Thursday, March 31, 2011

March Totals

March - 328.1 km YTD - 837.6 km

Lunch Run

Best short run I have had in a long time. 4.8K done at a 5:00 pace today. All the parts were 99.9% and I felt like I had abundant energy. The energy part is weird because I only had about 3.5 hours of sleep last night.

Tuesday, March 29, 2011

Not so great LSD

3hour1minute 28K LSD done the afternoon. Breezed through the first 20K around a 5:45 pace then I picked it up to a 5:30 pace for a few Ks but then the wheels fell off. It was more like how I would feel past 40K but I hung in there and finished the 3 hours I wanted to. Heck it was 3K further then my last 3 hours LSD.

Monday, March 28, 2011

Just becasue

4.8K done at home at a 5:30 pace ...just because I can! Bed now, finished mids so its time to stop being a Vampire and join the world of Mortals.

Mixing it up

Running on a treadmill is getting monotonous. Running at an easy 5:30 pace isn't very challenging and its too easy to focus on the wrong things. Running faster is more taxing therefore more interesting and less likely to focus on the boring. That being said I did a 12K mix em up run this morning. 4K at a 5:30 pace , 1K at a 5:00 pace followed by 6K at a 4:30 pace then a 1K cool down.

Sunday, March 27, 2011

Lunch Run

12K at lunch today. Left Knee started up way better after a days rest , there was no pain in the first few minutes.

Friday, March 25, 2011

Lunch Run

2nd day in a row for 2 runs. Took it to the Gym at lunch again for a 5K run at 5:30 pace.

In early again

For the third consecutive night I cam in early on Mids and Ran. Did a 10K run mostly at a 5:30 pace. With the exception of the first few hundred meters everything was 100% , no knee , ankle or groin pain.

Thursday, March 24, 2011

Lunch Run

What else do I do at lunch ...Run of course. 4.7K done at an easy 5:30 pace.

Run before work...

Came in early for mids again. Tonight I did an 11.2K run. First 5K at a 5:00 pace then for the next 4K the first 300m of each K I cranked it up to a 4:00 pace then the last fatrlek was 500m at the 4:00 pace.

Wednesday, March 23, 2011

Tempo Tuesday?

No tempo run but I did pick up the pace a bit. Came in early fro my night shift and did an 11K Run . 0.5K warm up , 10K at a 5:00 pace then a 0.5K cool down. Tried a 0.5K walk to warm up the left knee but it didn't make an difference. First few minutes of running the knee had a bit of pain and the whole process felt anything but natural. This settle down after a bit and all was well, just one little "twinge" around 8K otherwise 100%. I had more energy today after getting good sleep and nutrition today.

Tuesday, March 22, 2011

6am lunch run

Working mids and busy ...almost forgot a lunch break. Did a 5K run at a 5:30 pace at 6:00 am.

Monday, March 21, 2011

What rest?

Didn't run on Saturday, did and 18 hour Ultra drive 1600km ...Myrtle Beach - Durham. Sunday was all about getting ready for normal life again. Ran today but I really didn't have allot of energy. Was planning on a 15-20K run but cut it short. Managed 11K at a 5:30 pace.

Friday, March 18, 2011

Last MB2011 Run


Finished off the Myrtle Beach week with a 12.8K run. Headed up Ocean Blvd returning to the Beach and Board Walk. Finished then hit the pool for an afternoon of Beer and Sun. How cool is that?

Recovery Run


After Wednesdays 3 hour run and a lousy sleep I didn't have allot of pop left in the legs so I did an easy 9.9K recovery run yesterday. Legs burned a bit and the right calf felt stiff. On a good note the left knee has settled down and hasn't caused any issues the last couple of runs. Today is the last day in Myrtle Beach so I will be heading out shortly for the last run of the week.

Wednesday, March 16, 2011

Another day in MB Paradise


It was another perfect beach running day. Clear , light breeze and temps in the low 20s ...what more could a guy ask for. Hit the beach and headed North with the breeze at my back , turned around at 13K and headed back into a welcome breeze as the temperature and humidity rose. Paused a ton of times to shoot pictures , take video ect. Have lots of material and am planning to put together a cool video. Shot the run on the new boardwalk...should be very cool. Heard a really cool Maralyn Mason tune ...America, perfect to add to the Boardwalk video!!!!!


26.1K done in 3 hours....intentionally slow but oh so fun.

Tuesday, March 15, 2011

Late afternoon run


Almost took a rest day today but the weather was too nice late this afternoon not to run! Did a 10.9K run North on Ocean Blvd and then back on the new boardwalk. Picked up the pace the second half logging a 4:41 and 4:34 8th and 9th K.

Monday, March 14, 2011

Mondays Run

Was really beat after yesterdays run so I cut it shorter today. Did 10K today , 4K on Ocean Blvd then 6 K on the beach. Temps are a little cooler today , mid teens and there is a strong off the Atlantic. Still a fantastic running day ...shorts and a shirt and I was quiet comfortable.

Sunday, March 13, 2011

Beach Run

Kids are on March Break so I am back in Myrtle Beach. It was a perfect day to Run on the Beach , 20C /Sun with a light breeze. Did a 20.1K today in spite of being a little tired after yesterdays 18 hour drive. First 10K were easy but coming back was a bit different. Last 2K was done in the Surf ...fun!


My beach this week...


Friday, March 11, 2011

Lunch Run

5K done at lunch again today. Left knee acted up for teh first K then settled down. Rest day tomorrow!

Thursday, March 10, 2011

Wanted to go longer but...

7.7K sort of lunch run this afternoon. Left knee acted up again for the first K but once i got into it improved. Was planning on going longer , around 16K but I just wasn't into to it so I called it a day. I am off next week so I will have ample opportunity to take it outside!

Wednesday, March 9, 2011

Lunch Run

5K the ussual way. Left knee ached for the first K then settled down.

Tuesday, March 8, 2011

Things that hurt...

  • Left Knee is acting up a little, similar to last summer...its a warning.
  • Left foot, getting that flat feeling behind the toes like there is no padding.
  • Right Ankle, bit numb at times ... no pain.
  • Lower groin ...an ache from time to time

Yesterday it was a 16K run before work at 08:00 am and then I booked the afternoon off and did 3 hours of Alpine Skiing.

Today , not wanting to push it I did a 5K run at lunch. I will call it a rest day!

Monday, March 7, 2011

Bounus Run

Was scheduled to work at 6:00 am today but when I arrived there was 3 on shift which is normal but not allot going on. I took advantage of having a couple of extra hours and went for a 16K run before 08:00 am.

Its been quite the day , up at 3:45am , and hour in the hot tub, big giant breakfast and then a 90 minute run all before I normally start my day! Its a beautiful winter day and I am thinking about skiing this afternoon.

This morning was a great test of running with food in the tummy. Less then 60 minutes before I ran I had an English Muffin with PB, Oatmeal with Brown Sugar, Grapefruit with Brown Sugar , a large OJ and two Large Coffees. I only had a slight cramp in the lower right abdomen that disappeared as quickly as it started.

Sunday, March 6, 2011

Recovery Run+

Hit the gym this afternoon. Did an upper body weight routine then a 5K run at a 5:30 pace. Definitely felt yesterdays Run and Ski. Legs were tired and it felt awkward until I had a couple of Ks behind me!

Saturday, March 5, 2011

"MT" long run...not an LSD.

Wasn't sure when or exactly what I would be running this weekend but I knew there would be one long one! Did a 31K Run, 30K of it at Marathon 5:00 pace. In 2.5 hours I had two 750ml bottles of GU Brew and a few gummies. I didn't have any Eload Caps So I kind of thought I may cramp in the mid 20s but it didn't happen. There was a little bit of muscle burn past 20K but nothing too bad. When I was done running I went Skiing at Blue for 5 hours. Another perfect weekend day!

Friday, March 4, 2011

Lunch Run

4.8K @ 5:30 pace done at lunch!

Yesterday

Ran after work , at lunch I tried but the treadmill was in use so I lifted weights instead. Running after work at 6pm ( OT in the Eve) I did an 11.3km run , mostly at a 5:30 pace.

Wednesday, March 2, 2011

Tuesday, March 1, 2011

Tempo Tuesday

Great start to March Running , 7K done at lunch. 6K were at a 4:30 pace followed by a 1K cool down. Mentally going into the tempo run its hard but once I get going I really like it and the way I feel afterwards is totally amazing!