Monday, December 30, 2013

Last longish Run of 2013

Wrapping up another series of night shifts this morning logging a 16K run at a mostly 5:30 pace.   Threw in a couple of 5:00 Ks...haven't run much at that pace for a long long time.   Run4Kids 6 hours this Saturday so no long ones planned through the week.

Sunday, December 29, 2013

Getting there

One more mid to go then off until Sunday.   Logged 16K at a mostly 5:30 pace.   Threw in 1K at a 5:00 pace.   What a huge difference... much more body heat and a very different rhythm .  When I slowed back o a 5:30 pace it seemed harder.  

Saturday, December 28, 2013

Getting it done...

Left the run a bit too long this morning getting on the treadmill at 3:40 am.   Logged 10K at a mostly 5:30 pace.

Thursday, December 26, 2013

Ditto

More or less the same run as yesterday... 3am ,  10K ,  5:30 pace .  Got er done!

Wednesday, December 25, 2013

10K - 3am - Christmas Day

2nd mid ,  stretched out the lunch run a bit covering 10K at a mostly 5:30 pace.

Tuesday, December 24, 2013

First Mid

Working through Xmas ,  5K done at a 5:30 pace this morning.

Monday, December 23, 2013

6.8K the tough way!

Forgot the Yaktrax ...oops.  Determined to run my loop I logged 6.8K in 1hr20min.

Sunday, December 22, 2013

Some Trail

1 loop done, trail was great after yesterdays effort and last nights freezing rain.  Thought I left the Fire Damper wide open so I headed home after a loop and found it already adjusted ... can never be too careful.  Instead of heading back on the trail I went South on the 2nd towards Durham and turned around just short of the Edges Rd heading home.   Felt a bit chilled tonight thermal long sleeve with the shell didn't quite cut it but then again I did work up a sweat in the first 2Ks.    Called it a night at 10.6K, 1hr27min  satisfied that I got it done.

I could walk backwards faster!

After a bit of freezing rain Friday night I decided to hit the trail Saturday afternoon.    I was breaking through a crust of ice with every step.   I was determined to beat it down open up the trail and thats more or less what I did but it took me nearly 2 hours to cover 10K!!!!!    We are suppose to get even more freezing rain overnight so I am going to have to do it again tomorrow.  

Thursday, December 19, 2013

Lunch Run

Didn't get ti run earlier today so I logged an extra couple of Ks on my meal break going 8K at an avg 5:30 pace.  

Wednesday, December 18, 2013

2nd run for the 3rd consecutive day

Lunch run done,  5K@5:30 pace!

Grueling

Did the same as yesterday but with a little twist at the end running once around my trail loop. 2K in Knee deep heavy snow one word ...GRUELING! My 900+m loop wasn't too bad.   The laps I did on Saturday were evident.   If I had of done a few laps I would have had the trail at about the same state as I left it in on Saturday.    Logged a total of 12K ,  first 10 at an avg 6:25 pace and well you know about the extra 2Ks.  

Tuesday, December 17, 2013

2nd Run

6K@5:30 pace tonight on my meal break.

Run not Ski

To Run or Ski ... what a delima today.  decided I need a run more!!!  Went the opposite way on the 2nd today heading North 5K then turning around and heading back.   Footing was a bit slippery on the fresh snow.  Managed to hold the same pace as yesterday ,  5:59 avg.   With just under a K to go a guy went buy me with a load of firewood.   A piece fell off so I grabbed it and through it on the Fire when I got home.  

Monday, December 16, 2013

Mr. Golden Sun

Sunshine today ...just had to soak it in.   Didn't want to run in the shade so I went South on the 2nd to Michael Schmidts Farm then turned around and ran back.   It was pretty cold and I was slightly overdressed but pretty comfortable. 10K logged just under a 6:00 pace.  

Lunch Run

Eves again this week.  In spite of a busy night I did manage to fit in a 5K @ 5:30 pace.  Felt great afterwards...better then coffee!

Saturday, December 14, 2013

Not long but hard

Today was just one of those busy ones where there wasn't any time to run.  Decided to do my loop tonight heading out into the dark cold night at 7:30 pm.    I decided to do 5 loops then return.  The snow wasnt as deep but it was real heavy.   Calves were on fire just getting to the trail head then the uphills set the quads ablaze!  Logged 6.1K in  1hr2min.

Friday, December 13, 2013

Thanks I needed that

 Ok ,  this is turning out to be one of those weeks when it just to darn tough to fit the runs in.  I forgo ed the run M, T, T driving Mason from Hanover to Home on my meal break.  M, T , F is Skied at Blue ... pure bliss.  Throw in Snow,  lots of snow and the associated snow clean up...you get the picture.

 Its Friday and I managed a "normal" meal break logging 5K at a mostly 5:30 pace.  

Wednesday, December 11, 2013

Testing my resolve

It finally really snowed overnight.   Originally I had wanted to go Skiing today but a couple of odd jobs around the house as well as  taking care of the Snow meant staying home.   Made sure to make and hour and a bit for running.   This was the first time running my loop in deep snow.   In the open areas it was Knee deep ,   in the Cedars it was Ankle deep and in a few spots where it was drifting it was Hip deep.   It took way way way more effort.  It was like having elastics attached to my calves pushing my legs through the snow.   I was through 3 loops before I could see my shoes.....
















Not sure if Gators would help but the snow accumulated under the tongue , melted and was rolling around as my ankle flexed.    After running for a bit the action created a snow ball on the front of both ankles...
















The feet were wet ,  not cold just wet.    Temps were the same as yesterday and I was dressed the same but I was allot hotter due to the extra effort.    I barely noticed the cold  as there was beads of sweat running down my forehead.   A little overdressed perhaps!    

Today's selfie ...





















Logged a total of 8.7K in 1hr22min...slow going but very fun and satisfying.   Made sure I had some time to recover in the Hot Tub when I was finished...


















And the Garmin says...

Tuesday, December 10, 2013

Loopy Tuesday

Didn't get  to run yesterday .   Headed to Blue in the am  with the intention of doing a 5K on the treadmill on my meal break but things didn't work out that way burning my meal break to transport one of my children home.  Had to do the same thing this eve on my meal break so I took it outside today.   There was a few inches of fresh snow so it took a bit to pack it down. The snow wasn't packing very well and it wasn't adhered to the ground to there was allot of extra energy going into the run.    It was pretty cold today  around -9C with a bit of light snow.   I have had a pressing cold feeling across the top of my shoulders so I decided to do a loose fitting Tech T over my Mizuno Breathe Thermal all topped off with my Ron Hill Shell.   I was a we bit overdressed removing the compression hat 10 minutes into the run.    All and all pretty comfortable to slightly too warm for most of my 95 minutes.   In spite of wearing two pairs of gloves the hands go a little chilly.   Logged 11.2K today....maybe Ski tomorrow,  maybe run.  

Sunday, December 8, 2013

Trail today

Originally planned on a repeat of yesterday but with just a skiff of snow I decided to hit the trail.  Grant joined me again today.  He was the first person I have shared my 11K trail run with.   The effort was much greater then in the summer time.  Frozen leaves gave way like sand on a beach ... well almost!   Did a little diversion and showed him some 20 meter limestone cliffs along the Saugeen.  Ended up on my trail then called it a day logging 12.6K +/- 468m in  1hr44min.  

Saturday, December 7, 2013

Back Roads of Glenelg

I was fortunate to have Grant join me today.   We headed North on the 2nd , East on the Holland/Glenelg town line then South on the Baseline to the McCormick Rd.    It was snowing and around -5.  Footing was good until we hit the McCormick Rd.  logging  a total of 19.3K today.   Right foot was bugging me a bit and then my right hip started to act up.  Recovered in the hot tub with a couple of beers before trekking through the bush in search of a Christmas Tree.

Friday, December 6, 2013

Lunch Run

2nd run at a 5:30 pace covering 6K on my lunch break today.  Looking forward to taking it outside on the weekend.

Thursday, December 5, 2013

December pace

Up to my December 5:30 pace today covering 5K on my lunch break.

Wednesday, December 4, 2013

A little faster

Almost up to my December pace covering 5K at a mostly 5:33 pace today.

Tuesday, December 3, 2013

LSD Baby

27K at a 5:36 pace this evening. Ran out of Glycogen ...didnt drink ,  didnt eat ,  did do electrolytes intentionally.    Ran out of fuel around 24K ,  pushed the pace through 26K then gave up doing a 1K cool down.  A little bit G or a few calories and maybe and S cap to go further!!!!   One surprise was an increase in heating ...really started to sweat the last couple of Ks.   Treadmill said I burned just shy of 2,000 calories and I have a tendency to believe it!!!!!

Cross Training

November Totals

November - 295.4 km
YTD - 3246.1 km


Monday, December 2, 2013

Sunday, December 1, 2013

Grant Run

Headed out with Grant today logging 14.2K.  Covered 8 or so Ks on the back roads ending up on my  trail loop.  It was great to have a friend on the run today.    Both of us are leaning towards the100 miler at Sulphur.   I would love to pace him but I would really like to run it myself!