Wednesday, January 30, 2013

Still inside ...but its OK

If I am going to run on a treadmill I may as well make it worth while!    Had to go to Hanover today so going past Allan Park I just had to stop for a Run.   Logged 15K today at a mostly 5:00 pace.  

Blue tomorrow and with the return of the deep freeze I can take it outside on Friday. 

Tuesday, January 29, 2013

Just couldn't take it outside

Winter has turned to mush,  no where to run around here out of doors!   Dropped into work and did a 12K run at a mostly 5:00 pace.

Monday, January 28, 2013

Changing Gears

Made the leap to the 5:00 pace tonight logging 10K on my lunch break.

Sunday, January 27, 2013

Yet another lunch run

2nd last mid,  12 hours tonight.   Did a 12K run at a mostly 5:15 pace.

Saturday, January 26, 2013

Zombie Lunch Run

                                        Mid #5 = Zombie Run #5 .

Another 5K run done at a mostly 5:15 pace.... cant wait to get of nights.

Friday, January 25, 2013

Longer again

Stretched out the 5:15 pace tonight logging 16K before work tonight.

Thursday, January 24, 2013

2am

2am ,  night 3 ... didn't sleep well ...feel like a Zombie.   Cant think of a better reason to go for a run   HAH HAH!      Its hard to get going ,  left calf complained a bit but in spite of things I still managed to log a 5K run at a mostly 5:15 pace this morning.  Now I feel great....but for how long?

Until tomorrow!

Wednesday, January 23, 2013

A little longer

2nd mid ,  came in a wee bit earlier tonight and did 14K at a mostly 5:15 pace.

Tuesday, January 22, 2013

Start of Speed Week

Working mids I came in early and did a 12K run at a mostly 5:15 pace.   Left Ankle was acting up a bit.  I suspect it may have something to do with being locked into a rigid Ski Boot today.  Its nothing serious just more of an annoyance as it pretty much was pain free last week.  

Sunday, January 20, 2013

Better Running Then Driving


Temps pushing -10 C and a wind chill near -20 C as well as some very active snow squall activity mad for some rather interesting conditions for a run today.  Headed out dressed in two Mizuno mid weight compression shirts and my Tri Club Firewall jacket ,  Mizuno Tights.  It was the first time wearing the Firewall and it tuned out to be a really good choice ...what wind?  Headed North on the 2nd...3K in I bumped into a neighbour ,  May.  I knew she ran Hamilton a couple of years ago so I asked her about her results and she was around 4 hours for #1.   Also talked to her about the Tri club and told her she should join the fun!    I was kind of thinking I would do a  5K out and 5K back but when I got 5K in I felt really comfortable and decided to keep going.    Turned East onto the Holland / Glenelg towline then South onto the baseline.    It was snowing from the start but it continued to increase in intensity as I went along    .   Nearing Grey rd 12 it was coming down so hard it was getting hard to tell where the road was.    I turned West onto Grey Rd 12 and headed right down teh center line ...deep snow and no cars .    Continued South on the baseline until it turned into the Mc Cormick Rd ...aka local snowmobile trail.  This was really tough slugging for about 3K until I got back to the 2nd.   Just prior to the 2nd it was like Mosses split the Sea .  I went from  nearly zero visibly to bright Sunshine.   It took it as a sign from the heavens and instead of turning North on the 2nd I went South and ran to the Edge Hill School before turning back.  I marveled on the bright Sun and the beauty of the. deep fresh Snow.  The Sunny detour added an extra glorious 4Ks.    After running for more then 2.5 Hours at times demanding a ton of extra energy I was beginning to tire.    Finished the run in 2hrs38min logging 22.5 Ks for an avg 7:01 pace.    

Friday, January 18, 2013

Faster Longer

9K at a mostly 5:15 pace on the treadmill tonight.    Oh so slowly working my was to that magical 5:00 / K zone.

Thursday, January 17, 2013

Lunch Run

Another great lunch run this eve.  7K done at a mostly 5:30 pace.  

Cold Run



 18.4K at -9C today with Grant.   Wore my Mizuno mids weight Breathe Right Thermal,  heavy weight Mizuno on top with my Shell.... add Mizuno tights and I was quite comfortable.    I could feel the cold pressing thew first few Ks but once the furnace started up I was fine.   Combing back on the Baseline the Sun came out and it was oh so comfortable until the Sun went under and the breeze came up near the end...brr.  

Wednesday, January 16, 2013

Lunch Run

Only one run today ,  calves were a bit sore after yesterdays trail ... too much give the frozen heaving leaves. So to get my run on I logged a 5K at a 5:30 pace.  

Tuesday, January 15, 2013

2nd run again , 2nd day in a row!

Just like yesterday I jumped on the treadmill this evening and did a 7K run at a mostly 5:30 pace.    Calfs are a bit sore and it took me a little longer to feel natural but once I got past the 5min mark I felt like I could run forever.

Trail Tuesday

It may be mid January but the trails are open and I am on them!   Sunny weather ,   a light breeze and temperatures just below freezing made for another pleasant run  today.   Logged 11.3K at a faster 6:58 pace today.  

Monday, January 14, 2013

Great Run

I didn't expect it an easy run this eve after 23.6 tough Ks in Creemore yesterday and my 11.3K frigid trail this morning.   However I was pleasantly surprised ... it was easy and I felt like I could hold the 5:30 pace forever.  Stretched out my lunch break a we bit logging a  total to 7 wonderful Ks.  


Creemore follow up...

Followed up yesterdays slip and slide trail with a solid frozen trail run this morning.   -4C, overcast and a strong westerly wind meant ,  2 base layers and a shell.   A little bit warm at times but when I was into the wind I was glad I had the shell.  

Logged 11.3K in 1hr22min

Sunday, January 13, 2013

Creemore "Snow" Run

 Pierre and Le Anne held yet another Creemore Fun Run ... they are true amabasadoors to the hobby enabling us to spend countless hours running circles through the forest!

 The "January Thaw" made the Snow Run into a Mud Run.   Temps in the mid single digits and lots of rain over the  past 24 hours made for a rather messy run.   Had visions of sliding uncontrollably into a raging  torrent of water and wondered it would be  Hypothermia or perhaps Drowning  if I fell in!

I was a bit cold at the start but it wasn't too bad after we got going.   Started with a Shell on but it didn't take long to go down to a single layer.   Remained pretty comfortable to a bit warm through the 3hr22min run.

 Ran a bunch of diffferent section of the various Creemore Races logging a total of 23.6K.    Although it was half the distance of the long one last week it felt like twice the effort. I was spent but happy that I was able to get out and Run some January Trail.

Friday, January 11, 2013

Friday ...

7K done at a mostly 5:30 pace tonight on my meal break.  Time to take it outside Sat and Sun.

Thursday, January 10, 2013

Wednesday, January 9, 2013

Faster

5K at a 5:30 pace tonight at lunch.  

5:30 is the slowest I am going to  run over the next two weeks.



Tuesday, January 8, 2013

76 Hours

 Its been 76 hours since I last laced up for 6 hours  at the Toronto Track and Field Club.    I intend on running last night at work but something more important took my time so I  didn't get a chance to run until I logged 5K on this Evenings Lunch Break.   Took it easy ,  6:00 pace and mostly everything felt OK ... little stiff at first but its didn't take long to feel fluid again.

 Sunday,  the day after the 6 hour run I learned a bit about what slowed me down during the last hour of the race.   For the second consecutive Ultra I had overheated and was covered with the tell tale rash that I get.   I went out really slow on Saturday and after an hour picked up the pace.   I should have help that pace and managed the heat better through the end of the run.  I remember finishing and realizing just how darn hot I was.   I think I sold myself slightly short in the S Cap department and probably would have been better off  on doubling  up the dose.   So I was a bit dumb about things but that just the way it goes.   In spite of making the last hour allot tougher then it had to be I am very pleased that I still managed to go a little longer then last year posting a PB only 5 days into the new year.  


Saturday, January 5, 2013

Run for Kids - 6 Hour Ultra - Jan 5, 2103

 First Ultra of 2013 is in the log books.   Did the Run for Kids 6 Hour Race at the Toronto Track and Field indoor track at York University today.

 Grant rode down with me ,   left around 5:20 am picked him up then had a giant breakfast at Tims is Orangeville arriving at York a little before 08:00 am.   I was a little tired waking up hourly through the night.  Its not unusual not to sleep well before a race but it may of had something to to with the 2/3rds of a large Pizza that I ate for Dinner last night.

 The Race started shortly after 09:00 am.   Went out real easy on the 232m track  logging  9.532K in the first hour.   Gelled at  the 45 minutes mark and ever 30 minutes there after and took 1 S Cap on the hour and every hour there after.    Picked it up a bit through the 2nd hour getting  19.76K done.     About 2 hours in I noticed some muscle pain through my upper legs but I though it would pass.    I flew through the 3rd and 4th hour passing the 40.22K mark at 4 hours.   I felt strong  although the ever present muscle pain was still there and getting worse.  The 5th hour started out pretty well but it was becoming difficult to keep pace.  At around 4:45 I fell off pace ,  gelling and walking a lap.  I knew that the "A" goal of 60K wasn't going to be possible to I searched for a new gear hoping to surpass last years 55.57 K distance.   Struggled to find a new pace to make my goal and didn't settle into a new pace until after I gelled again at the 5:15 mark     I was going to take another S Cap at the 5:30 mark but didn't dare stop for a moment knowing how hard it would be to get going again.  With 20 minutes to go I was at 53.704k and felt confident that I could get to 56K.   My plan was to continue to shuffle along until I passed 56K then I could walk the remaining time.  I managed to keep going an passed 56.03K in 5hrs56min23 seconds adding a PB to the start of my season.

 I finished 8th  out of 36 participants and I was 5th out of 22 Men.

Splits ....

 
LAP = 0.232489 Meters

LAP#  Time   Elapsed Time   
1:    1:53    1:53   
2:    1:35    3:28   
3:    1:34    5:01   
4:    1:34    6:34   
5:    1:33    8:06    
6:    1:35    9:41   
7:    1:32   11:13   
8:    1:34   12:46   
9:    1:34   14:20  
10:    1:33   15:52 
11:    1:33   17:25  
12:    1:34   18:59  
13:    1:28   20:26  
14:    1:28   21:54  
15:    1:33   23:26
16:    1:01   24:27  
17:    1:28   25:54  
18:    1:30   27:23  
19:    1:32   28:54  
20:    1:30   30:24
21:    1:30   31:53  
22:    1:28   33:20  
23:    1:28   34:48  
24:    1:28   36:15  
25:    1:29   37:44
26:    1:29   39:13  
27:    1:31   40:44  
28:    1:31   42:14  
29:    1:32   43:46  
30:    1:40   45:26  GEL
31:    1:35   47:00  
32:    1:30   48:29  
33:    1:28   49:57  
34:    1:27   51:23  
35:    1:20   52:42
36:    1:20   54:01  
37:    1:22   55:23  
38:    1:20   56:43  
39:    1:16   57:58  
40:    1:17   59:15
41:    1:17 1:00:31  S CAP  Elapsed Distance = 9.532 
42:    1:23 1:01:54  
43:    1:36 1:03:29  
44:    1:23 1:04:52  
45:    1:24 1:06:15
46:    1:27 1:07:41  
47:    1:26 1:09:07  
48:    1:26 1:10:32  
49:    1:27 1:11:58  
50:    1:27 1:13:25
51:    1:25 1:14:49  
52:    1:22 1:16:10 Gel  
53:    1:25 1:17:34  
54:    1:43 1:19:17  
55:    1:30 1:20:47
56:    1:28 1:22:14  
57:    1:26 1:23:40  
58:    1:20 1:24:59  
59:    1:25 1:26:24  
60:    1:20 1:27:43
61:    1:19 1:29:02  
62:    1:17 1:30:18 
63:    1:20 1:31:37  
64:    1:16 1:32:53  
65:    1:15 1:34:08
66:    1:11 1:35:18  
67:    1:11 1:36:29  
68:    1:12 1:37:41  
69:    1:12 1:38:53  
70:    1:14 1:40:06
71:    1:12 1:41:18  
72:    1:26 1:42:43  
73:    1:26 1:44:09  
74:    1:21 1:45:29  
75:    1:41 1:47:09
76:    1:28 1:48:36  
77:    1:29 1:50:05  
78:    1:23 1:51:27  
79:    1:22 1:52:49  
80:    1:19 1:54:07
81:    1:19 1:55:26  
82:    1:16 1:56:42  
83:    1:15 1:57:56  
84:    1:18 1:59:14  
85:    1:19 2:00:32 S CAP  Elapsed Distance = 19.76 km
86:    1:22 2:01:54  
87:    1:35 2:03:29  
88:    1:25 2:04:53  
89:    1:19 2:06:11  
90:    1:24 2:07:35
91:    1:18 2:08:52  
92:    1:16 2:10:08  
93:    1:16 2:11:23  
94:    1:18 2:12:41  
95:    1:20 2:14:00
96:    1:37 2:15:36  Gel 
97:    1:26 2:17:02  
98:    1:18 2:18:19  
99:    1:20 2:19:38 
100:    1:17 2:20:55
101:    1:17 2:22:11 
102:    1:13 2:23:23 
103:    1:15 2:24:38 
104:    1:13 2:25:51 
105:    1:13 2:27:03        
106:    1:13 2:28:15 
107:    1:13 2:29:27 
108:    1:14 2:30:41 
109:    1:13 2:31:54 
110:    1:13 2:33:06
111:    1:14 2:34:20 
112:    1:14 2:35:33 
113:    1:14 2:36:46 
114:    1:15 2:38:00 
115:    1:16 2:39:15
116:    1:16 2:40:30 
117:    1:18 2:41:48 
118:    1:19 2:43:06 
119:    1:17 2:44:23 
120:    1:40 2:46:03 Gel 
121:    1:30 2:47:32 
122:    1:27 2:48:58 
123:    1:31 2:50:29 
124:    1:26 2:51:55 
125:    1:10 2:53:04
126:    1:05 2:54:08 
127:    1:03 2:55:11 
128:    1:04 2:56:14 
129:    1:26 2:57:39 
130:    1:28 2:59:07
131:    1:29 3:00:35 S CAP Elapsed Distance = 30.456 km 
132:    1:41 3:02:15 
133:    1:30 3:03:45 
134:    1:32 3:05:17 
135:    1:27 3:06:44
136:    1:29 3:08:12 
137:    1:27 3:09:39 
138:    1:23 3:11:01 
139:    1:21 3:12:21 
140:    1:20 3:13:41
141:    1:26 3:15:07 Gel 
142:    1:45 3:16:52 
143:    1:31 3:18:22 
144:    1:31 3:19:52 
145:    1:38 3:21:29
146:    1:25 3:22:54 
147:    1:24 3:24:17 
148:    1:21 3:25:38 
149:    1:21 3:26:59 
150:    1:22 3:28:20
151:    1:20 3:29:40 
152:    1:20 3:30:59 
153:    1:19 3:32:18 
154:    1:21 3:33:38 
155:    1:21 3:34:59
156:    1:21 3:36:20 
157:    1:23 3:37:42 
158:    1:19 3:39:01 
159:    1:23 3:40:23 
160:    1:23 3:41:45
161:    1:20 3:43:04 
162:    1:22 3:44:25 
163:    1:20 3:45:45 Gel 
164:    1:50 3:47:34 
165:    1:38 3:49:12
166:    1:33 3:50:45 
167:    1:35 3:52:19 
168:    1:26 3:53:44 
169:    1:34 3:55:18 
170:    1:25 3:56:42
171:    1:24 3:58:06 
172:    1:24 3:59:30 
173:    1:24 4:00:53 S CAP  Elapsed Distance = 40.220 km
174:    1:43 4:02:35 
175:    1:45 4:04:19
176:    1:34 4:05:52 
177:    1:29 4:07:21 
178:    1:25 4:08:46 
179:    1:28 4:10:13 
180:    1:30 4:11:42
181:    1:29 4:13:10 
182:    1:28 4:14:37 
183:    2:03 4:16:39 Gel 
184:    1:45 4:18:24 
185:    1:45 4:20:09
186:    1:34 4:21:42 
187:    1:34 4:23:15 
188:    1:33 4:24:48 
189:    1:35 4:26:22 
190:    1:32 4:27:54
191:    1:35 4:29:28 
192:    1:32 4:31:00 
193:    1:36 4:32:36 
194:    1:36 4:34:11 
195:    1:35 4:35:46
196:    1:31 4:37:17 
197:    1:31 4:38:48 
198:    1:30 4:40:17 
199:    1:38 4:41:55 
200:    1:42 4:43:36
201:    3:05 4:46:41 Gel + Walk 
202:    2:49 4:49:29 Walk 
203:    1:56 4:51:24 
204:    1:51 4:53:15 
205:    1:50 4:55:04
206:    1:46 4:56:50 
207:    1:45 4:58:34 
208:    1:46 5:00:19 S CAP Elapsed Distance = 48.357 km 
209:    1:41 5:02:00 
210:    1:45 5:03:44
211:    2:04 5:05:48 
212:    1:44 5:07:31 
213:    1:43 5:09:13 
214:    1:48 5:11:01 
215:    1:42 5:12:42
216:    1:40 5:14:21 
217:    2:11 5:16:31 Gel 
218:    1:46 5:18:17 
219:    1:43 5:19:59 
220:    1:37 5:21:36
221:    1:41 5:23:16 
222:    1:42 5:24:58 
223:    1:39 5:26:37 
224:    1:36 5:28:12 
225:    1:36 5:29:47
226:    1:35 5:31:22 
227:    1:36 5:32:57 
228:    1:37 5:34:33 
229:    1:36 5:36:09 
230:    1:37 5:37:46
231:    1:34 5:39:19 
232:    1:39 5:40:57 
233:    1:43 5:42:40 
234:    1:40 5:44:19 
235:    1:42 5:46:01
236:    1:43 5:47:44 
237:    1:44 5:49:27 
238:    1:43 5:51:10 
239:    1:44 5:52:53 
240:    1:41 5:54:34
241:    1:49 5:56:23 Elapsed Distance = 56.03

    

   

Friday, January 4, 2013

Run before the Run for Kids

Not much sleep and a little tired after Blue last night so I geared it down to a 6:00 pace covering 5K at lunch.   

Thursday, January 3, 2013

No Pain

Its weird but when things don't hurt you don't really notice!

5K done at a 5:30 pace today at  lunch.

Wednesday, January 2, 2013

Tuesday, January 1, 2013

Progressive Run... it wasn't so bad!

 First 10K of 2012 logged at lunch.   Worked on speed again ,  3K at a 5:30 pace, 3K at a 5:00 pace ,   3K at a 4:30 pace followed by a 1K cool down.

 Things work pretty well .  Unlike last week the 5:00 pace didn't seem all that fast but that changed when I geared up to a 4:30 pace.   I am still protecting the right foot curling the toes.  The foot had a bit of a burn going on.  Left ankle is still a bit tender but the speed agreed with it.   Breathing wasn't all that heavy and with the cooler temps and the fan on me I wasn't all that hot.

 With the exception of my 6 hour run on Saturday between now and ATB I am going to focus on speed indoors but when I take it outside its all about just being there.

  A few thoughts come to mind when it comes to speed work.   I need to establish my max heart rate again.  I am guessing somewhere in the mid 160's.  I also need to establish where my heart rate settles in regards to the Max whilst running a 4:30 pace.  

 Registered for the Re-frigee eighter mid Feb.  Good shorter race to see where I am at in regards to speed .... going to try to maintain a 4:30 pace for the slightly less then 13K,  I hope!