Tuesday, November 30, 2010

Tempo Tuesday

7K Run today at lunch, 6K at a 4:30 pace followed by a 1K cool down. Jumped on the treadmill and cranked it up to 13.3 kmh , it didn't feel all that fast. After a little over a K in I felt very comfortable. The mind wandered and the next thing I knew I was 3K into the run. At 4K I felt a little hot and then at 4.5K I realized the fan was no longer blowing on me and I was getting really hot. With 1.5K at 4:30 pace to go getting off to adjust the fan wasn't an option so I toughed it out. So I was hot , real hot the kind of red face hot. 30 minutes later after having a shower I am still wiping sweat off my forehead!

I like a theme...going forward every Tuesday is now "TEMPO TUESDAY". 6K @ 4:30 is a good start. I may go a little faster and or further as the Tuesdays go by....I like running fast!

Monday, November 29, 2010

Sunday, November 28, 2010

Run Sunday

12K @ 5:30 pace done on my lunch break today. Weighed in again and tipped the scales a little under 180lbs , 3lbs liter and I had my first Christmas Dinner last night... go figure!

Saturday, November 27, 2010

Gym

Did an upper body weight routine today , first time in a week. Weighed in after and I am tipping the scales at 183 lbs. That's up 8-10 lbs over my summer weight primarily I hope due to starting my weight routine back in mid September. Run tomorrow!

Friday, November 26, 2010

Lunch Run

Back working days again. Did a 5K lunch Run , 4.5K at a 5:30 pace followed by a 0.5K cool down.

Wednesday, November 24, 2010

Turning the corner

Did my longest run since mid October today. The ramp up for the 2011 season has begun. Did a 20K treadmill run at home. As is usual it was hot , 23C . I had the window open the whole time and the temperature dropped to 20C but without a fan and the IR heat from the fire place I was really sweating. Managed a 2 hour run covering a total of 20K.

Monday, November 22, 2010

Quality Lunch Run

Last night shift for 6weeks! Did a quality run .... 10K at a 5:30 pace followed by 5K at a 4:30 pace and then a 1K cool down. I haven't been doing the "long run" since mid October but the short run with a push at then end is really beneficial. The things that have been hurting like the faster shorter stuff so I will more or less keep the routine for another couple of weeks. Through Dec I am going to stretch out the longer runs and by mid Jan I will be back to the 3X Month 30+K Runs.

Saturday, November 20, 2010

5am Tempo Run

After 5 busy and somewhat stressful hours at work I took my meal period at 5:00 am and jumped on the treadmill for a tempo run. Immediately cranked it up to 13.3kmh and held it there for 6 K then I did a 1 K cool down. At first it felt ridiculously fast but after a K I got use to it. The breathing went from laboured at the start to almost easy as I went along. Could have gone another K or 2 but I wasn't to see how the things that hurt do with this sort of run.

Friday, November 19, 2010

Back to Back to Back

Its been awhile since I ran three consecutive days but things were feeling very good and I needed to get a start to my night shift so I came in to work early and did a 10K at a 5:30. It was one of those runs that felt like I could go forever. Left knee was absolutely 100% perfect and there was only a tiny bit of discomfort in the right ankle. I will head back to the gym on my meal break to do an upper body weight routine.

Thursday, November 18, 2010

Lunch Run

I was feeling great after yesterdays run so I thought why not lets do a 5K at lunch. Took it easy at a 5:30 pace , felt great! Afterwards the left knee has stiffened up a bit , no pain just stiff...getting frustrated!!!!

Wednesday, November 17, 2010

Speed work ...

I have never followed any sort of training regime. When I need some speed I work on going fast and when I need to go long I work on going long. With two short races next month and a need to recover I have started working on the speed thing. Working mids this week I came in at 10:30 pm and jumped on the treadmill for an 11K jaunt! It was a mixed bag thing, 1k to get up to a 5:00 pace then after 5K I did a 4:30K then back to 6:00 pace for a K then I dropped the treadmill to a -2 deg inclination and did a K at a 4:00 pace followed by a half K flat at a 6:00 pace then cranked it up to a +5 deg inclination and then continued for another K at a 6:00 pace.

Tuesday, November 16, 2010

Stuff....

Upper body weight routine done this morning. Doing the weights about 2.5 times/week since mid Sept. Weighed in and am tipping the scales a little over 180 lbs up about 5 lbs since the summer. Probably a 50/50 split of fat and muscle!

OUS 2011 schedule is out ... 3 dates fall on my weekend mids making it a little bit tough to attend. Will have to book some time off to fit in the races. Big events are April / Boston , first OUS and trail event will be 100 miles at Sulphur and then a must go Dirty Girls 24 in August. Will miss Seaton due to Boston and PYP due to working Mids.

Will run sometime today or tonight!

Monday, November 15, 2010

11K Yesterday

Its was dark , cool and a tiny bit damp yesterday so I opted for an indoor run at home. Did an 11K run , 0.5K warm up , 9K@5:30 then 1K @ 5:00 and then 1K @ 4:30 and a 0.5K cool down . It was hot running by the fire , too hot so I opened a window a few Ks in. The last K at a 4:30 pace was tough , couldn't get enough O2.

Friday, November 12, 2010

Working on my Tan


Another perfect November Running day. 16C , Sun and no wind meant shirt free right from the start. Did an 11K trail run at a speedy 6:18 pace. I was a little tentative heading out ... having trouble walking as a result of my left knee. It didn't bother me running at all...simple solution, just run. After the run I was 100% , better then before the run. I usually find that things work and feel better it I run 6 days a week. This every other day thing sucks but I will sort of continue doing this for another couple of weeks and then ramp it up in December into January.

Wednesday, November 10, 2010

Running Free



Its not often that you can run in November shirt free but it was another incredibly beautiful day! Yes I was running free on the trail and enjoying every moment. After yesterday speedy run I decided and easy to moderate trail run was in order. About 5K in I encounter a 100m climb over 1km , nice and gentle but for ever going up. This is the perfect place to do Hill repeats as the somewhat perfect trail also loop back along the top of the ridge and then drops back down to the beginning of the ascent. The loop is just shy of 2K ... did 3 repeats running up a total of 4 times. The way that the Sunshine filtered through the trees it never seemed like I was running the same trail over and over again. I could have run around that circle for hours and probably would have if I had brought water and I didn't have to go home and make dinner and be at work for 4 pm! Towards the end of the run I encounters 2 folks on Horse Back taking advantage of the perfect November weather . They were moving and due to the sun didn't see me until they nearly ran me over ....I moved off the trail of course. The left knee was almost 100% quiet and the right ankle complained a little but all and all things seem to be slowly getting back to "normal". Its been hard not going the distance the last few weeks but its been a very good for the things that hurt!

Tuesday, November 9, 2010

Too nice not to Run



Well I squeezed one in just because it was sooo beautiful outside today .... NOV 9th and 13C + SUN + NO WIND=AMAZING


Haven't been doing the longer runs and going every other day to give the body a chance to heal. In keeping with the program I decided to do a quality 10K today. Went out at a moderate to 5:11 pace. Nailed the last 2K at a 4:37 pace. Egg Nog Jog is 4 weeks away so short and fast is the flavour of the day.








Sunday, November 7, 2010

Nov 7 ...still on the trail


Sun, 8C , no wind and no frozen ground ...it just had to be a trail run today. Headed out late in the day 30 minutes before Sunset. Figured I had just enough daylight left to squeeze in an 11.2K run. It was a fast first K , 5:18 pace but I was trying to warm up fast! I wore shorts and a long sleeve tech T with gloves. I still got a good sweat on but I could always feel the cold outside of the thin shirt, Left Knee and Right Ankle were much better , only a whisper heard! I was really really able to run the downhills today , it was nice to be back. I ran music free in the silent forest which was a nice change. Scared up two deer and a few partridges. Other then the crunching leaves it was a very quiet peaceful run.

Saturday, November 6, 2010

Fall Run Clinic ...last night


Did a 7.2K RUN , yes RUN at a 5:03 pace. Headed out with 12 year old Dylan again ...the kid has a future in running if he sticks with it! I told Dylan go another 35K at that pace and you have run a 3:30 Marathon. Wrapped up the fall clinic by meeting up with John , Jamie and Gary at Crabby Joe's for a Beer.

Friday, November 5, 2010

Run this Eve

Working an unexpected night shift so I came in at 10pm and did a 12K run at a 5:30 pace before starting my shift.

Monday, November 1, 2010

October Totals

October Totals

13 Runs for a total distance of 236km

Year to date 2862.1km

Nov Run

First Run of November was at lunch indoors on the treadmill. Did an easy 5K at a 5:30 pace.