised a the elevation change, no wonder I have always felt somewhat fatigued half way only to recover and pick it up in the last half of the run. The last 3K was on a Snowmobile trail , there were two spots where I had to cross water and got my feet a little wet but it was no big deal , I was almost home.





I hope that the rest of the winter is like this, I am almost running the same amount as I did last summer . Bring on the 08 season!





Ron.

Friday, January 11, 2008

Easy 10 yesterday

Did an easy 10K yesterday , with the exception of the last K kept it at 11kmh , varied the incline between flat and a 2% grade . Heart rate was in the mid 130s ! Going to try to get a road run in over the next couple of days , weather is suppose to be a below freezing so the mucky conditions will change fast !

Wednesday, January 9, 2008

Running through a cramp!

I didn't get enough sleep so I was feeling a little tired, almost didn't run but opted for a shorter easy treadmill jaunt!

Did 7K between 10 and 11 Kmh . I had a breakfast of cereal , toast , OJ and coffee an hour before. I cramped up after a few minutes. To recover I slowed the treadmill to 5.5 kmh and walked for a couple of minutes. The cramp came back so once again I slowed to a walk then ramped back up . I was able to manage with a dull pain to about the 5K marks and then it went away.

Heart rate was checked at 5K / 11kmh and it was at 135 ! Respiration was easy... could have had a conversation without effort.

Things are starting to freeze up outside , maybe by the weekend I can hit the road . In the mean time I will have to hit the treadmill a couple of more times.

Ron.

Monday, January 7, 2008

16K on the treadmill today

Did an easy 16K on the treadmill today , 1-4K@11kmh, 4-9K@11.5kmh, 9-11K@12kmh, 11-13.3K@13.3, 13.3-15K@12kmh then cool down to 16K!

13.3 mark was at 1:09:00 , finished in around 1:22:00.

Weather is shitty , 10C / Fog and my road is mush! Cant wait for it to freeze again !

Ron.

Thursday, January 3, 2008

10K at -18C TODAY

It was cold and I was over dressed ! Havent been doing to bad at dressing for the weather but today I blew it .

Had light cottone socks, underware and my metal T Shirt for starters , then I put cotton long johns over the top ! On the leggs I added a cotton PJ type pane and a loose fitting running pant. On the top I added a cotton T Shirt , Cotton Sweet Shirt anb then a Nylon Wind breaker . To top ti pff I had a toque and gloves ....too much !

At around the 5K mark/27 min I was way too hot , the Nylon Jacket was open and the touque came off . At 6.5 K I lost the Nylon jacket !

Tuesday, January 1, 2008

5K today

Did a 5K on the treadmill today , easy run at 11.5 Kmh and a heart rate around 140 bpm. I originally intended on going further but I felt tired so I didn't push it .

Ron.