Saturday, March 31, 2012

Fitting it in



Wanted to do the Brant Run again today but I just don't have the time. I managed to squeeze in a little 8.9K Trail run before relieving my wife at the Hospital today...I feel a little guilty but I have a need to run that just goes beyond fitness!!!!!!

Friday, March 30, 2012

LuNcH rUn

Yup , same old ...almost! 4.7K @ 5:30 pace , nature called!

Thursday, March 29, 2012

Lunch Run

Got busy with a family member ill and in the Hospital this week so running and just about everything else has come a distance second! Managed to fit in a little 5Ker at lunch , still taking it at an easy 5:30 pace. Legs are 100% after Sunday ATB . Hopefully I can log a few longer runs before the week is out...maybe!

Wednesday, March 28, 2012

Back on the trail



11.2 Trail K's logged this afternoon. Thought it was going to be a little warmer but thats OK ...nothing a Shel can't cure.

Tuesday, March 27, 2012

Ditto last night

5K /5:30 pace. Wanted to run trails but the quads were still killing me.

Monday, March 26, 2012

Suprise

Quads are a touch sore today. I am kind of surprised because I wasn't the least bit aggressive through the hills yesterday! Hot the treadmill on my dinner break this eve and did a 5K run at a mostly 5:30 pace. Strangely enough it felt really really good to be running ... punch happy I would have to say. Going to try to take it to the trails tomorrow.

Around the Bay - March 25, 2012

I had an rather aggressive race plan , gave it a shot but fell well short of what I was trying to do. I ran 30K in 2hrs35min55sec for and average pace to 5min12sec/km. This was my second ATB and I really felt that I could beet my 2010 time of 2hrs23min17sec. My stretch goal was 2hrs15min and I really felt like if everything lined up it may be possible! 2hrs30mins was a given or at least that's what I thought! I have ran enough to know that going out faster then what you are capeable will result in a longer overall time then if you went out at a more reasonable pace. Sometimes you just have to go for it but boy oh boy does it ever make the home stretch tough. By far the best part of the day was hanging out with members of the Saugeen Tri Club bumping into so may of the OUS and RM folks. ATB is truly a season opener, kind of a home coming of sorts. The fun started from the moment I left Durham with Matt and Anne and it didn't stop until after I returned.


Overall it was a fantastic day in spite of being disappointed with my results!

Bib # Time Chip Pace Category Category Place Gender Place
3324 2:36:24.6 2:35:55.3 5:12 M50-54 170/516 1073/3139

Splits
10 km Split 0:47:46.2
15 km Split 1:12:47.3
20 km Split 1:38:51.0







Oh yeah, the
race!!!!

Seeded myself near
the front but it still took me 31 seconds to get over the matt. I started the Garmin when the Gun went off and the walk to the matt made for a slow 5min3sec first K. Settled into a 4:30
pace quickly logging a 4:30 and 4:33 time thorough the 2nd and 3rd K. I tried to hold this pace but it was a struggle to maintain it logging 4:46, 4:42, 4:55, 4:44. 4:45, 4:46 and 4:37 through 10K. This was when I abandoned the idea of holding a 4:30 pace and switched to plan B trying to get it under 2hrs23min17sec my 2010 time. I was aiming for somewhere around a 4:45 pace
but I will still fighting to maintain it! At around 12K my quads and hamstrings felt like concrete and I continued to slow , 10 thru 15K I logged 4:57, 4:48, 4:54, 4:59, 5:09 Ks. At the 15K mark I changed my goal again and that was to finish under 2hrs30mins. The new objective was to maintain a 5:00 pace. I continued to struggle and nothing came naturally and was fighting it
all the way. 15 through 20K was logged in 4:53, 5:01, 5:06, 5:09 and 5:37. I found that the Hills really took allot out of me and the last 10K was run whishing it would be over. 20-27k was run in , 5:18, 5:35, 5:21, 5:55, 5:38, 5:23 and 6:01. I had vision a sprint to the finish after the big one but the last hill did me in. I no longer cared about my time and my new goal was not to walk! Managed to hang in there and coasted in the last few Ks faking it all the way …logged 6:24, 5:52 and 5:43 taking it into Cops ….Chip Time 2:36:24! I was quite happy to be done but a fair bit bummed out about my performance.

Friday, March 23, 2012

Last run before ATB

5K done, 4K at a 4:30 pace ...0.5K warm up and cool down. Started out at a 4:30 pace but I just couldn't do it cranked it down to a 6:00 pace then over the next few hundred meters I inched my way up to the 4:30 pace. Felt good once I got going, it usually does.

Thursday, March 22, 2012

Same as yesterday

Another 5K at a 4:30 pace done. It was a bit cooler and felt a little more natural yet! I still am having a hard time wrapping my head around the idea of holding that pace as long as I can on Sunday. First 10K is a given at the 4:30 pace , next 10K is a I think I can and should be doable the final 10K is no mans land ...I really don't know what if or what not. I don't expect to blow up and do the death march. If I do fall off pace I will probably just gradually slow down.

A = 2:15 or less
B = 2:23:17 or less ( one and only ATB result )
C = 2:30
F = anything over 2:30

Realistically I think somewhere around 2:20 is do able , 2:15 is a stretch and 2:30 is a given

Guess I will just have to wait and see...thinking this one way too much!

Wednesday, March 21, 2012

Faster again

5K at a mostly 4:30 pace tonight. It wasn't that bad! Its amazing just how much more heat on generates when running faster. Sundays weather calls for ..Cloudy with 40 percent chance of showers. Low 6. High 15. Showers ...check , 6 check 15 WTF!!!!!! OK its cant be 15 or I am dead. If it was as hot as its been this week the race plan changes to a nice long run!

SAP Run Video

Tuesday, March 20, 2012

A little faster

5K at a mostly 5min pace tonight ... felt good! Tomorrow its the same distance but at a 4:30 pace. Trying to set my ATB Cruise Control ( Yeah right!!!!!!). I may be a little over estimating my ability but as long as things are working OK I hope to give it a try!

Monday, March 19, 2012

What to do....

ATB on Sunday , 5K at a 5:30 pace this eve, tomorrow 5K 5:00 pace then Wed/Thur/Fri 5K 4:30 pace then rest on Saturday.

Sunday, March 18, 2012

Trail Sunday



11.8K at an avg 7:37 pace on the trails around home today. Feeling a bit tired today but it was good to log a few Ks. Going to grab a beer and relax in the Sun for a bit.

Back to Back Runs Saturday






First it was the SAP Run, an informal Saugeen Tri Club gathering. The race was hosted from Daryle's place not too far from Dunkeld. Being close to the famous Grenock Swamp I figured it would be pretty flat but it was more rolling in nature. We ran an 8K around the block loop. The weather was beautiful warm for March and the Sky was Blue. One thing that struck me about this run was the " Big Sky". It quite rare that I run in an area that is that open and thought it would be really cool to do the run on a clear night. I ran , stopped talked and took video along the way covering a total of 17K at an average 6:29 pace.





On the way home I headed back a little different way heading down the "12th". A few Ks from the SAP run I came across the "Brant Tract". Some members of the Tri Club Run here from time to time so I wanted to check it out. Had a look in the parking lot and went to pull out then thought what he heck , there is nothing pressing at home e and its a beautiful day so I turned around and entered the parking lot for a second time .... I am heading for the trail! I was a bit dry from the warm SAP run but had finished off a bottle of Gator Aide and a bottle of Sleemans Draft so I figured I was carbed up and ready to go. Although it was March 17 heading out the temperature was 24C. Fortunately the Brant Tract is a compo of Spruce Pine and Cedar so I had a break from the warm Sun. A few hundred meters in it was quite mucky and I went down . The fall kind of reminded me of some recent Ski wipe outs. Seems to occur in slow motion and there is absolutely no way of recovering from the fall. I cleaned up in a puddle and continued on. The goal was to do a 5K out and back and hopefully make it to the Saugeen. The trails were a series of trails , some looping. Every time you came to a junction there was a map so getting around was never a problem. Without the maps it would be real easy to get turned around. After a couple of K of wide single track the trail became narrow and allot more rooty but still very soft. It also started to get a little hilly , just enough to make you realize its no longer flat. Made my way to the Saugeen , 5.1K paused for a couple of minutes then headed back logging a total of 10K at an avg 8:57 pace. I really look forward to going back to the Brant Tract and running all the trails.


















Thursday, March 15, 2012

Warm Humid Trail Run



March 15 and I am on the trails in West Grey. I usually don't see these sorts of conditions until mid May. Did my 11.1K loop, it was pretty dry but there was a 1K section where they had been pulling logs out, very mucky. The one trail I take had all kinds of trees dropped across it and there was small patches of snow here and there but overall it was pretty good running. The forest was pretty quiet. Near the end of the loop a Blue Jay Flew by squawking rather loud then three Deer took off a half a K in front. It seemed like the Deer were alerted by the Blue Jays call ... very neat. First loop was really humid , overcast and no wind. I was wearing a compression shirt with shorts and was quite comfortable. Heading out for the 2nd loop the Sun came out and it got quite steamy so off came the shirt. I was still too hot but 30 minutes after the Sun broke through the wind really started to pick up and it seemed to clear out the humidity. Modified my route heading back and decided to finish off the last 7K on the tractor trail/back road combo. Getting close to home I was starting to feel like i could really use some calories. Ended up logging 24.4K in 3hrs8mins.

Tuesday, March 13, 2012

The other gear



Practiced my best trail shuffle today logging 10.5K up and down the second. I was just going to log a few Ks before heading to Blue this afternoon but I just couldn't go any faster then an average 6:50 pace. Today's breeze was rather cool so I dressed the same as yesterday and wore my Shell. I was a little hot going out but quite comfortable on the way back.

Monday, March 12, 2012

Some trail today



Took it outside, 12C overcast and a bit of a breeze from the South made for some very pleasant March Running conditions. Wore my Mazuno Breath Thermal with Shorts and brought my Shell and Hat just in case of Rain. Was a little warm heading out with the wind at my back but I was OK after I turned back into the wind. Did my Holland/Glenelg loop diverting the last few Ks to run trails. Didn't hit too deep of snow until the last K then I had to walk a bit but it was really nice to be back in the forest. Logged 17K today.

Saturday, March 10, 2012

Not quite...

Was planning a repeat of Thursdays "Progressive Run" intending on going a little longer with the 4:30 phase but it didn't quite work out the way I planned. Started really good, first 10K at a 5:30 pace was comfortable and I was thinking big after 20K. At 10K I picked it up to a 5:00 pace then but never really felt comfortable. The 02, Heart and Breathing as well as temperature were all manageable but the legs felt heavy, GI was complaining...a little more groin pain. I tried to run through it but it just wasn't working. Around 15K I decided to cut the idea of increasing to a 4:30 pace at the 20K mark and my new goal was to push to 20K maintaining a 5:00 pace. I started to fell a little better around 17K but that was short lived. Managed to hold the 5:00 pace through 20K then did a 1.5K cool down , 500m @5:30 , 500m @6:00 and then 500m @12:00 pace.

All and all an OK run , any day I can do 10+Ks is a good one. Not sure about tomorrow, maybe a reset day and hit Blue Sunday Eve. But then again maybe not!

Friday, March 9, 2012

Tuckered out

Yesterdays run took a bit of wind out of my sails today. It was one of those days that I did everything I could to avoid running. Finally managed to jump on the treadmill at home and logged 12K at a 5:30 pace. Funny thing is that once I got going it really wasn't all that bad. Longer tomorrow.

Thursday, March 8, 2012

Progressive Run

Hit the Gym today , 10K @ 5:30 , 10K @ 5:00 , 5K @4:30 then a 1.5K cool down logging a total of 26.5K. I am thinking about turning as many 4:30Ks at ATB so that's what todays little outing was all about. Heat became and issue and I could tell that my Blood Pressure was higher during the 5K @ 4:30. Its a great way to start day 2 of my staycation!

Wednesday, March 7, 2012

Almost didn't run....

11.2K done on the treadmill at home this evening. It was one of those days when there just wasn't s good time to run. Would have liked to have taken it outside with 12C and Sun but my favorite routes were like chocolate pudding so I passed. Felt a wee bit tired today too, yesterdays tempo run followed by and Evening of aggressive Alpine Skiing made for a slow start. I also had some running around to do , it was my youngest ( now 12 ) and my wife's (now 40) Birthday today. Longer tomorrow , 20+K I hope.

Tuesday, March 6, 2012

Monday, March 5, 2012

Lunch Run

Just a little one today , 5K at a mostly 5:30 pace.

Sunday, March 4, 2012

Lunch Run

5:30 is a sweet pace for me , quick enough yet not taxing. At this pace its easy to get lost in my mind. Hit the treadmill again today this time logging 12K at a mostly 5:30 pace.

Saturday, March 3, 2012

And the answer is ...

From time to time I realize that a few other share my passion
and occasionally browse this Blog. I really
enjoy reading other folks blogs such as JD / Chris and recently discovered Digger…
all good for a good laugh! Then there are the all encompassing life blogs like
Anne Elizabeth and Solo Runner. I am posting this entry to answer a few recent
comments, hopefully the intended audience reads on…

Chris … “ Now that’s insanity” . Why is it that when someone notices what I
am doing and thinks that it’s a little out there it just encourages me
more. Coming from an Ultra Runner Guy
like Chris “ Now that’s insanity” translates to “ Your on the right track
, dig in and work harder “!!!!

Digger … “There are no days off”. A day off running is a day when I didn’t
have time to run , life happens. So far
I have escaped the kind of injury that stops you from running. There isn’t a body part that hasn’t hurt
from time to time but it’s always been the sorts of thing that you just run
through. I really credit the trails and
back roads of Grey County, good
equipment , genetics as well as luck that
I am able to do this!

Janice “ What was your pace getting to and from your desk?” . Yup I am a pace fanatic … I do mix it up
but pace and distance are the staple of my varied running diet. And the answer to your question , it’s an 11:00 pace back to the desk.

And
to all those who wonder how I run hours on end on the treadmill a video
response…

video

Lunch Run

Working 8-8 today! Drive in was fun...

video

Jumped on the treadmill at lunch and logged a 10.7K run at a mostly 5:30 pace. I was planning on going a little further but nature called so I called it a day.

Friday, March 2, 2012

45min21sec

45min21sec is how long it took me to leave my desk , go to the gym, get dressed, run 6K at a mostly 5:30 pace, shower and get dressed and make my way back to my desk!

Thursday, March 1, 2012

Lunch Run

Slowing it down for the next few weeks. 5K done ar a mostly 5:30 pace.

February Totals

26 runs , 4 of which were done outdoors.

Feb Total 297.1K
YTD 576.5K