Tuesday, January 31, 2012

Unplanned reset day

Unplanned reset day today. On Saturdays outdoor run I had a bit of tooth pain that subsided when I was done. Sunday it was a whole lot more tooth pain. By Monday Night I was doubled over breaking out in a sweat. Made an trip to the Dentist this morning and now have a root canal scheduled for Monday morning. Although I had to show my driver’s license to get the prescription filled I am buzzed but still in a ton of pain. So no running today but hopefully by tomorrow the Antibiotics will kick in and it will be better by Saturdays Creemore Snow Run.

January 2012 Totals

January 2012 Totals

279.4km

A slight taper for 6 Hour Ultra and a head cold a week later made for a little less running than I planned but overall I am pleased with what I have been able to do.

Monday, January 30, 2012

5K the easy way

Sort of , 5K done at a mostly 5:30 pace. Big problem today is a tooth ache brought on by running outside this weekend. Saturday it cam eon after running on the cold. Woke up Sunday and the pain was gone. Ran further and it was colder on Sunday and the pain came back. It woke me up this morning at 04:30 am. Advil took care of it this morning , running at lunch it hurt at first and a few Ks in the pain went away. Within minutes the pain returned with a vengeance. I was at the Dentist in December so there is nothing major brewing. This sorts of thing has happened before with this tooth and on advise of the Dentist Advil for a week until the pain went away!

Sunday, January 29, 2012

Better Run Today



Took it outside again today. The weather was much better, -3C with a light breeze and a few clouds. Left the Shell at home in favour of the Firewall Jacket. It turned out to be a good choice , never felt real chilled but was a wee bit hot at times. I was constantly fiddling with the zipper depending on which way I was going, if the sun was out and how the effort I was putting out. Also on a positive note nothing hurt , well all was 95% good. Logged a total of 17.0 K in 1hrs40min17sec for an average pace of 5:54/K. It was really good to take it outside. The route was amazing , North on the 2nd , East on the Holland/Glenelg towline then South on the Baseline to Grey Rd 12. The baseline is by far the best part of the run. Its very narrow with thick Cedar trees brushing up against the road. Beside being very pretty the trees act as a really good wind break.

Saturday, January 28, 2012

Took it outside

For the first time since mid December I ran outside. It wasn't cold but it was snowing and blowing pretty good which made it sort of fun. Before I headed out I fired up the Garmin and "Battery Low" popped up. So I decided to run a known route , headed North on the 2nd 5K then back for a total of 10K today. Originally I was thinking 17K but I am glad I stuck to the shorter run as I am planning on heading to Blue shortly.

Not so good yesterday

Had to head over Hanover way so I set aside a few hours enroute to pop into the gym at work. Did something to my left knee when I lugged around a couple of jugs of bottled water. I know loading it up can cause some problems and I was really pissed at myself. Started off with a 1K walk then over the next few Ks increased to a 6:00 pace. Things were working good so I thought I would do a progressive run increasing 15 sec/.K every 5K. 5-10K were at a planned 5:45 pace and it was OK until I had to make a bathroom stop. Getting back on the treadmill I ramped it back up again but never really felt good. The legs were tired and my GI issues were bugging me. I did the next 10K at a 6:00-5:45 pace never feeling like picking it up. So I decided to wrap it up at 20K doing a further 2K cool down logging a 22K run. Not so bad, not so great ....could have skipped it. Today I think I need to take it outside. I haven't been out since mid Dec so its a little overdue. Temps are just below freezing ( almost shorts weather ) and there is light snow,, maybe just maybe 17K.

Thursday, January 26, 2012

Apres Ski

Did this all day...






Then we had some nutrition...



Arrived back home at 5pm and before I threw some wood on the fire I jumped on old bouncy and did a 10K run at a 5:30 pace. No Skiing tomorrow ( maybe ) and a longer run is in store.

Wednesday, January 25, 2012

Lunch again

A real easy 5K at lunch today, mostly at a 5:45 pace.

Tuesday, January 24, 2012

Tempo Tuesday

8K logged , 7K at a 4:30 pace followed by a 1K cool down.

Monday, January 23, 2012

Lunch Run

By design it was shorter and slower today. 5L logged at a mostly 5:30 pace.

Sunday, January 22, 2012

Much better

No GI issues and a slot of time avaialble to do what I planned made for a great lunch run today. Logged 16K, 15K at a 5:00 pace.

Saturday, January 21, 2012

Almost

Well I almost made my planned lunch run. Things were going great cruising along at a 5:00 pace. Planned on holding that until 12.5K then gear it down BUT at 10K nature called and being that I had a limited amount of time today I called it a K at 10.1K. Any day I can get a 10K in with a bit of speed is a good one I just wish it could have been a bit better...oh well there is always tomorrow.

Friday, January 20, 2012

Lunch Run

6K at a mostly 5:00 pace at lunch today. Things are hurting a bit. I gauge the level of activity by how I feel when I get out of bed in the morning and walk down a flight of stairs. Last couple of days have been a bit sore and stiff ... quads complaining! I am working 12's on the weekend. I am planning on a 14 and 16K run both mostly at a 5:00 pace.

Yesterday

Late yeaterday afternoon I jumped on the treadmill at home and did a 16K run mostly at an easy 5:45 pace.

Wednesday, January 18, 2012

I did it ....

Managed to sneak in a 10K run today. I was skiing the morning http://westgreyskier.blogspot.com/2012/01/snowing-in-all-right-places.html

My legs were feeling yesterdays long run and a few hours of powder skiing really did me in. Rested for a few hours before I hit the treadmill at home. Did a real easy 10K run mostly at a 5:45 pace.

Recover in the Hot Tub with a Ceasar. Its been a really tough day and I am feeling kind of tired ...my legs certianly are. I had toyed with the idea of heading back to Blue tonight but I have decided to rest up a bit. 20K and some more skiing are planned for tomorrow.

Tuesday, January 17, 2012

Long Run ...not what I planned.

Was going to Ski today but the weather sucked! Had to run to Hanover today so I thought I would hit the Gym at work on the way. Was only intending ona 2 hour 20+K run because teh plan was to go Skiing when it started snowing this Eve. Then I remembered that I have to take Mason and Robin to Broom ball in Mildymay tonight so the Skiing is out. With time on my side I decided to keep going logging a 30.4K run. I did the same progressive run as New Years Eve , 1st 5K at 6:00 pace , 5-10K at 5:45, 10-15 at 5:30, 15-20 at 5:15, 20-25 at 5:00 the 3K at 5:30, 2K at 6:00 followed by a 400m walk ( cut the walk short ...nature called). Hope to Ski tomorrow and sometime during the day log a 12K or there abouts easy run. If we don't get any snow over night and it gets colder I may be able to do a trail run tomorrow. Now that would be sweet!

Monday, January 16, 2012

Lousy week of running ....

After the Run for Kids I took a couple of days off then came down with a cold working mids so I haven't been doing nearly as much running as I normally would have. The great fear is aggravating the cold and getting a secondary bug of some sorts. Yesterday I did a 10ker and the plan was to do 12K this morning BUT that didn't quiet happen! Had good intentions when I strarted but things just didn't feel right. Usually I run through it but tonight wasn't it. Tried running faster but that only made it worse so at 5K doing a 4:30 pace I knocked it down to a walk and cooled down for another 1/2K. So a lousy 5.5K logged .... now for a good turn around off mids so I can get back on track ASAP!

Sunday, January 15, 2012

Back at it...

Nursing a head cold and being total stuffed up yesterday as well as a lack of sleep I skipped Saturday mornings run. This morning I was feeling much better, still a little stuffed up but OK to run. So I hit the treadmill at lunch and did a 9.8K run mostly at a 5:30 pace.

Friday, January 13, 2012

Lunch Run

Head cold is still bothering me so I it was another maintenance run this morning. 5K logged , 3.5k at a 5;00 pace then my left knee started to complain so I backed it down and was OK.

Thursday, January 12, 2012

5@5

5K at 5am in spite of having a head cold..blah blah blah!

Wednesday, January 11, 2012

Short again

Had a lousy sleep today after working my first mid. Not sure whether I am getting a bug or just suffering the affects of working nights. So I took it easy and did a 5K run mostly at a 5:45 pace. Hopefully I sleep better and wake up feeling better so I can go longer and faster tomorrow.

Tuesday, January 10, 2012

60 Hours

Its been 60 hours since Saturdays Ultra. Working mids I jumped on the treadmill at 03:00 am and did a easy 5K recovery run. Nothing hurt and I felt like I could go for hours more or less right where I left off on the weekend.

It was a great day....



I really really enjoyed the Run for Kids 6 Hour Ultra this past Saturday. I was pleased with my results and it more or less tells me that what I have been doing is OK and to stick with the plan going forward! Looking back I know I didn't take care of nutrition , hydration and electrolytes as well as I could have or should have but it was a bit of an experiment. Passing by an aide station every 239 meters meant I could push it to the edges , consume then carry on and that more or less what I did. Its a little different when the aide stations are 5K apart ... less room for crash and recover. Yet another lesson learned!

Recovery was speedy fast , no muscle pain 24 or 48 hours out. I was a little tired and a little hungry on Sunday other then that I felt great... spent Sunday Eve Skiing at Blue!

Sunday, January 8, 2012

Run for Kids 6 Hour Ultra Marathon Jan 7 2012 York U



Did something a little bit different yesterday 6 Hours on the indoor running track at York U in Toronto. Had a blast, with everyone on a 239 meter track it was a very social event. I was headed out just to log a bunch of Ks aiming to complete a minimum of 50K and the stretch goal was 60K. I felt pretty solid through 5 hours but was very salty and in need of carbs. I didn't consume enough carbs or electrolytes and did 3 crash and recover routines. Walked a lap at 3 hours , Gelled for the 2nd time and took in a few cups of a sport drink. It only took a short time to pick up the pace again and I felt fully recovered. Same thing happened around 4 hours, this time it was a couple of laps of walking whilst taking in nutrition and hydrating. Final fade came at 5 hours , 3 laps of walking , Ginger Ale and Coke as well as a Gel. It took longer to get going again but I was moving very well through the last 30 minutes finishing the last lap at a little over a 4:00 pace to get 240 laps in with 24 seconds to spare. I was really surprised at how salty I was after the race. I plan on doing this one next year and will definitely plan better!!!!!

Overall I finished 7th out of the 27 doing the 6 hour event and was the 5th place male covering 55.57K in 5hrs59min36sec.


Lots of splits .....

7 6314 Ronald Irwin 239 55.57 5:59:36 6hrM 5 / 15 5 5:59:36 Durham
**** Lap Information ****
239 5:59:36 1: 1:50 1:50 2: 1:34 3:24 3: 1:31 4:54 4: 1:32 6:26 5: 1:31 7:56
6: 1:30 9:26 7: 1:34 10:59 8: 1:31 12:29 9: 1:33 14:02 10: 1:35 15:36
11: 1:33 17:09 12: 1:33 18:42 13: 1:34 20:15 14: 1:35 21:50 15: 1:35 23:24
16: 1:35 24:59 17: 1:36 26:34 18: 1:36 28:10 19: 1:34 29:43 20: 1:34 31:17
21: 1:30 32:47 22: 1:31 34:17 23: 1:30 35:47 24: 1:31 37:17 25: 1:32 38:48
26: 1:31 40:19 27: 1:32 41:51 28: 1:31 43:21 29: 1:30 44:51 30: 1:33 46:23
31: 1:31 47:54 32: 1:34 49:27 33: 1:33 50:59 34: 2:19 53:17 35: 1:15 54:31
36: 1:12 55:43 37: 1:07 56:49 38: 1:18 58:07 39: 1:24 59:30 40: 1:20 1:00:49
41: 1:27 1:02:16 42: 1:31 1:03:46 43: 1:32 1:05:17 44: 1:30 1:06:47 45: 1:52 1:08:38
46: 1:38 1:10:15 47: 1:21 1:11:36 48: 1:21 1:12:57 49: 1:19 1:14:15 50: 1:23 1:15:37
51: 1:24 1:17:00 52: 1:23 1:18:23 53: 1:24 1:19:46 54: 1:23 1:21:08 55: 1:24 1:22:31
56: 1:23 1:23:54 57: 1:25 1:25:19 58: 1:24 1:26:43 59: 1:24 1:28:06 60: 1:25 1:29:31
61: 1:26 1:30:57 62: 1:24 1:32:20 63: 1:28 1:33:48 64: 1:26 1:35:13 65: 1:26 1:36:39
66: 1:22 1:38:01 67: 1:26 1:39:26 68: 1:25 1:40:51 69: 1:25 1:42:16 70: 1:26 1:43:41
71: 1:26 1:45:06 72: 1:26 1:46:31 73: 1:22 1:47:53 74: 1:24 1:49:17 75: 1:24 1:50:40
76: 1:23 1:52:03 77: 1:23 1:53:26 78: 1:25 1:54:50 79: 1:22 1:56:11 80: 1:22 1:57:33
81: 1:18 1:58:50 82: 1:17 2:00:06 83: 1:22 2:01:28 84: 1:11 2:02:38 85: 1:05 2:03:43
86: 1:06 2:04:49 87: 1:09 2:05:57 88: 1:31 2:07:27 89: 1:30 2:08:56 90: 1:24 2:10:20
91: 1:22 2:11:41 92: 1:18 2:12:58 93: 1:20 2:14:17 94: 1:22 2:15:39 95: 1:21 2:16:59
96: 1:22 2:18:21 97: 1:20 2:19:41 98: 1:22 2:21:02 99: 1:22 2:22:24 100: 1:20 2:23:44
101: 1:21 2:25:04 102: 1:21 2:26:25 103: 1:22 2:27:46 104: 1:21 2:29:07 105: 1:20 2:30:27
106: 1:21 2:31:47 107: 1:22 2:33:09 108: 1:22 2:34:31 109: 1:20 2:35:50 110: 1:20 2:37:10
111: 1:19 2:38:29 112: 1:20 2:39:48 113: 1:21 2:41:08 114: 1:21 2:42:28 115: 1:21 2:43:49
116: 1:21 2:45:09 117: 1:21 2:46:30 118: 1:23 2:47:52 119: 1:22 2:49:13 120: 1:24 2:50:37
121: 1:21 2:51:57 122: 1:21 2:53:18 123: 1:22 2:54:39 124: 1:20 2:55:58 125: 1:20 2:57:18
126: 1:23 2:58:41 127: 1:23 3:00:03 128: 1:27 3:01:30 129: 1:50 3:03:20 130: 1:26 3:04:46
131: 2:02 3:06:47 132: 1:26 3:08:13 133: 1:23 3:09:36 134: 1:22 3:10:57 135: 1:20 3:12:17
136: 1:21 3:13:37 137: 1:22 3:14:58 138: 1:20 3:16:18 139: 1:21 3:17:38 140: 1:20 3:18:58
141: 1:21 3:20:19 142: 1:21 3:21:39 143: 1:19 3:22:57 144: 1:20 3:24:17 145: 1:19 3:25:35
146: 1:19 3:26:54 147: 1:19 3:28:13 148: 1:17 3:29:29 149: 1:21 3:30:49 150: 1:50 3:32:39
151: 2:01 3:34:39 152: 1:25 3:36:04 153: 1:21 3:37:25 154: 1:19 3:38:44 155: 1:20 3:40:03
156: 1:19 3:41:22 157: 1:21 3:42:42 158: 1:19 3:44:01 159: 1:21 3:45:21 160: 1:23 3:46:43
161: 1:18 3:48:01 162: 1:17 3:49:17 163: 1:19 3:50:35 164: 1:22 3:51:57 165: 1:20 3:53:16
166: 1:20 3:54:35 167: 1:20 3:55:54 168: 1:17 3:57:10 169: 1:20 3:58:30 170: 1:21 3:59:50
171: 1:22 4:01:12 172: 2:08 4:03:20 173: 3:27 4:06:46 174: 2:34 4:09:20 175: 2:19 4:11:38
176: 1:44 4:13:21 177: 1:37 4:14:57 178: 1:34 4:16:31 179: 1:33 4:18:04 180: 1:31 4:19:34
181: 1:30 4:21:04 182: 1:29 4:22:33 183: 1:31 4:24:04 184: 1:33 4:25:36 185: 1:32 4:27:08
186: 1:35 4:28:42 187: 1:30 4:30:11 188: 1:30 4:31:41 189: 1:30 4:33:10 190: 1:30 4:34:40
191: 1:29 4:36:08 192: 1:27 4:37:35 193: 1:29 4:39:04 194: 1:30 4:40:33 195: 1:24 4:41:57
196: 1:26 4:43:22 197: 1:27 4:44:48 198: 1:26 4:46:14 199: 1:27 4:47:41 200: 1:26 4:49:07
201: 1:30 4:50:36 202: 3:12 4:53:48 203: 1:46 4:55:33 204: 1:38 4:57:10 205: 1:37 4:58:47
206: 1:31 5:00:18 207: 1:43 5:02:00 208: 4:14 5:06:13 209: 3:18 5:09:31 210: 2:52 5:12:22
211: 1:58 5:14:20 212: 1:48 5:16:08 213: 1:47 5:17:54 214: 1:43 5:19:37 215: 1:41 5:21:18
216: 1:37 5:22:55 217: 1:36 5:24:30 218: 1:39 5:26:09 219: 1:37 5:27:45 220: 1:41 5:29:26
221: 1:37 5:31:02 222: 1:34 5:32:36 223: 1:40 5:34:15 224: 2:55 5:37:10 225: 1:47 5:38:56
226: 1:36 5:40:31 227: 1:43 5:42:14 228: 1:38 5:43:51 229: 1:32 5:45:23 230: 1:32 5:46:55
231: 1:33 5:48:27 232: 1:32 5:49:59 233: 1:34 5:51:32 234: 1:31 5:53:02 235: 1:32 5:54:34
236: 1:22 5:55:55 237: 1:29 5:57:24 238: 1:11 5:58:35 239: 1:01 5:59:36

Friday, January 6, 2012

Lunch Run

Yup , running for 6 hours tomorrow and what am I doing today but a 5K lunch run.

Thursday, January 5, 2012

Better today

What a difference a day makes . In spite of being tired from a lack of sleep I managed a much better lunch run today. 5K just like yesterday but it was easy!

Wednesday, January 4, 2012

Lunch Run

Did a repeat of the staple of my running diet, 5K at a mostly 5:30 pace. Skiing tonight.

Tuesday, January 3, 2012

Tempo Tuesday

Yup, Tuesday again and some running routine is a good way to get er done! 8K logged today 7Ks at a 4:30 pace with a 1K cool down.

Monday, January 2, 2012

Just what I didnt want to do ....

Thought I was fully recovered from Saturdays long run but there was a slight pain in the quads and I generally felt kind of tired. I managed a 5K run mostly at a 5:30 pace. Hope I can muster up a decent Tempo Tuesday tomorrow.

Sunday, January 1, 2012

December and 2011 Totals

December 296.4K
2011 total 3412.4K

Progressive long run

Did a progressive long run to wrap up 2011 yesterday. Spent just shy of 3 hours on the treadmill logging 31K. Started the run at a 6:00 pace and then increased 15 sec/K every 5K. 0-5K was done at 6:00, 5-10K was 5:45/K, 10-15k at 5:30/k, 15-20k at 5:15/K, 20-25K at 5:00/K then I backed it down 25-27.5K at 5:30 , 27.5-30K at 6:00 then to complete the run I did a 1K walk. Gelled twice and drank 2 bottles of GU Brew so I took care of things. The run was relatively easy through 25K but strangely enough when I slowed it down it seemed to get tougher....I was glad to finish.